What’s going on. Y’all. Welcome to the pro day sports performance training Tulsa podcast. I’m your host, Josh Jackson, and this is going to be our followup cliff hanger episode. If you listened to the original video on what the best nutrition techniques are and dieting techniques are for athletes. In that episode I had the plan to talk about the right diet plan for everyone, but ran a little bit longer talking about it for athletes. And so this is a followup video talking about exactly what diet plan is best and what’s best for my nutrition as an adult. An average Joe, just your normal person walking down the street, not your peak athletes. So when we looking at our demographic of athletes, the parents, the siblings, the aunt, uncle, the grandma that is looking to be killer body looking good and in good shape and healthy. All right, so we’re going to go over and talk about all of this.
This is a controversial topic because at the end of the day, what you see out there is a bunch of different concepts, companies and ideas trying to sell you that their thing is the best thing and you should do it because it’s the best. And they have this new technology that says this and all of the marketing behind it that makes it seem so amazing. Marketing is not necessarily our friend because the goal of marketing is get someone to purchase a product. So when it comes to something like diet and nutrition, you get a lot of companies out there that are not looking at your best interests, but instead looking at their best interests. So we see these things like the Atkins diet is the best diet and they’re trying to sell you on the Atkins diet. Now, is this a bad thing? Is the Atkins diet wrong?
No, it’s not wrong, but the way we go about everything is, so I’m going to, in the beginning right here, bust the myth that everyone seems to believe, and here we go. At the end of the day, your body has a total amount of calories that it burns per day. Whether you’re sedentary, which means you just sit around all day or whether you’re a high level, your body has an amount of calories that it burns every day. Is it going to be the same every day? No, it won’t be the same every day. Will it be in a ballpark? Sure. Maybe if you go to work every day, you said you go home, you do a similar routine, you’ll probably burn similar calories. Now, if you are constantly changing up your workout routine and all that stuff, then maybe it fluctuates a little bit, but for the most part you can get a consistent ask number for yourself, but that doesn’t stray away from the point that everybody’s body burns a specific amount of calories per day with our Sports Performance Training Tulsa.
Here’s the way weight loss and weight gain works. I have that specific number of calories. Let’s say that that’s 1800 calories even number probably won’t be. Even if you went and found it yourself, 1800 calories. If I eat 1900 calories, what is the difference? Well, it’s plus a hundred it’s a hundred more than what my original burning in the day was. So that means I gained weight. Let’s say 1800 is my base and I eat 1700 well now I’m negative 100 calories. So now that I’m negative a hundred calories, I lost weight. It’s so simple. It’s so easy. Yet all these companies and all these businesses make it so incredibly confusing. It’s not confusing. It’s very basic. If I eat more calories than I burn, I gained weight and if I eat less calories than I burn, I lose weight. Obviously there are your outliers, but in the grand scheme of everything, this is true.
Okay? So as we go through everything, I need to just be sure that I’m eating less calories, then I’m burning and I lose weight or I’m eating more calories and I’m burning and I gain weight. All right? It’s very straightforward. That’s the answer to the question. So when it comes to looking at specific diets, if I’m looking at the Atkins diet, it’s not that this whatever that I’m eating in this diet is doing the trick. It’s making it happen. And I am. It’s because of this diet that I’m losing weight. No, it’s because you’re eating less calories than you’re putting in and thus losing weight. It’s very, very simple. So when we start looking at Quito, Atkins, add carbs are bad, fats are good fats, bad carbs are good. All of these different concepts that people push onto us. At the end of the day, the goal is eat less calories than you’re burning.
And if you do that, then odds are you’re going to lose weight. Now the amount of calories, if you burn a hundred calories a day, how much weight is that? Well, it’s hard to give an exact number on that. You can look up some stuff out there that’ll tell you specific numbers. But I like to use the scale as my friend and I weigh myself every day. And if I’ve gone up in the past day, then okay, I need to do some adjusting. And if I’m counting my calories every day, and I know that for myself, 2,700 calories is what I can eat a day to maintain my weight. That is my maintenance calories. If I eat 2250 a day, then I’m going to lose calories. And if I’m weighing myself every day and I’m consistently hitting that 20 to 50 number, then I can get an idea of how many pounds I’ll lose in a day without the best Sports Performance Training Tulsa.
Now I will say with this, the rate at which you lose weight, it significantly goes down over time. So your body initially will drop a ton of weight. So you see a lot of times you’ll jump into a diet and this happens to everybody. You’re going to lose. Let’s say it’s crazy. You lose eight pounds in a week and look what is going on. This is insane. And then the next week you lose two and you’re like, this sucks. It’s not working. Then the next week you lose one and they’re like, this is garbage. So when you’re looking at that, it’s just because what you’re doing is your body is used to getting more calories than it needs. So it’s burning at a high level. Your metabolism increases in speed if you are eating more than what your maintenance calories are. So your metabolism speeds up.
It’s used to running at this high level for that first week. It stays running at that high level. You lose a lot of weight after that, your body’s metabolism begins to slow down. You start burning calories a little bit slower than you would otherwise. Everybody starts retaining a little bit more, and if you’re at too much of a deficit, your body’s gonna retain as much as it can. Your body’s built to survive. It’s built to keep you alive for as long as you can. So if you go when you’re eating a hundred calories a day, your body’s going to try to hold onto everything it can in order to help you survive. So you might see a very harsh downturn and you lose a ton of weight at the beginning, and then as you got into it, it was much less. That’s normal. Don’t get discouraged we are here for you with the top Sports Performance Training Tulsa.
Keep working. Find that consistent where you’re losing, I don’t know, a pound or two pounds a week, or even less than that. If you’re losing half a pound a week, that’s still a win. Over time, you’re going to lose as much as you are looking to lose. So when we’re looking into diet plans, it really comes down to calories. So what I recommend to all of my clients and our clients is that when they go and they start looking at what to do, what diet plan I should choose, one of the best ways to figure out your nutrition is to count calories. Now, when I say that, people are typically like, Oh no, I don’t want to do that. I understand that counting calories isn’t necessarily fun and it’s a little bit annoying to do. But the thing about it is if you go and you count calories for, let’s say it’s a month, every day for a month, you count calories, you’re going to be able to go look at a dish or pick out a food because you know there’s a hundred calories in a banana and they’re all carbs.
Or you can go look in and you’re like four ounces of chicken that summer between 21 and 23 grams of protein, probably one to two grams of fat because chicken is pretty low in fat and no carbs. And so now that you know these things and you know what a four ounces of chicken looks like, you know what a cup of rice looks like, you know all that stuff. Then you just take context clues of the things that you’ve learned over that time and apply those moving forward. So I never recommend that somebody count calories for eternity. I recommend it for a short period of time. And then once it gets to the point where they feel pretty confident about what foods are what calories, then we weigh on a daily basis. We weigh ourselves and as we go through weighing ourselves on a daily basis, which we do from the start anyway.
That way we have an idea on how much we’re losing and gaining. Cause you do lose and gain weight on a daily basis. Does that mean that your scale weight is a hundred percent correct? Not necessarily. Depending on how much salt, which affects water retention, which affects how much foods in your stomach if you use the bathroom. So on all those things come into play. But it gives us a good idea on if we’re dropping or if we’re gaining, cause if you go into a day and you weigh yourself every morning in a similar time and you the next day or two pounds heavier, it probably doesn’t have much to do with what you’re eating. It probably, I mean with the um, the little details of it of how much water are you retaining and stuff like that. It probably has more to do with, Hey, too many calories.
Okay. So when we’re counting we’re going to count for a short period of time. That way we have an idea on what foods look like and then we get to the point where we can be self sufficient. We know because we’ve spent this time counting. We’ve become experts per se in our own diet and nutrition that we can go in and make smart decisions without having to be the crazy counter with my fitness pal on their phone, counting everything up. We just have to meet that for a short period of time so that we know what exactly it is that we’re getting into and how we can be responsible moving forward with eating. So as we go into choose a diet plan, I want to be very clear, I said this earlier with the Atkins diet, but there isn’t a diet that is a bad diet.
Now, I mean I say that I struggle. I don’t like shutting down everything, anything that might work for somebody, but when we start to look at things like keto per se, the keto diet avoids carbohydrates, but the thing that it neglects is the facts that we know with carbs, fats and proteins or I guess the current facts that we know cause nutrition as well as exercise is ever changing. But fats regulate our hormones in our body. Carbs, regulate our energy levels in our body, and protein regulates our muscle development, stuff like that. It doesn’t really regulate. It helps to give nutrition to our muscles and all that stuff. Protein is what helps us to create bigger muscles, stronger body, stronger ligaments, tendons, all those things. So when we look at that, those three nutritional categories are going to be our keys to overall health and not one is more important than the other.
If you don’t eat enough carbs, you’re probably going to have low energy. If you don’t eat enough fat, your hormones are going to be out of whack. If you don’t eat enough protein, then you’re setting yourself up to be a little bit more susceptible to injury and so on. So all of these things serve a key role and a key purpose and everything that we do. So it’s very important that we don’t neglect any of these things because by neglecting these things, we can set ourselves up for failure in another way. So when we look at diets like keto, which eat as much fat as you want and don’t eat all these carbs, like the idea of ketosis is something that if you did on a high, high, high professional level with tons of research and tons of development for your own personal self, sure it could work when you use our Sports Performance Training Tulsa.
And it worked for almost everybody. But at the end of the day, it’s not working because you are a wizard. It’s working because you’re eating less calories than you’re burning. It’s very simple. It’s still back to that same concept. So when we’re looking at all of these diets, if a diet says, Hey, this is bad, then we need to really dive into isn’t bad, can I prove that wrong? And if I can prove it wrong, then it’s probably not true. So should I do that diet? You make the decision for yourself. But if I’m making the decision, I’m saying, no, I’m not going to do it because I found out that what they’re saying is true isn’t actually true. So as we go through, you be your own best friend in this circumstance. You’d be your own expert. Do the research you need to do to be sure that what you’re actually doing and looking into is true.
Is without waiver going to help you with your goals? All right, so diet as the whole grand scheme of things, there isn’t necessarily one that is a hundred percent correct. All diets might work, which is why you see tons of types of diets. They don’t work because they’re not out there because they don’t work. They’re there because somebody found out that they do and so they’ve exploited that. And so the reason I like to count is you can eat any of the foods that you want to. When you’re counting calories, you just might not be able to eat as much of it as you want to or you might have to separate meals and space out meals so that way you can eat the foods that you want to. Back when I would count, I would be very strict on my diet throughout the days, making sure I was eating fully throughout the days with a new Sports Performance Training Tulsa experience.
But if that was a day where I really wanted to cheat and I wanted to go to like a Mexican restaurant for dinner earlier that day, I would just have a lighter lunch out of a small lunch that’d be heavy with like lettuce and stuff that’s filling and put some chicken, protein, all that stuff. Yeah, get a good meal in, but nothing huge low in calories. And then I’d go crazy at dinner and in a lot of calories because I’ve set myself up to where I can do that. So it gives me the flexibility and the freedom to eat what I want still. And not say, I can’t even read that again. I’m Quito. I can’t eat bread. It’s like, no, you can eat all the bread you want as long as you’re sure that you’re counting calories and you’re sure that you’re under for the day or hitting your goal for the day, whatever that goal may be.
Um, real quick as a recap, I, that’s a good amount of information on what diets, the best diet. There isn’t one. In my opinion, I choose the counting calories, but if yours is different than that’s fantastic. Run with it. At the end of the day, it’s all about calories burned versus calories gain. If you think you’re going to out exercise your diet, you’re wrong. I would implore you to go to YouTube and type in eating 10,000 calories a day, burning 10,000 calories in a day. Go look at those videos. They’re pretty crazy. These fitness experts will go and try to burn 10,000 calories in a day and literally they work where they work out from sunup to sundown. There’s one guy I saw he was running until like four in the morning just to be sure that he burnt all up and he ran for like five hours straight because he wanted to burn all these calories, but you can’t outwork a diet.
It’s impossible. Diets, they like to say it’s 80% diet, 20% in the gym. I would say that that’s wrong. I would say it’s 90 10 it’s all about what you eat. If you’re really looking to lose some weight, you got to eat right or else it won’t happen. So if you think, I’ll eat cake tonight so I can and I’ll work out more tomorrow. Well, your cake could be 800 calories and in the hardest workout of your life you might burn 600 so it doesn’t work that way. Now does that mean that if you work out really hard, you can’t splurge a little bit? Oh, that’s okay. But still be cautious of the calories that you’re eating. Uh, I do want to give one last bit of information. I already talked about calories burning per day versus how much you eat and how that affects weight loss.
The other thing that can be confusing for people, carbs, fats and protein, those are always highlighted on a nutrition label. So you see like this thing has 500 calories and it has this many carbs, fat, protein, this much sodium, all that stuff. The reason that those are highlighted is because carbs, fats and proteins make up calories. So if you take your carbs, which one gram of carbs equals four calories, one gram of protein equals four calories and one gram of fat equals nine calories. So once you find you have those numbers, you can take, if there’s six carbs, and let’s say it’s a loaf of bread and you have 25 carbs, 25 grams of carbs in that loaf of bread, you would take that 25 multiplied by four, thus a hundred calories. And then you add like two grams of protein. So when you go look at the back of a bread and it says, Hey, it’s 140 calories, awesome.
You’d take the carbs, multiply by four protein, multiply by four, you’ll probably have a few fat, and then you get there. So that’s why you see in five grams of protein, you got 25 grams of carbs and four grams of whatever fat. So it those add up to get to your final answer, which gives you the amount of calories that you’re eating. So if you’re confused on how that works, that’s how it works. That’s why when you count calories, you count carbs. Fats and proteins is because those are the things that make up calories. So sodium doesn’t contribute to any calories. Go look at soy sauce. It has a stupid amount of sodium in it, but it’s zero calories. So sodium just has to do with water retention, stuff like that dehydrates your body a little bit. But with that, it doesn’t mean sodium’s bad with a new level of great Sports Performance Training Tulsa services.
It just means that your weight could change because of it. So when you’re looking at overall weight loss and weight gain, carbs, fats, and proteins are your key. Those are the things that are going to determine how many calories are in each food. And on top of that, they’re going to determine how much weight it is that you’re losing. I hope that gives everybody accurate and um, information that isn’t skewed. I, I’m not here backing a company. I’m not here backing, uh, it’s something that exploits my own self interest. I, I don’t care what you do, I just want you to be smart. And so knowing that the calories burnt into the day verse calories eaten in a day is going to be the overall determiner of whether you gain or lose weight, then that’s how it rolls. Coaldale well, whether you’re looking to change diet for sports performance training or whether you’re just looking to get in shape, these can all apply to that. I did touch on the athlete video. If you’re an athlete listening to this one, diet changes a lot. As an athlete, you need to be sure that you’re responsible. You need to be sure that you’re not taking the wrong steps because you want to look nice and cool and hot and all that stuff, and the sacrificing your athletic career in terms of the possibility of entry. So thank you all for listening to the pro day sports performance training, Tulsa podcast. I’m your host, Josh Jackson. I’ll talk to you next time. Peace.