With Primebody, fat loss is achieved my manipulating the various macronutrients; Protein, carbohydrates and fat. Throughout the week this will help to reduce cravings, stabilise appetite and progressively reducing overall caloric intake without stressing the body. This is all done whilst maintaining a nutritionally dense and optimal diet of REAL food.
CALORIC DEFICIT = WEIGHT LOSS
Fat loss can only be achieved by ingesting less calories than the body requires over a given period of time. However this doesn't mean we always need to count calories to in order achieve a calorie-deficit and force our bodies to burn stored fat. There is a reason men and women (as recently as our grand parents generations and forever earlier) were almost never obese, seldom over weight and all had abs. They moved more, and they ate real food.
We have evolved to respond hormonally to all the different enzymes and nutrients in real food. This is what keeps our health and physiques in balance, and is why we're designed the way we are. Our bodies, when healthy, do not want to carry extra weight around or stay sitting for the entire day. The existence of processed hyper-palatable food, trips this circuit. This is a primary pillar of fat-loss: ditching processed food. These foods aren't produced with fat-loss in mind (even most products with the term 'fat-loss' in their title). They're produced with the goal of deceiving you into buying more.
We aren't fans of spending hours in the kitchen, so all the recipe ideas, found on the PR!MEBODY Facebook Members page, are uncomplicated and take very little time to prepare. There is also plenty of advice on 'batch cooking' as a way to cut down on daily meal preparation, so you're never short of a healthy refrigerated option on-the-go. All recipes utilise whole, single ingredient foods that are listed in the 'Sample Week Meal Plan’ on the Facebook page .
Whilst maintaining a healthy diet, we create either a manageable calorie deficit (for fat loss) or calorie surplus (muscle gain) using either a calorie baseline* to track (recommended) and/or portion sizes that are unique to the individual for when calorie tracking isn’t possible or isn’t preferred.
*A Calorie baseline and target is worked out for new clients when they sign up for a plan. This includes macro goals too. Progression of these calorie targets is coached as the programme evolves.
THE BASCIS: If we are not taking in enough energy (calories) that we require throughout the day, our bodies will resort to burning stored body-fat instead. If we supply adequate protein intake along with a calorie surplus and exercise, we will build lean muscle.
Yes, It is also possible to build muscle while losing fat in a calorie deficit providing the deficit is subtle and the protein intake is adequate. Beginners have the ability to build more muscle than the gym experienced when in a calorie deficit.
Most diets out there on the internet promise rapid weight-loss, usually by completely omitting an entire macro nutrient (carbohydrates, protein or fat). Although a person may lose weight fast initially, they tend to rebound after the diet ends and regain all the weight lost. This is because the diet has been too stressful on the body and our hormones respond accordingly. Our bodies need and crave balance internally as well as externally. We are at the mercy of our hormones as they tell all the various cells in our bodies what to do and heavily influence our psychology.*
A higher surge of insulin causes too much blood sugar/ energy to be cleared and this in turn switches our hunger hormones back on. This is why people that eat cereals or toast (processed forms of carbohydrates) in the morning find themselves ravenous by 10am.
PR1MEBODY breakfast plans center around healthy fat and high protein based breakfasts –with little or no carbs– which keeps hunger at bay for many more hours. As an advanced strategy, Intermittent Fasting is an option if preferred. This is where breakfast (or dinner) is omitted completely, and 2 larger meals are all that is consumed throughout the day.
The benefit of avoiding carbs until later in the day, is that we become more insulin-sensitive. This means the body won't need to release as much insulin to clear blood sugar (the derivative of carbohydrates). We are further sensitised to insulin over time by eating only real / natural carbohydrates and avoiding processed forms. This is one of the ways PR1MEBODY optimises health in the long term.
*Food companies cottoned on to this mechanism decades ago which is why you'll find most processed foods centred around carbohydrates (along with processed fats to increase shelf-life). They aren't satiating so we always want to eat more, and the insulin response is unnaturally high so our bodies clear out too much blood sugar which further compounds the hunger we feel later on. The (processed) food industry has ALWAYS been about profit, not health. Remember this.
Although fats contain the highest concentration of energy/ calories, they get a bad wrap. They are extremely satiating (you feel full after eating them) and they are also crucial, in small amounts, to neural, gut, brain and hormonal health. Our plans clearly explain how much fat (and which kinds) you can include in your meals so don't fear them. However they are calorific so it is possible to over do them.
1g of fat = 9calories
From the Greek 'Proteos' meaning 'of most importance' and for good reason. From head to toe proteins are the building blocks that make us. Your body is in a constant state of renovation, so replacing protein and providing new building blocks for your new body is essential. Protein is portioned at every meal in PR1MEBODY. Its also very satiating which keeps the hunger hormones at bay.
1g of protein = 4 calories
These are the food types that have the most influence over our appetite. Ingestion of carbs and the energy (sugars) they contain trigger the release of the hormone insulin, which shuttles the energy from the blood into our muscle cells. If the muscle cells haven't been depleted of energy prior to this, insulin shuttles the excess energy to the liver where it is converted into fat to be stored in fat tissue. Carbs do help unlock our muscle cells to usher amino acids from protein in so they aren’t the devil. They are just very ‘more-ish’ by design and easy to over-do.
1g of carbohydrate = 4 calories
Strategy for The PR1MEBODY PROGRAMMES:
The ‘Nutrition Fix’ plan that accompanies the training plans recommends using the mechanism described above: a technique called 'Carb Backloading'. This is where carbs are only consumed at the end of the day (and/or after a workout), and thus, their energy is shuttled to muscle cells that have been emptied of their energy over the course of the day due to normal function and/or from bouts of exercise. This process replenishes cell energy and aids repair and rebuilding along with protein.
On non-training days we tend to have a smaller requirement for carbohydrates as muscle cells will not have been as emptied.
Another strategy called 'Intermittent Fasting' is also every effective and preferred by many. Its based on a 16/8 or 14/10 ratio of 'not eating' vs 'eating' time window. The 16 or 14 hour represents the 8 or so hours we sleep plus an additional 6-8 hours that we abstain from food once awake, or 8 hours of abstinence before bed if that is preferred.
However closing the eating window after the evening meal and skipping breakfast after waking tends to be the preferred method of racking up 16 hours of food abstinence.
This dieting strategy has been shown to do some really cool things for your immune system when your body is given a break from digesting for a little longer. Autophagy is a process whereby your immune cells go around eating up and killing dead, dying, diseased and even pre-cancerous cells, and this kicks into gear when we go a little longer without food now and then.
Once acclimatised to not feeling the need to feed all day long, many people who regularly fast report periods of acute mental clarity during their fast, rather than post-meal lethargy we’re all familiar with. This is not by coincidence either, in evolutionary terms it wouldn’t make much sense that we lost our wits after skipping a meal. Conversely, it makes far more sense that a state of higher mental alertness would aid us in our next hunt or scavenge once we’ve been without food. There is also more blood being pumped through the brain rather then being continually diverted to the digestive tract 24/7.
Fasting can obviously be an effective way to lose fat and improve body composition , especially for those who prefer bigger meals to feel full, as 1-2 meals will be larger than 3 smaller meals of equal overall calories. In no way is this ever recommended for someone with an eating disorder such as bulimia or anorexia. Intermittent Fasting should always be well planned and centre around real food
Intermittent fasting is a hot topic for research at present and so far there is evidence for these additional benefits:
Protection against neurological disease
Helps increase insulin sensitivity (good) and lowers blood sugar
Reduction in heart disease risk: blood pressure and circulating cholesterol levels
Links to longevity
Reduces overall inflammation throughout the body
Fasted Training: Adapting to training while fasted happens relatively quickly. However if training right near the end of your fast (midday), and the session is demanding, you may want to have some fruit, a shake or a drink with some carbs in it in case you ‘hit the wall’ during a session.
Uses can chose to stay on whatever dieting strategy they prefer and helps them with their goals. Both strategies are effective and sustainable after the 12 week plan, even when more flexible choices of food are preferred. Best of all these strategies help improve clients relationship’s with food. The strategies also re-teach people what hunger really is: when its real and when its just habitual hormonal-triggering without an actual biological need.
If your goal is muscle gain, and you've always struggled to gain weight, i wouldn't recommend intermittent fasting as a method and i would recommend including carbs in your earlier meals of the day as well as the later ones. Overall energy and protein turnover is important.
Get in touch if you have any questions, nutritional based or otherwise!