Creating a healthy balance when eating is important – FIT Talk With Tania

As a nutritionist, I hear this a lot from new clients: “I think I eat well, so why can’t I lose weight?”

The answer is actually very simple. Although people may eat healthy foods, most of the time the reason they are unable to lose the weight they want or need to lose stems from not eating properly.

Most people think that eating healthy foods is enough. Making healthy food choices is great, don’t get me wrong. It is always preferred to be fresh over processed. Always. But did you know that unless these foods are eaten properly, a person can actually burn lean muscle and store fat throughout the day without even realizing it?

So, if I asked you which is healthier, an apple or a chicken pizza, which would you choose? Most of them will choose apples because the fruit is healthy, right? True, but pizza (although not necessarily healthy) with chicken is actually a better balance. And health without balance will not get the results you are looking for.

Choosing any foods without understanding how those macros interact in our bodies is where many people get stuck. Macronutrients, in short, are proteins, fats, and carbohydrates.

Every food on the planet falls into one of these categories. Eating a lot of carbohydrates, for example, causes your blood sugar to rise. And when blood sugar levels rise, our bodies store fat.

On the other hand, adding protein and healthy fats to those carbohydrates stabilizes your blood sugar. When the blood sugar is stabilized, the body is able to release the stored fats into the bloodstream where our muscles absorb them and burn them as energy. At this point, your body’s metabolism is up and running, you can start to lose weight, increase energy levels, and protect and build lean muscle.

In addition to balancing meals, repetition is also key. Skipping breakfast, staying long between meals and restricting eating times all lead to low blood sugar. When your blood sugar drops, your body burns its muscles to send food to the brain. This is done continuously, which slows down your metabolism, as less muscle burns fat when your body excretes it. As you can see, balance is key.

So, enter “PFC all three”.

In order to better balance your blood sugar levels and avoid storing fat and burning muscle, follow these three simple steps as a great place to start.

1. Eat within one hour of waking up. After going all night without food, our bodies need a balanced meal of PFCs (protein, fats, carbohydrates). I can just hear all these moms saying, “I told you breakfast is important!” What can I say, listen to your mother. She’s right.

2. Eat small meals every three to four hours. This gives our bodies a constant supply of nutrients in parts that the body can metabolize and absorb, allowing our bodies to function more efficiently. On the other hand, stuffing yourself with two or three large meals a day causes your blood sugar levels to rise and crash throughout the day, which creates stress on your body systems and adds fat stored around your waist.

Think of children as an example. They eat as soon as they wake up, eat every three to four hours, only eat when they are hungry and stop eating when they are satisfied. And what do children eat? Breast milk or formula. Both are a balance of protein, fats and carbohydrates.

The way our bodies metabolize food hasn’t changed, we’ve just become bigger humans, so it makes sense to continue to be fueled up in the same way. Eating small meals frequently throughout the day helps stabilize blood sugar.

In addition to what we talked about earlier, stabilizing blood sugar also eliminates sugar cravings, increases metabolism, balances hormones and allows other body systems to balance and function optimally. Definitely a fun trip!

Now that you know when to eat, what should you eat?

3. Eat in Three – PFCs! Imagine your plate divided into three sections, one for protein, fat, and carbs. Balancing your plate in this way provides your body with all the macro, micro and phytonutrients it needs to be nourished at the cellular level.

When your cells are nourished, you feel satisfied and have the energy to help you get through your day without the dreaded mid-afternoon crash. Conversely, cutting out food groups (such as carbohydrates or fats) creates imbalances in blood sugar, nutrient deficiencies, sugar cravings, low energy, and……the cycle of storing fat and burning muscle begins again.

Combined with regular exercise, good balanced nutrition is key to a long and healthy life.

By performing these three steps, you can start stabilizing your blood sugar, kicking your body’s metabolism into high gear and start releasing and burning any unwanted stored fat.

For more information on living the PFC lifestyle, join the 8 Weeks is All it Takes group on Facebook.

Leave a Comment