Nutrition and Eating Basics - Part 1 - AnabolicMinds.com

Nutrition and Eating Basics - Part 1

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    Nutrition and Eating Basics - Part 1 - Surplus and Deficit

    Alright, ladies and gentleman, what we have here is a crash course on our diets and how we can manipulate them based on our needs or goals. This is a very simplistic, yet, effective way to structure our eating patterns to get what we desire out of the energy (food) we consume.

    The shortcomings that most people seem to have when trying to reach any sort of goal involving diet is, they lack commitment or over-complicate things. When we are dealing with healthy individuals, lacking any sort of metabolic deficiencies, we have a properly functioning body that is able to either a.) increase their body weight (assuming lean muscle mass) or b.) decrease their bodyweight shedding unwanted fat following a very simple eating pattern. First things first, the ideal body weight and what you want your body image to look like are sometimes somewhat far apart. Unfortunately, many women in this world are walking around at their healthy bodyweight and thinking they are overweight or have body image problems. The same goes for men as well, there are significant amounts of men who also have body image issues such as body dysmorphia or thinking that they are overweight when in fact, they are again within their ideal healthy BMI (body mass index).

    Whether you are trying to gain or lose weight to get in better physical shape or feel a little better about yourself, you can easily manipulate your diet to reach your goals without starving yourself or obsessively dieting. Anyone in this world is completely capable of setting a diet goal and achieving it. It may take a little more time to do it the right way BUT the results will be much more maintainable and easier on your state of mind. Soapbox rant over, let’s get into a few simple rules about our diets and the food we consume.

    A calorie is a unit of measure given to food based on the amount of energy that specific food possesses. However, what many do not know is that the actual amount of energy needed to burn food that is represented on nutrition labels is a kcalorie or kilocalorie, not a calorie. What this means is, if a food that we consume is given let’s say 10 calories on the nutrition label, the amount of energy needed to burn those calories is actually 10,000 calories due to the nutrition label representing actual kcalories despite its calorie delineation (10 Calories x 1 Kilo {1,000} = 10,000 calories). That puts a new spin on our 450 calorie chocolate sundaes, no?

    Okay, now let’s take things one step further. Each individual has what is known as a BMR, which means a basal metabolic rate. Your basal metabolic rate is the amount of energy (food) needed to keep your body functioning without including any physical activity or additional energy expenditures. This means that if you consume your amount of kcals needed to supply your BMR and do not have any additional energy expenditures added, you will not lose or gain weight because you will be providing your body with enough fuel to stay exactly how it is. Conversely, if you do not supply your body with the amount needed to maintain your BMR you will lose weight. Stay with me because this rule of energy in and energy out is extremely important in reaching our goals.

    Let’s take a look at how our food contributes to our overall kcalorie intake. Within our food (energy), we have what are known as macronutrients and micronutrients. We’re going to take a look at macronutrients first as they contribute directly to our overall total kcalorie intake. Don’t worry, I said things would be simple and they will be, there are just a few basics to go over to give you the resources and knowledge base vital to your success.

    Back on topic, when talking about macronutrients we are talking about protein, carbohydrates, and fat. These macronutrients all come with them their own set kcalorie allotment per gram. This looks as such – fat, 9 kilocalories per gram; protein, 4 kilocalories per gram; and carbohydrates being the same as protein with 4 kilocalories per gram. There is another non-nutrient that contributes extensively to total kcalorie intake and that is alcohol coming in at 7 kilocalories per gram. Alcohol is straight extra energy (empty energy) if not consumed with caution can very easily blunt your goals of fat loss and living a healthy lifestyle. At the same time alcohol in moderation - 1 drink per day for women and two for men – has been shown to have beneficial health effects. Anyways, another topic for another time, moral of the story, everything in moderation and beware of alcohol’s ability to quickly increase caloric intake. I’ll write another complete post sometime and the hormonal effects, dehydration effects (inhibition of antidiuretic hormone) health effects and so on about alcohol another time.

    Very briefly, I would like to take the time to touch on micronutrients. Micronutrients are comprised of vitamins and minerals and are extremely important for overall health and meeting your diet goals. Although micronutrients do not directly contribute energy, they do however play crucial roles in the facilitation of creating energy by acting as cofactors and catalysts to endogenous (within the body) processes. They are also incredibly important for protein synthesis, fat oxidation, and an overall properly functioning body. This is why nutritionists and dietitians stress eating a well-balanced diet full of variety, consisting of nutrient dense foods. Think of your body as a self-regulated machine that needs fuel, food and the digested end result are the fuel. Again, another topic for another time, just know that eating a diet full of fruits and vegetables was drilled into our heads as young children for a reason.

    Moving right along, we’ve discussed macro and micronutrients, basal metabolic rate, how calories are actually kcalories and now we’ll get into what I promised in the beginning - showing you how easy it really is to make little changes to your diet that will leave you achieving your diet goals and actually being able to maintain them. I’d like to also just take some time real quick to first dispel the negative connotation that comes with the word diet. We’re not dieting guys, we’re eating to achieve a goal, period. Your diet is the food that you consume. Think about it, when you go into see your doctor does he say, “What does your diet look like? Are you trying to lose fat or gain muscle?” No, he does not, when someone asks you about your diet they’re asking about what you consume for energy not what sort of feeding protocol you may be trying at the time.

    Eating with a goal in mind…

    That is all we’re doing, eating with a purpose. Here is all it takes to reach your goals – eat either under or over your total necessary caloric intake, done. You are welcome and goodnight! Seriously people that is how you reach your goals, it is really that easy. Physiologically, your body when given a caloric surplus will gain weight, when you give your body less calories than it needs, you will lose weight. Do not complicate the body, there are certain physiological responses that the body just does and this is one of them. Eat more than you need gain weight, eat less than you need lose weight. As long as someone does not have any sort of metabolic deficiencies this is how the body works.

    We already talked about our basal metabolic rates now put it all together and take into account how our bodies work when doing activity. For example, say you work in construction, a very rigorous career and during your workday, you expend an additional 1000 kcalories during your day. Crunch the numbers – we had a BMR of 2000 kcalories without adding in the additional energy expenditure of working construction. Now we have a BMR of 2000 + an additional energy expenditure of 1000 thus, making total energy expenditure throughout the day being 3000 kcals . What this means for us is, to stay the same once the additional energy expenditure has been accounted for you would need to consume 3000 kcalories a day. That is just to maintain, not lose or gain and not accounting for any other tasks throughout the day that would require additional energy. Therefore, if Joe the construction worker also goes to exercise after work he would then need to account for the even further added energy quota.

    What we’re going to do now is take a look at each specific goal now that we have a base level of understanding and please if you have any questions drop them in the comment sections.

    Weight loss…

    There are multiple ways that we can reach our goals of weight loss. Exercise, one of the easiest and healthiest ways to induce weight loss is my number one recommendation. Exercise not only aids in weight loss but it also improves overall health and is a great outlet for stress reduction. Exercise also triggers an endorphin release, which will make you feel good. There are so many benefits that to avoid exercise just doesn’t make sense to me. Exercise can be done anywhere and is as easy as going for a walk. People can lose weight just by including exercise and continuing to eat the way they do (as long as the exercise makes up for the surplus of calories). For example, if someone needs to consume 2000 kcalories to maintain and they eat 2100 calories if they exercise or are active to create an energy expenditure of 200 kcalories they will then be brought down to a remaining kcal intake of 1900 thus creating a deficit! Math is fun!

    Weight Gain…

    One of the main questions I get at the fire station and when working with a client is what can I take to gain muscle? “I eat and eat and eat yet I can’t get big!” My response to that is easy, eat more and they usually rebuttal with “No that’s not, it I eat like 8,000 calories a day.” However, upon analyzing what they really eat throughout their day they actually are eating just barely enough to maintain. The fact of the matter is the same as if you want to lose weight but the opposite. For weight loss, we eat at a deficit and for adding weight; we eat at a surplus, the end.

    The best advice I can give to anyone trying to reach a goal in regards to weight is not to obsess over it. So many other things in life will be all consuming of your time and energy. Exercise and nutrition should be a positive force in your life, not something that adds to your stress. The goal here is to increase quality of life by living healthier and feeling better.
    In part 2, we will delve a little deeper into macronutrients, filing in holes left in part 1, I don't want to overload anyone. The calorie in and calorie out rule is a good place to start but when we look deeper into what sort of tissue we'd like to shed, retain or add (fat vs muscle), macronutrients have a very important place in our plans
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    Great post... Really explains things well and would benefit a beginner to read this thoroughly.
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    This should be stickied.
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    Quote Originally Posted by grinnell27 View Post
    Great post... Really explains things well and would benefit a beginner to read this thoroughly.
    Quote Originally Posted by AntM1564 View Post
    This should be stickied.
    Thanks guys, glad you liked it
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    ah finally, i love it i love i love it!

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    Well hopefully this limits the repeat questions.
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    Quote Originally Posted by Swolbraham View Post
    ah finally, i love it i love i love it!

    good ish @Spaniard
    Quote Originally Posted by veaderko View Post
    Well hopefully this limits the repeat questions.
    Quote Originally Posted by booneman77 View Post
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    Def. thanked, seems I cant rep ya lol
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    Copyright this sh!t some how. I wrote a lean mass gaining thread years ago and I saw it in a fukcing magazine like 2years ago almost verbatim what I wrote.
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    Quote Originally Posted by Distilled Water View Post
    Copyright this sh!t some how. I wrote a lean mass gaining thread years ago and I saw it in a fukcing magazine like 2years ago almost verbatim what I wrote.
    You have a link to that article! Just need some reading for something to do?
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    Quote Originally Posted by Distilled Water View Post
    Copyright this sh!t some how. I wrote a lean mass gaining thread years ago and I saw it in a fukcing magazine like 2years ago almost verbatim what I wrote.
    Got a link to this?
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    Quote Originally Posted by TheMovement View Post
    Def. thanked, seems I cant rep ya lol
    Thanks bro!
    Quote Originally Posted by Distilled Water View Post
    Copyright this sh!t some how. I wrote a lean mass gaining thread years ago and I saw it in a fukcing magazine like 2years ago almost verbatim what I wrote.
    Uhhhh... how do you do that? Lol!
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    The thank feature is back! "Thanked!"
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    Quote Originally Posted by Spaniard View Post
    Uhhhh... how do you do that? Lol!
    Not sure lol. Great article. Sorry for the mini hi-jack.

    The article I wrote, I think, in 2007? I've changed my views a little since then but it's something that WILL work for anyone really. Very basic yet effective. I'll try and dig it up today
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    Quote Originally Posted by Distilled Water View Post
    Not sure lol. Great article. Sorry for the mini hi-jack. The article I wrote, I think, in 2007? I've changed my views a little since then but it's something that WILL work for anyone really. Very basic yet effective. I'll try and dig it up today
    Bump for dw to learnz us
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    Anyone know the macros of a skinless sweet potato?
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    Quote Originally Posted by NattyForLife View Post
    Anyone know the macros of a skinless sweet potato?
    In before penis jokes

    Per mfp: 1/18/0 p/c/f and 3g fiber 76kcals per 100g serving size
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