Phase 2 Delivery
Module No. 9
You made it!! 4 weeks down, 4 to go!!
In phase two of Transformation Blueprint we are going to slowly transition from using our visual portioning tools (you know the handful of carbs or protein/the thumb of fats) to a more concrete method of measurement, a food scale or measuring cups. However, we know that this can feel overwhelming at times therefore this phase is meant to provide a gentle transition that you can slowly implement into your daily routines you have established in Phase One.
Before we begin these changes I would like to briefly educate you on the importance of each macronutrient and why understanding food is vital to long-term success.
What is a Macronutrient?
There are four primary macronutrients we will study: carbohydrate, protein, and fat. Macronutrients are defined as a class of chemical compounds, which, humans consume in the largest quantities and which provide humans with the bulk of energy.
While each of these macronutrients provides calories, the amount of calories that each one provides varies.
Carbohydrate provides 4 calories per gram
Protein provides 4 calories per gram
Fat provides 9 calories per gram
This means that if you looked at the Nutrition Facts label of a product and it said 10 grams of carbohydrate, 0 grams of fat, and 0 grams of protein per serving, you would know that this food has about 40 calories per serving
10 grams carbohydrate multiplied by 4 calories for each gram of carbohydrate = 40 calories
(NOTE: Food labels are legally allowed up to a 20% margin of error!! That means a 100-calorie pack could, theoretically, contain up to 120 calories and still not be violating the law. Keep this in mind as you choose your food sources.)
So now comes the interesting part…
Why do we need all three?
Because each macronutrient plays a role in the human body and performs functions that ONLY that nutrient can do!
Fats
Fats get a bad rep! In reality, we need a certain amount of fats to regulate our hormones as well as fuel brain activity.
What else do fats do?
- Normalize growth and development
- Absorb vitamins into the body
- Provide energy in most concentrated form to the body
- Provide cushion and protection to our organs
Carbohydrates
These are the body’s main source of fuel, and are most easily utilized as energy. Our bodies do not discriminate against carbs, in fact ALL of the cells in our body can use glucose (carbs broken down) for energy!
What else do Carbs do?
- Help eliminate waste in our urinal and digestive tracts
- Fuel our Central Nervous System, kidneys, brain, and muscles
- Are used as energy “storage” in our muscles and liver
Protein
Protein is the ‘building block’ of all tissues in the body. They are what our tissues are made of and when a tissue is hurt – they are there to help rebuild it!
What else do Proteins do?
- Grow and repair our tissues
- Make essential hormones and enzymes
- Control immune function
- Serve as energy source when carbohydrates are not available
So – now that you’re a bit more educated on the importance of all of these macronutrients, you’re probably thinking, “What’s next?”
How does one go about transitioning from essentially ‘eyeballing’ portion sizes to actually measuring out food?
Week 1 Objective: Start measuring your eyeballed portions
Step 1:
Get yourself a set of measuring cups and spoons. You should have these as the essentials (which many of you do already I am sure)
Step 2:
For the first 7 days (eating the same foods you have been) begin measuring out your food instead of eyeballing. This is how you build a sustainable habit! Learning to use the measuring cups and spoons each time will create consistency within your diet. This should not be an added stressor in your life, if anything it should help you be more mindful of how you portion.
Step 3:
Transition Chart
You might be wondering what the portion controls would equivocate to… use the chart below to transition from eyeballing portions to measuring.
Portion |
Measurement |
Food |
| Palm Size | ½-3/4 cup | Proteins –Chicken, eggs, fish, |
| Fist Size | 1 cup | Carbohydrates – veggies/potatoes/grains |
| Thumb Tip | 1 tsp | Fats –oils/nut butters |
| Thumb
2-3 Thumbs |
1 tbsp
¼ cup |
Fats –oils/nut butters
nuts/cheese/avocado |
Simple enough right?
Our goal is to make this transition easy and educational. Often times – the most knowledge is attained in the measurement of oils and fats. You’d be surprised how small a tsp or tbsp is when measured correctly!
Remember, this is just for Week 1.
During this second block we will be updating you weekly with new things to implement into your nutritional routines! It’s important right now that each week you master the task at hand and ask questions wherever you feel weary. Have fun!
Once you’ve downloaded the training program for weeks 5-8 let us know if you have any questions by commenting in the private Slack group. Keep in mind, the general channel is for the entire OMNI FIT team. The private channel for the beta group is where you should ask specific beta program questions.
Learn More on YouTube
If you have questions about the training programming checkout out growing YouTube channel, TheOMNIFIT2016 (also linked in the Connect With Us section below). We are still in the process getting all of the videos that correspond to the program loaded, but will be able to help you with the exercises through Facebook Group if it is needed.
Get Social!
LEILA NAGHSHINEH Program Coach of The Omni Fit
In Case You Want to Know
You may still have some questions. First, we’d recommend that you visit the FAQ’s page. If your question is not answered there, don’t hesitate to ask your question in the comment section (at the bottom of the page) or the Facebook Group for anything else you want to know.
