Nutrition is simple, humans complicate it. If I could impart all of my nutrition wisdom in 3 easy steps it would be:
Drink plenty of water. Water with every meal and every snack.
Eat plenty of protein. Protein with every meal and every snack.
Eat plenty of fiber. Fiber with every meal and every snack.
It is, truly, that simple. But, why?
Water is essential for life. We all know that. But, did you know that our bodies, when properly hydrated, are made up of 55-60% water? Water helps to aid our digestion, it keeps our joints lubricated, it helps to regulate our body temperature, and even helps our brain to make hormones and neurotransmitters. Drinking 2 cups of water can increase your energy expenditure (calories burned) over the next hour by nearly 30%.
Protein is an essential nutrient. Protein is made up of amino acids, the building blocks of every cell in your body. Protein helps to build muscle, hormones and neurotransmitters. It is the most satiating of all the macronutrients. Studies show that protein satisfies hunger cues and reduces cravings more efficiently and for longer periods compared to carbohydrates and fats.
Fiber is the indigestible parts of plant foods (vegetables, fruits, and grains). Fiber increases satiety, promotes gut health, facilitates digestion and is a key part in lowering cholesterol. A fiber rich diet helps to increase the bodies natural insulin production and reduce insulin resistance.
What about calories? What about the other macros? What about nutrient timing? In my experience, prioritizing water, protein and fiber as the foundation of how you fuel your body allows everything else to fall into place, naturally.
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