Food: An Introduction

This is going to sound harsh…  But I’m going to type it anyways.


Don’t waste your time in the gym if you’re attempting to out-train a crappy diet.

It doesn’t work. You’re going to get very frustrated and it may cause you to quit.  A lot of people say that the significance of diet is 70% whereas training is 30%, when talking about changing your body composition.  I would say there is some validity to these claims.

Training and nutrition work synergistically with one another when you are trying to lose weight and add lean muscle mass.

Adapting to, and maintaining a healthy diet should never be viewed as something temporary.

You need to implement healthy practices for life.

This needs to become a part of your lifestyle.

In doing so, you will reap the rewards of long-term mental and physical benefits. One could argue that nutrition really is the most important component when it comes to altering your body composition for better or worse.  You must fill your engine with the proper fuel.  In order for you to perform at your best, you’re going to have to feed your body accordingly.

No growth can occur without the proper raw materials. Make a decision today to begin filling your body with low calorie, nutrient-dense food.

Nutrients are the reason we eat!

How Food Fuels Us

Our bodies are very efficient at converting the food we eat into useable energy. Every part of the body needs this energy to function properly.

In order to exercise efficiently, and in a manner that will help us achieve our fitness related goals, we must take into account how food fuels us inside and outside of the gym.

Digesting food occurs when we eat by mixing the food with fluids in our stomachs. After the stomach digests the food, carbohydrates (sugars and starches) in the food break down and form another type of sugar.

This sugar is known as glucose. Glucose is then released into the bloodstream after it is absorbed by the stomach and small intestines. Once glucose enters the bloodstream, it can be used immediately for energy or stored in our bodies, to be used at a later time.  Keep in mind that our bodies need insulin in order to use or store glucose for energy.  Without insulin, glucose stays in the bloodstream, keeping blood sugar levels high.  Ultimately, your body’s goal is to digest food and use it to keep your body alive and functioning.

What Types of Food We Should Eat More Of

You should strive to eat more nutrient-dense foods that are abundant in vitamins, minerals, essential fatty acids, antioxidants, and anti-inflammatory properties.

Foods that are abundant in essential micro and macro nutrients will keep you feeling more satiated than lower nutrient, processed foods.

You’re also going to want to examine how much protein you’re consuming per day. Most people do not get enough good sources of protein in their diets.

Most people consume a larger number of foods loaded with carbohydrates, and fat.  At the same time, you do not want to avoid eating carbohydrates, or fats.  You need both – in balanced amounts to efficiently perform and maintain a healthy weight, lose weight, or even gain weight.

What Types of Food to Avoid

There are many of foods that should be avoided. Processed foods, otherwise known as “convenience foods” should be avoided and will likely diminish your progress if regularly consumed.

Foods that are processed, pre-prepared, commercialized, refined and manufactured are generally not so great.

Some of these food items have very clever and misleading advertisements that make you believe they are healthy.

There are also many beverages on the market that are easily consumed, and packed with dense calories. These calories can add up very quickly.

If you take the time to look at the ingredients list on processed food packages, you will often see some form of wheat, corn, sugar or soy combined with polyunsaturated oils. You will also see a list of additives designed to preserve, texturize, and color the food.

Fast food restaurants and all fried foods should be avoided at all costs.

It can no longer be an option. Stop eating it immediately.  In your eyes, it should be viewed as poison.

In my next blog, I’ll go into more detail about what types of macronutrients are in the food we consume, along with their benefits.

by Kyle Devlin

My name is Kyle Devlin, and I'm a certified personal trainer based in Kansas City, Missouri. My approach is simple - Consistent hard work and dedication equals success.

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