Weight Loss Tips Based on Evidence - anaducha.com - AnaDucha

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Weight Loss Tips Based on Evidence - anaducha.com

Weight Loss Tips Based on Evidence - anaducha.com

Weight Loss Tips Based on Evidence - anaducha.com

What's up guys jeff cavaliere anaducha.com so today we're going to talk about nutrition and hopefully simplifying nutrition because I know how difficult it can be for many right this is the part that trips up a lot of people regardless of how consistent you can be with your workouts and the fact is when it comes to nutrition guys I actually think we spend a lot of time doing things that we don't necessarily need to do that not just they don't just over complicate the process but they make it more

Monotonous and more likely to be abandoned and one of those things is counting calories I don't think you necessarily have to spend all your time putting in your data into apps and measuring accounting when there's a way we can do it do this visually that's a lot easier and at least a lot more likely to be adopted for the long term and be done consistently and that is an approach I want to share with you because I actually do the same thing and it involves a couple clocks alright and that is we look at two key positions on the clock nine o'clock right here and by the way this has nothing to do

With this specific time you're supposed to be eating but remember the nine o'clock position here and 9:20 you can remember those two positions there you're well on your way to making your life a hell of a lot easier alright and why is that because you take that same thing you apply it to the plate you're going to eat from you simply think visually in your head you don't have to draw this guy's you visually think this nine o'clock and nine twenty right we basically divided up our plate and remember when we're talking about any type of approach to try to lose weight there's you're you're manipulating

Calories in some way right and this is an attempt to sort of manipulate some portion sizes via this visual approach that's so much sort of simple than having to measure things out and you're going to see it in action here so we take the largest portion of these three areas here and this is where we want to put our fibrous carbohydrates and to simplify this guys I'm gonna actually make a whole list of the fibrous carbohydrates the more popular fibrous carbohydrate sources and choices on our website and make it available at the link below this article in the description it's athlean-x comm slash carbs we're

Talking about the vegetables over here okay now we have our fibrous carbohydrates and the second largest portion of your plate I want you putting your protein and I don't care if you are following a vegan or vegetarian diet if that's your plan there your protein would be different choices here you might have tofu or lentils or quinoa there's different choices but it doesn't negate the fact that this is going to work and and while we're on that same line of thought guys you're gonna find again some carbohydrates on this plate I know that there's a lot of people that don't want to include carbohydrates

In what they eat they want to do it in a very low amount of the following ketogenic diet plan guys I don't have a problem if your diet plan is being is it's something you can follow consistently if that's not happening here you might want to open your eyes to maybe a different approach if you're able to stick to something long-term then that's all that matters to me finding a long-term solution I happen to think that is a hard training athlete that carbohydrates are very important thing to my life and to me and to maintain my performance so I include them in what I eat and again if you include it in yours you're gonna find this really helpful if not you know you know you don't have to watch the rest of

This but in the remaining portion of the plate here is where I put my starchy carbohydrates and these are your Rice's and pastas and potatoes right now what is different about this a lot of times what people do is they tend to have a plate that looks like this instead starchy carbohydrates all over the plate right being starchy carbohydrates lots of pasta and maybe they throw some chicken on top maybe some vegetables sprinkled in that's a much different looking plate than what I just laid out and the problem is that I actually have some issues with carbohydrates you want to know if they are two of them number one they're the most satisfying and number two they're the least satiating that's a

deadly combination because when something is incredibly satisfying we tend to like our carbohydrates more than any other element when it comes to eating our foods right they're the most satisfying but they're also the type that you can eat a lot and a lot and a lot a lot of before you feel satiated or full that's kind of a double whammy so if we do what I said here and we do this division of the plate protein fibrous and starchy then what we've done is we've actually controlled a lot of what

Our intake is going to be and what we want to do is we want to not just look at our plate from above top down but we also kind of get a little bit more attuned to what's happening to our plate when we kind of look at it from over here because it doesn't give you license just because you're dividing the plate up the way I'm showing you here to mound this food all the way out in 3d right into your living room you want to have some responsibilities I'm going to show you how I do this and apply this to myself but when you do this guys you're actually controlling it because we know that the most

Calorically dense foods that are ever going to be on your plate or gonna be here in the starchy carbohydrates alright so you're talking about wanting to eat the most of the most calorically dense foods that is where people trip up with carbohydrates it's not that there's something wrong the carbohydrates themselves necessarily it's the fact that people tend to eat them in excess a lot so if we can occupy more space with fibrous carbohydrates which are far less calorically dense and then we can occupy a good amount of space with our protein which doesn't tend to be that satisfying believe it

Or not protein foods if I gave you the option to eat 10 chicken breasts you probably wouldn't really want to take me up on it it's not that appetizing but it does serve a very important role in our nutrition plan especially as hard training athletes and at the same time it does actually fill fill you up and provide a large portion of this plate that is not starchy carbohydrate based see we can see where we're going here so if you do this I promise you guys you're going to not have to necessarily worry so much

About the minutia because if you just give this a try and adopt this over the course of a week I bet you start to see some results and the simplification of the process is going to make it something you could actually stick to now if you want to reinforce it with some calorie counting guys I'm not telling you you can't do that but I do think that the longer you stay hooked to those apps and the longer you stay hooked to the whole process of doing that you're actually becoming a slave to the entire process when it doesn't have to be I have not counted the calorie now in 30 years 20 or 30 years I am NOT a slave

To the process I know what I'm putting in my body visually just by looking at this and kind of following the same guideline so while we're on that point what does my plate look like well this is what my plate looks like you're gonna see one stark difference here on my plate you can see from the mounting I have that under control I'm not building this thing up like a tower like this instead what I've done differently is I've just changed the proportions here of my fibrous - starchy carbohydrates for me again as a hard training athlete what I do is I find that my body responds much better to the

Starchy carbohydrates to fuel my workouts to fill my muscles to make me look better and perform better so what I do is I actually just make this the starchy portion this is still my protein and this is my fibrous carbohydrates and you can see on my plate here on this particular night I have my edamame in here for my fibrous carbohydrates I had two portions of the starchy carbohydrates I have my beloved sweet potatoes second only into carrot cake believe it or not I do like them a lot and that's a

Key guys you do have to like what you're eating this is not about picking choices here that you don't like you'll never be able to stick to anything if you're doing that you need to find foods that you like that fit this equation but I have my pasta portion and I have my sweet potatoes that occupy twice as much space again this works for me I've been lean now for a long period of time and this is how I eat if this didn't work for you if you tried this and wasn't working for you the first thing you do is you

Move that you'd switch these up to go to the smaller portion which is what I recommend in the beginning of the article for those looking to lose weight but I wouldn't sacrifice my protein portion over here so guys I hope that you can just at least try this it's a very simplified approach I get it but a lot of times simple is what works and simple as what gets adopted long term and Dietary consistency revolves around simplicity and this is something I want you guys to try if you're looking for a step-by-step plan guys we include our nutrition plan with all of our programs it's the x-factor meal plan

And I'll show you not just how some of these strategies but I'll give you more of the list of foods to do and have a guys as I mentioned you want to find a list of the carbohydrates we have them over at anaducha.com slash carbs I put together a free list of the fibers to start the option so you can kind of peruse those and see what fits your tastes the best so you can fill out your plate better the meantime if you found the article helpful make sure you leave your comments and thumbs up below let me know also want me to cover I'll do my best to do that for you in the meantime if you haven't already done

So guys make sure you click Subscribe and turn your notifications so you never miss the article when we put one out all right guys I see you soon you.

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