Most people achieve fat loss through a combination of exercise and good nutrition (GN), because as many of us have discovered, exercise alone is not enough. But what exactly is GN?
GN is about health. GN is about performance. GN is about energy balance. GN for fat loss is not simply about calories in/calories out. Because limiting calories can impact health and performance. And over time just limiting calories can also adversely impair fat loss.
GN means eating the right foods, in the right quanttities, at the right time. Let's face it - nutrition is outcome based. If it's working, it's GN and if it's not, well you know you're doing something wrong. So quit sabotaging your exercise efforts!
But what does GN actually look like?
GN is unique to you. It's literally in your hand(s). Take a look. Your hand is the perfect size for you as well as the ideal tool for measuring your food portions. If you're a woman, for most meals you should consume 1 palm of lean protein (meat/fish/eggs), 1-2 handfuls of veggies and 1 thumb of fat (avocado/nuts/olive oil). If you're a man, double this. For post workout meals you would swap the fat for a tight-fist of starchy carbohydrate (potato/rice/grains). Pretty simple right? Within this framework you should make sure you include 3 - 5 servings of "superfoods" each week. Foods like walnuts, berries, salmon, spinach, asparagus, squash etc. Basically deeply or brightly coloured vegetables and fruits. A ratio of 4:1 veggies to fruits is ideal.
A visual: your plate should be 2/3 vegetables most of the time with the other 1/3 divided between mostly protein and a smallish amount of fat. And 1-2 hours after a hard workout the fat is to be replaced with a bit of starchy carbs.
Now you've got the right foods, in the right amounts for you at the right time - that's good nutrition!