I got this question via email from one of last month’s most well-behaved, dedicated Mini Challengers – you know who you are ;) Top marks for swotting up before the big March Challenge kick-off.
What makes a clean, balanced meal?
In order for your muscles to work/contract you need to provide them with energy. Your cells need glucose to produce energy (ATP). Complex carbohydrates are an essential part of your daily diet to sustain your energy needs.
The best supply of glucose when following a balanced diet for weight loss – we aren’t talking about Olympic athletes or body builders here - comes from whole grains. These contain nutrients and fibre which slow digestion, and release energy (sugar) into your blood stream at a steady rate, preventing a spike in blood sugar levels.
When your blood sugar levels spike from eating sugary foods (white carbs/sweets/sugary drinks) your body releases the hormone insulin. This sends the excessive amount of sugar into storage in your fat cells, leaving you with depleted energy levels and major munchies!
By adding whole grain carbs to breakfast or lunch – you are eating something substantial to give you enough energy until your next meal.
Don’t get caught up in the ‘protein’ obsession. Yes we need protein to sustain lean muscle, but in adequate amounts. Good protein sources are lean meat – chicken/turkey breast / fish, eggs, legumes, nuts and seeds. Grains like amaranth and quinoa are also a good source of lean protein AND provide you with slow release energy. Bonus.
When selecting whole grain bread or wraps as a carbohydrate option with a main meal – remember portion control.
This protein bread recommends 100g as a serving. 50g would suffice.
Laughably, it markets ‘slim in sleep’ – suggesting that this additional protein will help you to lose weight at night time? Yes, protein has a high thermic effect (uses energy to break it down) and increases satiety, but look at the fat and calorie content.
You require approximately 1g of protein per kg of body weight. A serving of this bread provides half of the recommended daily protein intake for a woman weighing 60kg. Adding this to a meal already containing lean protein means you will be eating as much as your full day’s protein allowance – in just one sitting.
If you overdo your protein intake not only do you put major strain on your kidneys, but the excess calories will be stored in fat cells.
It’s all about finding a balance.
Eat natural, clean foods and avoid anything processed.
Obviously we can’t expect you to harvest your own grain and bake your own bread. Although this would be pretty damn good!
Portion control is key. This bread is ‘enriched’. Enhanced/enriched foods have been played about with – stick to food with a very small list of ingredients. If this is as long as your arm then run a mile!
It does rate itself for its high fibre content – you need approx 30g of fibre per day for a healthy digestive system. But this is outweighed by other factors. It is enhanced with protein from soy and seeds, resulting in a high fat content. Not smart when trying to lose weight.
To simplify this so you don’t try to end your life rocking back and forth in the ‘health foods’ aisle of Carrefour….
Balanced Diet:
For slow-release energy: whole grain carbohydrates
For muscle/tissue repair and maintenance: lean protein
For a healthy digestive system: fibrous vegetables
For essential vitamins and minerals: fresh fruit
All of the above contain micronutrients essential for a healthy body inside and out.
Make sure you check out the CF Shopping list and of course, The Holy Grail.
Happy Eating ;) x
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