For years we have been told that monitoring calorie input and output is the only way to get results when it comes to losing weight. This way of thinking mean that many of us were spending unnecessary hours at the gym, and/or eating a dangerously low amount of food. People started eating food with the least amount of calories (think lite or low fat foods) without any consideration for the quality of food that they are eating.
It is important to note that not all calories are created equal. A calorie deficit may get you losing weight due to starvation and excessive exercise, but this isn’t sustainable and as most of us who have tried any type of diet know that once those extreme measures stop, the weight pile back on, sometimes with interest!
Although it can be hard to let go of past calorie counting ways, your first thought should always be to just eat real food, and remember the following points,
Calories do provide us with energy, however what people forget is that we also get an abundance of micronutrients from our macros which are essential for our health. Select foods based on their nutrient density rather than their associated calories
Our macronutrients (i.e. carbohydrates, proteins and fats) not only provide different amounts of energy per calorie, but they also elicit different effects on the body
There are so many different factors that can effect weight loss, such as hormonal balance, blood sugar control and gut health just to name a few. These things are not controlled by the amount of calories you eat but by your macro and micronutrient intakes. By focussing on wholefoods rather than calories you will naturally be able to control these factors for optimal weight loss.
The amount of energy required to break down our macronutrients – known as the thermic effect of food – varies significantly. Your body burns far more calories digesting protein and fibrous vegetables compared to simple sugars like pasta, white bread or packaged cereals.
Get a taste of nutrition the 28 way, with this sample day on a plate of some of my 28ers favourite recipes that have helped them lose over 2 million kilos collectively.
1 cup baby spinach
1 kiwi fruit
1 teaspoon raw honey
2 tablespoon pepitas (pumpkin seeds)
1 cup coconut milk (from carton)
1/2 cup water
1 handful ice cube
Place all ingredients in a high speed blender and blend until smooth.
100 g chicken breast
1/4 avocado cubed
1/2 bunch broccolini (baby broccoli) diced into 1cm pieces
1 cup baby spinach
1/2 cucumber diced
1/4 cup coriander (fresh) roughly chopped
1/4 lime juiced
1 teaspoon olive oil (extra virgin)
1/2 tablespoon pepitas (pumpkin seeds)
Place the chicken in a saucepan and pour over enough water to just cover. Season with sea salt and freshly ground black pepper, then cover with a lid. Bring to the boil over high heat, then reduce the heat to medium and simmer for 5 minutes. Add the broccolini to the pan and continue to simmer for 5 minutes. Remove the lid and the broccolini and stand the chicken in the liquid for a further 5 minutes. Drain and shred the chicken.
Arrange the chicken, avocado, broccolini, spinach, cucumber and coriander around a wide bowl.
Add lime juice and olive oil to a small jar and shake to combine.
Drizzle the dressing over the salad bowl and sprinkled with pepitas and season with salt and pepper.
100 grams salmon fillet(s) cooked thoroughly for pregnancy
1/2 teaspoon olive oil (extra virgin)
salt & pepper to taste
Ingredients for Sweet Corn & Avocado Salad
75 grams corn kernels (tinned)
6 cherry tomatoes halved
2.5 tablespoons avocado diced
2 tablespoons onion (red) diced
2 tablespoons coriander (fresh) chopped
1/2 teaspoons olive oil (extra virgin)
1/2 teaspoons wine vinegar (red)
1/4 lemon to serve
salt & pepper to taste
Place all salad ingredients in a bowl and toss gently. Set aside while you cook the salmon.
Heat a fry pan to medium-high heat. Coat the salmon in oil and season both sides with salt and pepper.
Cook salmon skin side down for 2-4 minutes depending on thickness. Turn and cook other side for a few minutes until cooked. It should flake easily with a fork and still be a little pink in the centre.
Serve salmon with salad and a wedge of lemon.
G’day, Sam Wood here! Join me every day for a different 28 minute workout. My dynamic workouts are suitable for all fitness levels and designed to get results fast.
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