🥘 Why You Might Need to Eat More for Your Fitness Goals

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Why You Might Need to Eat More for Your Fitness Goals

More often than not, people come to us having been undereating, a common scenario that can stall progress toward fitness goals. How does it usually begin? Perhaps you started a diet at 1,800 calories per day, then gradually reduced it to continue losing weight. Maybe you narrowed your eating window, adopted longer fasting periods, or switched to a keto diet. While these strategies can lead to initial weight loss, many hit a wall: progress stops even though you're in a significant caloric deficit.

When your body continually receives fewer calories than it needs, it adjusts by slowing the metabolism to conserve energy. This adaptation can halt weight loss, leaving you feeling stuck and frustrated despite eating very little. And you can not decrease your calories indefinitely.

So what is the solution?

You can increase calories and focus on bulking, and once your metabolism is in a better state and you have built more muscle (increased your BMI), you can do another cut. However, we recommend another approach. Here is a quick step-by-step approach:

• Increase Your Calories Through Protein: Start by increasing your proteins at the beginning. This will increase your calories without increasing your carbs and fats.

• Intensify Strength Training: Start tracking your workouts and focus on building strength through progressive overload.

• Increase Other Macros: Once you notice progress with strength and muscle building, gradually increase your carbs and fats.

• Monitor and Adjust: Monitor your progress closely and adjust your calorie and protein levels as needed.

Building muscle, recovering metabolism, and losing fat simultaneously is not easy. But the good news is that you will be eating more than you are used to and nourishing your body. Not having cravings will make it easy to stick to the long-term process and get long-lasting results.

Every week, we highlight a real-life success story from one of our clients and provide insights into how you can apply them to your situation. Click below to read this week's feature. 👇

How To Combine Plant Foods for Complete Protein Profiles

Most plant-based proteins lack one or more essential amino acids. By combining different plant foods, you can create a complete protein, which means you'll get all the essential amino acids your body needs in one meal.

Here are some super simple and tasty combinations:

Grains and Legumes

• Rice and Black Beans: A staple in many Latin American cuisines, this combo is both filling and nutritionally complete.

• Quinoa and Lentils: Quinoa is nearly a complete protein on its own, but pairing it with lentils ensures you cover all essential amino acids.

Nuts or Seeds with Legumes

• Chickpeas and Sesame Seeds: Turning chickpeas into hummus and blending in some tahini (sesame seed paste) makes a tasty and complete protein snack.

• Peanut Butter and Pea Protein Smoothie: Mixing natural peanut butter with pea protein powder in a smoothie can deliver a hearty dose of complete protein.

Grains and Nuts/Seeds

• Whole Wheat Bread with Almond Butter: Simple and nutritious, this combo makes for a great quick meal or snack.

• Barley and Sunflower Seeds Salad: Toss cooked barley with sunflower seeds, your favorite veggies, and a dressing for a complete protein dish.

Legumes with Nuts/Seeds

• Lentil Soup with a Walnut Pesto: Add a dollop of walnut pesto to a bowl of hearty lentil soup for a boost of flavor and protein.

• Bean Chili with Ground Pumpkin Seeds: Sprinkle ground pumpkin seeds over a bowl of bean chili for added texture and protein.

The Role of Antioxidants in Health

Antioxidants are powerful substances that play a crucial role in maintaining your health. Found abundantly in fruits, vegetables, nuts, and seeds, antioxidants help prevent chronic diseases such as heart disease and cancer, enhance immune function, and improve skin health by protecting against premature aging and environmental damage.

To tap into these benefits, aim to incorporate a variety of antioxidant-rich foods into your diet. Berries, nuts, leafy greens, and whole grains are excellent sources. Regularly eating a colorful mix of these foods not only boosts your antioxidant levels but also ensures you receive a broad spectrum of vital nutrients, supporting overall health and vitality.

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Publisher: Ryan Engel

Editor: Michael Pender

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