Why body fat percentage accumulates even if a person is having healthy diet n proper exercise?
Question: Dear crunches, can you please share some inputs on Why body fat percentage accumulates even if a person is having healthy diet n proper exercise?
Answer:
Im a Sports Nutrition coach, please consider this. On a Weight loss
goal majority of the people eat clean foods like oats, Chapati, Brown
rice, vegetables, etc but they do not experience good results. Lets
evaluate
Out
of All the three Macronutrients , excess of Carbohydrates can turn to
fat; Fat can turn to Fat but protein in rare circumstances turns to fat
and generally Not. So your SELECTION OF FOOD, TIMING OF FOOD and PORTION
SIZES play a critical role in your fat loss despite of eating clean
health building foods.
1.
QUANTITY OF FOOD: The best meal plans will have several small meals
equally spaced and divided. Ex: if your total calorie intake is 1800,
Its better to have 6 meals of 300 calories each. If you eat one meal
large meal, when there is an energy burst in the body, your body beyond
its need to utilization is left with no option other than those calories
to store as Fat.
2.
QUALITY OF CARBOHYDRATES: Essentially any amount of carbohydrate intake
can cause an insulin release/spike...the glycemic load of the carb
source and the amount ingested will determine the severity of the
insulin spike/release. That said, complex carbohydrates tend to be lower
on the glycemic index and therefore elicit a smaller insulin response.
That means unless you need a quick energy burst to take a sprint, its
always preferred to pick Low GI foods . Example, pick Peach and Pear
compared to banana . Pick brown rice compared to chapati . Just google
for “GI value of Specific food” , the lower the value the better it is.
3.
TIMING OF FOOD: Though Foods are healthy, eat based on purpose. Eat
carbohydrates on what you goanna do next. Are you going for a jog? Are
you sitting at the office desk? Are you sleeping? Based on your activity
time your carbohydrates. That essentially meant, Carbohydrates should
be timed around your activity. Pre, intra and post workout.
4.
Calorie Deficit: You cannot lose fat without being on calorie deficit.
So, determine your calorie needs and make sure you are eating at deficit
calories.
5. Medications: Antipsychotic medicines and Medications related to diabetes like insulin tend to cause Gain weight.
As
a general rule, you can eat 1-2 Palms full of grains, 2 fists full of
lean protein and 1-2 thumbs of healthy Fat per meal with 1 serving of
vegetable. Stop eating when you are 80% full. This should keep you lean
for life.
Leave a Comment