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Fitness

Nutrition Myths With Kansas City Personal Trainer David Oquendo 06-02-16

Okay, so I am going to discuss some myths about diet and some questions that kind of are heard over and over again in the nutrition world and from our clients.

“What’s wrong with certain nutrients? When to eat? When not to eat?”

Just an overall general discussion…Kind of the things that get passed around a lot that are false.

The number one myth…

#1- You have to eat 6 meals a day to keep your metabolism up.

It’s not true. You don’t have to eat 6 meals. You don’t have to do 5. You don’t have to do 4. You don’t have to do 3. You could eat one a day and still burn the same amount of calories.

The idea is when you wake up, let’s say you do 6:00 am, you’re going to burn the same amount of calories from 6 am to 6 am. When you eat food you’re going to burn the same amount of calories whether you eat a bunch of food at once or smaller portioned meals.

I’ll give you another idea that you’ll hear…“you eat more you burn more.”

It’s just not true.

Whatever you eat, you’re going to burn the same amount of calories.

So six meals a day works great if you’re a person that has a lot of cravings, a lot of hunger issues. For example, it you’re hungry maybe you just pig out really fast. Well, if you’re eating six meals a day it’s going to tone down your cravings because you’re always going to be full.

So that’s one reason why six meals a day works for some people. It doesn’t have to work for everybody, There’s no magic to it. It’s just maybe you are hungry a lot and so by eating smaller portions it keeps you from being hungry all day long.

So, don’t really worry about the amount of meals you eat a day. It’s not a big deal. If three meals fits your lifestyle, then it fits your lifestyle. As long as the calories match you don’t have to worry about it. Really just think about that…don’t believe all the hype about it. If someone tells you that’s the only way to go, they probably don’t know what they’re talking about.

But if you’re a person that craves consistently all day long or seems hungry all day long, then six meals might be a better choice for you just because you’re a person that needs to be full a lot.

In comparison to a person like me where I don’t have to eat until 12:00 pm to really be hungry. I don’t get hungry until around 11:00 am or 12:00 pm, so I don’t need to have six meals a day because it doesn’t bother me not to have that much.

But again, don’t believe you have to have six meals a day. That’s not true. You don’t have to have 5. It’s all about calories in versus calories out. You’re going to burn the same amount of calories from 6:00 am to 6:00 am (24 hour time period) so just kind of do what fits your lifestyle.

The second myth I’m going to talk about is…

#2- Eating closer to bed time will make you store it all as fat.

Again, whether you eat all your food in the morning, middle, or night time you’re still going to burn the same amount of calories so no matter when you intake it you’re still going to burn those calories. It doesn’t really matter. So making sure that you’re eating before 6:00pm before you go to bed doesn’t really help out, okay?

It’s not going to help you lose weight by stopping your eating at 6:00 pm. That’s not the reason why you lose weight.

The reason why you lose weight is maybe if you stop at 6:00 pm you’re eating less calories because you used to have a midnight snack. Or you used to have a 10:00 pm snack, and that sets you over your calorie limit and so instead of burning more than you were eating..you’re eating more than you were burning.

Some people may think that because they stop eating at 6:00 pm that they just lost weight because of that. It’s not really that.

More than likely it’s the fact that you were eating 2,500 calories because you were having that late night snack, and then you cut it off at 6:00 pm and now you’re only having 1,900 calories. So now your weight loss is starting to happen, and you think it’s due to “stopping your eating by 6:00 pm.”

It’s not really that. So if your calories are within the amount that you need to lose weight you can eat those calories whenever.

You can have all your food at night. No matter what. I don’t care what anyone says. You can have two meals a day. You can have a meal at lunch. A meal at dinner. As long as your calories match you will lose weight. So the whole eating clean before night time or not eating any carbs, or just eating a lot less before you go to bed…don’t worry about that. It’s not true.

In fact, I feel like the majority of people are hungrier at night anyway, so if I was anybody that gets really hungry at night I would suggest eating the majority of their calories at night because if you’re busy during the day working you’re probably not going to be as hungry.

So smaller meals would be okay. And then when you get home after working all day or home from working out you’re going to be hungry. You’re probably hungrier at this point in the evening than you were in the morning when you first ran out the door. You’re probably hungrier in the morning than when you were at lunch and you were having to run around thinking about what you were doing and coming back to work etc…

Again, in my opinion, people are way hungrier at night than they are in the morning so you can actually eat more calories at night and not have to worry about it.

If you’re a person that gets really hungry at night or maybe you have a late night hunger pain, and at 9:00 pm you’re always starving no matter what. Move your calories to closer to 9:00 pm. Move your dinner closer to 9:00 pm. Make it so that you’re eating closer to the time that you’re hungry.

That way you feel more fulfilled before you go to bed and you won’t want to snack and have those sweets and all the other bad stuff at night right before you go to bed. Again, it’s really important to think about your calories in versus calories out before you think about something like meal timing and things like that.

Eat the majority of your calories when you’re most hungry. Think about that.

Question from one of you guys…

“Is it true that it’s better to eat carbs at night so that you don’t crave them all day?”

It’s not necessarily true. I eat the majority of my carbs at night because during the day I’m not as hungry. That’s my preference. If you’re a person that likes carbs at night and you can get away with not eating them during the day…go ahead and do that. Again, adjust your lifestyle.

If you’ve got 100 carbs saved up for the night and you have your rice and your brownie and you’re still within your limits, then that’s good for you because you’ll get that craving taken care of. You’re still going to stay within your limit so again, it’s more of a lifestyle choice.

If you’re a person who doesn’t eat a lot of carbs at night or you don’t crave carbs at night, then you don’t need to have them all at night. But again, if you’re a person that does crave a little more carbs at night maybe it’s better for you to help satisfy that craving by eating quite a few carbs and not having to limit so much because you’ve had much more during the day.

I would just say some people might actually do by better by having more carbs at night and keeping away breakfast and lunch carbs just because they usually are hungrier at night than they are at breakfast and lunch.

Carbs have kind of been the devil and usually people say, “Oh, I’m doing so great on the Paleo diet. Oh my gosh I lost so much weight.”

Yah-da-yah-da-yah-da…

Well, yeah you lost so much weight.

But here’s the kicker: for every gram of carbs there’s 3-4 grams of water that come with it. So if you cut out 50 grams of carbs you’re cutting out 150-200 grams of water.

Well, you’re gonna lose weight because the water goes away from having lower carbs.

So that is exactly the reason why a lot of people lose a lot of weight.

Also, interestingly, I just read this and found this out. It takes 3,500 calories of fat to lose a pound. It takes only 400 calories of carbs to lose a pound because of the fact that there’s so much water with carbs. So if you cut out carbs you’re going to lose weight because you’re going to lose a lot of water weight.

And then when you add carbs back in and you’re saying, “oh my gosh I’m gaining all this weight…it’s the terrible carbs.”

NO!

It’s because you gained the water weight back that you lost just from cutting the carbs. Carbs themselves weigh. Macro-nutrients actually take a little bit of weight. You’re eating a certain amount a day. A pound and a half of protein a day. If you eat that much. Or a pound of protein a day. That’s still weight.

So the same thing with carbs. How many pounds of carbs do you have in a day? You take those out, and well that’s the weight you’re losing.

So that first initial 2-3 weeks a lot of times it’s not fat that you’re losing. You’re just losing water weight and some macro-nutrient weight and it’s not a full amount of fat.

So again, 3,500 calories burns 1 lb of fat, but it doesn’t necessarily mean that when you’re lowering your calories that it’s all going to be fat.

Some of it is going to water weight, some of it’s going to be weight from carbs, just eating less calories in general. So think about that when you’re losing weight. That’s the reason why a lot of people lose a lot of weight in the beginning…they restrict those calories.

They lose some water weight; they lose some weight from actual calorie restriction. They’re eating less food. So that’s a little bit of the weight they’re losing, and it just adds up over time.

Over the first one to two weeks they’re really not losing a ton of weight. It’s just that in the beginning is a lot of manipulation and non-body fat weight that you start to lose.

So don’t believe the hype on that. I’m not saying Paleo doesn’t work. I’m not saying it doesn’t work for some people.

What I am saying is most people will get away with eating carbs. That’s the simple fact. The majority of people don’t have issues with eating carbs. The majority of people just think they do because they’ve been on low carbs and then they add carbs and they gain weight… and they freak out and say “oh my gosh, I’m gaining weight!”

Well, yeah, you’re eating carbs again but you’re gaining the water weight you lost. Don’t listen to that hype. That’s one of the bull crap things that I now understand and won’t allow anyone to tell me different.

If you’re a person that works a laborious job all day, like a farmer, you don’t do any high intensity work, Paleo might work for you.  A little higher fat and lower carbs. You’re not doing a ton of high intensity work, but it’s not going to hurt. I can tell you right now, the main reason people have issues is because they don’t move.

I mean I can meet tons of people who are overweight and exercise and have phenomenal numbers across the board, live a long life, and they’re technically overweight but it’s because they move.

So don’t think because you’re eating well, everything is going to be great. Moving is a big part of it. The more you sit the more you don’t do anything the worse your health will be. End of story. You can eat a lot and move a lot and be just fine.

Okay, sorry that kind of went off on a rampage. I didn’t mean to do that.

Back to carbs…

It takes fat 30-40% longer to switch over to energy than it does for carbs to switch over to energy. That’s why your body goes for carbs after the ATP and the creatine phosphate. So after the ATP and the creatine phosphate your body goes for carbs for a reason. It’s because it utilizes it very well. Especially in high intensity work.

So when we’re talking about exercise, carbs are the number one source for energy and they’re great, awesome, and phenomenal. You want to have carbs in your body when you’re doing high intensity exercise. Anybody tells you different is wrong. You’re not going to be optimal with doing Paleo (lower carb). You just won’t be optimal.

And who wants to feel like crap during a workout? I’d rather feel great. I’d rather feel like I can run an extra 5 miles after my workout than feeling like crap half-way through.

It’s like a gas tank on a super charge V8: you take some carbs into your body. You fill it up, and you continue to keep it going. A full amount of carbs in your body. Guess what? Your exercise is going to be phenomenal. You’re going to get through your workout.

You take a gallon of gas that would normally get you from point A to point B. You take half that gallon away and now you’ve only got half a gallon of gas. Put it in a super charge V8 and it’s going to go half the distance and probably you’ll have a little momentum…chuga, chuga…until you get to point B.

But it’s not going to get you there full-on performance-wise, fast, and high intensity. So it is needed. The better you fuel your body, the better your performance will be, and the better your performance…Guess what? You’re probably going to burn more calories.

So if you’re looking to burn that extra little bit of calories, why not fuel your body right so it can actually get through the workout at a higher intensity instead of half-assing it where you’re only getting part of the way through??

Huge, huge, huge.

You see it all the time. People are in there dragging butts because they didn’t eat enough that day. Dragging butt because they only had chicken or some peanut butter. You know…just a little bit but not enough to fuel your body in your workout. And then they don’t eat well afterwards so people are so low on their calories because they think “don’t eat.”

“If I don’t eat I’ll lose weight. “

That’ll happen for a little bit, but eventually you’re going to plateau. And when you plateau you know what are you going to do then? Are you going to cut calories even more? That only brings your energy levels down again. And then it’ll drop again, and it’ll continue dropping.

Another question from one of our clients…

“What’s the maximum amount of sodium a person should consume?”

So the maximum amount of sodium really depends on the athlete. How hard do you work out? If you’re working out, sweating like crazy, doing two to three workouts a day. You can have quite a bit of sodium actually, because that’s what your muscles use is sodium.

The limit that they set on the FDA is because people are so sedentary. If you sweat a lot, you sweat a lot of sodium out. If you move a lot, you use a lot of sodium with your muscles. Your muscles use calcium, potassium, and sodium.

So you need it!

But it really depends on how active you are and how much you have. I can’t say a specific number because I’m not fully informed on that. I would say you can have more than you think and definitely more than My Fitness Pal says. Again, sodium isn’t something I would be too concerned about unless you’re having 10,000 grams, or like 8,000 grams.

Okay, so I’ll be back with another post to answer more of your questions!

 

 

 

 

 

 

 

 

Categories
Fitness

Nutrition Tips with Kansas City Personal Trainer David Oquendo 05-19-16

One of the things that I get the most is: how to not eat so much and kind of curb the cravings. Like what can they do to do that? Because in a calorie deficit you are eating fewer calories, so a lot of times you can be hungry…a little more than normal.If you’re hungry more than normal…it’s going to probably happen for most people. It’s just how it goes. You’re eating less than normal where you’re restricting yourself on something. So if you restrict yourself you’re going to kind of want more of it.

So as we go through this, again, remember this is all tips on ways to kind of help you from overeating, feeling hungry all the time, and ways to get around feeling hungry whether it’s two hours before dinner time or two hours after dinner time. Or just really any time you’re just getting a little too hungry, I guess you’d say.

#1: The biggest thing that people have issues with is usually dinner time. And the weekends.

Those are two common areas that people always have problems keeping themselves in check and not eating too much.

For everybody who works: it happens for me, and it happens for a lot of my clients. So don’t feel bad. You know we all go through it. It’s hard. It sucks sometimes, but you know if you’ve got a goal we’ve got to reach it!

So we’ve got to find ways to manipulate what you’re doing that way you’re not overeating.

Again, the biggest thing is usually at dinner time. If you go out to eat…not overeating. Or on the weekends when you have no schedule, and the majority of people go out to eat on the weekends.

The big, big, big thing is if you pre-eat you’re not going to go into whatever meal it is starving.

So let’s say it’s your dinner time…it’s 7:00 pm.  You get home at 5:30 pm and you’re starving and you’re really, really hungry.  You know you’re about to start cooking your meal and guess what?

You get your meal cooking and it smells phenomenal, right? So the meal smells phenomenal, and you’re trying your best not to nitpick. You’re trying not to snack. You know you’ve got chips in the cupboard, or you’ve got some pita chips. You know hummus or something like that.

But your goal is again restrictive calories. So how do we keep from overeating those snacks between the time you start cooking and you’re actually eating?

Or when you sit down at that dinner table at Jose Peppers, and they’ve got all the salsa and chips… your whole goal is to not eat more than what you’re supposed to eat.

So let’s say… on the weekend you go out to Jose Peppers. You know that your meal is going to be 900 calories because you already picked it out. And so you’re thinking to yourself, “okay, I’ve got 900 calories in this meal so the rest of the day I can only do an additional 1,000 calories.” (as an example)

THEN… you get there and there are chips and salsa on the table, and then someone orders queso dip.

NOW you’re salivating and you’re really hungry.

So…pre-eating or maybe a protein shake or a protein bar will help kill those cravings.

So when you’re going there and you’re not “starving” you’re more likely to resist the chips and salsa and the extra appetizers that your friends are buying.

Pre-eating also helps when you get home, or you’re on your way home to cook dinner.  If you eat a little bit of a protein bar, a protein shake, or an apple. Anything that gets in your stomach will help subside the cravings from going little nuts during that hour and thirty minutes or however long that prep time of that food is going to take…

Unless you have your meals prepped, which is advised. But you’re not always going to meal prep for you and your family. It’s usually going to be for you and some days you might not which is fine.

You still need to you know work on ways to keep yourself from overeating during that time, and again whether it’s a protein shake or a protein bar, or an apple or for me I, personally, do this every night before I go to bed because I do have temptations at the place I’m staying at. So, therefore, I have a protein shake with some spinach and a banana.

Now, remember this is all calculated into my calories so it’s exactly what I need overall to get my weight loss or my cutting season. If it’s summertime everybody’s usually cutting. So I calculate the shake every night into my calories that way when I have it I’m full when I get home, or I’m at least not very hungry.

So when I’m eating dinner I’m just really eating to eat a little bit, more to fill up a little bit, but I’m not starving. And that’s the biggest issue when you let yourself get to the point of being really hungry you’re more likely to indulge in whatever you have around whether it’s a piece of brownie or…whether it’s chips and salsa. I’m a chips and salsa guy. I love chips and salsa. I go nuts for it!

But, again, if I’m already pretty full when I get home just from drinking a protein shake with my mixture of spinach and bananas then I’m not going to overeat by any means. If anything, I’m going to have trouble finishing my dinner.

A good way to look at this is whatever fits your lifestyle, go with that. Don’t do what I do because it may not work for you. That spinach shake isn’t the best tasting, but for me, it works because I don’t really care. I’m just going to drink it because I know if I get home and I’m hungry I’m going to overeat.

So for you, maybe you make yourself a blend of vanilla protein, strawberries, blueberries… a little spinach. Maybe that’s your flavor…vanilla and berries. And that’s fine.

Go with that. Maybe you don’t have time to blend, or maybe you can’t blend on the way home. That’s alright. Just have a little bit of protein shake in general, and that will help subside those cravings to snack and overeat before dinner.

Make sure your stomach is not empty as you head into making dinner or when you’re going out to eat so that you can avoid overeating in general or snacking beforehand.

The weekends are huge. You’re going to usually eat out on the weekends, and that’s okay. But again I don’t discourage it, and I don’t tell you can’t do it. I just say make sure it fits in your calories.

So make sure you plan ahead. Plan out what you’re going to have and then account for that protein shake or protein bar that you’re going to take with you, and eat it before you get there so that you don’t overindulge on the tons of appetizer that are making you salivate.

So to sum up…pre-eating is a great way to control the calories that you take in. It’s huge.

Now the next part is a question from you guys…

“What are your suggestions if you go over your calories for the day? Should you cut back on calories the next day or work out more?”

I personally would do a little extra exercise, makes it a little bit easier for me. I’d rather the exercise than actually cut back my calories on the next day. That sounds terrible. If I’m already cutting calories I don’t want to cut back anymore. I’m not going to do it. That’s me, but try to you know be really, really on point the rest of the week.

But again, the goal is to not ever get to that point at dinner time where you’re overeating. That’s planning it out. That’s taking time to make sure you’re not allowing yourself any chance to screw up.

So just start planning better, and don’t allow yourself to get in that situation.

But let’s say you’re a hungry person at dinner. That’s exactly how I am. I love dinner. It’s my favorite meal.  I consume the majority of my calories at night so it allows me to be satisfied at night when I eat. So not only do I do a drink before, but I also save a lot of my calories for the night. So if I’m at home and I’m having trouble finishing my dinner I’d rather feel full and stuffed than feel hungry an hour later. I mean it’s just terrible. Being hungry is not fun.

So start thinking about that. Are you a person that gets hungry at night? That’s fine.

What you need to do is consume more calories at night and cut back at breakfast. Maybe cut back at lunch a little bit. Usually, at work you’re moving. You’re not really thinking about food so a lot of times around the work time you’re not as focused on your hunger so you don’t worry about it. Cut back a little on the calories and focus them in the evening.

I have some clients that don’t really like dinner. That’s absolutely fine. They’re more of a big breakfast person. Well, have your calories in the morning.

And that’s fine because at night time if you can’t eat enough that’s also not good. You don’t want to get your calories low, and then your metabolism drops because you can’t eat enough calories to match what your lifestyle is.

And if you’re working out you need calories. You have to have them. Your body uses them to build and recover. so don’t ever kid yourself out of those calories. It’s not always good to eat less because there is a certain amount that’s too low.

So, again, if you’re a breakfast person and you don’t like dinner, fine. Eat more calories in the morning. 100 percent… keep it like that. That’s great. Just maneuver them to where you need them the most.

The next part is forcing yourself to eat your veggies first, then your protein, and then the higher calories like sweets and fats and things like that.

I guarantee if you fill up on a little bit of salad, you fill up on your protein, and then when you get to those carbs you’re not going to have as big of an issue saying no to them or overeating them.

So think about it that way… get the bland stuff out of the way. Get the stuff that’s going to fill you up out of the way (i.e. fibrous veggies). Either way, it’s going to sit heavy in your stomach and then go to the lighter stuff that won’t add too many calories at the end if you overate.

Sure, you can overeat on anything, but the idea is that you’re probably not going to overeat on greens.

And by the time you get to your protein you’re probably going to be done. You’re not going to feel as hungry when you get to the potatoes, or rice, or fries or whatever you’re having for the carbs and the fats. But think about it that way. Go bland first in a sense, and then ill in stuff, the less calorie stuff, then the more dense, thick, you know proteins, that sit heavy. And then go to the lighter fluff. Stuff that’s a little easier to eat but a lot of people crave a lot more.

The next topic is HUGE.

I tell people all the time.  It seems like a bodybuilder thing, but drinking a lot of water will help curb your hunger.

One of the telltale signs you’re thirsty actually and your body needs water is it will create a sense of hunger.

If you’re constantly drinking water you are going to be hungry less. That is proven. It happens all the time. Drink a lot of water. Always have a cup of water in your hand. If you’re a person that likes to carry a gallon of water, carry a gallon of water.  If you’re a person that wants to just have a glass or like a small twenty-ounce container of water around you, do it all the time. Because if you always have water and you’re always sipping on it the hunger levels will be way, way lower.

One hundred percent.

So that’s why you see people start drinking gallons of water because of the fact that they’re always filled with water, they’re never going to be as hungry. So HUGE, HUGE, HUGE.

I guarantee you if try to get a gallon of water a day, and you will see how much your hunger is going to curb because you’re always going to have something your stomach.

Your body is never going to respond to you by saying “hey, I’m thirsty, and I’m going to make you feel hungry just so I can get something in my system”.

So it’s two things that will really help out in curbing that appetite.

And again you’re in the game of calorie restriction. That’s what it’s all about if you’re in weight loss mode.

The majority of people who work with us are here for weight loss. That’s kind of why I’m talking mostly on weight loss. Eating more is usually not a problem. Although, when you’re really bulking it can be a problem for some people if they have you too much.

But the majority of people are here for weight loss so that’s why I’m touching base on ways to keep the calorie restriction where it’s at without overdoing it, but not feeling hungry all the time.

So let’s recap one more time really quick…

First, you want to pre-eat before you’re going out to eat or before dinner time if you’re always starving or hungry always. Do it…a protein shake, a protein bar, an apple. Something to sit in your stomach that keeps you from being hungry.

The second thing is consuming most of your calories around the time that you’re hungry.

So if you’re a big hunger person at dinner time like I am, eat the majority of your calories then. You’d rather be stuffed at night time than hungry an hour later.

And going to bed on a hungry stomach is terrible, and no one wants to do it. So just kind of plan accordingly that way.

Thirdly, force yourself to the veggies first, then protein, and then carbs.  I guarantee that’ll help you subside some of your hunger.  You’re not going to overeat as much on the carbs or the fatties.

Let’s say…You’ve got ice cream planned into your calories at night. So if you eat your veggies, your protein, and then your carbs it’s going to be a lot easier for you not to eat and overeat the amount of ice cream that you have. If you’re really full when you get to your ice cream, just a couple bites will do it for you, and you’ll be done.

Just don’t allow yourself to start with the carbs. They are much easier to overeat. Much, much easier.  Therefore, when you get to your protein and the veggies that are maybe a little bit lower calories not as dense in calories…It will be a lot easier to over the eat carbs first than if you go in this order: veggies, protein, and carbs. One hundred percent. An easy way to do it.

Last little bit…

Drink lots of water. Again, the more water you drink the better, as it will keep you filled if you’re always sipping on water. You’ll feel better. You’ll feel fuller. You won’t feel near as hungry because you’ll always have something in your stomach.

And you never have that body kick on that signal, “hey I’m thirsty. I’m going to make you feel hungry and you feel like you need to eat even you really don’t. You just need some water”.

That’s it for now.