We all know that the way you eat can either make or break the effectiveness of any workout program, regardless of how good it is. You cannot out-train a poor diet when it comes to fat loss. The more that you know, the more empowering you can become.
The truth is when it comes to fat loss, most people will go on some sort of diet. Even though there seems to be an infinite variety, we can basically break them down in to 4 types:
- Diets that cut calories
- Diets that cut fat
- Diets that cut carbs
- Diets that cut out certain foods
Here’s the thing, you don’t have to do any of them. Of course they look good on paper and the results can be appeasing in the short time period that is takes to complete the diet. However, when it is all said and done, the long-term solution is not to simply cut certain foods out of your diet temporarily but to replace what you are currently eating with more thermic foods that your body can use. This is called Complimentary Eating. Complimentary eating is a simple, practical strategy you can use to ensure that each meal you eat will help you more effectively burn fat, build muscle, and improve your overall health. So instead of the typical fad diets (i.e. 7,10, and 21 day challenges), why not work on something that you can use 365 days of the year!
What is complimentary eating, you ask? A complimentary meal consist of four components:
- Protein (eggs, chicken, fish, beef, bison, etc.)
- Fibrous carbs (fruits and veggies)
- Starchy carbs (sweet potatoes, rice, oatmeal, etc.)
- Fat (avocado, nuts, olive oil, etc.)
It is called such because each component of the meal compliments the other in order to maximize nutritional benefits.
- Protein is the building block of muscle.
- Starchy carbs are a great energy source.
- Fibrous carbs move it all throughout the body and provide energy.
- Fat decreases inflammation, improves joint and heart health, and aids in disease prevention and higher brain functions.
Complimentary eating can help you emphasize quality foods while limiting processed food, simple sugar, and alcohol. There is nothing wrong with having a glass of wine or a beer here and there when you are trying to lose fat. Just remember that alcohol is the simplest sugar there is. (For a basic list of complimentary foods visit www.jmitfit.com)
When eating complimentary meals, try and eat four to five meals per day. Meal sizes will differ for each individual based on how you feel and how much fuel your body requires on any given day. Generally size your meal plans in this manner:
- Make the protein and fibrous veggies the largest portion on your plate. (High-protein meals create a sense of fullness, which helps reduce caloric intake and promote fat loss.)
- Make the starchy carbs and fruit smaller than the protein and veggies.
- Make the healthy fat the smallest serving on your plate.
It all comes down to common sense, intuition, and simply listening to your body.
SIDE NOTE: Most of us are familiar with the glycemic index. It was designed as a way to find out how fast your blood glucose levels rise after you eat carb-containing foods.
You might have been told to eat foods that are lower on the glycemic index. What you might not know is that it only applies when you eat certain foods when consumed by itself. For example, if you eat fruit, alone, you will get a boost in insulin production. However, if you eat fruit with some cottage cheese, your insulin production won’t increase nearly as much because of the protein in the cottage cheese. Starchy carbs also cause an insulin spike when consumed alone. Hence why it is important to eat complimentary meals.
Most vegetables, especially green ones, don’t do much to elevate your insulin levels!