Levels of Progression – Nutrition

In general

• We eat way too much, too often, and the wrong quality of food and drinks.
• We follow the S.A.D = Standard American Diet. Which summed up means eat as much as you want, whenever you want, of whatever you want.

By controlling the timing of when you eat and drink, the quality of what you eat and drink, and the quantity of what you wat and drink, you take control of your nutrition!

1. When do you eat?

• If you are overweight, your body has accumulated and stored away more energy than you require.
• This store is also known as fat, and it is the most efficient way to store energy.
• It is 4x lighter than muscle, and the body is designed to convert food and drink into stored energy for later use.
• Energy is 1st stored in the liver, 2nd in muscle, and 3rd as fat.
• The energy stored in your liver and muscles are easily and readily available energy sources; this is not the case with fat.

What should I do to burn away fat?

• Deplete stores in your liver and muscles first.
• Make sure no insulin is present (fasted workout).
• Exercise or take part in any form of physical activity where your heart rate is moderately elevated for a prolonged period of time (3hr+).
• It is really difficult to burn/ train away fat. Therefore, you need to sort out your excess weight (fat) by gaining control of what goes into your mouth.

So we have established you have energy reserves (fat) that you don’t need, and you are compromising your health in the process.

Fasting = voluntary abstinence

• You are enforcing the will of your spirit on your flesh. Does not negatively impact muscle mass.
• Works with any diet you might be on.
• Free, convenient, and simple.
• Gain control of insulin production.
• The fat stored in your liver and muscles are easily and readily available energy sources; this is not the case with fat.

There are many ways to fast:

• 16/8 intermittent fasting is the easiest way to start. Here you consume all your calories within the 8-hour window and fast for 16 hours.
• OMAD – One Meal A Day.
• Prolonged – 24 hours or more.

2. What are you eating and drinking?

Is it Nutrient-Dense (Whole Foods)

• Protein
• Good Fats(Mono & Polyunsaturated Fat)
• Vegetables
• Fruits

Is it Energy-Dense (Processed Foods)

• Sugars
• Bad Fats (Saturated and Trans Fat)
• Combined Sugars and fats
• Complex Carbs

We have established you have surplus energy stores, therefore cut down/ out energy-dense foods, and eat more proteins (helps with adding muscle mass), vegetables, fruits and whole foods.

Tips

• Cut out sugar – especially drinking sugary sodas and the “healthy” fruit juices where the sugar concentration is way too high.
• Cut refined carbs – especially white flour, sugary pastries fried in vegetable oils i.e Donuts.
• Eat more protein – helps maintain muscle mass and satiation.
• Cut out snacking – control insulin production.
• Drink more water – support normal kidney function and flushes out toxins

3. How much are you eating and drinking?

Now that you are eating less frequently and you have improved the quality of what you eat and drink, reduce your portion size, you really don’t need seconds or thirds.

You need to be in control of at least one of the three levers, preferably two and occasionally all three. Take control, who is the boss, your flesh or your spirit?

Fuel for purpose!

• Understand you are in control – if you are planning on spending a lazy day in bed, how much energy does your body need?
• If your energy stores in your liver and muscles are full, where will any additional energy be stored?
• If you plan on a hard workout, beyond the capacity stored in your liver and muscles and you don’t want to run out of energy (bonk), then you need to consume easily absorbable energy-dense fuel.

Remember

• Move the average (small consistent changes) in the right direction.
• Don’t beat yourself up if you mess up.
• Focus on your “why,” and get back at it.
• Be consistent.
• Experiment, you are unique, what works for you counts.

Scripture References

Genesis 3:9
Romans 14:2-3; 12:1; 6:17
1 Corinthians 9:27; 6:19-20; 10:31 Proverbs 23:2; 28:7; 18:9 Ephesians 4:16
Galatians 6:8

You need a healthy, strong body to maximize and lead a victorious life, focused on glorifying God, and serving others. Start now, today!