Why working out and eating wrong won't get you results? part 2

This is post is part 2 for Why working out and eating wrong won't get you results? part 1

Also giving in to this kind of thinking will make you more likely to continue doing so. This your own minds lie that tricks you into just having quick boost of energy. I know the temptation to have a quick energyboost is sometimes hard to resist. This is why it's good carry your meals with you or have a fruit after workout for a boost till you get home. Most carry with them fitbars or workout shakes, which are way better way to replenish your energy after a workout. But not all of those are nutrionally good so make sure you check what they contain. Some are actually quite high on sugar and fat. So don't let the word fit/healthy/sports on them fool you. Sure it is told to eat every 2-3 hrs but I believe in rather eat every 5 hrs than make bad meal choices. Your body will thank you for that choice. Every 2-3 hrs is basically just so you don't feel hungry and give in to temptations. Many may argue about this but I didn't state that you should always eat every 5 hrs but incase you are in a hurry then rather have a quick snack in form of a fruit or skip a meal if your only options are unhealthy. I would still recommend having healthy little snack rather.

The most common mistake our mind does to us is miscalculation of calories. This is slightly related to what I told in earlier post when I mentioned that I been often told by some that they don't want to eat healthy or healthier because it doesn't remove hunger. Well this is all caused by often switching to healthier meals with smaller portion size which doesn't work just like above picture tells. Oil, beef and vegetables all equal 400 calories but which one you can eat more to actually make you feel full? Instead of switching portion sizes when you start eating healthy, stick to the old portion size and fill it with more vegetables. Below is picture that visually explains it better. Now you can see more clearly what happens when you switch from full plate of burgers into smaller plate with salad, a huge difference in calories. Let's say you used to eat 2500 calories a day of unhealthy foods and then you change to smaller amount of healthy, it can drop to 1500 calories a day which no wonder will make you feel hungry. So with constant miscalculation that workout which burned 500 calories and that small burger equal of 500 calories you had after workout won't get your body any closer to your goals.

Unhealthy meals affect your progress a lot. Not seeing results after working out hard disappoints you. Constant disappointment will lead to losing motivation. Why bother working out if past months you spend working out hasn't made any difference? Worst is that, this all can be changed with little change in diet. I hate using word diet. Diet is often related to eating too little and for short period to get quick weightloss that won't last for long. Basically just having little focus on what you eat, you can get healthier, fitter and look better.

Addiction. The picture itself explains a lot, but let's get to the point. The more you give into the addiction the harder it will be for you to get rid of it. Your rare treats after workout will become a habit and that habit will not let you progress. Not saying to fully quit sugar, fat and salt. Salt and sugar can be consumed in moderation. Eat good fats such as nuts, avocado etc are and also in moderation. Moderation is the key in all related to eating. Like I mentioned in very beginning of the post that unhealthy foods are usually high on sugar, fat and salt, here you see reason why avoiding unhealthy choices is so important and why they often make you overeat. Your addiction will make you feel more hungry, a fake hunger and to end it you must eat. Unfortunately not many understand that sometimes hunger can be a fake and not real need for extra energy, so you end up eating extra calories.

Insulin spikes are your enemies when it comes to getting fit and losing weight. As we see in above when you eat unhealthy fats you get fat. That's commonly known, but we often forget that there are 2 types of carbohydrates, good(natural) and bad(refined) ones.
Carbs consist of sugar and fiber, so if:

•  it's high on fiber it makes you feel fuller for longer
•  it's high on sugar it will give you insulin spikes, also known as quick energy boost

Easy way to remember which is which, is that good carbs are plant based and bad ones are sugars and refined "white" bread, pasta and rice.
Eating carbs basically works like this: you eat carbs that makes blood glucose that splits into producing energy and insulin. This is why often many quit eating carbs, but isn't the best option. It's all about carbs GI (glycemic index). High GI foods are the bad carbs and they cause a rapid rise of glucose. That's why you get fast energy boost but you also lose it fast. Insulins job is to stop burning fat and store it. Rapid rise of glucose means insulin spikes which means you will drop them faster aswell which means you need replenish sooner.

In conclusion eat well and workout! Stop wasting your time doing only one of them.