3 Simple Nutrition Changes You Can Make Tomorrow

When we decide alter our nutrition, we often want to go from a 'terrible diet' of fast food and takeaway, straight into the ‘perfect diet’ of meal prepped lean meats and vegetables for every meal. Of course I'm using the terms 'terrible' and 'perfect' being used very loosely, but you get my drift.

Making changes for the better is excellent, provided they are sustainable in their rate of change and long term application. More often than not, these changes are too much, too soon, and people fall back into their old habits and then give up. This can quickly become a cycle, and the ideal of eating better seems harder and unattainable.

I’m a proponent of a progressive and prefer to change one aspect of nutrition at a time, but once it has been altered, it does not return. Over a short period of time, we can add new skills and strategies to the game plan, until the client notices a huge lifestyle change from seemingly little effort.

If you are contemplating body recomposition and thinking of getting started soon, here are the three easy nutrition fixes that you can throw into your routine over the next two weeks. Pick one to begin with, and then incorporate the next couple as you go along!

 

One: eat protein at breakfast

The morning is a make or break (fast) component of your daily nutrition intake, particularly when it comes to protein intake. Protein is beneficial for both fat loss and muscle gain goals, making it very relevant to body recomposition.

Many people I have consulted with are initially lacking protein early to start the day. Toast, crumpets and many muesli’s contain very little protein as does the tea, coffee or orange juice that is accompanying them into your stomach.

Greek yoghurt, eggs and smoked salmon are great examples of protein-rich foods that can be consumed easily in the morning. There is no need to go overboard and start slamming three protein shakes before 8am. 15-20g of morning protein is an excellent place to start!

Protein breakfasts often take a little longer to prepare, but you will be repaid by feeling fuller for longer and more energetic throughout the day

 

Two: match carbohydrate intake to energy needs

I don’t buy into the high-carb v low-carb debate, and I’m not about to start now. Carbohydrate intake should be matched to energy needs. The more you are exercising, the higher your daily carbohydrate requirements will be.

The next step is to consider carbohydrate timing. I schedule carbohydrate intake around exercise, as this allows fuel for performance and recovery. Office workers who exercise in the morning and then are fairly sedentary through the day often respond well to more carbohydrates in the morning and evening, and less through the middle of the day. 

 

Three: expand slowly

Avoid the temptation to become a Masterchef when you first start a program. If three weeks ago, you wouldn’t have cooked toast, then I’m not expecting you to cook 15 different meals this week.

Build a base of a few different options for each meal and stick to this early on. Not only will you improve at making these meals, you will decrease the stress and lost time from trying to implement too many new recipes.

A good fitness coach wouldn't introduce new exercises to every workout, especially early on in someone's development. The same should go for nutrition, although it often doesn't. I have seen meal plans in the past with different breakfast options everyday - no thanks! Master the basics first and then expand from there.


The Integrated Insider

Sign up for the latest offers and exclusive content from Integrated Fitness & Nutrition.


Putting it into play

Talk - and reading - is cheap. You can do this, anyone can. Like any body recomposition or self-development program it comes down to the three pillars of self-investment. You need to invest the time into develop the right strategy and then the effort to put it into place. If you want to hire an expert to develop your program or keep you accountable, this will be the financial investment. 

Start slow and build from there. If you can implement one beneficial nutrition change a week for the next 12 weeks, you will be in great shape for summer!