When we understand the purpose behind what we are putting into our bodies we can eat to fuel our progress and reach our health and fitness goals.

For most of us progress means to:

1. Lose body fat

2. Build muscle

3. Improve our overall health, fitness, and performance

A well balanced diet helps us reach our body composition goals, to regulate hormones, digestion, energy levels, our overall mood. When we consistently eat the right foods, in the right amounts, for the right reasons we look good, feel good, and perform optimally.

If Nutrition Can Be Simple, What Do I Eat?

Eat real foods including a variety of fruits & vegetables, lean proteins (lean meat, Greek yogurt, cottage cheese), healthy fats (eggs, avocado), add in starchy carbs as necessary (rice, sweet potatoes) depending on activity levels. Minimize less ideal food choices: overly processed, and high sugar foods. Eat foods that you enjoy, but that are also nutritionally dense (like the foods described above). Eat food that makes you feel good while you are eating them (tastes great) and also that help you to feel good after you are done eating (are healthy for you and nutrient dense).

When Do I Eat?

Nutrient timing (When To Eat What) depends on your lifestyle and what works for you. A good rule of thumb is to wait at least 2 hours between meals, but do not go longer than 5 hours between meals.

How Much Do I Eat?

Eating the right foods (macronutrients: proteins, carbs, and fat) in the right amounts (calories) will tell the story of your body composition. Eat enough to support exercise but not body fat.

Know Your Macros

1. Protein

Helps us to maintain and build muscle, feel full longer after eating, improves our immune function, and aids in quicker healing of wounds. Sources: Chicken, Fish, Beef, Cottage Cheese, and Egg Whites.

2. Carbs

Carbs have gotten a bad wrap, but they are our main source of immediate energy. Avoid processed carbs and eat lots of vegetables and some fruit. (Low carb diets sustained for long periods can lead to low testosterone and hormonal problems).

3. Fat

Helps us to feel full after eating, prevent depression, and improve our body composition. Eat healthy fats (in moderation) from a variety of (ideally from whole food, non processed) sources: avocado, nuts, nut butters, seeds, olive oil.

All 3 Macronutrients (FAT, PROTEIN, CARBS) are essential for our health! Ideally, we want to incorporate all 3 into every meal and snack. Doing so helps us to look good, feel good, and perform optimally!

Need personalized guidance? OBK Fitness & Nutrition can help! Send us a text at (512) 400-2215 or go to our website at www.obkfitness.com and set-up a free consult.

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