A daily dose of salmon sashimi would make the world a better place. (and healthier)
eat like this to stay healthy and look good naked
Remember the old movie classic American Beauty? Perhaps not the best movie in history, although it was very well received by the critics, Kevin Spacey's phrase 'I just wanna look good naked', on what his training goals are, is one of the most memorable movie quotes. A timeless masterpiece. This article isn't gonna focus on training, though, but what and how to eat to stay healthy. And look good naked.
Most people probably wish to shed some unwanted fat so let's focus on how to eat for fat loss. Fat loss often goes hand in hand with health, at least to a certain extent. Reaching extremely low levels of body fat probably isn't that healthy in the long run for most people, and, more importantly, staying there is a pain in the ass. If you are planning to compete, do a photo shoot or go on a holiday, then it might be worth getting extremely lean, because it's a short term, time limited goal. I feel however most people would look and feel better maintaining a decent shape, although not ripped, year around. For men we're talking 9-12% body fat, and for women around 18-20%, although it can vary a bit depending on genetics, body fat distribution and so forth. But let's say we decide the optimal body fat levels are somewhere along those numbers. How do we get there?
Depending on your current shape it will take more or less time to get lean, but generally speaking, losing 1-3 kg of fat/month is a good pace. If you have more fat to lose, the process will go faster initially to gradually slow down as you reach lower body fat levels. What is required to achieve a significant amount of fat loss?
The fundamental key is to stay in an energy deficit over time. That's the only way to go.
How big of a deficit are we talking about?
Well, that kinda depends on various factors (your body fat percentage, calorie needs, time frame etc.), but let's simplify a bit and say a deficit of 15-20%, or maybe 400-600 calories a day, could be about right for most people. If you eat 2500 calories a day to maintain your weight, let's subtract 20% / 500 calories, which means you should eat 2000 calories to lose fat. Then you'll lose around 2 kilos per month.
How do I know my daily calorie needs?
Take your weight in pounds and multiply by 15. That gives a ballpark figure. It may vary depending on your activity levels, but it's at least a start.
So, if your weight is 150 pounds, then take that number times 15 which gives 2250 calories. That's your estimated daily maintenance intake. Now, remove 15%, giving us 1900 calories. Start with that and adjust your intake as you go. If you don't lose any weight, then subtract another 100-200 calories. If you on the other hand feel very hungry and lose weight fast, then instead add a few hundred calories and try that for a while (2 weeks or so).
Do I really have to count calories?
Well, yes. At least initially, and then you'll develop a sense for how much food you should eat to meet your calorie goal.
What should I eat?
There's actually room for some flexibility as long as you stay within your 2000 calories (or whatever your number is), but to make it easier for yourself, I suggest you limit the selection of foods, at least on weekdays. That's because some foods satiate better and make you stay full and satisfied for longer, while other can induce cravings which can be tough to withstand. Focus on nutrient dense whole foods such as:
Veggies: spinach, broccoli, tomatoes, cabbage, onion, cucumber etc.
Fruits: apples, oranges etc. (I suggest you limit your fruit intake to 1-2 kinds, and a total of 3-4 pieces a day).
Berries: blueberries, raspberries, strawberries etc.
Protein/fats: fish/shellfish (salmon, mackerel, cod, tuna, shrimps, crab), lean meat, poultry, eggs.
Fats: almonds, walnuts, avocado (stick to fats from solid foods rather than oils and dressings)
Carbs: potatoes, sweet potatoes, root vegetables, rice, oatmeal.
Dairy: low fat cottage cheese, Greek yogurt
Foods like this will give the best satiety per calorie, an important factor for diet adherence. Try to mainly eat foods from the above list. On the weekend you can eat a bit more flexible in order to get variation and for psychological reasons. If you feel food deprived there's a chance you won't be able to stick to the meal plan for that long. There's a risk you'll end up with the hand in the - soon to be empty - cookie jar. Include 1-2 cheat meals a week, preferably on the weekend, but make sure not to store anything that you shouldn't eat at home. When the time comes for your cheat meal, then go and get it from the store and not from your pantry, freezer or - God forbid - candy drawer.
Keep protein intake relatively high to maximize satiety and preserve muscle mass. 2 g/ kg body weight is a good number to aim for. If your weight is 80 kg, then aim for 150-170 grams of protein, which you'll achieve if you include a palm sized protein source (chicken, fish, meat, eggs, cottage cheese etc.) in all main meals (breakfast, lunch, dinner) and perhaps add in 1-2 smaller snacks (Greek yogurt, cottage cheese, a small protein bar) as well.
How about fat and carbs?
No need to stress about that - as long as you stay within your recommended calorie intake you'll be fine if you include fat and carb sources in your meals. If you have a lot of fat to lose, and/or a sedentary lifestyle, then you should mainly eat carbs from fruits/berries, veggies and root vegetables. A parked car doesn't need that much gas (carbs) and the same holds true for you. That said, there's nothing inherently wrong with carbs, and they definitely aren't bad per se. Some certain carb sources may be considered bad (candy, soda, ice cream etc.) but that isn't to say all carbs are - far from it. Foods rich in added sugar and with a high calorie density are easy to over consume, because they taste good and don't give us the 'no thanks, I'm full'-signals. So limit those carb sources to your cheat meals, and indulge with moderation. In other cases, carbs are important to fuel intense workouts and help with recovery, so make sure to include good carb sources on a regular basis. The rule of thumb is: you have to earn your carbs, either by working out regularly or being lean. The leaner you are, the more carbs you can eat - but stick mostly to good ones.
Fat loss training?
This article is actually about nutrition (didn't you read the headline?) and not training but since you asked so nicely:
Strength training, because it kicks ass. Simple as that. Seriously, it sculptures your body, makes it more firm and functional. Gaining strength will lead to an increased daily life capacity and enhances quality of life. Plus you'll look better naked (Kevin Spacey's character found and utilized a set of dumbbells in the movie, remember?).
Do low/medium intensity cardio to feel good and burn off some extra calories. Walking, bicycling, playing with the kids, gardening etc. are great forms of cardio. Do something on a daily basis, may be it taking a walk, going hiking, going for a swim, skiing, playing soccer. Just do something - it will make you feel good.
Fat loss is mainly a result of what you do (or don't do) in the kitchen. You can't out-train a subpar diet. But you can out-eat even the most intense training regimen. Train to build muscle, perform better and to feel good. Don't train mainly to burn calories. Thus, focus on the diet, then add in some strength training 2-4 days a week, and top with some daily activity and you're on your way to a healthier life.
And yes - you'll look good naked too.
Written by Erik Lavesson