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SHAW ACADEMY
NOTES
Diploma in Health and Fitness
Lesson 2 – Food, Fat Loss, and The Bitter Truth
What we covered:
What is causes us to become Overweight
and Obesity
Food and the effects on the Body
Meal Planning and Training Nutrition
Notes
What is obesity?
Obesity is the state of being grossly fat or overweight. For the first time in history in 2015 more people died from obesity related diseases then those that died from starvation related diseases
1. Obesity is just an extreme health problem caused by a long term unhealthy lifestyle. So if we know what causes obesity we know what causes lifestyle health problems.
Between 1980 – 2000 obesity rates in the USA Doubled
In the same time period fitness club membership in the USA Doubled
In 1977 the USDA released a McGovern Report
Food companies start pulling fat from products and the processed food revolution begins
Most meals were prepared and cooked at home.
Most supermarket foods were whole natural foods with very little processed foods
People were a lot more active
People had more labor intense jobs
People didn’t eat and drink as much socially
Most meals are bought outside the home.
80% of supermarkets foods available are highly processed foods with added sugar, salt and chemicals
People are a lot more sedentary
People have sedentary/desk jobs
People drink and eat socially 3+ times per week
USA Family 1970
USA Family 2016
USDA 1977 Dietary Guidelines
1. Increase consumption of fruits and vegetables
2. Maintain your ideal weight. Eat less and exercise more
3. Decrease consumption of foods high in saturated fat and cholesterol like red meat, eggs, and butterfat
4. Eat starch carbohydrate rich in fiber (Wholegrain rice, bread, pasta, grains etc.…)
5. Decrease consumption of foods high in sugar 6. Decrease consumption of salt and foods high in salt
7. If you drink alcohol drink only in moderation
Calories are not all equal
Apple
• Contains fiber which digests slowly
• Does not spike blood sugar • Slowly releases energy
• Contain vitamin A, B1, B2, B6, Folic Acid
• Contain water and other antioxidant benefits
Coke No fiber so it digests immediately
Absorbed straight to the liver
Liver stores straight to fat
Contains no vitamins or minerals
Contain dangerous poisons
s fiber which digests slowly
• Does not spike blood sugar
• Slowly releases
Eating Too Much
You are gaining weight You feel sluggish or nauseous after meals
May cause high blood pressure
May cause high cholesterol May Cause digestion issues / skin issues
Eating Too Little
Low energy levels
You are not recovering from workouts
You are losing weight or struggling to lose weight
You feel stressed and irritable
You are not sleeping well
Eating Just Right
You are maintaining or controlling fat loss
Your energy levels feel just right You are recovering from workouts
You are sleeping well You skin is clear
Carbohydrates • 55 – 60% of Diet
• (50% for increasing fitness)
• Fuels the C.N.S. (Brain), Fuels the Muscles, Spares
the use of protein
• Sources: Wholegrain rice, quinoa, couscous, pasta,
bread, potato, corn, fruit, vegetables etc…
Protein
• 10 – 15 % of Diet
• (Up to 30% for increasing fitness)
• The building blocks of the body
• Grows and Repairs Muscle
• Sources: Poultry, fish, turkey, eggs, beans, pulses,
lentils, peas, protein powder etc…
Fats
• 25 – 30% of Diet
• (20% for increasing fitness)
• Carries Vitamins (A,D,E,K)
• Cushion to protect organs
• Essential for growth
• Hunger Suppressor
• Sources: Nuts, seeds, fish, avocado, olive oil
Potion Control Method
• No need for counting calories
• 1/4 of your plate should be protein (1 Portion) • 1/4 of your plate should be starch carbohydrate (1
Portion) • 1/2 of your plate should be vegetables (2-3 Portions) • Whole Foods – No processed foods
Breakfast: Meal containing Protein and Carbs (Low fat)
Mid Morning: Water and Apple or Berries etc…
Lunch: Fully balanced meal
Pre workout: Banana and Coffee
Post workout: Protein shake with greens or salad with protein
Dinner: Fully balanced meal
Calories: Burn 400 calories extra per day with exercise
Skipping Meals: Eat 3 main meals per day
Not Drinking Water: Drink 2-3 Liters Water per Day
Eating to cure Boredom: Do no eat when not hungry
Over eating in the evenings /
weekends:Stick with your plan
Don’t drink your calories: No juices or smoothies
Meal Plan To Optimize Fat Loss
Fixing Common Nutrition Mistakes
THANK YOU
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