3 Necessary Nutritional Tips That Will Help You Lose Weight
People are often advised to do all sorts of crazy things, most of which have no evidence behind them. However, during my journey on the show Revenge Body, with the help of my nutritionist Kelly Le Veque I have found a number of strategies that seem to be effective and almost necessary .
Below are three tips and tricks I learned from Kelly Le Veque to shed the weight quickly and efficiently while working out!
Workout On An Empty Stomach
One of the most talked about topics in the health and fitness industry is whether it is better to be working out on an empty stomach, or if you should eat before a workout. It is important to understand that if you have eaten a large meal before your workout, a portion of your blood is potentially being diverted away from your working muscles to the digestive system to help process your food. As blood is your body’s oxygen delivery system, this means that there is a high likelihood that there will be less oxygen available to your muscles, which can reduce your body’s fat burning capabilities when exercising.
Working out on an empty stomach or after a light meal means that your body is not preoccupied with digesting huge amounts of food. Instead, it is able to deliver large amounts of oxygen to your muscles and potentially burn more fat. Also, if you're using any supplements, with less interference in your digestive process these can essentially be absorbed faster.
2. Consume Protein Within 30 Minutes After Your Workout
It's vital to consume a high amount of protein immediately after a workout.Protein consumed 30 to 60 minutes after a long or intense workout does promote muscle recovery and synthesis if it's paired with carbohydrates—but you don't need a lot. It is suggested that an optimal range of protein intake for an athlete trying to gain muscle is .72-.81 grams per pound per day. If your goal is to maintain muscle, the range is .54-.64 grams per pound per day. So to calculate your requirements, simply multiply your weight times one of the figures above. It is also recommended that you consume 20-30 grams of protein after your workout. Whey protein is a faster acting protein so it is more effective before and after workouts, but it is important to eat protein from a variety of sources if possible (chicken, fish, lean meat, low fat dairy, beans/legumes, nuts) for optimal performance and health.
3. If Possible, Stay Under 40 Net Carbs A Day
Reducing the amount of carbs you eat is one of the best ways to lose weight. It tends to reduce your appetite and cause “automatic” weight loss, without the need to count calories. This means you can eat until fullness, feel satisfied and still lose weight. So, what exactly is a net carb? The term "net carbs" came about when the "low-carb" food fad began a decade ago and companies were seeking a way to market their products as being low in carbohydrates. A food's total carbohydrate count (in grams) is arrived at by subtracting the grams of protein, fat, moisture, and ash from the food's total weight. What's left is the total carbs. On a nutrition label, the total carb count is required by the Food and Drug Administration (FDA) to include the full amount of grams of sugar alcohols and fiber. However, these carbs have less impact on blood glucose than others because they are only partially converted to glucose, or not at all, by the body. Some food companies started using the term "net carbs" and defined it to mean the total grams of carbohydrate minus the grams of sugar alcohols, fiber, and glycerine.