I am reading an interesting book called the Eat-Clean diet. I bought the book to help me get refocused on my diet and nutrition – as I’ve been less disciplined over the last few weeks. I also feel like my diet may not be given me the energy I need. I had been meeting with a dietician pretty regularly but I haven’t seen her since January. So I decided to try something new. The other area concerning diet that works really well for me is meal tracking. This visibility to meals and caloric intake is super helpful for me in that it keeps me accountable and always aware of my caloric deficit. In order to lose 1lb, I need to have a weekly caloric deficit of 3500 calories. This means that I need to have a daily deficit of at least 500 calories. This is easy to do if I burn at least 500 calories working out and consuming 1500 calories a day. Since I usually burn on average – 700 calories I should have plenty of room…rightJ. Well lately (the last week or so) I’ve not been as disciplined in my tracking and I’m pretty sure I’ve consumed more than 1500. But since I’ve had days where I’ve burned well over 1000 calories working out – it hasn’t affected my weight. This is not ok. I need to commit myself to daily tracking because if something happens and I can’t get in the big workout days, I could be in trouble.
So back to the book… The author is a Tosca Reno – a woman who struggled with weight and conquered her unhealthy patterns to go on to become a national figure and fitness champion (in other words competing in female figure competitions). I was introduced to Tosca in Oxygen magazine – a great magazine for women’s fitness and body shaping. They mention clean eating quite a bit throughout the magazine – but I never knew exactly what it meant. Here is the scoop from the book:
Clean Eating is built on a diet heavy in fresh vegetable, fruit , whole grains and lean proteins. Ok so nothing new there. What is different is that you spread your meals over the day by eating every 3 hours. These meals need to be a mix of lean protein and complex carb (veg or wholegrain). The promise is that this revs up metabolism and provides satiety. It makes sense to me as it is similar to the diet my dietician prescribed for me on the 20/20 program . What is different here is the mini meals vs snacks. Before I would eat a 10 snack of an apple and peanut butter, now I am eating a mini tuna sandwich. The other big change for me is inclusion of more whole grains. I’m a little nervous about this as – I’ve made the building blocks of my diet veggies and proteins and for the most part have stayed away from most grains. Today was the first day I had Oatmeal in over a year. Tosca believe oatmeal (whole grain – I use steel cut) is a super food and should be consumed regularly.
The other huge aha from the book – was the statement that great bodies come from nutrition far more than exercise. In fact there is a formula in the book that lays out the percentage of effort required in each category to build the best body possible. The formula is 80/10/10. 80% of your body comes from nutrition, 10% from training and 10% from genes. Not rocket science but certainly challenging for me. I really had to ask myself if I was putting in as much effort into my diet and nutrition as I was in my workouts. The answer is clearly no. I plan my workouts based on information I read, I visualize myself riding up a hill in my neighborhood, I focus on technique and breathing while swimming – and then I just grab a prepackaged salad or skip a snack. My conviction is that I will put in as much effort into my diet and nutrition as I do into my workouts and I’ll give clean eating a go. I’m going on a cruise next week – with unlimited food options . I think I better get it down pat before I leave:0