Vitamin D Tip and How Food Works in Fat Loss
Tip on Monday’s Challenge
Since our challenge was to get more vitamin D this week- here’s a really helpful tip. If you decide to supplement with vitamin D3, (and not go OUTSIDE : ( ) consider also taking vitamin K. This helps with absorption and the two should go hand in hand. The good news is that many manufacturers sell the combo in one supplement. Look for vitamin D3 with K2.
Quick Thoughts on How Food Works with Fat Loss
There are three items to consider. Quantity, Quality, and Ratios.
Quantity equals scale weight. Anyone who says the quantity you consume doesn’t matter is crazy when it comes to fat-loss. Don’t believe? Go eat 30 pounds of chicken breast, in a week and see if you don’t gain weight. Side not, studies have shown that people who have the hardest time losing weight are also the ones you have the hardest time journaling and judging the amount of food they are consuming.
Quality equals your bodyfat percentage. The best way to think about quality is with levels. Everyone is at some level or starting point. The idea is to slowing improve your starting point/level (just like video games). For example if you eat 80% of your meals at Fast Food joints your starting level is very low. We would try to slowing, baby step your meals from Fast Food (poor quality) to more prepared healthier meals (better quality). Doing something like the above will improve your body fat percentage aka your quality of food. It just makes sense, if you go from 80% fast food to 40% fast food you have drastically improved your quality of food and it will make a difference in regards to your bodyfat percentage.
Ratios equals “Fullness.” For example, one could take me up and eat 70 pounds of chicken breast and gain weight…good luck eating all of that! Why? Because you would feel stuffed, that is a TON of Food! Another good way to think about ratios is this. Which is easier? Eating two cups of macaroni and cheese or two cups of broccoli? Duh, mac and cheese. Why? It’s not nearly as fulling and has way less fiber (Yes, this relates back to quality as well). Key point! There is not a “magic” ratio that works for everyone. Some people are carb type, some are fat type, others protein, most are a mix. At the end of the day, what makes you feel full? Carbs? Fat? Mixed? Protein? Most people will feel fuller with more protein. As a general rule, start building your meals around protein and then you just need to play around with the other macros.
Sorry, this was going to be short, but I got carried away. In short, for 90% of the people reading this, start with food journaling and documenting the QUANTITY of food you consume.
Now go and be awesome.
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