A 4 minute read
The key to Success
When following your PLT plan, the number one key to success is to eat your coach allocated calories. The best way to do this is to plan your day ahead of time, entering your food into your tracking app so you know what and how much to eat to meet your targets. Preparing food is an important part of your weekly process and a worthy investment of your time.
You have likely seen on social media beautifully created meals that ‘fit your macros’ and dreamed of opening your fridge and finding neat containers stacked and ready for you to heat and enjoy….this is NOT required at all but as with anything, it’s down to personal choice…
Whether you are cooking/prepping for just yourself or you have a family of ravenous active teen athletes to cook for the process is the same:
Protein is the nutrient you want to be sure you always have on hand as it is where you start your planning everyday; plan ahead spreading your allotted amount of protein throughout the day to keep you satiated and then add in carbs and fat according to your numbers.
PLT has created two videos on how to plan your day. Please review the links below for your appropriate tracking app:
My Fitness Pal
What you cook is entirely up to you and your family’s tastes, PLT recommends you eat lean proteins when on a weight loss plan; here are some great suggestions to start the ball rolling:
CARBS…are vegetables carbs?? Why yes, yes they are but let’s start with our starchy carbs:
And now the ‘other’ very important carbs – VEGGIES!
Not all vegetables store well when prepped ahead so PLT recommends purchasing convenient steam bags of fresh veggies from the produce dept. at your grocery store as they are great time savers on busy weeknights! Here are a handful of easy to prep ahead veggies that keep for several days at least:
So, how are you going to make all this food without it taking all day?
As your food cooks, break out your containers; there are two different ways to store your delicious prepped food:
Although not actual food prep, having some basics on hand is the last step to ensuring a successful week. As with anything, this is down to personal preference and your individual nutritional needs but here are some goodies to always have on hand:
A 3 min read
When we diet everything is about CALORIES and energy balance. Energy balance is the relationship between energy in (food & drink consumed) and energy out (calories being used daily). To lose weight we need to be in a negative energy balance.
What is a negative energy balance?
A negative energy balance is when you consume less calories than you use daily.
Whether you do Weight Watchers, Keto, Atkins or PLT etc it’s always CALORIES. The other dietary systems just hide the numbers from you but you are still tracking and controlling your calorie intake.
After calories, it’s MACROS which are important. Overlaying macros into the diet equation gives you a ‘better’ ‘healthier’ plate of food; macros help tailor your diet in a way that benefits your body more in daily life and as we diet helps the process.
However, not all macros are created equal...
This is the most important macro when dieting. It helps you stay full which avoids hunger, helps with diet fatigue and adherence. If you are fuller you are less likely to have BLTs and snack on chips etc. It also helps you retain skeletal muscle as you cut/lose weight.
Often in maintenance, our clients will be set only a protein target their personal PLT coach will ask them to eat intuitively afterwards.
The process of conversion of protein to fat is challenging for the body and very rare.
So protein does has some magical properties**
CARBS & FATS are somewhat interchangeable if losing weight is your goal.
We each have a personal dietary style that will favor one of these 2 macros over over the other.
We also find that when a person is overweight, they are likely more insulin resistant which often requires a lower carb/higher fat set-up.
The process of conversion of carbs to fat by the body isn’t easy either and your body generally won’t choose that option as fat storage, despite the interwebs scary comments!
When you eat more calories than your body requires, your body will rarely choose to convert carbs to fat, despite many interweb posts.. When we eat more calories than our body requires, the body will generally store FAT as FAT as there’s no conversion!
** So if you are very very hungry and need to go over your plan, protein should be your choice as it will do very little damage to your goal.
Ensure you hit your protein every day, after which, eating to your calorie requirement will ensure you have great success
A 2 min Read
Lets Talk About Water & What it Does
Water accounts for approx. 60% of your body weight. It exists nearly everywhere in your body, from your bones to your kidneys, from your muscles to even your lungs!
The water we drink is absorbed by the intestines, and circulated throughout the body in the form of body fluids such as blood. These perform various functions that keep us alive. They deliver oxygen and nutrients to the cells and helps remove waste materials, which are then eliminated with urination. When your body temperature rises, blood circulation to the skin increases, enabling heat dissipation through sweating, helping to keep your body at a constant temperature.
My PLT coach asks me to so much water - why?
Thirst (first lol) and foremost, health, at PLT we focus on health being primary. In addition to the transportation of nutrients & minerals, removal of wastes, mentioned previously water will help you:
OK, so it's good for my health, how with weight-loss?
How water benefits weight-loss is a little less obvious. When we increase our water consumption it aids with:
So, how much should I consume?
Generally, at PLT like to encourage each client to drink around 0.75 oz per pound of body weight. So someone who weighs 150 lb should consume
150 x 0.75= 114 oz. For metric client's this would be approx. 3.25 liters
***We also have to consider each person's location and profession/sport/exercise. Someone living in a hot climate and/or working outside and/or being very active would need extra hydration.
What if I don't drink enough and become dehydrated?
When we sweat and don't replace our lost fluids we can become dehydrated; dehydration is when the level of water in your body reduces increasing the sodium concentration in your blood. The side effects of dehydration can be:
Always the simple advice is to drink to your thirst, thirst is triggered by the increased sodium concentration mentioned above and is your body's way of telling you to consume water. We want to avoid this situation at PLT which is why we set our clients daily water targets
Tks for taking the time to read this and drink your water pls!
Whats the difference? A 2 min read
Many people join PLT wanting to ‘lose weight’ but what does that really mean?
Often people don’t even use a bathroom scale so it really means they wish to reduce their body size, change its appearance, make it perform better, make clothes looser/go down clothes sizes.
Your body, being approx. 65% water, will regulate the water it holds because ‘life’. If you become dehydrated, or if you’ve ever done a water cut, your weight goes down but eventually your body the regulates fluids it holds and your weight returns to its previous level .
So to move your weight down you need to burn fat.
** This doesn’t mean ‘burning fat when you exercise, that’s fat as an energy source, you need to ‘burn off’ the adipose tissue and that’s a different substrate**
So you’re working with a coach at PLT and your coach has you eating to a deficit; no PLT clients, on a weight loss plan, eats enough to gain fat... but one day your weight spikes - is that fat?
No, that’s just body fluids shifting, it can’t ever be fat but it’s very annoying we understand that!
You may have heard of a "WHOOSH" ?
As you lose fat, your body refills the fat cells with water, again your body’s trying to maintain homeostasis and life, eventually the fat cell collapses and ‘whoosh’ the scale drops! This is a common occurrence you may have already experienced!
If your body doesn’t have enough fuel to support it it will burn fat. When you’re sick, or women have their monthly cycle, your body will flood with fluids but you’re still burning fat. This is why post sickness or your cycle ends, your weight generally drops. It was burning fat all along but hiding it - pesky body!
This is why your coach looks at your weight averages, never your one day weight, what you weigh on check-in day means little to us...it’s your overall week always.
So if you can, try and understand the difference between fat loss and weight loss, its fat loss you are working towards not weight loss, and you’ll find the bathroom scale is a less scary object!
.Summertime is fast approaching and here come the invites to bbq’s, tailgates and pool parties! So much fun for sure, but how do you navigate the fun and stay on track as you work towards your goals? We are here to help as it CAN be done. A little planning, a little strategizing and you will be on your way to fun in the sun feeling confident! Here are some tips:
· Pre-game like a champ; eat a high volume meal that doesn’t greatly impact your numbers before you go. Low carb, low fat, moderate protein
· Have a plan in place regarding alcohol before you go. Volunteer to be the DD and plan to not drink at all OR set a number of drinks that you will allow yourself; 2-3 at most, and bring along alternative beverages that you enjoy so that you can alternate non-alcoholic drinks with cocktails
· Bring along some food (to share) that you know fits your plan so you will have at least one option to go along with whatever might be offered from the grill
- Spinach salad w/strawberries, chicken and goat cheese
- Tossed salad with grilled shrimp and black beans
- Chicken or shrimp kebabs with veggies
- Fresh mozzarella and sliced tomatoes
- Grilled veggie platter (easy to do ahead at home)
- Fruit platter
- Raw veggie platter w/hummus or dip made from fat free yogurt
- Fruit platter instead of a baked dessert
· Navigate carefully and be a conscious eater. More likely than not you will have grilled proteins to choose from; burgers, dogs, brats, chicken, shrimp, ribs, etc. You know your numbers and which proteins work best for you, choose wisely and if you are low carb, skip the bun and go naked! Beware of salads with mayonnaise and heavy dressings, stay away from pasta and/or potato salads and reach for the green salads instead
· Leave your food scale home please! Social occasions are great opportunities for you to practice what you have learned in regard to portions and of course we can use our hands….
- The palm of your hand is equal to approx. 3 oz (steak, chicken, burgers)
- The size of your fist is equal to about 1 cup (think rice, fruit, veggies)
- Your cupped hand is equal to 1/2 cup or 1 ounce (nuts, etc.)
- Your thumb is equal to approx. 2 tbsp (guacamole, dips, hummus, etc)
- Enjoy yourself! Laugh, talk, socialize, sun yourself, play games, swim
If you are part of our PLT community you have a toolbox full of tools; put them to use and enjoy yourself knowing that you are one day closer to your goals. If you are not following a nutrition plan and would like to start your journey towards your best self and have more confidence about living a healthy life, come join us, we can help.
With just 3 simple ingredients, this is a fool proof recipe that’s so quick and easy to make
Protein shakes are great for getting some quick digesting proteins and enzymes into your body. They also make a great snack. This quick, easy to make protein packed pudding is slow digesting and makes a great treat for breakfast or right before bed. It will keep your metabolism moving and keep you full for hours. A tasty alternative from other night time snacks
Mix ingredients into a bowl and stir vigorously for about 30 seconds or until you reach the desired consistency. The consistency should be of a pudding mixture.
Leave in fridge to chill and set for an hour or so and eat!
1 serving with Soya milk
Amount: Calories 180, Total fat: 2.8, Carbohydrate: 5.7g, Protein: 31g
If you use Almond milk instead of Soya the following nutrition applies:
Amount of Calories 166, Total fat: 2.6g, Carbohydrate: 6.3g, Protein: 28.4g
**If you have an extra carbohydrate allowance for the day, you can add a handful of rolled oats (30g), leaving to soak for a few hours in the mix before eating or overnight. Make sure you calculate the additional macros.
30g Oats: Total fat: 2.1g, Carbohydrate: 18g, Protein: 31g
Hi, I'm Paul Leonard.