Welcome, Coach Jeff here! When it comes to eating healthy, do you struggle to make sense of all of the nutrition information you see on TV, social media, magazines and from peers? With so many fad diets, supplements, and quick fixes, it’s understandable we can feel overwhelmed. We may want to give up or not even get started. Nutrition can seem complicated, yet it doesn’t have to be. You may wonder where do I even begin? Let me help you!
We love keeping nutrition simple here at St. Petersburg Nutrition. No matter your goals or health conditions, we believe eating should be fun and enjoyable. Nutrition plans can be simple and flexible to fit your lifestyle and last a lifetime. Read below to learn a few important tips to help you get started on your journey!
Importance of Prioritizing Protein
Protein helps boost your metabolism as it’s the building block of muscle. Muscle largely impacts our body’s ability to burn calories. A greater percentage of muscle means a faster metabolism. A faster metabolism means your body burns more fat at rest. Protein has a high thermic effect. This means protein burns more calories being digested than carbohydrates or fat. Think of your metabolism as a flame and protein is the lighter fluid that keeps the metabolic flame burning.
Protein is also highly satiating for appetite control. Try including a source of protein with each meal to help stabilize blood sugar, feel fuller longer, and help curb cravings. Prioritize protein along with fruits and vegetables. Alternative foods contain higher amounts of carbohydrates and fat.
Choose leaner protein sources such as eggs whites, whey protein supplements, boneless skinless chicken breast, 99% extra-lean ground turkey breast and fish. Plant based protein sources are also ideal such as beans, lentils and tofu. Greek yogurt, reduced fat milk and other low-fat dairy also contain good sources of protein.
Calculating Your Protein Needs
For individuals trying to lose weight, eat adequate amounts of protein to maintain muscle mass while following a calorie restricted eating plan. Schedule a body composition test today to determine your body’s percentage of lean muscle. Based on your lean muscle mass and your health goals, your coach will calculate your individual protein needs. It is best to aim for 0.7 grams to 1 gram of protein per pound of lean body mass unless you have kidney disease or your doctor advises otherwise. Click here to learn more about the importance and process of having your body composition tested!
Hydrate Daily
Drinking enough water throughout the day will help you achieve and maintain a healthy weight. Water plays a vital role in managing hunger because our brain often confuses the symptoms of dehydration as hunger. Try drinking a glass of water before and after each meal to help prevent overeating and control hunger.
Water also helps to increase metabolism! Click here to check out this evidence based study, “Increased Hydration Can Be Associated with Weight Loss.” The science is clear and strongly supports the importance of water intake and weight management.
You may find it interesting that muscle is made up of 79% water and needs to be properly hydrated to function optimally. While exercising drink water before, during, and after to offset perspiration, respiration and sweat loss. Inadequate hydration leads to dehydration, fatigue and a decrease in exercise strength and endurance. Set a goal to drink at least half your body weight in ounces of water or zero calorie beverage daily. For example, a 180-pound individual should aim for at least 90 oz of fluid per day. (33oz = 1 liter, so this individual should consume 3 liters per day).
Keep Nutrition Simple!
Nutrition can be overwhelming and at times and is hard to know where to begin. Get started by prioritizing your individual protein and water needs. Add fruits and vegetables into your diet whenever and wherever you can! Avoid getting caught up in all the crazy diets and misleading information. The more simplistic and personalized you keep your nutrition plan the greater the outcome you will have.
Let us help you make nutrition simple for you. Get started today by scheduling your complementary phone consultation to discuss your goals. During our initial session, we can evaluate your body composition to most accurately calculate your individual protein needs. We will also complete a full nutrition assessment to help you know exactly where and how to get started. I look forward to working with you!
