How I Lose Fat and Keep Muscle | Nutrition 101


Bro, do you have a nutrition today, I’m gon na go over all the basics that you need to know when it comes to nutrition, calories, macronutrients, micronutrients, weight loss, weight gain your questions answered, let’s go in order for you to properly grasp nutrition 101. I want to introduce you to a very good friend of mine, welcome to the dr. Mike Channel dr. Mike’s nutrition triangle: 101: education, basic thingamabob. It’S I don’t know what the deal is with with all that.

Basically I have this triangle set up for you guys. So you can understand the three legs that are super super important when you’re talking about eating healthy calories, now, you’ve probably heard of calories to some extent in the past. A technical definition of a calorie is the amount of energy needed to raise one kilogram of water by one degree Celsius yeah. Let’S just stick with the idea that calories are a form of energy and it’s found in food and your body needs it to function optimally. Continuing on down the nutrition triangle, we have macronutrients, you may have heard of them referred to as macros.

First up, we have protease like fish next up fats like olive oil and your favorite carbs, which can be cookies, bread, cakes all that delicious stuff. Oh and I guess technically we have alcohols too and that’s the fourth macronutrient, but we’re not gonna confuse this video. Any further, this is a really good time to let you know that I partnered with the app life some for this video. It allows you to track calories, macronutrients your weight set goals for yourself set up delicious recipes throughout this video. I’M gonna be showing you how I utilize it when I’m creating a healthy nutrition triangle plan, and you should definitely think about grabbing the app for yourself all right.

Jumping back into the macronutrients starting off with protein. Protein is an incredibly important component of every cell of the body. Hair nails are actually mostly made up of protein. Protein is a vital macronutrient that your body uses to build and repair muscle, bones, skin and even blood. Jumping all it’s a fad.

I want to first tell you that I think dietary fats have gotten a bad rap. Dietary fats are essential to give you energy and support cell growth. They also help protect your organs and keep your body warm and finally, fats help you absorb some nutrients, as well as producing some vital hormones like testosterone. Furthermore, fats break down into saturated and unsaturated fats, but that can get controversial and a little complex. So let’s say that for the nutrition 201 video as for carbs, I’m not necessarily a huge fan.

Carb, don’t worry, I’m gonna tell them the good parts about you. 2 carbs break down into three categories: fibers, starches and sugars. Fiber is an incredibly important component of carbohydrates. Not only does it help your gut bacteria survive and thrive, but it could also possibly curb your appetite. Lower.

Your cholesterol levels decrease some risks of cancer, that’s pretty exciting and that’s the part of carbs. I really do enjoy. Starches are the most consumed carbs on this planet. You most often find them in grains and root vegetables, and then we come to sugars. You know what a sugar is.

I know what a sugar is. Sugar gets rapidly absorbed into our bloodstream, causing a huge blood sugar spike, therefore, an insulin spike, and that can cause a lot of problems when you overeat it and because it tastes so good, it’s very easy to overeat. We went macro time to go micro. The third and final leg of our triangle is micronutrients here, we’re talking about vitamins and minerals, vitamins classically you hear vitamin B C D: minerals like zinc and iron. These are essential nutrients for our life.

The reason why they’re called essential is because, for the most part, our body is unable to make these on its own, and we need to get them from our diets if you’re low on vitamins that can hurt your energy levels. Your immune system, your ability to clot and so much more and if you’re low on minerals, your bones, won’t form properly. You won’t grow properly. You could possibly be anemic. This is why these bad boys are so essential.

Yeah yeah, something you have to know, is that all diets are not not created equal and I’m going run through a single example with you right now, so that you can follow along. Let’S say there are two people in a given situation: they have the same maintenance, calories and they’re looking to lose weight person a decides to follow the cookie diet and they’re gonna aim to eat 1500 calories of cookies a day which is 500 calories below their Required maintenance person B is also going to be eating 1500 calories a day, but they’re gonna be following the Mediterranean diet. Basically, a Whole Foods plant-based diet, who do you think I’m gonna say, is following the healthy diet. I mean it’s obvious, but do you know why it’s obvious? Both people will actually lose weight, so you may say to yourself: well so, if they’re both losing weight, why is one worse than the other?

Go back to my little triangle that I created both are eating a caloric deficit check, but person a is eating cookies, which is mostly sugars and some fats, so they’re not getting a great balance of macronutrients person B. Mediterranean diet, great balance of macronutrients. Let’S talk about micronutrients, probably the more important point of the conversation here, if you’re following the cookie diet, what micronutrients are, in cookies, Mediterranean diet rich in vitamins, rich in minerals? Yes, we want you to lose weight if you’re, overweight and yes, we want you to consume less calories, but that’s not where the story ends. We need to consider that whole triangle of calories, macros and micronutrients in the United States, obesity has become an epidemic.

So I understand why most people want to lose weight. It’S actually been proven in the best quality studies. Keeping your weight healthy is one of the most important things you can do to maintain your health to live a long life. So, if you’re trying to lose weight or if you’re possibly underweight and want to gain weight, here’s what I recommend you do calculate your maintenance calories. You can do that through a calculator online and then, if you want to gain weight, add to the maintenance, calories and eat that you want to lose weight eat a little bit less than your maintenance and you’re gonna be losing weight.

What I recommend to my patients is that, ideally, they lose or gain a pound a week max, because when you start going into extremes that could really mess with your body, unless, of course, you have a medical condition or working with a nutritionist doctor to make life Even easier for you, I recommend you just download life some and plug in all your information and I’ll, tell you what your maintenance calories are or what you have to be eating in order to gain or lose weight. It’S such a simpler process when dieting. Let’S use myself as an example, because I’m actively dieting I’m trying to lose some weight, not a lot, but I’m losing weight. Trying to keep my muscle I’ll, show you how I use life some to make that happen. Alright, let’s start with finding your plan.

I want to have a high-protein plan where I’ll lose some weight without going hungry and losing my muscle, so I hit high protein. I hit start plan. It allows me to choose how much protein I want to take in based on how much exercise I’m doing. Let’S keep it in the midline here and do point 9 grams of protein per bodyweight. Some people say to do point 8.

Some people say to do one: let’s keep it simple and do it right in the middle hit continue. It says I should be focusing on eating foods that are rich in protein. I agree it gives me my breakdown in calories and macronutrients. It gives you some basic do’s and don’ts, which is awesome. You should start plan boom.

It tells me how many calories I have to eat today, how many I’ve eaten, how many I’ve burned? How many carbs I have to eat? How many proteins I have to eat? How many fats I have to eat. So, let’s add what I had for breakfast.

I ordered out actually cuz. I was busy, don’t judge me, but we got muscle maker grill. I had a rap, it’s called the Rocky Balboa rap boom right there, we’re gonna, add it to the diary and you can see right here. You click breakfast, and it says we have 59 grams of protein with a little happy face, because that’s what we need to do. It shows you how many calories I had I should have aimed for about 700 calories.

I did 646, which is close enough because throughout the day it’ll average out and then, if you look back onto the main diary here now, I have 1500 calories left for the day. It shows you my breakdown of my macronutrients. You don’t have to track the calories. You don’t have to put anything down on paper that can get very complicated and intimidating. You now have a solid foundation in understanding nutrition and what healthy eating truly means when you’re thinking about nutrition always remember that little triangle of macronutrients and micronutrients, so you can decide.

What’S healthy and what’s not trust me there’s a lot of nuance when it comes to nutrition, and I didn’t want to bog this video down with controversy in general. The field of nutrition research is an absolute mess and we’ll save that for the future videos. For now, I just wanted you to have a solid understanding for you to have a healthy and happy conversation with your nutritionist.

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