By Mark Wood
See that juicy cheeseburger? You can eat that…
We believe that life is for enjoying, and food is a big a part of our social lives. We gather for BBQ’s, family dinners, coffee dates, even sneaky burritos. Far too often we see people adopting a strict lifestyle that they can maintain for short periods of time (yes!), but eventually succumb to their vices and end up going backwards (dammit!).
We don’t want you to say no to the foods you love, instead to understand more about the portions you eat and how much is too much.
If your goal is to lose weight, gain muscle or just live a healthy life, the fuel you put in your body will help you get the most out of it.
So tell me what to eat for CrossFit training?
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”
– Greg Glassman
There are multiple ways you can approach your diet, from counting macros, organising your food into blocks, just eating healthy food and many other ways. Yet we came across the most simple guide for getting the right quantity of food, without the need for scales and instead using some basic concepts.
If you have a question about cheat meals, scroll down below the infographic.
Check out this infographic below by Precision Nutrition.
What about cheat meals?
The idea of food being “cheating” means you start to think of foods as good and bad. Instead we want to promote a healthy diet. For that we need to follow the 10% rule.
The 10% rule means that 90% of the time you are following the guide above. Now to actually figure our your 10% it’s going to take a bit of maths… If you eat 4 meals or snacks a day, 7 days a week, that’s 28 total meals. 10% of 28 is about 3 meals a week.
So that means for 3 meals a week you can include something you enjoy. This doesn’t mean devouring a whole pizza, or working your way through a family size block of chocolate, but a sensible portion that satisfies your cravings. If that’s a couple of slices of pizza or a glass of wine when the kids have gone to bed, thats fine. Make sure you schedule your 10% moments ahead so you know when you’re getting them.
Remember, life happens. Sometimes (I really mean sometimes), things come up, weddings happen, friends visit. That’s ok, but you are in control of what you do. Bingeing every Saturday night will not help you towards your goals (trust us, we’ve tried).
If you have any questions, speak to your coach who can sit down with you and help you find an approach that works best for you and your lifestyle.