Dieting is a major cause of confusion and frustration among fitness enthusiasts. In this episode, we will try to understand the most fundamental requirements a diet should fulfil. Based on this understanding you will be able to simplify yur diet
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Speaker 1: If you are highly confused and frustrated about dieting and nutrition,
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Speaker 1: by the end of this episode, you'll have the most
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Speaker 1: simplified understanding of how dieting and nutrition works, and you
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Speaker 1: will have the maximum clarity to approach your dieting and
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Speaker 1: nutrition mascara and welcome to the Stronger Men project. If
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Speaker 1: you want to be a better man, become a stronger
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Speaker 1: fitter and a better looking version of your
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Speaker 1: and fulfil your fullest potential in all areas of your life.
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Speaker 1: You have come to the right place. I'm also on
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Speaker 1: the same journey. I'm your host, a Desai, a mechanical
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Speaker 1: engineer turned fitness coach and a gym winner. And here
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Speaker 1: I'm going to share my knowledge, experience and lessons and
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Speaker 1: also bring on experts and achievers who can help us
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Speaker 1: all win together, get ready and let's dive into today's topic.
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Speaker 1: Dieting and nutrition is the most confusing and frustrating part
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Speaker 1: of fitness. I can agree with that point. That is
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Speaker 1: because there are a variety of opinions around us when
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Speaker 1: it comes to dieting and nutrition,
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Speaker 1: right from your neighbourhood Auntie to your milkman. Everybody has
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Speaker 1: an opinion and advice for you when it comes to dieting.
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Speaker 1: If you go on the Internet. It is like swimming
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Speaker 1: in an endless ocean of information. So many approaches and
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Speaker 1: options there is Keto diet, paleo diet, low carb diet.
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Speaker 1: If it fits your macros, flexible dieting, vegan diet carnivore,
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Speaker 1: diet detoxes and juicing fasting intermittent fasting. Your head will
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Speaker 1: start spinning if you try it for the first time
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Speaker 1: to figure out what is good for you.
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Speaker 1: And the problem is compounded by the fact that any
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Speaker 1: dieting is uncomfortable because it is a change from your
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Speaker 1: normal habits and it takes time to get results. And
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Speaker 1: as it is, it takes effort. And if you don't
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Speaker 1: get results in the next couple of weeks, you start
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Speaker 1: feeling the other method might be the better one. You
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Speaker 1: may start thinking that you might have chosen the wrong approach.
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Speaker 1: The other approach might have given you better results, and
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Speaker 1: this is why most of the people are confused and frustrated.
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Speaker 1: But by the end of this episode, you will have
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Speaker 1: the more simplified understanding how dieting works, and you will
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Speaker 1: be able to decipher what approach is best for you
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Speaker 1: To understand how dieting works, you have to understand what
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Speaker 1: you get from your food. Your food fulfils three main
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Speaker 1: necessities of your body. The first one is your energy requirement.
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Speaker 1: Energy is the most important need of your body.
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Speaker 1: It is the most essential because without energy you cannot survive.
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Speaker 1: You need energy to stay alive. You need energy to
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Speaker 1: do your day to activity. You need energy to do
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Speaker 1: your exercise. If you are into exercising and since you
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Speaker 1: need energy continuously, energy has to be stored in your body.
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Speaker 1: Every food item you're eating has certain energy in it,
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Speaker 1: which is measured in terms of calories. When you eat
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Speaker 1: your food, the food gets digested broken down into simpler
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Speaker 1: form of compounds, and
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Speaker 1: it is absorbed in your bloodstream. And most of the
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Speaker 1: energy comes from, uh, carbohydrates and fats, which are broken
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Speaker 1: down and absorbed as glucose and fatty acids. And most
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Speaker 1: of the glucose and fatty acids are converted to body
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Speaker 1: fat and stored in your body. That is how you
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Speaker 1: store fat. And when you keep eating more and more food,
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Speaker 1: but you're not spending enough energy. You start gaining a
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Speaker 1: lot of fat and you start gaining weight.
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Speaker 1: And if you want to lose weight, or lose body fat.
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Speaker 1: What you have to do is you have to eat
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Speaker 1: fewer and fewer calories from your food and spend more
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Speaker 1: and more calorie through your day to day activity and exercise.
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Speaker 1: And if you do it for long enough period of time,
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Speaker 1: you will lose your body fat and you will lose
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Speaker 1: your weight and you will have a flat tummy as
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Speaker 1: a result of that. This is called as law of
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Speaker 1: energy Balance. Energy balance is the relation between
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Speaker 1: how many calories you're eating and how many calories are
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Speaker 1: you spending throughout the day. If you're eating more calories
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Speaker 1: than you're spending, it is called positive energy balance. If
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Speaker 1: you are eating fewer calories than you're spending, that means
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Speaker 1: you are in a negative energy balance. And if you're
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Speaker 1: eating same calories as you're spending, that means you are
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Speaker 1: in a neutral energy balance. So this is the most
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Speaker 1: important thing you have to understand when it comes to
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Speaker 1: weight loss or weight gain, and that is determined by
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Speaker 1: how much food you're eating.
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Speaker 1: And the second necessity that your diet and nutrition has
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Speaker 1: to fulfil is providing nutrients to your body. Nutrients are
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Speaker 1: nothing but raw materials which your body needs to function
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Speaker 1: properly and to stay healthy
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Speaker 1: nutrients like, um proteins, fats, vitamins, minerals, trace metals, water
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Speaker 1: and fibre. These are the basic requirements of your body,
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Speaker 1: and every nutrient has to be taken in certain proportion.
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Speaker 1: There is a daily requirement for each and every nutrient,
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Speaker 1: and the food you are eating should fulfil all those requirements,
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Speaker 1: and especially if you are into fitness and exercising regularly,
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Speaker 1: you will have higher protein requirement
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Speaker 1: than a normal person. Protein is one of the most
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Speaker 1: deficient nutrients in a normal Indian diet. So if you're
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Speaker 1: into exercising, make sure that you are eating high protein
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Speaker 1: diet and also make sure that you are getting all
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Speaker 1: the other nutrients through your diet.
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Speaker 1: And the third necessity and also the cause of problem
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Speaker 1: is you get pleasure from your food. The pleasure you
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Speaker 1: get from food is based on the taste and texture
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Speaker 1: of the food and your likes and dislikes. Why I
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Speaker 1: say pleasure is the cause of problem. It is because
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Speaker 1: it is very easy to understand what pleases you. It
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Speaker 1: is very easy to choose what you like and dislike
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Speaker 1: without even being aware if the food you're eating will
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Speaker 1: fulfil the other two needs, so that is the problem.
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Speaker 1: What happens is
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Speaker 1: the food items, which most people like are also very,
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Speaker 1: very high in calorie and low in nutrition. For example,
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Speaker 1: junk food are very, very tasty but low in nutrition
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Speaker 1: and probably not so good for your health. If you
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Speaker 1: do eat extensively, sweets are very, very tasty and easy
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Speaker 1: to eat. But they also come with very, very high calories.
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Speaker 1: And this is creating a lot of problem
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Speaker 1: because most people are not aware or don't have the
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Speaker 1: knowledge of how to take care of their calorie needs
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Speaker 1: and how to take care of their nutritional needs. But
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Speaker 1: pleasure also plays a very, very important role when it
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Speaker 1: comes to fitness, because if you like the food you're eating,
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Speaker 1: only then you'll be able to eat it for a
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Speaker 1: long period of time and sustain it for a long
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Speaker 1: period of time. And whenever it comes to fitness, the
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Speaker 1: results take time, and whatever diet you're following has to
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Speaker 1: be sustainable, you should be able to follow it for
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Speaker 1: long period of time and preferably for life long because fitness,
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Speaker 1: if done properly, is a lifelong thing.
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Speaker 1: So whatever diet and nutrition you're following has to fulfil
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Speaker 1: these three necessities, it has to fulfil your energy needs.
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Speaker 1: If you want to lose weight, you have to eat
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Speaker 1: fewer calories. If you want to gain weight, you have
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Speaker 1: to eat more calories. It has to fulfil your nutrient
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Speaker 1: needs and especially protein intake is very, very important if
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Speaker 1: you are into fitness and exercising,
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Speaker 1: and the food also has to be tasty and something
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Speaker 1: which you like and something which you can stick to
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Speaker 1: for a long period of time. That is what makes
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Speaker 1: a diet work, and you take any diet. It has
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Speaker 1: to fulfil these three necessities. Otherwise it is not going
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Speaker 1: to work. So whenever you're choosing a specific kind of diet,
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Speaker 1: you have to make sure that all these necessities are
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Speaker 1: met so that you get your results and also you
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Speaker 1: stay healthy and be happy while doing it.
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Speaker 1: So this was the most simplified explanation to what is
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Speaker 1: dieting and nutrition. I hope this has helped you and
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Speaker 1: added value to you and given you the clarity on
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Speaker 1: how to approach your dieting and nutrition If you found
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Speaker 1: it useful, please let me know in the comments. And
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Speaker 1: if you have questions and doubts, definitely leave a comment
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Speaker 1: And if you're someone who wants to start your fitness journey,
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Speaker 1: promise you, regardless of who you are and where you
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Speaker 1: stand in your fitness journey, there will be something of
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Speaker 1: value to you. Thank you for listening to this episode
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Speaker 1: till the end. I'll see you in the next one.
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Speaker 1: best version of yourself.