Quote:
Originally Posted by CFD
TCAT we share the same views on nutrition and exercise. When I joined in on the first thread last year the first thing I said to everyone is that they are starving themselves, some were eating as few as 600-800 cals a day, that is insane especially if they are exercising, the other thing was they were limiting food choices and in most cases poor choices as well as no regard as to when they were eating. A wide variety of quality foods is always best as not all foods contain the same vitamins and minerals. Sumplementing with a multi vitamin can help but it is always best to get your nutrition from whole foods when possible. Fat loss is not an overnite thing, healthy fat loss as you mentioned is usually 1-2 pounds weekly, usually when there is weight loss of more than that it is not fat loss, it is water and/or muscle loss, both are undesirable. One should always try to preserve muscle as much as possible.
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I agree! I'm glad to have your here, as you provide great information. That's what's so fantastic about this thread. The spread of valid information is vital in health and fitness. There is enough "trash" information out there to fill the world over an infinite amount of times, lol. You are also correct, as FOOD is much better to get your vitamins and minerals from as they need a proper energy source (carbs, protein, or fat) to properly metabolize and to do the job it's meant to do. People use supplements like a multi-vitamin and others products as their sole means of proper eating. Supplements are there to SUPPLEMENT their diet. The word says it all, lol. A multi-vitamin can be just a means of making sure you cover all the bases by getting in enough micronutrients, but it's just an insurnace policy and nothing more.
Try to make your meals as colorfull as possible, as this usually helps to introduce a variety of nutrients in the meal and overall diet. A general guideline in terms of meal plate organization is to divide the plate into three sections (not literally, ha-ha
. Just in terms of spacing out the food). Half of the plate should contain vegetables and/or fruit. Now you have two quarter left of the plate. One of those quarters should consist of your LEAN protein. The second quarter should consist of your whole grains. You would obviosuly have your beneficial fat mixed within the meal as well, but that can be added during cooking, or as part of the meal such as avocado mixed into quinoa, or olive oil in the sauce you made to glaze the protein, etc (MANY different ways). Now, this is a general guideline, but helps organize a more balanced meal. You portion size within those three sections of the plate really depend on how many calories you should eat for whatever your goal you have.