The Foundations of Nutrition
We all know that nutrition is a big part of making positive changes, the problem is that there is SO MUCH information online about diets and nutrition. It’s a bit like trying to sip water from a fire hose!
The most popular diets online tend to be restriction diets like keto, paleo and vegan. These are super easy for people to follow because you are told not to worry about quantity, measuring things or anything complex, you just have to pick your foods from the “OK list.” These can be really helpful diets for some individuals. However, for many the rigidity makes them difficult to follow long term.
Another popular diet is 'if it fits my macros' (IIFMM). Using macros programmed based off your goals, activity level and training days can be REALLY effective, that’s why it is the main technique used by competitive physique competitors. But again, the rigidity and time investment from constantly logging food intake makes this more often than not, a short term habit.
Both these tools are great when used with the right person at the right time, but we call these tools "Level 1 Habits". They should be used for shorter periods of time, for specific goals, only when someone has mastered "The Foundations.”
This is how we show the progression through nutrition habits, with our nutrition pyramid.
So what are The Foundations and why do we use them?
The Foundations are just as they suggest, they are the basics. Mastering these basics means your nutrition will never stray too far from healthy. But without these basics in place, the pendulum effect from implementing Level 1 Habits can be a lot more extreme.
The Foundations:
Sleep like a boss
Sleep 7-9 hours every night
Keep your wake and sleep time as consistent as possible to maintain good circadian rhythm
Sleep in a cool (degrees) and dark room
Stay Hydrated
Drink your bodyweight (in KG) x 0.033L of water each day
Its not just what you eat its how you eat
Eat mindfully!
Sit down and be present during meals,
Chew your food 25+ times per bite
Tune into how full you feel (you don’t always have to clear your plate)
Eat real food!
Eat a diet made up of mostly whole foods (no processed stuff).
Ideally prepare and cook it yourself.
Balance your plate
Have sources of quality protein, fats and vegetables with every meal.
Time your nutrients
Time your meals so that you have consistent energy and great mental acuity throughout the day.
Keep a healthy mindset with food
Have healthy emotions around food (this may be the most important thing before moving to Level 1)
Most people working on mastering these habits will give them all the results they want. More importantly, they will maintain those results far easier than if they had used Level 1 Habits.
I know it seems to simple, but it’s not! In fact it’s really tough!
It is worth the effort though, as getting The Foundations nailed set you up with the right nutrients, hormones, metabolism, time management and energy to work hard in the gym, reduce aches and pain and maintain a healthy body composition.
Check out our Foundations Checklist HERE
Master the basics first! Then if you want to get that extra mile, ask an OPEX Bristol coach about what level 1 strategy is best for you.
We will be creating more tools over the next few months to help make mastering the basics, simpler and easier than ever before, so keep a look out.