In our Phase 1 Eating Program, the initial goal is to create new eating habits and strength train the digestive system. Yes in a way we are strength training the digestion by feeding the the body high quality foods that are nutrient dense and fiber rich. Eating this way fortifies your digestion and also uses the TEF "Thermic Effect of Feeding" to enhance your digestion and kick start the metabolism. TEF refers to the energy that your body utilizes from food, to digest, assimilate, metabolize and store the food you eat. Another way to explain this definition that helped me out, is to think that the steak you are eating, your body has to burn up some of this steak in order to digest this steak for your body to use for growth and repair. In reality we are not getting all the protein macros we think we are. Another great example of TEF is when you feel it kick in. Eat a large meal that has a good size of protein, lots of high fiber veggies, a complex carb and a dash of fat on top. While you are eating this meal, you will start to feel all warm, some may even sweat a little. After eating you are feeling full and even a bit warmer, this is the thermic effect of feeding having an reaction all over your body. The cool part, you are burning calories while you eat, and that is what I like to call Digestion Strength training. When you eat high TEF foods you are literally working out your digestive system, making it stronger having to digest and metabolize that awesome food! Let's look into the types of food that can have this thermic effect and boost our chances of dropping inches, as not all foods are created equal.
Protein: Protein has the highest TEF of all Macros using 25-30%. This 25-30% of the protein calories you consume will be used towards digestion and metabolism of them! Crazy right! This is why eating a high protein plan can have give you a huge metabolic advantage to dropping inches faster, regenerating optimally from exercise and boosting metabolism, while feeling satiated after meals!
Carbohydrates: Carbs are the the next most thermic macronutrient using 20-30% depending on the type of carb. This is where not all carbs are created equal and where most people fail on their fat loss goals. Complex carbs that are high in fiber bring a higher TEF using 20-30%, like veggies, yams, pasta and beans. Simple carbs fruits, dairy, yogurts, cookies, candy, pop, heavily processed packaged foods, white rice and bread. Simple carbs can have some fiber and some will hold no fiber at all, having a much lower TEF using 5-15%. An example you can test out: Eat a medium baked yam with a side of veggies, throw some salsa and salt and pepper on top. These carbs are in high fiber and hold a high TEF. How did you feel after the yams and veggies? Now eat 4 Oreo Cookies, which hold the same calories and low to now fiber. How did you feel after the Oreos? Yams and veggies: I bet you will start to feel nice and warm and almost satisfied, all we needed was to add some protein. The Oreos: will have you digesting super fast, not creating that thermic heat and yes wanting more Oreos and over eating! The cookies hold no fiber, low satiating, do nothing for you other than a quick addition of carbs and a bit of eating happiness.
**This is not to say never eat Oreos! I am teaching you about TEF right now. *NOTE: having a flexible eating approach is something we live by and teach. I will teach you how to use Oreos when you have strength trained your digestion, setting yourself up to use a flexible eating Phase 2 style. First, we need to finish Phase 1 Nutrition.
Fats: In the thermic effect of feeding, fats use the least energy when consumed at 2-3%. Fats get a very bad rap, when in fact if you are eating "healthy fats" you are doing your body good!
In the end, we are more likely to over eat on Carbs! So set yourself up! Be Ready! Set yourself up for success and have More Protein! This is your first step! Second step is to then choose and control your Carb intake. If you are very active then you get more Carbs! Throw in some healthy fats into your meals and you will be less likely to over eat on carbs as fats make you feel full longer.
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