Welcome back, friends! Thank you for your readership and thank you for the positive responses thus far. It is very gratifying to see such eager people whom have chosen to take charge of their own health. We do this together…one post at a time, one workout at a time and one meal at a time.
In the last session we discussed the TEOF as it relates to Proteins, and we established a solid base for understanding how to organize your diet. Today’s segment will address the second macronutrient, Fats, and will illustrate exactly how we can properly harness their power to win the battle of the bulge. To briefly recap, the Thermic Effect of Food can be defined as:
THE INCREASED CALORIC BURN, CAUSED BY EATING, THAT OCCURS AS
A RESULT OF THE BODY’S INTRINSIC DIEGESTIVE PROCESSES
As we previously established, Protein should be ranked at the top of your food hierarchy and, as such, should comprise the majority of your food intake. Not only does this powerful macronutrient have a lower net retention of calories, but it creates satiety for a longer amount of time and is critical for creating new muscle tissue.
So now you’re probably wondering, “What is next in this so-called hierarchy of foods?” Well, in a nutshell (pun intended) Fat is the macronutrient that should rank second when organizing your nutrition plan. To understand Fats we must first stop and think about their role in nature. Fats were designed to provide long-term, sustainable energy, thus they are very dense calorically and somewhat difficult to breakdown. To give you an example, fats are the staple for animals such as Bears, Foxes, and Squirrels, as their survival patterns dictate a need to endure prolonged periods of time without food. Effectively, Fats are nature’s perfect solution to these long fasts, which explains their complex makeup and the tenuous process involved with their breakdown. Now, obviously our modern-day “survival patterns” are now very different than our wild brethren (Hmmm, should I go to HEB or Kroger?) However, Fats more or less play exactly the same role in our bodies, and are designed to provide the same long-term energy. As a result of Fat’s dense chemical composition, the most widely accepted science proclaims that:
THE NET RETENTION OF FATS IS SOMEWHERE BETWEEN 70% AND 80%
To better understand that we will do a little quick math to illustrate how exactly this applies to us, using almonds as an example. So imagine you just ate one serving of these amazing nuts, which is exactly 23 almonds (or one handful), and comes in at 162 calories. By the math above, that means your body would only retain or “keep” somewhere between 113 and 130 of the 162 calories you just ate. Not bad, right!? So if you’re with me so far you’re beginning to see that we can actually leverage these macronutrients in our favor to potentially create a caloric deficit in our diet. What does that mean? That means you will lose bodyfat!!! Remember, any kind of fad diet or extreme approach you take is simply not the answer!
THINKING ABOUT AN ALL JUICE DIET? NOPE TRY AGAIN! CONSIDERING A ZERO-CARB DIET? NEGATIVE, GHOST RIDER.
When considering a new nutrition plan you should always ask yourself this question: “is this plan I’m about to start something I can honestly see myself doing a year from now?” If the answer is no, then you need to find a different approach because the only thing these types of diets will create is a quick-fix, along with the notorious “Yo-Yo” effect. In fact, these short-term type of diets actually harm your metabolism, as they cause what’s known as “metabolic damage“, wherein you lose muscle mass, in turn decreasing your resting metabolic rate. Oh, and let’s not forget to mention that the infamous Yo-Yo creates incredible frustration! Therefore, we must be vigilant in avoiding any diet that is too extreme and we must always adhere to the SLOW AND STEADY mindset.
THE ONLY SUSTAINABLE SOLUTION IS LEARNING HOW TO CREATE A HEALTHY LIFESTYLE, NOT A “DIET”
Ok LIFT NATION, that is the breakdown of how Fats play a role in our metabolism. Hopefully you have now reached a point where all of this is beginning to make a little more sense and you are starting to grasp the principles necessary for building an intelligent, REALISITIC nutrition plan. Stay tuned for the final post in this series, THE THERMIC EFFECT OF FOOD PART 3- CARBS. Together we will debunk the common myths pertaining to Carbs and we will tie in this final link of the TEOF. In the meantime, make healthy decisions and fight the good fight.
Yours in Wellness,