My Nutrition Formula for Weight Loss

Yes

This sheet pan was very hot

And heavy too

Chicken drums and thighs

Yummy

Hello

Welcome to School of Weight Loss.

My name is Zlatan

I am Nutrition coach and Fitness trainer.

Also I am midlifer

And person with disabilities.

Today I will talk about nutrition formula that I use for me, and for my clients.

It is awesome for losing weight, but also awesome for healthy lifestyle in general.

First thing is eating mostly whole and minimally processed foods.

In general good ratio is 80% of whole and minimally processed food, and 20% of more processed foods.

Reason is simple.

Whole and minimally processed food are nutrient dense. It means that those kind of food have a lot of nutrients and much less calories

Or like it says here

Unprocessed foods include the natural edible food parts of plants and animals. Minimally processed foods have been slightly altered so they can be more easily stored, prepared, and eaten; this processing level does not substantially change the nutritional content of the food.

Processed Foods and Health

And there is nice example

Chicken breasts have about 30g protein and about 160 calories in 100g

And most of the chicken sausages have much less protein, about 12-13 g, and 260 or more calories in 100 g..

So to eat same amount of protein, like in 100 g of chicken breasts, you need about 250 g of chicken sausages and that is 650 calories or even more.

But it is not just about nutrients.

Whole and minimally processed food are much better for our satiety

But,

We need to, sometimes, eat processed foods too.

Reasons are numerous

1. We like some processed food
2. We are guests and someone made cake or hot dogs.
3. We don’t have choice but…

And for all of that, but especially if we like to eat some processed foods (cakes, pancakes, sweets) we should allow ourselves to eat that occasionally.

Other way can get us in cycle of overeating and dieting all the time.

So eat your chicken breasts, rice and veggies

Eat your stake, potato, and veggies

But in some amount enjoy your favorite treat.

We are not preparing for bodybuilding show.

We want to lose weight

We want to lose fat

And for that

80% percent of whole and minimally processed food

And

20% of food that is higlhly or ultra processed

Is very good.

That is all for today

I hope that you like it

And for next Thursday

Topic is another client story

Untill next Thursday

Have a great week