| Heads Up - This is a long e-mail, but if you take a few minutes and actually read it - this will be a NUTRITION GAME CHANGER... The information contained here will make eating for fat loss & muscle gain so much easier to follow.
Hey Friend,
You already know that to lose weight you must eat less calories than you burn in order to create a calorie deficit...
The idea of calories in vs. calories out is as old as dirt and it's the foundation to every diet plan in the world.
If you don't create a calorie deficit - either by eating less and / or burning more - you're not going to lose weight - Period!
To help you with this, you can count your calories, and that does work when you do it properly and consistently.
But that's where the problem lies...
Because most people have very little discipline when it comes to dieting and calorie tracking.
And the biggest problem with "dieting" is when you stop eating before you're satisfied, it goes totally against your body's natural appetite sensations.
No body likes to leave the table still feeling hungry... ("Hangry")
But there is a sneaky trick that I'm going to share with you in this e-mail, that will allow you to manipulate your
appetite, and thus control your caloric intake - automatically!
By doing this you'll be able to leave the table feeling comfortably
full and satisfied after each meal. You'll keep your calories in check without being a slave to weighing, measuring, and counting every fork-full of food you put in your mouth.
You see there is so much more involved with eating than just consuming calories and macro nutrients - protein, carbs, and fats.
We eat
meals that consist of real food. And what do we enjoy the most about eating?
The taste of the food we
eat, specifically the variety of different tastes. In fact, our
appetite can be triggered or suppressed just by changing the taste of
the foods you eat, regardless of calories!
Let me give you an example that you'll be able to relate to...
There's Always Room For Dessert!
Think of the last time you had a home cooked family dinner. You snacked on the
appetizers before the meal, stuffed yourself on the main course, went back for second
helpings, and then sat back feeling like you couldn't possibly eat
another bite.
But a few minutes later you hear someone call out and say...
"Who'd Like Some Dessert?" |
| | For some crazy reason, even though just minutes earlier you just felt
too full to eat another bite of the main course foods (i.e. meat,
potatoes, veggies, etc.) Your appetite has all of a sudden been
triggered again to desire some sweet tasting dessert.
This happens all the time, we always have room for dessert,
regardless of how much food we've eaten during the main meal. You can
literally go from feeling full, to feeling hungry all over again with the
introduction of a new taste of food.
The 5 Basic Tastes... |
| | Sweetness - Sweetness is regarded as a pleasurable
sensation and is produced by the presence of sugars. This can include
natural sugars from fruit, honey, and maple syrup as well as processed
foods that are high in sugar.
Sourness - Sourness is the taste that detects
acidity. Sour fruit such as lemon, grapefruit, and limes. The taste of
wine and beer. As well as the taste of fermented foods like yogurt and
sauerkraut.
Saltiness - Saltiness is a taste produced primarily by the presence of sodium (i.e. salt).
Bitterness - Bitterness is the most sensitive of the
tastes, and many perceive it as unpleasant, sharp, or disagreeable, but
it is sometimes desirable and intentionally added to food. Examples
include; coffee, dark chocolate, olives, citrus peel, and alcohol.
Savoriness - Savory, or savoriness is an appetite
taste and is occasionally described by its Japanese name, umami or
meaty. This is the taste of meat, fish, chicken, etc. The amino acid
glutamic acid is responsible for savoriness.
There are a host of other various flavors and taste sensations as
well, such as; spiciness or hotness, coolness, fatty, starchy,
temperature, etc. These things all affect the flavor and taste of the
food you eat.
Take Home Message: Your Appetite Is Based On Taste - Not Fullness!
Your appetite, isn't based on eating a certain number of calories or a
certain food volume, but rather from the taste of the foods you eat.
When you feel "full" after eating, what's really happening is
you have satisfied your desire to eat the taste of that particular food. But if you introduce a new taste, you stimulate your appetite all over
again.
This is why you can eat until you're "stuffed" with chicken,
rice, and broccoli - but then easily find room to eat a piece of pie or
bowl of ice cream for dessert. Or sit down in front of the TV after
dinner and eat a bag of salty potato chips.
Now that you're more aware of how the taste of food can simulate or
suppress your appetite. You can make better food choices to help meet
your dietary goals for calories, protein, carbs, and fat intake.
How To Eat For Fat Loss - (i.e. Losing Weight)
If your goal is fat loss and reducing calories. Then plan your meals
with fewer food choices. Rather than having a buffet style meal where
you can pick and choose from multiple different foods and tastes, each
of which will stimulate your appetite more and more. Keep your meal menu
simple. One source of protein, one source of complex carbs, and one
source of vegetable.
Now you can vary your foods with different meals. For example, one
meal may include chicken, rice, and broccoli. Another meal may include
steak, garden salad, and sweet potato. And another meal may include some
sweet tasting foods such as a fruit smoothie with protein powder. But
separate them and don't combine too many different flavor foods into one
meal. This will satisfy your appetite more with less food, because you
can only eat so much of one type of food before you get "full" from the taste and texture of that food.
How To Eat For Bulking Up - (i.e. Gaining Weight)
If your goal is to bulk up and gain muscular body weight. Then you should take the opposite approach and include a wide
variety of different foods with your meals. This will make it easier to
increase your calorie consumption without feeling overfull and stuffed.
For example, have a couple different sources of protein (i.e. steak
and eggs), have a couple different carb sources (i.e. pasta and bread),
have a couple different veggie sources (i.e. peas and carrots). Include a
healthy dessert such as fruit and yogurt. You can even experiment with
different seasoning, sauces, and spices to further enhance the taste and
flavor of your food to make it desirable to eat more.
By having more food variety with your meals, you'll naturally want to
eat more total food because even though you may satisfy your appetite
for the taste of one particular food, you'll stimulate your appetite
again with the introduction of a taste of another food.
Conclusion...
Simply knowing how many calories, protein, carbs, and fat to eat to
meet your personal fitness goals is one thing. But finding easy and
practical ways to make them fit into your daily lifestyle without having
to rely on grit and will power is the key to long term dieting success.
If you don't enjoy the way you eat and get eating satisfaction from
your meals, then you're not going to stick with it for the long term.
Anyone can muster up some discipline and will power to "DIET" for the short term. Just think of how many people you know who lost weight... But then 6 months or a year later, they are back to square one, having
regained all the weight they lost, and usually a few pounds more.
(If you're reading this, chances are you've probably done this yourself at some point). |
| | Will power alone can only take you so far. Eventually you'll run out
of will power and you'll resort back to your default habits.
That's why
most people who go on a strict diet end up quitting and giving up once
they reach their limit of will power and self discipline. It's a vicious
cycle that millions of people go through again and again.
But if you understand exactly how your body works, and learn how to
reprogram your default eating habits, you can set yourself up to win by
not only losing weight... But more importantly – keeping it off for life!
These tips here about manipulating your food choices to get more
eating satisfaction from your meals is just one of many advanced
strategies that you can apply to your nutrition program.
If you would
like some help with creating the optimal exercise and nutrition plan to reach your muscle building and fat loss goals, than sign up for a Free Stratagey Session Call with me and we can brainstorm some ideas and action plans that are right for you.
I've been doing this for over 29 years, and have coached literally thousands of people during that time. So, there's a good chance that I maybe able to help you reach your fitness and fat loss goals...
Book Your Call with Lee Now at: https://www.LeeHayward.com/call
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| all the best, Lee Hayward
(Your Over 40 Muscle Building Coach)
https://www.MuscleAfter40Blueprint.com
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| P.S. I help guys over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape!
If that's you, then I might be able to help... If you're ready to
"Start Again" for the last time and finally build a lean healthy body
that you can be proud of, just visit my website - https://www.LeeHayward.com/call |
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