Plateau Busters Basics
Intermittent Fasting and Carb Cycling are science-based weight loss interventions!!
Think of intermittent fasting as an eating schedule and not a diet. We want to increase your time in a fasted state to 16 hours. That leaves 8 hours for you to eat. This time of fasting allows your blood sugar to lower, which lowers your insulin production, which lowers your fat production.
Your body goes into a mode of fat burning instead of fat storing!!
But there is something else that we will ask you to do.
Macronutrient tracking and timing!!
We want you to eat a VARIETY of FOOD. Our approach is individualized, so, from time to time, you will have some discretionary calories depending on what you have eaten that day. This allows for food choice which leads to sustainability which will get you off the diet roller-coaster and closer to your long-term sustainable goals
What are macronutrients?
There are three macronutrients: protein, fat, and carbs. Macro means large and these are the 3 main categories. You must take in adequate amounts of protein and fat to live. Carbs are highly negotiable in that many people can survive and even flourish for long periods of time on very little carbs. Most diet plans focus on carbs because they are an easy target!!
This is why we do not solely look at total calorie intake. Yes, to lose weight, you must be in a calorie deficit. But calorie deficit does not take into account WHAT TYPE of calories you are taking in. Do you think 1,000 calories of donuts is the same as 1,000 calories of prime rib? Of course not.
Have you ever heard the term "skinny fat?" Skinny fat is when you may look a little slim, but you lack the nutrients that your body needs to thrive. Skinny fat people look malnourished, unhealthy, and weak. That is not what we want for you!!
So, we will focus your attention on fueling your body with the right macronutrients amounts!! Calorie goals can help you lose weight, but not necessarily lose fat. Do you see the distinction? Do you want to become a smaller version of your current weak and out of shape self? Or do you want to look like you could win a street fight? We choose the latter.
Fats get demonized. It seems logical that if you eat fat, you get fat. However, that is based on incomplete information. The correct types of fats will actually cause you to eat less, which puts you in a calorie deficit and can cause you to lose fat and not gain.
There are many different types of fats. Some fall into the category of Omega 6 and Omega 3. Omega 3 is found in fatty fish such as salmon, mackerel, tuna, herring, and nuts and seeds such as flaxseed, chia seeds, and pecans. Omega 6 is found in safflower oil, sunflower oil, and corn oil. If you eat a lot of processed foods, you are getting to much Omega 6 mainly because of the corn oil. Too much omega 6 can raise your blood pressure, lead to blood clots that can cause heart attack and stroke and cause your body to retain water. Corn oil is the main culprit here. Corn oil is extracted from the germ of corn and is used to cook processed foods and in some margarine. Why do they use corn oil in processed foods? Because it's cheap.
Fats derived from avocado and olives are also needed by your body, but do not fall in the omega 3 and 6 category.
In summary, your body must have fats to survive. Your body needs fats for hormone regulation and to absorb certain nutrients. There are different types of fats and you need them to be in balance. Processed foods contain way, way, too much omega 6 fat in the form of corn oil which has been shown to cause health problems. They do this to keep costs down and profits up.
Your body must have protein to survive. If you want to change your body composition, you must up your protein. Adequate protein helps your body to replace worn out cells, repair muscles, AND burn fat. Protein affects your immune system, your brain function, and your hormone levels. Inadequate protein intake does not give your body what it needs to repair itself and survive. Nobody that has a weight problem is eating enough protein. To lose weight, you might actually have to eat MORE protein.
If given the choice, your body prefers carbohydrates as an energy source. Excess carbs are stored as fat. That is why we want clients to try carb cycling. Consuming carbs at the right time will cause insulin to stay in control. Insulin is the hormone that signals your body to store fat. Timing the intake of carbs is crucial to training your body to burn fat for energy.
Do we count calories or macros?
Both. We give a calorie goal each day and ask you to reach it without going over. This gives you the food you need to fuel your workouts and feel great. Walking around hungry is not sustainable for most people. But just meeting your calorie goal is not enough. You must consume the right food in the right proportions to help you burn fat, increase energy and boost your overall mood, all the important aspects of health. Weight loss is a side benefit actually.
How about treats, snacks, and such?
We want you to fit treats and snacks and favorite comfort foods into your overall calorie and macro goals. The slice of pizza is delicious and absolutely necessary sometimes!! But if it puts you over your fat and carb goal for the day, it's not moving you forward. Plan for that slice of pizza by keying it in to MyFitnessPal early in the day and work the rest of your macros around that pizza so you can still stay on track. This is sustainable. You get to have your favorite foods and still meet your fitness and weight loss goals!!
So, yes we count calories. And yes, we count macros so that you will get the right mixture of foods every day. We eat according to a schedule that prods your body to burn fat for fuel. This is a sustainable way of living because of the flexibility and the benefits of better health, better mood, and increased energy,