WTF is Clean Eating Part Deux.
We are all super awesome forces to recon with.
We all have different bodies, different goals and need a different approach to hit our fitness goals.
The way to success when it comes to your nutrition program, is to pick a plan that is going to work for your fitness goal, your lifestyle, your mindset and your body. The second and most important part is to stick with that plan like it was your job! Don’t give it a week and decide to bail out, you have to give your plan some lovin’. You have to snuggle up, get cozy and stick with it against all odds (dinners out, friends someimtes teasing you, and chocolate screaming at you to eat it).
Here’s the breakdown of the 5 clean eating strategies that I coach:
1) Rule Based Eating
Focusing on nutrient timing strategies is a great way to build your nutrition plan. This style sets parameters around what and when you eat, but is not as ridged (or hard core as they say) as some of the other programs I’m going to chat about later on. This style of eating focuses on eating specifically timed meals to increase protein synthesis (build muscle) and decreasing insulin response (which is a hormone that is highly involved in the storage of body fat). This style of eating focuses on using your post workout window to consume most of your starchy carbohydrates, otherwise focuses on eating foods in their most natural form.
As a certified Precision Nutrition Level 1 coach, here are the five effective habits of eating based on the research of Precision Nutrition:
The 5 Habits:
#1) Eat slowly and stop at 80% full
#2) Eat protein dense foods with each meal
#3) Eat veggies with each meal
#4) Eat a majority of carbohydrates after exercise
#5) Eat healthy fats daily
2) Clean Eats Planning
This style of eating focuses on consistency with your macronutrient ratios of carbs, proteins and fats. The macronutrient breakdown (shop talk for the specific amount of carbs, protein and fats) is based upon body type, fitness level, fitness goal and experience. Below is a picture of Taylored Training member Lindsay who followed this style of clean eating to hit the stage for her first fitness competition. Her plan focused on the strategy of very precise eating on a preset meal plan for the 12 weeks leading up to her show. Her daily calories and macronutrients were carefully tracked, planned, periodized and manipulated to achieve her stage physique. This strategy is best managed by using a desktop, smart phone or Ipad application to carefully track and plan out calories in advance.
3) Naked Nutrition
In the spring of this year we ran a Taylored Training Naked Nutrition Challenge. We eliminated some of the most common dietary allergens including grains, gluten and dairy. We ran a competition to see who would have the best physique transformation and let me tell you…it was hard to choose! Participants were astonished at the increase in strength, energy and the amazing body transformation results. This plan also allowed participants to take a ‘recharge meal’ every week. They could ditch the rules, take a mental and physical break from the rigid plan and enjoy something that they truly loved to eat. This style of eating seems to elicit very positive strength and physique results and does allow for some room to adopt an 90-10% rule of following the rules “most of the time”.
Below is one of our TT members Carissa who had some incredible physique changes during our Taylored Training 8 week Naked Nutrition Spring challenge. Carissa followed this 90-10% rule while joining us in the mornings for our TT group training classes.
4) Clean Brawn
If you’re goal is to significantly increase lean muscle mass and head from ‘scrawny to brawny’ there is a clean approach to get you there. While food choices are still focused on veggies, fruit, whole grains, lean protein and healthy fats (just good clean eating!) the overall amount of calories needs to significantly increase during specific training times to increase the muscle building process. Below is one of our Taylored Training members Phil. Phil is an example of what we call a ‘hard gainer’ (meaning he is naturally a very lean guy and building muscle takes a little more time and dedication). With a commitment to our training protocols and nutrition programming he was able to accomplish one of his goals to compete in a body building show.
5) Intermittent Fasting
By now you have probably heard about Intermittent Fasting or for the cool kids, “IF”. It’s all the rage right now BUT there is good reason why. IF strategies can give you freedom to be a little more loose with your diet at certain times/days exchange for complying with a selected fasting protocol (and there are many). This can allow you to enjoy a larger amount of some of the foods you love while still working towards your fitness goals and taking advantage of the hormonal response that happens while fasting. While this strategy is not for everyone, there are many different ways to practice intermittent fasting and we currently are coaching some of our TT clients with this style of clean eating and having some pretty sweet success!
After just 4 weeks of following our IF plan, you can already see the incredible physique changes that TT member Sarah has had.
Oh! And did I mention these results include a meal plan with wine, chocolate, and homemade cookies?
So there you have it, 5 different ways to eat clean, still enjoy some of the foods you love and smash your fitness goals.
It is important to remember that you have to honour your body, honour your fitness goals and honour the fact that you’re human. Yes, no one is perfect and yes, even nutrition coaches like to enjoy red wine and pizza (we bleed the same blood…).
The most important rule I can teach you is that consistency is king. Just like I believe you need to follow a consistent training program to get the best results possible, you also need to think in the same mindset when it comes to what you eat. The majority of what you put in your body should be real food – think non-packaged stuff! That is one principle that is key in each program.
We design incredible training programs for our members outlining their warm-ups, exercises, lifting loads and even their rest times. Think about eating in the same format. There are times when you need to take a break (aka your rest time) but ultimately you have to follow a plan to get the best results.
Whether it is how you train or how you eat, make sure you have a good coach to help you build a plan that is right for you. Enjoy the process on the way to smashing all your fitness goals!