Along with working out, nutrition accounts for 80% of success and is why incorporating meal plans into your routine is important. Core has teamed up with Vitabot, a credible and user-friendly online meal planning program that guides you to meal plans that you can live with. Nutrition does not have to be difficult, take a peek and contact Core Health & Fitness (281) 257-5505 to see how you can get set up.

Why are meal plans important?

Combined with a well-rounded cardio and strength training program having an effective meal plan will improve health and athletic performance, increase energy, reduce risks of disease and illness and change body composition. Whether you're looking to lose weight or looking to gain weight, proper nutrition is the key to reaching your ultimate goal.

Weight Loss Meal Plans

The concept of weight loss can get very specific and confusing, but the bottom line is, to reduce weight you have to eat fewer calories than are expended. First, lets take a look at all of the macronutrients that play an important role in meal planning.

Protein

Protein's primary function is to build and repair the body tissues and structures as well as being used for energy if calories or carbohydrates are insufficient. Some basic foods groups with high sources of protein include meats, fruits, vegetables, grain and dairy products. There are also supplemental products that can deliver larger amounts of protein to the body. Although protein can be used as an energy source, it is better that it be saved for muscle repair and growth. With that said, the majority of energy needs should be full filled with carbohydrates and fats. This is where things can start to get a bit complicated, but please note, that such strict understanding of nutrition can be simplified with the help of a complete meal plan. Everything must be taken into consideration when designing a nutrition plan, including exercise routines, body composition, nutrient deficiencies and future goals.

Carbohydrates

Carbohydrates are the main source of energy for all body functions and muscular exertion as well as regulating the digestion and utilization of protein and fat. Meaning, carbohydrates are necessary in meal plans not only to give the body energy to fuel workouts, but also to help digest all that wonderful protein it needs to rebuild muscles. It is just knowing which carbohydrates are helpful, such as simple sugars like honey and fruit, and which can be hurtful, such as starches like those found in whole grains. 

Even though many fad diets insist on low-carbohydrate meal plans, there is no need for one to reduce carbohydrate percentage to lose fat. Weight loss or gain is related to total caloric intake, not the macronutrient profile of the diet. Weight loss from a low-carb diet is attributed to the low caloric intake and loss of fat free mass which may drop pounds in the short term, but will not sustain a long period of time.

Fats

Fats, or lipids are the most concentrated source of energy in the diet and act as carriers for the fat-soluble vitamins A, D, E and K. If the goal is fat loss or to enhance overall health, it is recommended that  diet contain 10 to 30% of calories from fat. Having a high saturated and trans fat diet will increase the risk of heart disease because of bad cholesterol levels.  Eating unsaturated fats will yield good cholesterol and decrease the risk of heart disease.

A successful meal plan will give you the results you're looking for because of the accurate amount of macronutrients involved. We can help you get to where you want to be. Stop by or give us a call to see how our online meal planning can help you understand your body and what you put in it.

Source: National Academy of Sports Medicine