The 21 Day Every Day Nutrition Challenge

Eating well is about understanding what your body needs and how to provide it.

Nowadays, eating well seems to be one of the biggest challenges for a big part of the population. However, eating well is actually something natural and it is mostly about understanding what your body needs and how to provide it. In this short guide, we’re going to give you that exact insight and a 3-week challenge to dial in your nutrition.

Eating With Purpose

If we set all the fitness nutrition trends aside, we can conclude the following: Food is the body’s way to sustain its weight, as well as the healthy functioning of all systems and tissues. Now, there are non-essential nutrients that the body can produce on its own, but there are also essential ones. Those the body needs for optimal functioning and health, but cannot produce on its own and thus, they must be derived from food.

Essential Nutrients

As you may already know, food provides 3 main macro-nutrients that have a caloric value:

1. Protein (4 calories per gram)
2. Fats (9 calories per gram)
3. Carbohydrates (4 calories per gram)

Protein is built up of amino acids. There are 20 amino acids in total that the body uses, 9 of which are essential (the body cannot produce them). This nutrient is important, because technically, your entire body is made up of protein and it is needed to sustain the overall healthy functioning of the organism.

Fat on the other hand provides fatty acids, some of which are essential and involved in a variety of processes. A deficit of fat may lead to hormonal imbalances, tiredness and poor nutrient absorption.

Carbohydrates are not really essential, but they are the quickest and easiest source of energy for the body to use. For the goal of optimal workout performance, carbohydrates are a crucial aspect.

How Much Do You Need?

When we’re talking macro-nutrients, we just can’t ignore the question of daily recommended amounts.

Optimal daily protein intake forms at 0.6-1g of protein per pound of body weight. If you’re someone who’s not training, 0.6g of protein per pound of body weight will be enough to sustain healthy functioning and high levels of satiety.

On the other hand, if you’re a more active trainee that has a decent amount of muscle mass, you would need 0.8-1g of protein per pound of body weight, to sustain recovery and balanced inner chemistry.

Optimal daily fat intake on the other hand, forms at 0.35-0.45g per pound of body weight. Experiment with different amounts and see what’s the amount at which you feel well-satiated but not stuffed after your meals.

Finally, carbohydrate intake falls at 3-7g per pound of body weight and usually fills up the remaining caloric intake, after protein and fats are calculated (i.e you need 2000 calories). Protein and fats provide 1200 calories and you have 800 calories remaining for carbs. 800 calories are 200g worth of carbs, because carbs have 4 calories per gram (800/4=200)

Calories In VS Calories Out

Before you jump into the 3-week challenge, you have to understand that the way you’re going to approach this,depends on your goals. You have to realize that calories in vs calories out is the most important ratio, for the goal of regulating body weight. Your body needs a certain amount of calories each day to maintain its weight and that number is referred to as the “Total daily energy expenditure (TDEE)”.

Contact Melissa or myself and will show how to calculate your TDEE.

If you consume less than your TDEE, you will lose weight (this is called ‘eating in a caloric deficit). If you consume more than your TDEE, you will gain weight (this is called ‘eating in a caloric surplus’). If you consume equal or close to your TDEE, you will maintain weight (this is called ‘eating in a caloric maintenance’).

While losing weight (consuming less than TDEE), you lose both fat mass, and lean body mass (LBM). LBM is every tissue in the body,except fat – That includes bone tissue, nerves, muscle tissue, etc. During weight loss, the goal is to MINIMIZE loss of lean body mass, which is done in a couple ways:

1. Incorporating a moderate caloric deficit (400-500 calories per day)
2. Consuming enough protein (1g per pound of bodyweight, per day)
3. Engaging in resistance training

Food Choices

Besides total calories and macro-nutrients for the day, you have to ensure that you are deriving those from quality food sources. For the most part, animal products should be at the core of your nutrition plan, as they have the full set of essential amino and fatty acids. If however you are plant-based, you should rely on combining different grains, legumes and beans, as most plant products lack certain essential nutrients and need to be combined in order to compensate for those lacks.

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Take Home Message

Nutrition is functional, yet beautiful because it is a form of art and enjoyment. The goal is not to start and finish a diet, but to develop sustainable eating habits that will provide the body what it needs.

Three weeks is the approximate time it takes for someone to develop a new habit, so just know that this is a simple health intervention you can start doing RIGHT now for your greater good. Eat satisfying, nutrient-dense foods in the right amounts, stay active and your body will come to a rock-solid composition.

Are you up for the challenge?