Food — Fuel of Our Dynamics

The current approach to food and its consumption is overpowered by "how much of" and "how often". With the information on increasing obesity and chronic illnesses secondary to obesity, the focus shifted to weight loss programs. Did you know that the US weight-loss market generated a total revenue of $72.6 billion in 2021?¹

Food is vital to our daily life, activities, and the maintenance of our functions. How is it possible to distinguish between whole foods and unhealthy options? The solution is to commit to making small, consistent changes to achieve lifelong health benefits.

What is "good food"?

Before entering the rabbit hole of how much and how often, the above-mentioned says it all. The CrossFit Nutrition² approach is a basic guide to eating. Yes, I already hear the "no carbs" or "no meat" squads getting ready for an online battle of info on what's actually the best way. This angle is a basic foundation for developing meals and recognising good food types to use.

Meat: A collective for the description of proteins. It could refer to animal proteins, such as meat, eggs, and fish. Non-animal proteins would include tofu, beans, and lentils.

Vegetables are representative of plant-based produce. The nutrition scope includes fibre, minimal carbohydrates, and minerals.

Nuts and seeds (aka fat) are included by adding walnuts, almonds, and peanuts to the macros.

Fruits are known for their carbohydrate, vitamin, and fibre contributions.

Starch, actually a plant-based carbohydrate, is a long chain of glucose molecules. Starch exists in vegetables in small quantities. These foods include all types of grains — wheat, rice, and barley.

The qualities of "good food"?

Good food is not processed in ways that increase insulin response and simultaneously have less nutrition. No extras — no sugars, industrial seed oils, or preservatives.

Sugars are sometimes presented by other names, such as table sugar, high-fructose corn syrup, maple syrup, agave, honey, or other natural sweeteners.

What is "enough food" — even if it's "good food"?

The amount of food depends on your activity level and weight-loss (or gain) goals.

1. Activity levels are:

   Inactive / Sedentary: You currently do not do any regular physical activity, or you spend most of your day sitting at a desk.

   Moderately Active: You work out at least three times per week, and you are moderately active throughout your day.

   Active: You work out at least four to five times per week.

   Very Active: You are an athlete training seven or more hours per week.³

2. Weight loss or gain goals:

   Macronutrients, or "macros," are built on the total carbohydrates, protein, and fat intake on a daily basis. The ratio depends on the expected result. At an entry level, the ratio of 40% carbohydrates, 30% proteins, and 30% fat is a starting point.

   The methods for measuring these can be tailored to preference — whether by using an app to calculate macros or by relying on formulas.

How do I get started?

• Unpack the kitchen cupboard and the fridge — yes, the freezer with that super yummy double caramel ice cream.
• Get rid of snacks, leftover sweet collection, or savoury treats from the last social gathering.
• Make a shopping list after planning meals for a few days.
• Read the labels (those hidden sweet stuff).
• Review in a few days, because unhealthy habits do not go without a fight.
• Change one thing at a time, if need be — gradually. Celebrate each "loss".