Remerciez-le!

Remerciez @Admin pour avoir partagé cet document gratuitement, de la manière la plus simple, en partageant sur les réseaux sociaux.

This Nutrition Information Is For Reference ONLY. Do not pass on any nutrition

This Nutrition Information Is For Reference ONLY. Do not pass on any nutrition advice unless you are qualified to do so. **WARNING** The FanTAZtic Nutrition Blueprint For weight /fat loss Without giving up the food you love This Is Not Easy. You have been painted this picture by the fitness industry, social media and society in general that there are easy ways to get the results you want. That there are shortcuts you can take. That you can just throw your money at something and it will fix your problems. Then as soon as you encounter a problem, lack motivation, or fall off the wagon, you STOP. Because apparently that's not supposed to happen, right? Guess what? It happens to all of us (myself included). And this is why so many are failing - the expectation versus the reality of what it takes to succeed is misaligned. Why does no-one talk about the emotional triggers that arise along your journey? Or the stories you tell yourself which create beliefs and determine different actions? Or the labels you place upon yourself and how that is unconsciously shaping your current reality? BECAUSE IT'S NOT SEXY, IT DOESN'T SELL, IT'S NOT WHAT PEOPLE WANT TO HEAR, BUT IT'S THE TRUTH... ...and the truth has no agenda. So without further ado, time to learn a healthy, sustainable, family friendly way to achieve your body and health goals LONG TERM. To Empower You To Start Taking Back Control Of Your Nutrition, Body And Health Right Now. The 7 Topics This Blueprint Will Cover... Understanding Macros & Calories Stop Dieting - Start Fuelling Why 'Eating Healthy' Doesn't Work The 80/20 Flexible Eating Principle How To 'Cheat' Without Cheating The Meal Timing Myths The Truth About Supplements When you hear the word macro, it's an abbreviation of macro- nutrients, which is something your body needs loads of, hence where the word MACRO comes into play. Don’t get confused between macro and micro nutrients, because they’re both different in their own way. Micros are vitamins and minerals contained in everything, but mostly within nutrient rich foods like fruits, vegetables, and legumes. Your body needs them in small quantities hence the word MICRO. PROTEIN is the king of all your macros because it is responsible for the repair and growth of muscles, along with playing a big role in catalysing bio-mechanical reactions/DNA repair, and is what keeps you feeling full. Most people under eat in protein due to western diet and how easy food is to obtain. CARBS are the devil (that's what the internet says, right? LOL). How much have you seen this plastered all over social media these days? It’s actually your body’s main energy source, and allows your brain to function at full capacity too. There are two types of carbs you’ll find being good and bad (wrong). There’s no such thing as good and bad carbs, but there is such a thing as complex and refined carbs. Complex carbs take the body longer to break down = more sustained energy, and simple carbs you’ll find in junk foods because they contain few nutrients and the body can break it down easily - hence why you get a spike of energy then a crash not long after. FAT is what creates healthy cell function within your body, along with cushioning your joints and vital organs. This is the macro that’s often easiest to hit or that people go over because they love things like peanut butter, nuts, and coconut oil etc, and fats are more than double the amount in calories per gram compared to protein and carbs. What Are Macros & What Do They Do Different Macros Contain Different Quantities Of Calories Here's what's found in each of the 3 Macros. PROTEIN = 4 CALORIES PER GRAM Given that it's loaded with amino acids, it is protein that's the king of all macros because of its role in muscle building & repair. CARBS = 4 CALORIES PER GRAM This is the stuff you want for energy to perform and dominate your day! There are simple and complex carbs - complex for long lasting energy FATS = 9 CALORIES PER GRAM Fat provides the body with essential fatty acids and helps protect your organs as well as your brain. It's also your bodies main energy source when you are at rest. What Are Calories & How Do They Work A calorie is the amount of energy required to raise the temperature of one kilo of water by one degree. So when we measure the number of calories in certain foods, we’re trying to find the amount of energy it has in it. Each of the 3 macros you learned about so far contains a certain amount of energy per gram as discussed. Protein contains 4 calories per gram, Carbs also contain 4 calories per gram, Fats contain 9 calories per gram (more than double). As an example, if you chowed down on 60g Fat, 120g Protein, 192g Carbs = 1800 calories When people track and count the amount of protein, carbs, and fats they eat on a daily basis, this is what’s referred to as "tracking your macros". If done the right way, this can be an incredibly effective way to ensure you see consistent and predicable fat loss results while building a Strong, Toned body that provides you with endless energy. COACHES NOTE: There are lots of great tools to help you track calories and macros , such as the myfitness pal app, food scales etc. Fuelling And How It Differs From 'Dieting' The BIG difference between 'fuelling' and the diets and plans you may have tried before is that we are playing the long game. We are 'fuelling' you to build a machine that will burn the calories and fat for you long term, once we have built a foundation and a strong metabolism. Instead of going straight into a big calorie deficit and losing weight (including muscle!) without building anything to sustain the result down the road. With this approach you will be energised and enjoy the process, making it sustainable long term. What's insane is that you can still get quick results using this strategy - It's just that they actually last! Any diet that reduces calories massively or removes key macro nutrients (such as low carb!) WILL leave you with a weakened metabolism, potentially damaged hormones and LESS energy. The exact opposite of what the Mums we consult want. Enters a big calorie deficit (Loses some 'weight') Weight loss Slows Damaged Metabolism Low Energy Progress Stops Body & mind suffers Compensation 'binge' Begins Gives Up Feels like a failure (Conditioned to fail) Failure Driven Cycle DIETS Consume enough calories and the right balance of macros to fuel your training, lifestyle and goals. Focus on habits and consistency. Build a happy diet. Focus on getting strong while continuing to fuel your body so your metabolism increases and your body starts working for you instead of against you. Your body becomes a fat and calorie burning machine (even when at rest) due to the machine you have built. Base metabolism has now increased. Higher base metabolism means you can eat more food while still seeing consistent and predicable fat loss. Results are finally truly sustainable. FUELLING Can't I Just Focus On 'Eating Healthy' What causes weight gain is eating in a surplus of calories. Conversely what causes weight loss is eating in a calorie deficit (not always quite as simple as that but for the purposes of this point). Even if you're eating solely grass-fed, low-carb, high-fat, free-range, washing your food with soap healthy, you will gain weight if you are taking in more calories than you are burning. So is eating 'clean' important? Totally, in order to make sure you are getting all the nutrients you need, most of your food should be whole food sources packed with goodness. BUT, you can put easily put on fat JUST eating 'clean'. So you can solely focus on eating clean, but if you try to keep this approach up forever, you likely won't get anywhere because you’ll still struggle with the same shit - restricting and bingeing. This is about understanding how calories work, and getting used to what it’s like to eat enough to fuel your body for fat loss. EXAMPLE DAY OF "I EAT CLEAN, WHY AREN’T I LOSING WEIGHT" • Breakfast – 2 free-range eggs cooked in extra virgin coconut oil, 60g of organic muesli, 200g of fat-free yoghurt • Snack – 30g of some raw unsalted almonds • Lunch – Small garden salad with 1 medium avocado, 1 small chicken breast, a tablespoon of olive oil and 10g pine nuts. • Snack – 3 wholegrain crackers with a small pot of hummus • Dinner – 1 standard salmon fillet with skin on, 1 medium sweet potato with a tablespoon of grass-fed butter, green beans and asparagus • Snack – 3 brown rice cakes with 1 Tbsp of natural peanut butter uploads/Sante/ fanfit-nutrition-guide.pdf