Nutrition
Proper nutrition does not equal misery;
you are not going on a "diet".
Articles
"Why Eating More Can Help You Lose Fat"
**This article is more technical, but may be helpful to those stuck with the mindset of "eat less - do more". The following are the key points discussed in this article:
-
TDEE is influenced by basal metabolic rate and activity, but also metabolism of food
-
“TEF” or the Thermic Effect of Food describes the net loss of energy during the digestion and assimilation of nutrients. It normally contributes makes up about 10% of your TDEE.
-
Protein has the greatest TEF and fat has the lowest TEF. Carbs are in the middle.
-
By eating carbohydrates after training, the TEF goes up drastically and more of the energy is lost as heat
-
Eating larger meals less frequently contributes to a slightly greater thermic effect
-
Caffeine and Yohimbine can help lean people increase thermogenesis and burn more fat.
"Why and When You Need Pre-Workout Carbs"
"Five Things Beginners Need To Know About Getting Lean"
"Are Low-Carb Diets Good For Leaning Out?"
**This is a great article for understanding the evolution of Paleo; especially for those that have attempted eating strict Paleo and felt like it didn't work for them.**
Things to Remember:
*Macros:
*Protein
*Fat
*Carbs
*You do not need to count every macro or calorie you eat. Estimating is usually adequate.
*If your performanceat the suffers of you just feel you're lacking energy, re-visit your macro/calorie needs. Make sure you are eating enough!
*Eat for fun once in a while.
