Lets Talk Nutrition

Lets Talk Nutrition

I want to break down nutrition. 


Have you ever felt “intimidated” by nutrition? 


Listen, I get it. There are so many different ways to go about it. So many different diets. Keto, intermittent fasting, paleo, weight watchers, south beach... the list goes on and on and on. 


Everyone is going to give you different information of what you need to be eating and how to go about it. 


What we are trying to do here at RUF is teach you how to fuel your body properly, without completely giving up the things you love to eat. 


Now, that doesn’t mean you can eat as much as you want whenever you want to eat it... but it does mean that we want to help you attain your goals while still indulging occasionally on those cookies, or that cheesecake, or my personal favorite, candy…  Anyone else with ALL THE SUGAR? 


Side note: sugar is extremely addictive and SO HARD to cut out of your diet. That could be a blog post all on its own. Keep your eye out for that one. 


Back to what we were talking about... 


The goal is to give you the tools to help you figure out how your body best responds to food. In order to do that we start by having you track what you currently are eating for one week. We want to see where the “starting point” is for you, per se. 


From there we will give you a set of macros. Macros are broken down into 3 main components. Protein, carbohydrates, and fats.


More often than not the biggest issue we find is that people aren’t getting enough protein. That’s the first battle to tackle. 


Protein is a vital part of being able to build muscle, which in turn, burns fat. Who doesn’t want that right?! So.. we usually start you off with an increased protein intake.


Next, we set your carbohydrate and your fat goals based on what we are seeing as your averages. Some people like more of a high-carb diet. Some people prefer more of a higher fat diet. This just is based on how your body processes the foods you’re eating. Do you have more energy and its sustainable for a longer period of time when you eat a more carb-focused meal? Or is it the opposite, that your energy levels stay consistent for longer after a higher-fat meal? That’s what we need to find out and work off of. 


Our goal is to help you set nutrition goals that are ATTAINABLE for you. What we don’t want, is to stress you out or make it feel like it’s impossible to reach the goals we’ve set for you.


As your coach, our goal is to figure out the perfect combination of macros to help you reach your current goals. Whether that be losing weight, fitness or simply body recomposition.


The biggest misconception is that nutrition is a one-size-fits-all kind of deal, a cookie cutter approach. Science tells us that we need to be in a calorie deficit to lose weight. However, that deficit is often taken to extremes and it can actually damage your metabolism if you are not consuming enough to nourish your body. A damaged metabolism is going to be detrimental to your goals. That’s just facts.


We’re here to help you figure out what that magic combination is. This combination will depend on where you currently stand, what your goals are, what relationship you have with food, etc. With that being said… your nutrition goals should be constantly changing. The goals and habits of someone who is strictly working on building muscle mass are going to be completely different than someone who is trying to lose 50+ pounds.


Im going to leave you with one last little tidbit here. The changes you are trying to make in yourself will not happen overnight. Your body goals, your mental goals, hell, even your spiritual goals… they all take time. Take a second to reflect on that. THEY. ALL. TAKE. TIME. They take a consistent and disciplined mind to get there.  You will have to do things that are hard for you. That’s just life. But once you get over the hump of it being hard.. that’s when you’ve changed your life.

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