SHAW ACADEMY

NOTES

Diploma in Health and Fitness

Lesson 2 – Food, Fat Loss, and The Bitter Truth

What we covered:

What is causes us to become Overweight

and Obesity

Food and the effects on the Body

Meal Planning and Training Nutrition

Notes

What is obesity?

Obesity is the state of being grossly fat or overweight. For the first time in history in 2015 more people died from obesity related diseases then those that died from starvation related diseases

1. Obesity is just an extreme health problem caused by a long term unhealthy lifestyle. So if we know what causes obesity we know what causes lifestyle health problems.

Between 1980 – 2000 obesity rates in the USA Doubled

In the same time period fitness club membership in the USA Doubled

In 1977 the USDA released a McGovern Report

Food companies start pulling fat from products and the processed food revolution begins

Most meals were prepared and cooked at home.

Most supermarket foods were whole natural foods with very little processed foods

People were a lot more active

People had more labor intense jobs

People didn’t eat and drink as much socially

Most meals are bought outside the home.

80% of supermarkets foods available are highly processed foods with added sugar, salt and chemicals

People are a lot more sedentary

People have sedentary/desk jobs

People drink and eat socially 3+ times per week

USA Family 1970

USA Family 2016

USDA 1977 Dietary Guidelines

1. Increase consumption of fruits and vegetables

2. Maintain your ideal weight. Eat less and exercise more

3. Decrease consumption of foods high in saturated fat and cholesterol like red meat, eggs, and butterfat

4. Eat starch carbohydrate rich in fiber (Wholegrain rice, bread, pasta, grains etc.…)

5. Decrease consumption of foods high in sugar 6. Decrease consumption of salt and foods high in salt

7. If you drink alcohol drink only in moderation

Calories are not all equal

Apple

• Contains fiber which digests slowly

• Does not spike blood sugar • Slowly releases energy

• Contain vitamin A, B1, B2, B6, Folic Acid

• Contain water and other antioxidant benefits

Coke No fiber so it digests immediately

Absorbed straight to the liver

Liver stores straight to fat

Contains no vitamins or minerals

Contain dangerous poisons

s fiber which digests slowly

• Does not spike blood sugar

• Slowly releases

Eating Too Much

You are gaining weight You feel sluggish or nauseous after meals

May cause high blood pressure

May cause high cholesterol May Cause digestion issues / skin issues

Eating Too Little

Low energy levels

You are not recovering from workouts

You are losing weight or struggling to lose weight

You feel stressed and irritable

You are not sleeping well

Eating Just Right

You are maintaining or controlling fat loss

Your energy levels feel just right You are recovering from workouts

You are sleeping well You skin is clear

Carbohydrates • 55 – 60% of Diet

• (50% for increasing fitness)

• Fuels the C.N.S. (Brain), Fuels the Muscles, Spares

the use of protein

• Sources: Wholegrain rice, quinoa, couscous, pasta,

bread, potato, corn, fruit, vegetables etc…

Protein

• 10 – 15 % of Diet

• (Up to 30% for increasing fitness)

• The building blocks of the body

• Grows and Repairs Muscle

• Sources: Poultry, fish, turkey, eggs, beans, pulses,

lentils, peas, protein powder etc…

Fats

• 25 – 30% of Diet

• (20% for increasing fitness)

• Carries Vitamins (A,D,E,K)

• Cushion to protect organs

• Essential for growth

• Hunger Suppressor

• Sources: Nuts, seeds, fish, avocado, olive oil

Potion Control Method

• No need for counting calories

• 1/4 of your plate should be protein (1 Portion) • 1/4 of your plate should be starch carbohydrate (1

Portion) • 1/2 of your plate should be vegetables (2-3 Portions) • Whole Foods – No processed foods

Breakfast: Meal containing Protein and Carbs (Low fat)

Mid Morning: Water and Apple or Berries etc…

Lunch: Fully balanced meal

Pre workout: Banana and Coffee

Post workout: Protein shake with greens or salad with protein

Dinner: Fully balanced meal

Calories: Burn 400 calories extra per day with exercise

Skipping Meals: Eat 3 main meals per day

Not Drinking Water: Drink 2-3 Liters Water per Day

Eating to cure Boredom: Do no eat when not hungry

Over eating in the evenings /

weekends:Stick with your plan

Don’t drink your calories: No juices or smoothies

Meal Plan To Optimize Fat Loss

Fixing Common Nutrition Mistakes

THANK YOU