Thursday, November 6, 2014

Focus on progression ...

We got some really good questions from yesterday's "What's for Lunch?" email.

The most important thing to keep in mind is in order for a Fat Loss Food to really qualify for fat loss, ideally the meal has sufficient protein (~20g), is high in water, and high in fiber.  And you want to run it through the Label Rule to check it out.  Some foods/meals do score 10 or lower on the Label Rule, but are missing one or more of the following: sufficient protein, water or fiber content.  So both rules really need to be met for the most ideal Fat Loss food or meal.  

For example:

  • Avocado meets the label rule, is a great source of fiber, but is too low in protein & water.  It's a good component of a FULL meal, for example in a salad or in the Avocado Salsa Turkey Burger.
  • Eggs meet the label rule, are a great source of protein, but is void of fiber and water.  Incomplete by itself, but built around veggies in a salad or omelet will become a Fat Loss Food. 

Perhaps equally important is to make the best choice for where you are in this moment, and don't let perfect get in the way of possibleFocus on progression, not perfection.

For example: let's say someone's diet up until 2 weeks ago was pretty much fast food, processed frozen microwave meals, or foods in boxes with cartoon characters.  A huge step in the right direction (progression) would be to begin preparing food at home, rather than buying prepared nutritionally void food.

As someone gets more comfortable with that step, then refine, and go for the next step – maybe 20g of protein at each meal, or maybe having a fiber & water rich fruit or veggie every time she eats.  And progress from there. 

I'm not saying let yourself off the hook, rather do the best you can with where you are today.  Focus on progression, not perfection. Not every meal will be perfect or ideal, but making progress makes a significant impact over time. 

Here's a list of foods that are high in water and high in fiber, as well as a list of great sources of protein: http://www.cincinnatifitnessbootcamp.com/FLEP-Food-Lists.pdf

Your friend in fitness,

Brian Calkins
NSCA-CPT, ACE

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HealthStyle Fitness, Inc. | 4700 Smith Road Suite C, Cincinnati, OH 45212 | 513-407-4665, x-105 | www.CincinnatiFitness.com

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