Our Fitness Blog
Next Level Nutrition: Make It Right (not just healthy)
Whether your goal is to lose 100+ pounds of body fat, become a superstar elite athlete or somewhere in between, eating right, not healthy, is going to be the key to success. It can be very disturbing and almost like a punch to the gut when individuals first hear that eating healthy is not the key to success. And it's not, not even close. Eating right and eating healthy are two completely different worlds. When we eat right we're also eating healthy. But, just because we are eating healthy, does not mean we are eating right.
We also have to understand that there is a huge difference between "feeding the body" and "fueling the body." And again, these are two completely different animals and on different ends of the spectrum. If we are looking for results, and I mean amazing results; we are talking meaningful and sustainable results from lifetime, fueling the body (not feeding the body) is going to be the key to success. Let's take a look at three very common meals and snacks that individuals in the "diet world" tend to gravitate towards. We want to run as fast and as far from possible from the diet world. This is a world that sends individuals down a very dark and lonely path. We want to fuel the body properly for a lifetime.
Hummus and carrots
Lean protein and vegetables
Handful of nuts
The above are three very common meals and snacks. And, individuals are very proud when they mention that they eat these meals and snacks; as if they get a medal for choosing such meals and snacks. In short, those three meals and snacks above are a train wreck in the making, that's right, a complete train wreck, why? It's simple, it's not fueling the body; it's feeding the body, but it's not fueling the body. Let's dive deeper into each one.
Hummus and carrots
Individuals choose a snack like this because they think it's healthy. They feel that the low calorie snack is going to help them lose weight. And, they feel a low-calorie snack like this may help curb their hunger. Sure, it's healthy, but it's far from right. Let's leave the world of dieting in our rearview mirror and let's focus on fueling the body. Don't choose a snack because it's "low-calorie and healthy"; this again is a train wreck in the making. Choose a snack because it's going to properly fuel your body. When individuals start to make this mental shift from dieting…To the world of fueling their body and eating right, look out; because this will help take their nutrition to the next level. This meal has approximately 86 cal, 60% carbohydrate, 9% protein, 31% fat. It's just a way out of balance, not providing any fuel to the body and that is why it is not right. In order to make a meal right, our goal is the following; 40-65% carbohydrate, 15-30% protein, 15-30% fat. And not only is this macronutrient balance way off, but, 2 tablespoons of hummus and 1/2 cup baby carrots totals approximately 86 cal, that's absolutely zero fuel for the body, let alone the unbalanced macronutrient profile.
Let's make this meal right and still utilize the hummus and carrots. Let's put together a sandwich using one slice whole-grain bread and 2 ounces of turkey. Use 1 tablespoon hummus on the sandwich along with 2 tablespoons avocado. Have a side of 1/4 cup baby carrots and one small apple. Now we have a meal that is right and healthy.
This is high-octane fuel for the body and brain. Instead of some measly and useless 86 cal, now we have 296 well-balanced calories at 52% carbohydrate-27% protein-21% fat. This is how we take our nutrition to the next level.
Lean protein and vegetables
It seems as if individuals nowadays are programmed to report that this is their dinner (lean protein & veggies). This is another train wreck in the making. Is it healthy? Yes, but it's so far from right. There is absolutely no fuel here. This meal will feed the body but in no way will this fuel the body.
6 ounces of chicken breast and one cup of mixed vegetables has 290 completely non-usable calories and it is completely out of balance at 23% carbohydrate-51% protein-27% fat. 51% protein is not good. Let's make this healthy meal right by a few simple changes.
Use 2 ounces of chicken breast, 1/2 cup steamed vegetables, 3/4 cup brown rice; chop up almonds and mix in 2 teaspoons almonds with the rice. Now we have a high-octane meal and snack to properly fuel the body and brain with the following breakdown, 329 cal, 53% carbohydrate-23% protein- 24% fat.
Wow, what an amazing difference from the "lean protein & veggies" that does absolutely nothing for the body. This is how we take a meal and snack to the next level.
Handful of nuts
Here is another snack that does absolutely nothing for the body. When people are challenged on this snack, (that they think is such a wonderful choice) they come back with the following statement, "but it's good fat!" Ahhhh, yeah, but it's still fat. Let's look at the details of this snack and how useless it is for the human body. When an individual says they had a "handful" of nuts, It's quite a bit.
4-tablespoons of almonds gives 340 cal, a measly 13% carbohydrate, 16% protein and a whopping 71% fat (but it's good fat! Sorry, its still fat!). Any meal that is 71% fat needs big time changes.
Let's use the almonds, yes it's a great food, in the right quantity of course. One small container, 6 ounces, Greek yogurt with fruit, one banana and mix in 1 tablespoon almonds with the Greek yogurt. Now we have a great tasting, well balanced, high-octane fuel source for the body.
This will provide the body with 311 cal, 56% carbohydrate-24% protein-20% fat. Again, look at the amazing difference. This is virtually the same amount of calories as the "handful of nuts", but a completely different macronutrient profile that will now fuel the body.
Feeding the body is like putting water in the gas tank of your car. Water and gasoline are both liquid properties, but only one is going to properly fuel your car when placed in the gas tank. The same holds true for the human body. You can put food in the human body and healthy food at that. But, if it's not fuel, it's not going to properly fuel the body and brain. Every time we put an unbalanced, albeit healthy, food source in the body, we are simply just putting water in the gas tank. Let’s stop putting water in the gas tank.
If you are ready to take your nutrition to the next level then it's time to start focusing on Eating Right (not just eating healthy) and fueling the body properly (not just feeding the body). Get ready for some of the most amazing results you've ever seen when you start to turn the corner and take your nutrition to the next level.
Workout Smart, Eat Right, Get Results™!
Dr. Rick Kattouf II
2x Best-Selling Author
9Round Nutrition Coach
Named One of America’s PremierExperts® in Nutrition & Fitness
Named One Of The World Fitness Elite® Trainers Of The Year