The Benefits of Eating More

I remember when I got told to eat more to get leaner. It was one of those moments that seemed like an out of body experience.

For so many years I’d restricted the amount of food I was eating and this new advice really challenged my belief systems. As a woman, this was a fairly common practice among my fellow amigas. Portion control, better known as restriction, is all part of “managing our weight” despite the fact that it can often lead to a massive binge, eating every fourth or fifth day, which is counterintuitive to the science behind calorie restriction.

I was so tired of starving myself, having low energy, feeling fatigued all the time and ironically gaining body fat, that I knew I had to heed this advice if I wanted change.

If I always did as I always do, I was going to get what I always got.

Eating more food is not a free for all. It DOES NOT mean you can consume all of everything. Quality is still paramount. However, it does mean that the right food should not be limited by calorie amount.

What are the benefits?

At 5EW, we are focused on not only aesthetic results but also how our clients feel and function. A healthy body usually equates to a lean body, so approaching results from the perspective of health is paramount. Eating more of the right foods (such as our Fresh Start food guidelines) will help promote more energy for the client.

Nutrients act as energy creators for our bodies. So those who lack a consumption of nutrients (foods) will also suffer in the department of energy stores. Poor energy production goes hand in hand with an office job, particularly a high stressed office job which often leaves little time to sit down and eat. When you focus on 4 meals a day, all of which are loaded with nutrient dense foods, your body will thrive.

This surely makes sense. However, I do understand most people like facts. So, let’s do an experiment. Google BMR (Basal Metabolic Rate) Calculator. Put in your height, gender and weight. For me I am 161cm, 57kg and a female, my BMR is 1365 calories. This means this is how many calories I need just to stay alive, to keep my brain, liver and other vital organs functioning. You then want to multiply this number by your PAL (Physical Activity Level) for myself, I am moderately active which is 1.7, most office workers are inactive, so their PAL may be closer to 1.6.

1365 x 1.7 = 2320 calories. This is how many calories I need to eat just to keep my current body size and shape. This does not include accommodating my stress levels, increasing muscle mass or if I have gut issues, such as malabsorption. A majority of people who we deal with are often eating anywhere between 800 – 1200 calories a day! If I were to do that I would be eating at a 50% deficit of where I need to be…

Do you think that would act as a stress on the body? Of course!

This is why eating more, at least initially, is so vital toward improving your health, both externally and internally. Trust me, if your body is experiencing stress IT WILL NOT LOSE FAT!

Try it out yourself here: http://www.bmi-calculator.net/bmr-calculator/metric-bmr-calculator.php

If your body is experiencing stress IT WILL NOT LOSE FAT!

How can I eat more when I’m used to only two meals?

Suggesting four meals (each containing a serve of protein, fats and vegetables) can be a little daunting, especially to those who are used to surviving off coffee and a big meal in the evenings. One of the easiest things you can do to create the habit of eating more is to plan out a structure of what your day looks like and find spaces where meals can be allocated.

Schedule your food just as you would your meetings.

The easiest meals tend to be breakfast and dinner, as mostly these are consumed at home, so start there. Make sure your morning meal contains plenty of protein rich foods and fats. Throughout the day make sure you always have nuts, biltong or at worse an avocado and protein powder at your desk so that you can still add nourishing fuel to your system if you get caught and are unable to sit down for lunch. In the evening, you have a second opportunity to replenish your body with the right foods, so make sure there is plenty on the plate!

An easy approach is to add an extra 200 – 300 calories every fortnight on top of what you’re currently consuming until you reach your required amount of food. This may look like an extra small meal, a decent serving of nuts, or a shake.

Your external world is only a reflection of your internal world. To know what’s happening with your body, there’s no truer measure than blood-work. Make an appointment today – Blood Analysis @ 5EW.