Content Part

Shaping Concepts Nutrition Principles

Above All Else Your Top Priority Is To Eat Predominately From Natural Whole Foods…

Regardless of the diet type, the foundation of foods for your diet should always consist predominately of nutrient dense, natural, whole foods. All processed or refined food and drink should be minimized in the diet. The closer to the natural source your food choices are the better your results will be, period.

Drink plenty of water…

While you’ve undoubtedly heard this before it bears repeating. Increasing water intake is one of the first objectives we have our clients work on because it’s so important. Staying adequately hydrated will improve all metabolic functions in the body. In the past recommendations were to drink eight, 8 oz glasses of water per day, but that’s changed.

Most experts now agree that optimal water intake should factor in your bodyweight, activity levels, and perspiration. A good guideline to follow is drinking between (0.5 – 1.0) ounces of water per pound of bodyweight each day. Adjust levels higher if you’re outside in hot weather or sweating a lot with exercise.

The Power of Protein and Fiber On Weight Loss…

The combination of increased protein and fiber in the diet has shown to produce one of the most significant impacts on weight loss. We highly recommend putting a priority on getting sufficient amounts of both in your diet while reducing simple sugars and starches if weight loss is a primary goal.

Protein will help to increase metabolism and support lean muscle development while fiber will assist with appetite control and digestive system cleansing. Meals and snacks which contain both protein and fiber will also be more thermogenic, meaning they’ll help to promote healthy weight loss.

Nutrient Quality Trumps Calorie Content…

The quality of nutrients consumed trumps calories in overall importance when looking to change body composition. 100 calories from a sweet potato is not the same as 100 calories from potato chips. Again, natural whole foods should be your top priority. Don’t overly fixate on reducing calories in the beginning, but rather focus on eating more nutrient dense foods.

Ditch the Sodas…

All sodas, including diet sodas, should be completely avoided when body composition changes are desired. We’ve found that eliminating sodas to be one of the most beneficial changes you can make. Their consumption only has negative implications on your overall health and weight loss goals. Cut back a little at a time if you need to, but work on eliminating completely within 30 days.

Eliminate Processed Fruit Juices…

All processed fruit juices, anything bought that’s already in a bottle, should be completely avoided when body composition changes are desired due to the high sugar content. Freshly juiced fruits are the only exception and even then they should be consumed in moderation by those desiring weight loss.

Avoid Fried Foods…

All fried foods should be completely avoided when body composition changes are desired. Choose foods which are baked, grilled, roasted, steamed, etc, instead.

Put A Priority On Reducing Sugar…

Elevated blood sugar is your #1 enemy working against fat loss. Look to naturally reduce sugar in your diet by removing all processed and refined foods, increasing protein and fiber, and consuming starch carbohydrates in accordance to your unique energy needs.

Alcohol…You’ll Have A Decision To Make

Alcohol, while it can often be consumed in moderation with many individuals without negatively impacting results, frequent consumption or excess will most always offset all your hard work with eating clean and exercising regularly.

If progress is being halted by alcohol consumption, you’ll have to consider how much is to be consumed and when. A glass of red wine at dinner for example may be fine, but if that turns into several glasses on a regular basis you can pretty much be assured that fat loss will be inhibited.

It All Starts With A Healthy Gut…

A healthy digestive system is essential to healthy weight loss. Sufficient nutrient assimilation is paramount to your success and this is dictated by the function of your gastrointestinal tract and digestive organs. A build-up of metabolic waste and toxins is the primary obstacle working against nutrient assimilation in the body.

Therefore if your diet was previously lacking in whole natural foods, it’s best to start with a cleanse of some sort. We’ve found very positive results with those individuals who have used the Advocare Herbal Cleanse.

Protein Powder…Not Just For Bodybuilders

The majority of individuals will find it difficult to increase protein levels in their diet to levels which support lean muscle development while also increasing metabolism by relying on solid foods alone.

Therefore we highly recommend the use of high quality protein powder supplements and/or meal replacement shakes in conjunction with supportive nutrition meals.

Say Yes To Eggs…It’s Nature’s Perfect Protein

Many individuals omit eggs from their diet due to the misconception they’ll raise their “bad” cholesterol levels. Credible scientific research has debunked this nutrition myth so there’s no need to fear eggs. Eating eggs, yes the whole egg, yolks and all provide an excellent source of protein, vitamins, nutrients, and enzymes.

Opt for free range eggs as the optimal choice. Avoid cooking over high heat as this will destroy beneficial enzymes. They’re a great choice for breakfast, snacks, or as a topping for salads.

Increase Consumption of Raw Foods…

While some foods like many animal proteins are best consumed cooked due to food safety concerns, there are significant benefits from increasing the amount of raw food consumed in your diet.

Raw vegetables, fruits, nuts, and seeds, provide a wealth of nutrients and live enzymes essential to health. For this reason we’re strong proponents of juicing raw fruits and vegetables along with consuming foods such as raw almonds, etc.

Processed Low-Fat Foods Are Seldom The Best Choice…

The low-fat craze that started a few decades ago has led to an increase in the amount of low-fat and so called “diet” foods which are available to consumers. Contrary to popular belief, these products are not always the best choices for those individuals seeking weight loss.

By removing the fat the food has undergone extensive processing where additional unnatural ingredients may have been added and/or nutrient and enzyme composition degraded. Generally speaking, the closer to the natural source the better with foods, this includes those with fat. While it is good practice to choose leaner cuts with animal proteins and avoid excess saturated fats, we recommend foods such as yogurt, cottage cheese, sour cream, etc, to have minimal processing and additives.

Avoid Poisonous Things…

While we’ve already covered reducing processed and refined foods in the diet, it bears repeating that you should look to avoid substances that don’t support cellular health. This includes substances such as nicotine, aspartame, trans and hydrogenated fats, chemicals, hormones, antibiotics, etc. While it may not be practical to consume only organic foods, make the most natural choice when possible.

Additional Recommendations and Observations

For Best Results Establish One New Nutrition Habit At A Time…

It’s best to start with identifying one dietary change at a time which is manageable and not overwhelming. Attempting to overhaul the entire diet at once may prove to be counter-productive with habit formation.

Pick out one dietary change to work on at a time and discuss this with your coach so he/she can help keep you accountable.

Establish Supportive Nutrition First…

From our experience clients tend to do best, regardless of natural food selections, by starting with a supportive nutrition strategy of 4-6 small meals and snacks per day. This helps to stabilize blood sugar levels, boost metabolism, and support lean muscle development.

While not everyone will find it optimal or necessary for that matter to eat 4-6 small meals a day indefinitely, it’s a good idea to start here first, at least for the first 30 days.

When You Don’t Have An Appetite, Drink Your Nutrients…

When a lack of appetite exists, it’s a sign of a slowed metabolism which isn’t conducive for fat loss. If getting in breakfast or snacks is difficult due to a lack of appetite, we recommend you look to drink your nutrients instead of eating them. Many of our clients have found success with whey protein or meal replacement shakes when consuming solid foods is problematic due to a lack of appetite, time, or other variables.

There Is No One Best Diet For Everyone…

Our experience working with hundreds of clients who successfully achieved a body transformation has revealed a fundamental truth regarding diets…that is you won’t find a single “best” diet which will be optimal for all individuals.

For example, some individuals do best on a low-carb diet, while others will fare better with moderate amounts of starch carbohydrates. Generally speaking, overweight individuals tend to see improved fat loss when carbs are reduced in the diet (not eliminated), due to their lower insulin sensitivity.

Those individuals who have a faster metabolism or are more muscular, athletic, or with higher energy demands tend to have better insulin sensitivity and therefore tolerate more carbs in their diet.

The one common denominator in most all body transformations we’ve seen has been the predominance of natural, whole foods in the diet. This parallels the observation that numerous cultures from around the world can be found with healthy and robust individuals although the type of food they consume may vary significantly.

Therefore we don’t hold steadfast to any one particular diet philosophy or strategy, but rather we work with our clients to find the best diet routine for them.

Don’t Overcomplicate Things, Find What Works For You…

This is the most important principle of them all. Over the past twenty plus years I’ve been consulting individuals on how to change their shape, get fit, and improve their health, I’ve seen numerous dietary practices be effective.

There’s no need to feel like you have to align yourself with any particular diet or nutrition philosophy. At the end of the day, what works for you is what works for you. Experimentation is encouraged to find the best fit with your individual preferences and unique needs.

As is true with most areas in your life, success comes with achieving the right balance. A diet or nutrition strategy is no good if you’re not able to remain consistent with it. Short-term diet strategies are fine and may be appropriate for promoting greater fat loss, but you need to find your default diet routine.

Providing your body with sufficient nutrients and energy is priority number one. From there everything else is a variable. Just know that your body will have unique needs. What works best for someone else may not be optimal for you. Let your own natural instincts guide you in the process. Eat the foods that provide you with the level of health, function, and quality of life you desire.

When the way you’re eating isn’t working, change it up. There are no rules here, other than to eat predominately from God’s foods and rely less on man-made processed foods. Diet and nutrition philosophies shouldn’t be like a religion, but rather a matter of individual needs and preferences.

Despite all the rhetoric about this or that way of eating being superior, there’s no denying that numerous cultures from around the world have produced healthy and vibrant populations despite there being considerable variance in the foods which were staples in the diet. This just shows that the human body has a remarkable ability to adapt to the environmental conditions it’s in.

The breakdown in health occurs when empty calories are consumed from processed foods which lack life giving vitamins, minerals, and nutrients. Over-consumption of this food and drink is at the root of weight and health related issues. While you may quickly find a diet or nutrition strategy that works optimally for you, be patient with yourself.

Listen to your body and again follow your instincts...

The nutrition principles you’ve just read are not meant to be set in stone rules, but rather they’re observations from what we’ve seen frequently produce positive results with our clients.

Lastly, for those individuals seeking weight loss, the answer is likely not to be just eating less of whatever currently is in your diet. More often than not you’ll find that a change is in order with the food choices, combinations, amounts, and possibly frequency. Avoid the temptation to simply cut calories.

Be open to change and embrace the idea that food is not the enemy. Eating should be pleasurable and provide you with life, energy, and vitality. It is my hope that you find the right balance with your nutrition to provide these very things.