NUTRITIONAL PRIORITIES

What is the most important when you are trying to change your diet?



A common excuse that I get from my clients or just from people that I talk to is that they don’t have time to cook for themselves, they don’t have time to train. That’s why for me, being effective is a top priority. I like to get the most bang for my buck, so to say. I hate when I see people wasting their time, energy and money on useless stuff.


Trying to save the sinking ship with a tea spoon?



Once I wrote a nutrition plan for one of my clients. I always add in protein powder, because it is cheap, tasty and convenient. Therefore his nutritional plan said something like „drink 1 protein powder with this amount of glucose”. After 2 months of training and working together he confessed that he always leaves out the glucose, because glucose is a sugar and sugar in unhealthy. I asked some questions: „So you leave it out to be healthier?” Yes. „And you smoke?” Yes. „Okay, now imagine a boat, with a meter wide hole on the bottom. The boat is your health, the hole is smoking. And you are trying to get the water out of the boat with a little spoon – that spoon is „not eating sugar to be healthy”. By the way, sugar at the proper time, like post-workout can be actually quite healthy.


Another example of missing the real priorities is buying super organic no-GMO free range fat free sugar free apple cider vinegar, but not tracking calories and not knowing the amount of protein you eat. You will not lose weight from apple cider vinegar, and you will not lose weight just from eating bio-non-GMO-superfoods. Másik tipikus esete a prioritási sorrend felborulásának, amikor például bio-természetes-mindenmentes almaecetet használ az ember, de közben nem követi a kalóriákat és nem tudja, mennyi fehérjét eszik. Nem az almaecettől fogsz lefogyni. Nem a bio „superfood”-tól fogsz lefogyni. Egy jó étrendtől fogsz lefogyni.


The list of priorities

  1. Calories: the most important factor. Period. Eat less calories than you need and you will lose weight. Don’t you believe me? Check out the McDonald’s diet book.
  2. Macronutrients: eating enough protein and a proper ratio of fat and carbohydrates produce the other huge part of diet success. By just adhering to the above to poitns, you are probably 80-85 % there.
  3. Timing: of course, not eating everything in one sitting and spreading the meals out a bit throughout the day will help you achieve even better body composition – this is about another 10-15 % towards your goals.
  4. Quality: up until this point we did not talk about the type of food you eat. Eating lots of protein is more important thatn the source of protein you eat. The same with carbohydrates and fats.Whether you eat pasta or rice or potatos – it has a maximum effect of maybe 5 %.

And what about bio apple cider vinegar and other superfoods? Well, if the above 4 points are covered then, and only then should you start thinking about stuff like that.

Start with small steps! 

Spend time on the things that give you th ebest return of investment. You have limited time? It’s OK – first thing to do is download an App (like MyFitnessPal) to track your calories and use it to track your food intake. Start tracking your food intake and your bodyweight. That’s it. Based on the change in your bodyweight you can set your „maintenance” caloric intake.

Next step is the amount of protein you eat – try increasing protein intake. Use whatever you need – protein powders make it very convenient to take in high amounts of protein. A nutritional plan with a caloric deficit and a high protein intake will yield great results. And still, we haven’t talked about what you eat.

When you get used to tracking your food and bodyweight and increasing protein intake, try preparing 1, later 2 meals for yourself. Like the that most of of should eat at home – breakfast and dinner. With a good breakfast, a good dinner and a deficit + high protein intake, the results will be great.

Always focus on the priorities and don’t waste your time on useless things. Have the highest possible ROI!



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