Frequently Asked Nutrition Questions
These are hot topics that I dive into with the people who participate in my quarterly Transformation Challenge.
For the record, I am not a registered dietician. My scope of practice does not include nutrition plans but as a personal trainer, I am asked every nutrition question under the sun. I answer these questions based on the success that I have had with my clients and myself so let's dive into what I get asked the most frequently.
Are carbs bad for me? Carbohydrates are the subject that people are the most confused about. Carbs are what our body uses as its fuel source. The more energy you burn, the more carbs you generally need. If you're primarily getting your carbs from refined sugars, that don’t provide any other helpful vitamins or minerals (think soda, alcohol, or packaged sweets) that isn’t going to benefit you as much as if you had gotten your carbs from whole grains, fruits, vegetables, and other-minimally processed foods.
Should I try intermittent fasting? Intermittent fasting is often promoted as a fast, relatively simple way to lose weight, which can be music to your ears. But, any professional dietitian (not me) will be blunt and say "Please don’t do it." It’s not that fasting doesn’t result in weight loss. It’s that the type of weight loss from fasting is rarely – if ever – sustainable. The human body doesn't respond well when it feels like it is being starved and intermittent fasting does not allow you to give your body the proper energy when it needs it. This messes up your system and causes it to be more protective in the long term. Any type of eating system that encourages you to ignore your body cues is a bad idea.
Why can’t I seem to resist sugar cravings in the evening? What most likely happened is that you didn’t eat enough calories earlier in the day. As a result, you created an energy deficit larger than what your body was comfortable with, and it went into what I refer to as “override mode.” People often skip breakfast, and then don’t eat enough for lunch because they are “trying to be good.” Then, dinner rolls around and they want to eat everything plus the kitchen sink…to be followed up with a sugar binge right before bed. They end up super-full late at night and then can’t sleep well. Then, they wake up the next day and do it all over again. They feel tired and deprived all day, then miserably full at night. Fortunately, there’s an extremely easy fix for this. Eat a proper breakfast, and don’t skip meals/snacks during the day!
Is eating breakfast really that important? Even if I don’t feel hungry in the morning? 100% yes. Breakfast truly is the most important meal of the day. If you skip that meal, you are expecting your body to function with no fuel in your system. Many people don’t feel hungry after waking up, either because they overate the night before, or because they have gone so many years skipping breakfast that their body stopped giving them a hunger signal in the morning. But if you want to manage your weight or simply feel better, eating a healthy breakfast is one of the best – and easiest – places to start! If eating a morning meal is difficult for you, I recommend starting with liquid calories, like a smoothie, instant breakfast drink, or yogurt. If necessary, start with something small and light. Then, eat more in an hour.
Is going vegan healthier? Not necessarily. I do not recommend veganism for health reasons; however, I do understand the ethical issues some people have with consuming animal products. Everyone sees life differently, and as a fitness professional, it’s not my business to question people’s ethics or values. That said, if you are trying to lose weight or achieve a healthier lifestyle, veganism is not the best option. Why? Because you’ll be denying yourself some critically important nutrients that can only be found in animal products. As always, when it comes to nutrition, balance is almost always better than extreme.
Should I avoid eating anything for at least 2 hours before going to bed? Generally speaking, I’m not really a fan of strict, arbitrary rules regarding nutrition. If you can leave at least two hours between eating and bedtime, you will likely sleep better. But that’s not always realistic. Going to bed on an empty stomach isn’t going to help you sleep well either. If you do get into a position where you find yourself hungry later at night, and know you need to hit the sack soon, I usually recommend avoiding high-carb foods. Instead, focus primarily on foods with protein or fat. Avoiding a lot of carbs before bed will generally allow you to sleep better without having weird dreams.
Is it better if I eat every 2-3 hours? This ties into my response to the last question. No hard rules here, however eating balanced meals more frequently is generally better for your system. If you eat a properly balanced meal, it should be able to last you at least 3-4 hours without overwhelming your system. It’s best to not eat large amounts at a time because that can overwhelm your digestive system. The important thing is to eat when you feel hungry and not ignore hunger signals.
What is trans-fat? Trans fats are manmade fats. Scientists take an unsaturated fat, then chemically cram extra hydrogens onto it, and voila! They have fat that is more shelf-stable, which means all those high-fat goodies can sit on a shelf for longer without spoiling. Manufacturers love this because it means they have longer to sell their products. The problem is, that our bodies don’t have the pathways to break down and process this artificial fat. That means it just gets dumped into the arteries because our bodies have no idea how to process it. These types of fats are usually found in packaged, higher-fat items. You can usually find it on any ingredients list by looking for hydrogenated, or partially hydrogenated oils.
What Are Some Healthy Snack Options? Go for fruit, like grapes, oranges, apples or berries. You can try red pepper strips, carrots with hummus, or celery with natural nut butter. A little jerky and a snack-size amount of cheese is a high-protein option. I also love Greek yogurt with high protein and low added sugar. Another option is a handful of trail mix without M&M's, pitted dates, and a protein bar with at least 20g of protein.
How Much Protein Should I Eat? The general rule of thumb is 1g of protein per pound of body weight per day. Athletes and those who exercise regularly will need more. Protein is found throughout the body, and is critical for cell and organ function, as well as repairing and rebuilding muscle tissue after exercise. Adequate amounts of protein are important for fat loss and muscle growth. If you have no idea how much protein you're consuming I encourage tracking macros just for a few days to learn what is in your food. You don't have to do this for the rest of your life but knowledge is power.
As always, thank you for reading and being part of the PR Performance community! Please reach out if you have questions about this article or anything else regarding your fitness journey!
Paul