With the Festive season upon us and most of us having Christmas parties left, right, and centre…nutrition becomes a secondary thought for many.
Typically this is due to the misguided belief that you can not have Christmas food and staying on track coexist with each other. This is incorrect. In this blog, I share some useful nutrition and food tips for you to implement so that you can both enjoy Christmas and feast yo self AND stay on track to some degree during the most wonderful time of the year. Let’s call this Nutrition of the Bells!
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I think it is safe to say that “dieting” is never all smooth sailing and is seldom as straightforward as maybe some people expect it to be.
Throughout my years working as a Dietitian and Nutritionist, I have seen firsthand how many dieters are leaving results on the table because of incorrect execution of nutrition, not having the right plan and direction, or simply spinning in circles because they are guessing their way to results. What ends up happening is you are stuck on the “ hamster wheel of dieting” as I call it. Sound familiar? Having a Dietitian in your corner can be the difference maker for many. So is it something that might be what you need right now to have a breakthrough? In today’s blog, I share a (non-exhaustive) list of 10 signs you may want to consider giving a Dietitian a buzz so you can get some nutrition expertise working in your favour. As a Dietitian and Nutritionist, I work with many clients who want to know how to lose weight to some extent or another and this has led to me having a lot of experience in this area over the years.
However, another less known fact is that I myself have worked on my own physique over the years which included having fat loss goals - starting from before I even become a Dietitian. With this came wins AND mistakes that I made along the way which enables me to provide a unique insight as a health professional and fellow “dieter”. That is why today I want to share what I wish I knew earlier about fat loss so that I can help you avoid the same mistakes and stop believing some of the misinformation spreading around the web. In today’s blog, I reveal 4 things I wish I knew earlier when it came to my fat loss journey so that I can help you take more informed action for your own weight loss goal/s. Protein is the king of macros considering how popular it is among dieters, athletes, and even regular folk wanting to eat a better diet.
So it is not surprising how many people want to know what foods can help them eat more protein and more specifically, hit their protein targets day in, day out. I have often been asked what high protein foods I recommend - usually from individuals counting macros for fat loss. Indeed, eating a high protein diet is well sought and is generally a good practice too. In today’s blog, I share 10 protein foods I recommend as a Sports Dietitian to help you level up your nutrition and track your macros more effectively. The reality is that calorie balance is what ultimately and fundamentally dictates what happens with your body composition and weight change - whether it’s fat loss that tickles your fancy or building some of that muscle mass.
In order to build muscle and weight, the general consensus is that a calorie surplus is the most effective and efficient way to do so; especially if you are a well trained athlete or weekend warrior who isn’t completely new to all of this. So how do you know if you are in a calorie surplus consistently over time? How can you audit yourself to make sure you are eating enough calories? In today’s blog, I share the 4 signs of a calorie surplus that you NEED to know. If you want to build strength and muscle (or both!), then eating at any bit above maintenance may serve you best as an athlete. Fat loss / weight loss is unequivocally the most sought after goal in the health and nutrition space. From athletes to weekend warriors to the working professional - many people pursue fat loss like it is the pursuit of happiness.
This means that knowing how to actually achieve weight loss properly and effectively becomes the biggest priority among these dieters. Over the years, there has been much information spread pertaining to fat loss nutrition - unfortunately many of which are utterly incorrect. One common theme, however, is the notion that in order to achieve fat loss in any shape or form…you need to be in a calorie deficit. This is made all the more confusing with some people swearing that they are not losing weight in a calorie deficit. In today’s blog, I will reveal the answer to the question: Do I need a calorie deficit to lose weight? As a Sports Dietitian, I want you to know the truth so let’s explore this and determine the fundamental fat loss protocol. Protein is a super popular and super important macronutrient - which is why you need to make sure you eat enough of it.
Whether you are doing flexible dieting or not, protein is pillar of good sports nutrition and helps you recover and repair your body so it can grow and/or adapt to training and make you the best you can be! So how do you know if you are not eating enough protein? In this blog post, I share the 4 signs of not eating enough protein. Use these 4 signs to help you improve your food game and become a better athlete or gym goer - whether you are trying to lose weight or build up some muscle mass. When it comes to fat loss and fat loss nutrition specifically, there is a lot of misinformation and wrong advice being thrown around which makes the whole thing harder and more confusing.
The truth is that fat loss follows a set of rules governed by science and thermodynamics as well as being interconnected with behaviour change, mindset, and individual variables. Nonetheless, the amount of lies around fat loss compels me to share the list of common fat loss lies you need to be aware of. This is only reinforced by the popular desire to discover the faster way to fat loss success - that breeds quick fixes and ineffective shortcuts. In today’s blog, I share with you 7 common fat loss lies that you need to stop believing as soon as possible - if you want to truly have the best diet plan for weight loss.
We all know that in order to lose weight and achieve your fat loss goals…you need to be in a calorie deficit.
However, how do you know that you are in a calorie deficit when you are first getting started or to ensure you are sticking to one consistently enough over time? In today’s blog, I share the 4 signs of a calorie deficit that you NEED to know. If you want to achieve fat loss, you need to know what to look for to ensure you stay on the path. 7 Signs Of Poor Nutrition In Athletes (AKA 7 Reasons To Consider Seeing A Sports Dietitian)9/8/2022 As an athlete you need to understand that nutrition is a key pillar of your health and performance. You can not reach your peak potential if your food game is a lost game.
That is why I encourage all athletes (young and old, emerging and set) to be aware of and look for the signs and symptoms of poor nutrition and hydration. Building awareness around this will enable you to be able to address poor nutrition promptly and metaphorically “nip it in the bud”. Think of it as quality control and risk mitigation so that the machine that is you, is working to it’s full potential. Today I will reveal to you the 7 key signs of poor nutrition and poor diet strategy. Use this list to audit your current situation as well as to inform ongoing future nutrition optimisation. |
AuthorHi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition. Archives
April 2024
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