The Body: Flexible Dieting

BALANCED NUTRITION

Jesus said to His disciples, “If you enter a town and they welcome you, eat whatever is set before you. It has been sanctified by God.” – Luke 10:8

Life is so colorful, yet most of us look at others through fearful eyes, and we become futile in our minds. We create our own rules, our own beliefs, and our own judgments. These beliefs can either bless us or curse us. Eating from the tree of the knowledge of good and evil caused Adam and Eve to fall from grace in the garden.

As it is written, “God knows that in the day you eat of it, your eyes will be opened and you will be like God, knowing good and evil.” – Gen. 3:5

This was the original lie. It made us believe we are more than the dust; we are equal to God. Lucifer was cast out of heaven for his pride.

Pride is a character trait of the animal nature that is found inside the lower consciousness. Pride makes it hard for us to acknowledge that we might be wrong, and this keeps us from submitting to the Holy Spirit of Jesus Christ.

Being humble is to accept the fact that you do not know everything. This can help you change your mindset from a fear based way of thinking, to a growth and experimental way of thinking.

The key to a balanced healthy lifestyle is to become flexible in all aspects of life as you learn what works best for you and your family.

What I learned from my journey through the fitness industry is that any fatloss program works, as long as you believe in what you are doing and you can consistently stick with it.

Flexible dieting is a diet strategy I tried after watching the best of the best transform their physiques while eating treats almost every day. It looked like the best thing anyone with a sweet tooth could do as there was freedom to choose.

– It’s not what you do, but how you do it.

FREEDOM OF CHOICE

Flexible dieting, or IIFYM, is a term that originated on a online bodybuilding forum when young athletes kept asking the same question, “Can I eat this or that on a diet?”. Nutrition experts would simply respond by saying, “Yes, if it fits your macros (IIFYM)”.

The human body runs on the law of energy balance, or thermodynamics. We are either burning or storing energy as calories. But we also need other macro-nutrients like proteins, fatty acids, and carbohydrates to really thrive.

Our bodies are complex organisms that work synergistically with our environment and that is why this is a process of learning, or should I say, remembering who we are and what’s best for our wellbeing according to the Original Design.

When you understand how to control your energy balance, then you can intentionally tip the scale in your favour and manipulate the biochemistry (alchemy) of your body, and this will optimize (Biohack) your performance.

Flexible dieting will teach you that anything you eat will be turned into energy. How you use the energy is up to you. You can store it or spend it.

***Everything we eat or drink gets broken down by the body into 3 basic units known as macronutrients (Proteins, Carbs, Fats). The ratio of these macros is important as each of them has a specific role in the body.

Proteins (amino acids) are the building blocks of the body. Carbohydrates (sugars) gives us an instant jolt of energy. Fats (fatty acids) provide our organs and brain with a protective layer and acts as an excellent source of reserve energy.

Together these macronutrients keep our bodies working in perfect harmony with nature the way God designed them to.

With all the fad diets and scaremongering marketing tactics over the past few decades, we have all developed some false beliefs behind our dietary choices. Many of us are still afraid of eating carbs after 6 pm or egg yolks. Some even believe they are gluten intolerant, when they just have an unhealthy gut and no enzymes.

Did you know?

If you would choose to remove animal meats from your diet entirely for a few weeks and you then reintroduce it, you will start to experience stomach cramps and you might even throw up. It happened to me. This happens when your body stops producing the special enzymes required to break down animal protein.

ALL THINGS ARE CLEAN

The human body is smart and it will never waste resources. It was designed this way to survive. So, whether you choose a low carb, vegetarian, or carnivore way of eating, it doesn’t matter.

As it is written, “Accept him whose faith is weak, without passing judgment on his opinions. For one man has faith to eat all things, while another, who is weak, eats only vegetables. The one who eats everything must not belittle the one who does not, and the one who does not eat everything must not judge the one who does, for God accepted him.”

I’m not saying that if you choose not to eat meat you are wrong, and I am also not saying you are right. If you look at the dietary trends over the years you will notice something very interesting. There is always a “next-best-thing” diet solution.

From the research, we have found a few golden nuggets that should only be looked at in context with your lifestyle, medication, body mass index.

There are evidence-based recommendations that apply to 90% of the population and we will focus on these as a starting point. As you move through your transformation program you will find deeper revelation of how your body works.

These golden nuggets will form the foundation on which you can build a healthy space for your soul to thrive. Use all the information to design your own balanced and flexible diet program.

In the next step I will share everything you need to know about the 3 prime macronutrients and what foods you can choose to find the best ratio for your performance and transformation goals.

As it is written, “He said to them, “Hear and understand: Not what goes into the mouth defiles a man; but what comes out of the mouth, this defiles a man.” Matthew 15

MAKE IT WORK

Think creatively and design a meal plan that would satisfy your own heart and soul. And always remember, food is used to nourish a man’s soul. It was the first thing Jesus Christ asked for after He got resurrected. Funny…

The truth is any program works as long as you do.

– Coach Jan

IIFYM or If it fits your macros is a data analytics tool used to create a boundary so you can stay within your energy deficit, or surplus, to reach your goals. Data is an important precision tool.

To make this bodybuilding prep and nutrition coaching method work you will need 3 things.

Number 1 will be the willingness to learn. Number 2 will be an digital kitchen scale. Number 3 will be a calorie counting app.

To calculate your ideal macros (calories incl.) you can use an online calculator, but from my personal experience, keeping things simple and starting out without making any drastic changes is in most cases the wisest thing you can do.

Changing your energy balance too much can create chaos within, and this then triggers emotions like hunger and depression.

The goal when losing weight is to be satisfied while you build strength and gain confidence in your ability to get fitter over time. Most people who start a new weight-loss journey will give up before the 6-week mark because they lose faith in their ability. But once you see significant progress your faith grows and you do more.

The reason I say don’t change a thing is for the purpose of seeing what you average intake is. Use the kitchen scale or guestimate your intake and then track it using the calorie counting app.

Once you know your “maintenance” calories, you can start to make small tweaks to reach your goals with wise data-based decisions.

It’s important to know that if you struggle with self-control and you eat too fast, and if you don’t have the discipline to exercise regularly, then this might not be a good fit for you. Not until your animal nature has been crucified.

>>>Download this EBOOK to help with that.

The IIFYM Calculation:

I’m still going to teach you everything I know, but please start with the basics.

Let’s presume your goal is the same as mine, and you want to lose about 10lb while you add a bit more muscle in all the right places. You will have to be in a caloric deficit for this to happen, which means your body will tap into stored fatty acids for energy. This will cause changes inside your body that might feel a bit uncomfortable.

If you can maintain the calorie deficit alongside the training program that I’ve designed to build muscle in all the right places, then you will reach your goal, but if you cannot maintain the calorie deficit and the training program, then we need to make personalized program tweaks for you.

I always start off dieting with as much food and as little cardio as possible. I do this to keep my body as inefficient as possible at using energy. This prolongs the time I can spend in a calorie deficit without feeling like I’m starving myself.

Think of this as “Nurturing your metabolism.”

To start off our math class you want to know your weight in pounds (lb) and then multiply that number with 14. The total sum of your calculation will be your daily calories (DC).

Math: 180lb x 14cal/lb = 2520 calories (DC)

Next you need to calculate your Macros (P,C,F) with the total daily calories (DC). An important thing to know is that 1 g of protein (P) contains 4 calories; 1 gram of carbohydrates (C) contains 4 calories; and 1 gram of fat contains 9 calories.

Protein (P) is the first macronutrient we want the numbers for as it’s our foundational block. Protein will protect muscle tissue during a fat loss phase and keep you satiated. According to research the ideal amount of protein is 1g/lb of bodyweight. Which means I should eat 180g of protein, or 720 calories worth, every single day.

Fat (F) is the second macronutrient we need to be concerned with as a low fat score can lead to low testosterone, reduced libido, poor skintone, and even depression. The recommendation for fat is to eat more than 20% of your daily calories from healthy fats. Personally I always start my diet off with 30% and I try to keep it there.

Carbohydrates (C) is the Rocket Fuel we will use to fill the remaining calories and this is the macro-nutrient we will adjust and manipulate the most. If you have your total daily calories and you subtract 30% (F) + the 720 calories (P), then you will be left with your carb calories (C). Divide those by 4 to get your carbs (C) in grams.

DC = 180lb x 14 = 2520 cal

P = 1g/lb = 180g (720 cal / 4)

F = 30% of (DC) = 83g (750 cal / 9)

C = (DC – P – F) = 257g (1080 cal / 4)

There you have it, my Einstein formula for a balanced life. No, really it’s just a way to create boundaries for you to optimize performance with data you can use to reach your goals.

***Flexible dieting gives you the freedom to eat anything as long as “It Fits Your Macros”. It also creates awareness around the nutritional content of your meals and this enlightens you about your choices. But you need to master it.

So, use it or lose it, only you can do it.

Continue: All the Protein >>>

Watch this video for more clarity on IIFYM.

Coach Jan

P.S. Be the Blessing.

P.S.S. Wine also contains calories, but I will cover that in another post.

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