Real Food(s) Diet

How To Build A Perfect Plate

Introduction

Protein

Why do we need protein?
Protein is the “building blocks” for the growth and repair of tissues. Protein aids in building muscle as well supports our immune function, keeping us from getting sick. Protein can be used as an energy source but it’s not proteins main function nor is it easy for the body to convert protein to energy. You can think of protein as your raw materials in the construction of your body.

Protein that comes from animal sources contains all of the eight essential amino acids needed, where as plant sources of protein do not. However, by eating a variety of plant sources, the essential amino acids can be supplied.

We need protein to effectively build muscle, whether you have a strength goal or a weight loss goal an increase in muscle raises our bodies metabolic rate. Basically we have a better metabolism and burn more calories at rest. This just makes it easier to have less body fat. That is why we prioritize protein on our plates and give it a 1/3 section of our healthy plate.

Energy

Our main source of energy are carbs, why do we need carbs?
Carbohydrates provide the major source of energy to fuel our daily activities. This does not include fibrous carbohydrates like carbs from veggies. The energy created from carbs are used for normal daily activities and brain function.

Fuel your workouts with carbs and reap the benefits of your workouts with protein. This is why 1/3 of our plate is prioritized for energy this energy section is shared between carbs and fat. So a combination of carbs and fat take up a 1/3 section of our healthy plate.

Our secondary source of energy are fats, why do we need fats?
In addition to supplying energy, fats are needed to supply fatty acids that the body needs but cannot make (such as omega-3). Fats are also needed to assist with absorption of the fat-soluble vitamins A, D, E and K and carotenoids.

Essential fatty acids is the scientific term for fats the body can't make on its own. These fats store energy, insulate us and protect our vital organs. They act as messengers, helping proteins do their jobs. They also start chemical reactions involved in growth, immune function, reproduction and other aspects of basic metabolism. Fats are more calorie dense than carbs that why they take up a smaller portion of our perfect plate. Fats fall into the energy category on our Perfect Plate so shared with carbs fats take up a 1/3 section of our plate.

PROGRESSING, MAINTAINING & REGRESSING

Chapter 1

Progressing State

Your body is functioning correctly. Digestion is working correctly, your hormone levels are where they should be, you feel good and as a byproduct look great as well. During this state you have have over 85% adherence to your diet. Your personal goal is to stick to this high level of adherence until you see change in your body. Once change occurs you have altered your body and metabolism for the better and though it was hard to get to that change it will be easy to maintain your new fitness level. While in the Progressing State you should be mentally prepared to expect change in your body. When joining Coffee Shop Health we have all clients start in the Progressing State while explaining to them how they can enjoy life in the Maintaining State. This is our balance and why we choice not a diet but a healthy lifestyle.

Maintaining State

Your body is functioning better than it has in the past. Digestion is working correctly, your hormone levels are better than they have been in the past, you feel good and as a byproduct look great as well. During this state you have have 65%-84% adherence to your diet. This state is meant to enjoy life and a healtheir life that you created through your Progressing State. Reasons to be in the Maintaining State are different from person to person, an example would be vacation. During vacation you should absolutely be able to enjoy social situations that may involve foods and drinks that wouldn’t be considered “good”. To enjoy the Maintaining State you have to first have a successful Progressing State, our goal at Coffee Shop Health is to improve your health and quality of life, you can not enjoy and maintain that improved health and quality of life unless you get there first. That is why first you have to see change than you can enjoy your change. While in the Maintaining State you should be mentally prepared to not expect change in your body, this sate is to maintain your health. While going on vacation and enjoying yourself the Maintaining State provides you with subconscious healthy habits that maintains your health through vacation. Coffee Shop Health wants you to enjoy your vacation but never to enter the Regressing State, we don’t want you to negate your hard earned health gains.

Regressing State

Your body is NOT functioning correctly. Your body is NOT properly digesting the food you are consuming. Your body's hormone levels are NOT where they should be and it’s causing a list of issues you may or may not be aware of. You do NOT feel as good or look as good as you possibly could. It’s possible that you do NOT even realize any of this if you’re new to fitness, if you haven’t experienced what it feels like to have your body in a Progressing State you haven’t experienced the quality of life you are missing out on. During this state you have have less than a 50% adherence to your diet. The reason we have a Maintaining State is to avoid the Regressing State, to many people have an unhealthy relationship with fitness and it becomes an all or nothing, Coffee Shop Health is here to tell you that is not a healthy mindset. THERE IS BALANCE and you should balance your life between the Progressing State and Maintaining State. If you do end up in the Regressing State it is not the end of the world, most people only come to the realization they need to improve their life because they experience this Regressing State so don’t mentally beat yourself up for regressing rather use it as your motivation to be healthier to be in the Progressing State. While in the Regressing State you should be mentally prepared to have declining change in your body, it shouldn’t be a surprise that your health is declining when you aren’t taking care of your body.

Read more —>