Nutrition

Chow Down and Eat Clean

Eating too little will force your body into “starvation mode,” which will cause it to store added fat for energy (out of fear of not being fed) rather than burning fat and keeping your belly taut. To lose weight you need to consume fewer calories than you expend. However, if you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal.

Eat More Protein, Less Carbohydrate

Every meal either directs your body to store those calories as fat, or burn them for energy. When you consume high-carbohydrate meals and snacks, your body releases insulin from the pancreas, which directs your cells to store excess calories as fat. If that meal also contains protein and fat, your insulin response is muted and you have more energy to be active. Secondly, more protein in your diet is beneficial because digesting protein takes more calories than digesting carbohydrates. The result is that the net calorie gain from 100 calories of protein is less than that from consuming 100 calories of carbohydrates

Drink More Water

Most of us are constantly operating in a dehydrated state. Consuming too little water slows digestion, and reduces the energy expense associated with digestion. It also slows down the elimination of waste. The more time your food sits in your intestines, the more calories you extract from it.

Reduce Sugar, and Caloric Drinks

Anything that tastes sweet directs your body to store fat (see insulin response outlined above). One glass of fresh fruit juice with a high-protein meal, however, is good. Three glasses of fruit juice, soda, or other sweet drinks between meals produces a massive insulin release and turns on the fat-storage mechanisms.

Herbalife Meal Replacement programmes – allow you to gradually change your eating habits, so for example two shakes and one meal to start with, followed by one shake and two balanced meals. During this time you establish good eating habits, such as structured eating and getting protein into every meal, finding alternatives for carb based snacks, for example.

Personalising Nutritional Intake

Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy.

With the information gleaned from metabolic analysis, we can accurately prescribe for you the quantity of calories you need in order to keep your metabolism revving all day long. And the right amount of protein to help build lean muscle. The result is less body fat and more energy.

On the days you exercise, you need additional calories to fuel your workouts and your metabolism. A sound nutrition plan should also take into account metabolic needs; two people may need drastically different amounts of calories despite similar sizes. Knowing the correct combination and amounts of carbohydrates, fats, and proteins, as well as supplements, is important to keep you on track.

Different lifestyles = different nutritional needs

Nutrition to Lose Body Fat:

  • Is calorie controlled, providing a balance of nutrients without excess calories
  • Has good levels of protein and fibre to help us feel fuller for longer
  • Helps to regulate energy levels to avoid the energy peaks and troughs that can lead to unhealthy diet choices and poor nutrition. Start each day with a healthy breakfast and try to eat five smaller meals a day

For a busy active lifestyle we may require a nutritional plan that:

  • Helps maintain energy through the day with the right amount of energy sustaining carbohydrates
  • Provides a complete but simple meal solution to avoid missing key nutrients or reaching for less healthy options

For healthy ageing or other life stages we may require nutrition that:

  • Supports your gender specific or targeted needs
  • Has the right level of nutrients for a naturally decreasing appetite and exercise levels which are associated with older age
  • Provides specific nutrients to support the changing needs of your body. For example, a diet high in antioxidants, high fibre diet for digestion and extra calcium for bone strength

A physically active lifestyle or professional sports person may require a nutritional plan that:

  • Provides additional good quality calories and nutrients to replace those used or depleted in exercise
  • Offers sustained energy and effective hydration to fuel performance
  • Provides good quality protein to build and repair muscle and aid recovery
  • Provides complex carbohydrates for slow and quick energy release

Have you had a Herbalife shake after your workout?! It’s important to get the right nutrients back into the muscles with 30-60 mins of a workout to build stronger and better muscle after breaking them down during exercise.

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