To eat and what not to eat? That is the question! In our last issue we covered the 4 elements of Fitness – EAT, LIFT, SLEEP, REPEAT. This time we bite into the first element and EAT it like a boss, because that is what hot bodies are really made of: FOOD! We can exercise all we want but without food, the body has nothing to work with.
Food is one of the basic necessities of life, it contains nutrients which are the basis for the structure and function of every cell in our bodies – Nutrients are substances found in food that are essential for the body to function, they are divided into two main categories: macronutrients, which include carbohydrates, proteins, and fats, and micronutrients, which include vitamins and minerals. The energy in food is measured in units called calories, most adults need between 1300 and 1800 calories a day just to stay alive without any physical activity at all, but how many additional calories we need to eat depends on your lifestyle and goals.
So what do you wanna be?
If you are skinny or underweight and want to increase size, you will need to eat more frequently, five to six smaller meals throughout the day. Your diet should include a variety of foods that provide enough energy, protein, vitamins, and minerals. Such as meats and fish, nuts and seeds, beans and whole grains. Some easy options for your shopping list should include peanut butter, oats, avocado, sweet potato, salmon, ground beef and eggs.
Your macros might look like this:
- Protein – 140 to 175 grams daily.
- Fats – 52 to 87 grams daily.
- Carbs – 304 to 418 grams daily.
If you are overweight and wanna lose fat you gotta keep it on the low carb and high protein basis, limiting refined carbohydrates (sugar, most bread, white rice) and replace it with lean proteins, vegetables, fruits, and some healthy fats. Add some tuna, eggs, turkey, chicken, spinach, whole grains, olive oil, nuts and avocado to your shopping cart if you wanna lose fat and build muscle.
Try this range of macros for weight loss: 10-30% carbs
40-50% protein
30-40% fats
And if you just wanna adapt to a healthy nutrition and don’t know where to start, here is an example what your day would look like:
Breakfast:
Meat, eggs, yogurt, fruit, nuts
Lunch:
Meat, whole grains, avocado, salad
Dinner:
Meat/fish, vegetable, fruit
If you ate like this 90% of the time you would lose fat, gain muscle and feel 10 times better.
When it comes to food, there is one for every mood, every taste and every case, and since we don’t only eat because we are hungry, it is important to make choices that aligns with our fitness and wellbeing.
For a better skin, cherry, oily fish, tomatoes and green tea will help you look younger, clearing acne, blackheads and wrinkles. To get smarter add some dark chocolate, rosemary, citrus fruits, turmeric and beets in your diet to enhance brain function. If you feel tired try almonds, watermelon, bee pollen, dates, chia seeds to feel awake and energized throughout the day. For better mood: nuts, bananas, sweet potatoes, olive oil will lift you up.
While there is medicine in natural foods, processed foods can have the reverse effect caused by low nutritional values and preservatives that have been linked to an increased risk of health conditions such as obesity, type 2 diabetes and heart disease, however that only occurs based on your relationship with your food. So Appreciate with moderation, always eat fresh and remember you are what you eat, so honor your body with the foods that aligns with your fitness. A healthy diet leads to a healthy body, which, in turn, increases your odds of a longer, happier life. The food we eat should bring us both health and happiness, and keeping a healthy relationship with your food allows you to make conscious choices to what goes into your mouth and its place in your hot body.
*Disclaimer
I hope this article was able to help you become more familiar with your diet. I am not a nutritionist, what I know is what I have studied as a fitness professional, and through try and error as a Bodybuilder competitor and in my daily life. I have used @drjamesdinic on Instagram for reference, and I highly recommend his content on the subject.
Don’t miss our next issue, for step number 2 in the 4 elements of Fitness series. For questions, please email me on: hotbodies@hotspotsmagazine.com
