This month’s mental health check was going to be one of two things and we’re going with the latter idea because it’s concerning so we’re  going to talk about it: please stop overcomplicating your nutrition. 

YOU HAVE TO EAT
This topic came to us because Sausha knows someone really well who has some weightloss goals. But, they’re wanting to eat a single unwich from Jimmy Johns a day and “fast” to accomplish this.

1. Your brain and your body need fuel. At the end of the day, that’s what food is. It’s fuel. We’ve talked about this a shit ton on this podcast, and if you want the nerdy versions, make sure you go back and listen to episodes: Water and Micronutrients, Sugar Isn’t the Enemy, Amino Acids, Eat Your Vegetables and so on and so forth.
   • The notion that eating as little as possible to quickly see results isn’t it. It hasn’t ever been it, and it won’t ever be IT. Sure, you’ll see results, and probably rapidly. If you aren’t aware, the reason you see results is because you’re in a caloric deficit. 
2. If you need a refresher on what caloric deficit is, it’s consuming less calories than your body will utilize. If you need a calculator to have a general idea of what your caloric needs are in a day, you can send us a message at meatheadtestkitchen.com and we can point you in the direction of a GENERAL calculator, otherwise, speak to a dietician. 
   • To be honest, whatever thing that you decide will work for you to achieve a caloric deficit is fine, as long as it’s something that you can stick with. If that means following macros, cool, if that means fasting, cool. If that means keeping a journal, COOL. Finding what kind of meal planning or guides to follow is kind of like finding a workout soulmate. You have to figure out what works for you, but it also requires PATIENCE and SUSTAINABILITY.
3. Nothing on this journey that happens quickly is very likely something that you can stick with over time. No pill, no snake oil bullshit. It takes actual work and dedication to yourself to do this, so don’t forget that.

REMEMBER TO EAT THE THINGS YOU ENJOY WITHIN REASON

Figuring out a, for lack of better terminology, diet, that works for you more often than not needs to include foods you enjoy eating, within reason. Most people love pizza, you can eat fucking pizza. Just realize that it’s less nutritionally dense than other options, but yo ucan MAKE it more nutritionally desirable by making it yourself! 

1. I don’t know that we’ve ever said on this podcast that a food is off limits. Encouraging you to make choices that make you happy? Yes. Pushing you to think of ways to hack your food so you don’t have to over think things? Yes. We spent an entire episode or two on how to hack your food to up the protein, or up the nutritional value.
   1. There aren’t really limits here on how you can accomplish this. Like yogurt and want a little more protein bang for your buck? Add some protein powder and fruit. Love dip and chips? Sweet, make your own dip with some greek yogurt and powdered flavoring and use some bell peppers for some cronch and fiber. 
2. If you want a list of hacks, we have some of our favorites listed on the website at meathead test kitchen dot com.

UNDER-EATING DOESN’T WORK FOR THE LONG HAUL

The major point of this episode is doing things that are sustainable. Sustainability varies from person to person. We can tell you though, that starving yourself doesn’t work for the long haul. Speaking from personal experience while also providing scientific receipts, here’s why:

1. If the body perceives it’s being starved and doesn’t have food to turn into energy, it continues to hoard fat, rather than burn it, in case food isn’t coming. Your body may eventually break down muscle for energy, because smaller muscles will require less energy.
   • I pulled this list from an article attached in the show notes and Karah Stanley, registered dietitian with St. Elizabeth Physicians Weight Management Center says when you do this, “You’re actually hurting your ability to lose weight.”
2. Skipping meals also causes a substantial drop in blood sugar, which can leave you feeling tired, run down and irritable.
   • Instead, don’t skip meals; plan them and exercise portion control to keep your body and metabolism running properly throughout the day. 
     1. This is why we harp on getting a scale when you start. Portion control is KEY. 
   • If you’ve become accustomed to skipping breakfast, try a banana (110 calories) or a cup of yogurt (175 calories).
   • “You hear people say once they started eating breakfast they were hungry all the time,” Stanley said. “But it’s good to eat more meals. Just make them smaller and healthier. Watch portion sizes and do meal-planning in advance.”
3. If you want a little more in the morning to get you going, consider this (what up Bill Nye!): It’s far better to eat both a small breakfast and lunch than to skip your first meal (which slows your metabolism) and overcompensating at lunch (eating more than you need, or choosing something higher in fat and calories, because you’re so hungry).
4. You may want to eat as many as five smaller meals in a day, but planned meals, not from the drive-through. Choose plant-based foods and foods high in protein, and drink plenty of water.
   • “It’s like keeping a fire going,” Stanley said. “You want to keep adding fuel throughout the day.”
5. That’s another problem with starvation as part of a diet: the aftermath. Because going without food isn’t sustainable, those who practice such diets tend to regain any lost weight, and then some. Weight management should be viewed as more of a lifestyle change.
   • Starvation “is something you can’t do long term,” Stanley said. “You tend to see with people who do that that once they start eating, they go crazy. They overeat. It’s just not healthy.”

EAT, DAMMIT. You need it. If you need help with what’s going on your fork or you’re lacking inspiration in the gym, you know where to find us.