THE DIFFERENCE BETWEEN “DIET” AND ACTUAL NUTRITION

diet vs. nutrition

In this week’s post we talk about diet vs. nutrition.

Nutrition planning accounts for 85%-90% of the results of any fitness program.

This is why it’s important you understand what you are getting in your meal plan from me. The point is not to view a meal plan as a temporary diet focused on “restricting” yourself to reach a short term goal, the goal is to understand what true nutrition is and how it can help you make better choices for the rest of your life.

A lot of people misconstrue the word “diet”. A diet is purely the description of the food that you eat. However, a more modern use of the word defines a limitation of what you can eat. This is not the case in my meal plans.

When you think of actual nutrition, you need to understand that it doesn’t mean restricting what you eat. It’s about creating a food plan to help support your physical goals which can include health, strength, independence, more energy and managing your weight.

When I provide a meal plan, it is to understand what actual nutrition is vs. just a “diet.

There are 5 components you need to focus on to be effective in your nutrition:

  1. Balance – this just means getting the right type of food in and limiting foods that can have a negative effect in your health.
  2. Calorie control – this challenge isn’t just about reducing calories. You have to make sure you have the right amount of calories throughout the day to keep your body working effectively.
  3. Moderation – You can cheat but in moderation and not in excess amounts that will have a negative impact in your healthy.
  4. Variety – If you have variety in your foods, such as dark leafy greens, red or orange veggies it ensures you get the vitamins and minerals you need to be healthy. Having variety helps you not get bored with the same foods.
  5. Adequacy – meaning you are getting all the vitamins and minerals you need to maintain your healthy but also making sure to replace what is lost on a daily or weekly basis.

When I provide a meal plans, they built on the foundation of these 5 principles. When in doubt, focus on these 5 principles to help you make better decisions about your health.


When you thought about diets or dieting did you see it as bad and restrictive?

Do you think these 5 components will make it easier for you to stay on track with your nutrition?


If you are interested in a meal that with complement your fitness goals, check out the support I offer to reach those goals faster: Meal Plan

-Ruth

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The Petite Advantage Diet | Day 20

weight loss

Hello savages!

Day 20 of the Petite Advantage Diet.

As you all know, I have been doing Jim Kara’s Petite Advantage Diet my way. I am eating 1,100 calories for 2 days straight followed by a day of 1,600 calories day and repeat. 

I started the diet on January 2nd. I went from 169.6 to 162.6 I lost 7 lbs in 3 weeks which is not bad at all. I also had a breast augmentation done on Monday so my weight will be a little different due to swelling and surgery. I weighed myself today and I was at 165 lbs. I don’t think it’s accurate because my body is still trying to recover from this surgery. I will keep you guys updated on this!

Also today is the 2nd to last day! AHHH!


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories and meals

I wasn’t really hungry today for some reason. I had my 1,600 calorie day today but I have almost 500 calories left. WOMP!

myfitnesspal

 

 


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The Petite Advantage Diet | Day 17-19

Hello savages!

Day 17-19 of the Petite Advantage Diet.

As you all know, I have been doing Jim Kara’s Petite Advantage Diet my way. I am eating 1,100 calories for 2 days straight followed by a day of 1,600 calories day and repeat. 

I started the diet on January 2nd. I went from 169.6 to 162.6 I lost 7 lbs in 3 weeks which is not bad at all. I also had a breast augmentation done on Monday so my weight will be a little different due to swelling and surgery. I weighed myself today and I was at 165 lbs. I don’t think it’s accurate because my body is still trying to recover from this surgery. I will keep you guys updated on this!


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories and meals

A lot of my food has been take out because I am not able to cook just yet. It looks like I really need to bump up my protein because that is what I am lacking. Also I got my days confused since I’ve been out of work for a few days so I just decided to combine Friday through Sunday.

Myfitnesspal Myfitnesspal Myfitnesspal


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I went vegan for 2 weeks

Hey everyone! So my fiancé and I have decided to go vegan for 2 weeks. I chose 2 weeks because it seemed like it only 2 weeks based on a documentary I watched on Netflix called “What the Health” to show any benefits. 2 weeks is actually a short amount of time too. I see that there may be additional benefits without consuming animal products or dairy. Some benefits include:

  1. Reduces the risk of heart disease and type 2 diabetes
  2. Lowers cholesterol
  3. Lowers blood pressure
  4. May reverse prostrate cancer if in early stages
  5. Reduced saturated fats since you’re not eating any meat
  6. Lower BMI
  7. More energy
  8. Weight loss

I’ll post my journey on this blog. I purchased Silk nut milk that comes with 10 grams of protein and I also bought Musclepharm’s new like products which includes organic plant based protein and even a vegan pre-work out. Stay tuned!

Sweet Sweat

sweet sweatsweeat sweat waist trimmer

Hey ya’ll,

I’ve had a few people asking what sweet sweat is. Basically it’s considered a “workout enhancer” that speeds up and enhances sweat and circulation during a workout. It is supposed improve circulation, increase perspiration and fight muscle fatigue.

You can apply sweet sweat on fatty areas such as your butt, hips, upper arms and lower back.

It has white snow petroleum, kosher Brazilian carnauba wax, acai, pomegranate, coconut oil, kosher jojoba, camelina, squalane oils, aloe vera extract, vitamin E, and fragrance. You should only use it when you’re working out and don’t apply it over other lotions or creams.

My experience: I only use when I do cardio and sometimes while I am doing weights. I only apply it to my stomach. I like to wear it with with the sweet sweat waist trimmer. I feel like it makes me sweat even more.It does what it’s supposed to do and makes me sweat a lot, also I have a lost a few inches of my waist. Let me know you’re experience.

 

Update

So I was eating 1,200 calories a day 2 weeks ago and I have shifted my calorie intake to 1,500 a day and it’s made a huge difference I basically upped my calories 300. I have more energy, I am less fatigued, less stressed and I already lost 3 lbs, of course it may be water weight but it’s something. 

This past week I did have a cheat meal Saturday and Sunday. I ate about 2,600 calories a day those 2 days. I did not gain any weight.

I was stuck at 160lbs for a while! Now I am at 157. The past week I worked out about 3 days. I am going to try and work out 5 days this week but we’ll see. Now that I have more energy I may be able to do all 5 days. I’ll keep y’all posted. 

Jan 1 to 19

   
 
Hello everyone, just wanted to show you what I’ve accomplished in 20 days!! So on the left was November 2015 and the right was January 19th. November through January I didn’t work out at all, I just didn’t really watch my diet and I exploded. In January I changed it around: I made my meals in advance, I did cardio 20 minutes a day for 4 days, and I lifted 4 days too. I haven’t done anything crazy, the only thing now is I’m actually eating nutrient dense food and not just any crap. So in 3 weeks I was able to lose 8 pounds and as you can see some body fat. I’m slowly getting to where I want to be. I’ll keep posting more progress pictures and let me know if you have any questions! Ruthlessphysique@gmail.com

UltraMetabolism

Hello! I recently started reading UltraMetabolism by Mark Hyman and it is an eye opening book, everything in it makes so much sense. But I want to tell you a little of my back story before I start talking about the book.

I have been dealing with fluctuating weight since forever. I eat less and less calories and workout more, but that has not worked me for a while. I know better, but hoping one day I would see a significant change I kept doing this. It’s been 4 years and I’ve been so focused in losing weight that I actually gained weight. I have always been at a steady 145 lbs but over the course of 4 years I have put on 10 pounds. I weighed close to 160 once, but I am back down to 150 lbs. Which is okay, I don’t mind weighing a certain weight if I feel good about myself. I was able to lose some weight because I started the 24 Day Challenge with Advocare. But to me it isn’t about the weight loss anymore it’s about just looking great in a bikini. Okay, I kept beating myself up, why am I not where I want to be, it’s been 4 years what the heck is going on! So this book I’m reading is actually opening my eyes up.

A topic that was discussed in the book is how eating less calories and working out more will help you lose weight. Wrong! I believe it because I have been doing it and it is not working! Your body has to have a certain amount of calories in general to function properly, when you throw if off balance it goes into starvation mode, meaning it holds on to anything to keep itself from starving. In the book it states that the minimum amount of calories your body should maintain is your weight x 10. For example, I weight 150 lbs, so I should have a minimum of 1500 calories to maintain balance and not allow my body to go into starvation mode. Therefore if I work out and lose 500 calories, that puts me at 1000 calories for the day, meaning I am missing 500 calories to maintain my body working normally, which in turn throws my body out of whack. I’m basically starving myself with 1000 calories a day, so my body works harder to hold onto what it can. A healthy balance would be eating 2000 to 2200 calories because if I lose 500 calories a day then I’m at 1500 calories which is the amount I need to keep my body from starving itself.  I’m sure you have a read of people who lose 20 lbs and they gain it all back. It’s because they shock their body in the beginning by substantially dropping the calories they eat, eventually though, the body starts catching on and it becomes harder to lose weight or body fat. We’ve all heard the stories and seen them, and people wonder why they’re stuck. This is probably why! Everybody is different though, there is no 100% proof guideline to follow. You just have to learn your body and how it responds to certain foods.

I wanted to tell you all about something else that I found very interesting. I read this from the book, “our obesity rate has tripled since 1960. Interestingly, this date corresponds directly to two major dietary shifts in our culture. As discussed in the last chapter, this was right about the time the concept of a low-fat diet being good started being promoted by the government, food corporations, and the pharmaceutical industry. When the amount of fat in our diet was reduced so dramatically, what do you think it was replaced with? If you guessed high-glycemic-load carbs, you are right. The absence of fat meant that we had to fill that slot in our diets with something. That something was highly processed carbohydrates that are cheap to produce and hence very profitable. This whole issue was reinforced and our intake of these bad carbs soared in the 1990s, when the U.S. government published the original food pyramid, which recommended that high-glycemic-load carbs in the form of bread, rice, and cereal should be the single biggest component of your diet. The consequence? Today two thirds of our population is overweight and obesity will soon overtake smoking as the single greatest cause of death in the country.” It’s all true! I actually got a copy of the food pyramid and it clearly says you should eat 6 to 11 servings of processed carbs, oh and whole grains. Think about it, I kept reading the guidelines to the food pyramid and reinforces the whole low fat diet. “What if I want to lose weight or gain weight?” The response in the food guide is, “the best and simplest way to lose weight is to increase your physical activity and reduce the fat and sugars in your diet. Just try to pick the lowest fat choices in the group” now you tell me how this sounds, to me it’s basically saying drop your fat intake, fat is bad, fat is no good etc. This is in the food guide pyramid. Fat is the culprit throughout the whole guide.

  
 Yes, some fat is bad but not all fat is bad. Your body needs fat, after all it’s  made out of fat! If we are promoting low fat diet, then why have we gotten fatter, makes no sense. Put two and two together, when the low fat trend came along, we got fatter! Why? Because we replaced the fat for processed carbs. Sadly this is what our government promotes. If you want to put things into perspective ask yourself this before you eat something, “will my ancestors have eaten this?” If not there’s your answer.

I will keep posting some more excerpts of the book in the future. Read on, and if you found this article interesting share it and tell your friends. I’m no nutritionist, just a curious person.

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