Fuel the Body Right for Maximum Results
by Dr. Rick Kattouf II
Fueling the body right… This is a true nutrition lifestyle for a lifetime and this is what TeamKattouf® Nutrition is all about. TeamKattouf® Nutrition is not a food fad or a diet. Diets and food fads are disastrous and do not work; hence, that is why a new one pops up virtually every day (a DIET is simply a, Disaster Imminent Every Time®). When individuals follow a diet or a food fad, they will not achieve meaningful and sustainable results. Rather, they will simply get ‘temporary change’ when it comes to weight loss. For example, going on a diet and losing 20 pounds and then quickly putting on 20 or more pounds is not a success and the initial 20-pound weight loss is not a successful result; this is simply change and the change is temporary. A diet and food fad guarantees one thing and that is this…you are guaranteed to regain some, all or more of the weight you initially lost on this diet/food fad. We want to achieve meaningful and sustainable results for a lifetime and that is exactly what TeamKattouf® Nutrition will help assist you with.
No matter what your goals are:
· Body Transformation
· Improved overall health & fitness
· Improved athletic performance
There are three key nutrition principles that we want to outline in order for our goals to become a reality.
#1: Fueling Frequency: We want to be sure to keep a very high fueling frequency all throughout the day as this will help to stabilize blood sugar, insulin and serotonin. All too often, when individuals are trying to change their body composition, the thought becomes "eat less." When individuals adopt this, and start to eat less frequently, they will disrupt the balance of blood sugar, insulin and serotonin in their bodies. This can lead to food cravings which then leads to overeating and binge eating which of course then leads to body fat and body weight increase.
#2: Fueling Timing: Let’s keep this simple… Fuel the body immediately upon awakening and then every 2.5-3.5 hours thereafter all throughout the day. This is where the fueling frequency and fueling timing join forces. Keep in mind; the proper food is fuel for your body. Food is not your enemy; food is your friend. The proper food is the fuel for our brain and body.
#3: Macronutrient Balance: If we were to ask most individuals what the key is in order to reduce body fat and weight, most would have a response such as, "just eat healthy" or "just eat clean." Well, eating healthy is not the key to success. Sure, we want to and need to eat healthy in order for our goals to become a reality, but just eating healthy does not work. We all know what healthy foods are… Fruits, vegetables, whole grains, etc. So, if it were just that easy, well, it would be that easy. Here is a big key to success; we have to cross the bridge from the world of eating healthy… Into the world of "eating right." These are two completely different worlds. In order to eat right we have to be sure that the balance of carbohydrate-protein-fat at every meal/snack is properly balanced. As a general rule, here is our goal at every meal/snack… 45-60% calories from carbohydrate; 15-25% protein; 15-25% fat.
Now that you have these numbers, start logging your meals and snacks. There's a very good chance, even if you are eating healthy, that you're probably not eating right. Here's a perfect example… Take a look at all the crazy food fads and diets that have the dieter cut out carbohydrates (never, ever adopt one of these food fads or diets…that is of course if you want meaningful and sustainable results for a lifetime).
A staple meal for dinner when it comes to these diets is always the same, overused, ridiculous verbiage such as, "for dinner, be sure to have a lean protein and veggies." Okay, let's say we do this and we have a grilled chicken breast with vegetables. Sounds like a perfect meal, right? Well, this meal is nothing shy of a train wreck in the making. That’s right; you read that right, a train wreck. Remember what we said earlier, food is fuel for the brain and body. This "healthy meal" is going to provide zero fuel for the brain and body. Protein and vegetables, that’s it? C’mon now, stop that. In order to properly fuel the body and brain, we need some complex carbohydrate (and no, vegetables are not carbohydrates) and some dietary fat in order to balance out this meal and create the proper macronutrient balance. Let’s take this healthy meal and make it right… Keep the vegetables; they're good for us of course as they provide vitamins, minerals and antioxidants. Reduce the chicken breast by 1/2; most likely, this was far too large a portion of protein. Add a side of carbohydrate such as rice or pasta and let's add a slice of avocado for some dietary fat, BOOM! Now we are on the right track and we are ready to properly fuel the body and brain.
As you start to make the nutrition changes above and really start to adopt the TeamKattouf® Nutrition lifestyle, in time, you will find that your energy levels will be higher and more stable and you will find that your food cravings will be significantly reduced. And no matter what your goals, each meal and snack will get you one step closer to making your goals and dreams a reality! For more information on how TeamKattouf® Coaching & Training can help assist you with your goals, visit http://www.teamkattouf.com
WORKOUT SMART, EAT RIGHT, GET RESULTS®!
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Rick Kattouf II, O.D. is a 2x Best-Selling Author and Fitness & Nutrition expert and has been named one of America’s PremierExperts® and one of the World Fitness Elite® Trainers of the Year. Rick is a Sports Nutrition Specialist, Heart Rate Performance Specialist, Master Personal Trainer & Triathlon Coach. He has been seen on ABC, NBC, CBS and Fox affiliates around the country as well as in the USA Today, Chicago Tribune, Ironman.com, Livestrong.com, FIGHT! Magazine, Florida Cycling Magazine and The Independent in the UK. Rick is the CEO/Founder of TeamKattouf® Inc, CEO/Founder of TeamKattouf® Nutrition LLC, CEO/Founder of Virtual Gym LLC, Creator of TeamKattouf® Nutrition Supplements, Host of Rx Nutrition, author of Forever Fit, Creator of 5-Round Fury® Nutrition Supplement, 5-Round Fury Fitness® workout app, Creator of Coach2CEO, Creator of Fuel Keeper®, Entrepreneur and Inspirational Speaker. Dr. Rick has personally coached individuals in 30+ states and 10+ countries.