Donegal Daily
  • News
  • Sport
    • Sport

      All the winners of the 2022 Donegal…

      7 hours ago

      Sport

      Mark English crowned Overall winner at 2022…

      7 hours ago

      GAA

      Paddy McBrearty: Sunday is a great opportunity…

      14 hours ago

      GAA

      Two changes as Donegal host All-Ireland Champions

      16 hours ago

      Athletics

      Nakita Burke to represent Ulster at Armagh…

      3 days ago

      Athletics

      Donegal teachers and SNAs gear up for…

      4 days ago

      Athletics

      John Kelly breaks Ulster indoor Shot Put…

      5 days ago

      Athletics

      Finn Valley women break Ulster record in…

      5 days ago

      Boxing

      Ardara native Liam Doyle ‘flushed’ with Boxing…

      3 days ago

      Boxing

      Paddy Barnes to deliver boxing masterclass at…

      1 week ago

      Boxing

      Jason Quigley sets his sights on ring…

      2 weeks ago

      Boxing

      Brett McGinty wins by points decision in…

      2 months ago

      Football

      Cockhill Celtic handed away tie in FAI…

      21 hours ago

      Football

      Shane Duffy donates one-of-a-kind jersey to Creeslough…

      2 days ago

      Football

      Finn Harps seek volunteers for various roles

      3 days ago

      Football

      Buncrana Hearts awarded home draw in FAI…

      3 days ago

      GAA

      Paddy McBrearty: Sunday is a great opportunity…

      14 hours ago

      GAA

      Two changes as Donegal host All-Ireland Champions

      16 hours ago

      GAA

      Enda McFeely to referee his first Allianz…

      19 hours ago

      GAA

      Naomh Conaill commended with Ulster GAA Community…

      20 hours ago

      Golf

      Golf: Eccles and McDermott win 2022 Owen…

      5 days ago

      Golf

      New Gents Captain and President elected at…

      1 week ago

      Golf

      Rosapenna ranks third in Best Modern Golf…

      2 weeks ago

      Golf

      ‘Nothing else like it’ – Twitter gets…

      3 weeks ago

      Hockey

      Raphoe Mens 1st XI start the new…

      3 weeks ago

      Hockey

      Hockey – Raphoe drop valuable league points…

      2 months ago

      Hockey

      Hockey: Raphoe reach Ulster Linden Cup final…

      3 months ago

      Hockey

      Hockey: Raphoe remain unbeaten with win over…

      3 months ago

      Hurling

      Donegal into Conor McGurk Cup final as…

      2 days ago

      Hurling

      Donegal’s Conor McGurk Cup clash with Antrim…

      2 weeks ago

      Hurling

      Mickey McCann makes three changes for Conor…

      2 weeks ago

      Hurling

      Buncrana blitz Dungloe to take U21B Hurling…

      4 weeks ago

      Rugby

      Monaghan Rugby Club donate €1,200 to Creeslough…

      2 weeks ago

      Rugby

      Donegal’s most senior Rugby player Keith Anderson…

      3 weeks ago

      Rugby

      Three Donegal women start for Ulster in…

      3 weeks ago

      Rugby

      Letterkenny RFC girls watched by 18,000 at…

      3 weeks ago

  • Courts
  • Jobs
  • Travel
  • Features
  • Business
  • Property
  • Council News
  • Politics
  • More
    • Advertise with us
    • Haircare
    • Cooking
    • DD Pets
    • Hairdressing
    • Motors
Saturday 8°CSunday 10°C

Donegal Daily Donegal Daily

  • News
  • Sport
    • Sport

      All the winners of the 2022 Donegal…

      7 hours ago

      Sport

      Mark English crowned Overall winner at 2022…

      7 hours ago

      GAA

      Paddy McBrearty: Sunday is a great opportunity…

      14 hours ago

      GAA

      Two changes as Donegal host All-Ireland Champions

      16 hours ago

      Athletics

      Nakita Burke to represent Ulster at Armagh…

      3 days ago

      Athletics

      Donegal teachers and SNAs gear up for…

      4 days ago

      Athletics

      John Kelly breaks Ulster indoor Shot Put…

      5 days ago

      Athletics

      Finn Valley women break Ulster record in…

      5 days ago

      Boxing

      Ardara native Liam Doyle ‘flushed’ with Boxing…

      3 days ago

      Boxing

      Paddy Barnes to deliver boxing masterclass at…

      1 week ago

      Boxing

      Jason Quigley sets his sights on ring…

      2 weeks ago

      Boxing

      Brett McGinty wins by points decision in…

      2 months ago

      Football

      Cockhill Celtic handed away tie in FAI…

      21 hours ago

      Football

      Shane Duffy donates one-of-a-kind jersey to Creeslough…

      2 days ago

      Football

      Finn Harps seek volunteers for various roles

      3 days ago

      Football

      Buncrana Hearts awarded home draw in FAI…

      3 days ago

      GAA

      Paddy McBrearty: Sunday is a great opportunity…

      14 hours ago

      GAA

      Two changes as Donegal host All-Ireland Champions

      16 hours ago

      GAA

      Enda McFeely to referee his first Allianz…

      19 hours ago

      GAA

      Naomh Conaill commended with Ulster GAA Community…

      20 hours ago

      Golf

      Golf: Eccles and McDermott win 2022 Owen…

      5 days ago

      Golf

      New Gents Captain and President elected at…

      1 week ago

      Golf

      Rosapenna ranks third in Best Modern Golf…

      2 weeks ago

      Golf

      ‘Nothing else like it’ – Twitter gets…

      3 weeks ago

      Hockey

      Raphoe Mens 1st XI start the new…

      3 weeks ago

      Hockey

      Hockey – Raphoe drop valuable league points…

      2 months ago

      Hockey

      Hockey: Raphoe reach Ulster Linden Cup final…

      3 months ago

      Hockey

      Hockey: Raphoe remain unbeaten with win over…

      3 months ago

      Hurling

      Donegal into Conor McGurk Cup final as…

      2 days ago

      Hurling

      Donegal’s Conor McGurk Cup clash with Antrim…

      2 weeks ago

      Hurling

      Mickey McCann makes three changes for Conor…

      2 weeks ago

      Hurling

      Buncrana blitz Dungloe to take U21B Hurling…

      4 weeks ago

      Rugby

      Monaghan Rugby Club donate €1,200 to Creeslough…

      2 weeks ago

      Rugby

      Donegal’s most senior Rugby player Keith Anderson…

      3 weeks ago

      Rugby

      Three Donegal women start for Ulster in…

      3 weeks ago

      Rugby

      Letterkenny RFC girls watched by 18,000 at…

      3 weeks ago

  • Courts
  • Jobs
  • Travel
  • Features
  • Business
  • Property
  • Council News
  • Politics
  • More
    • Advertise with us
    • Haircare
    • Cooking
    • DD Pets
    • Hairdressing
    • Motors
FitnessLifestyleNews

DD Fitness: Your diet and your health

written by Emmet Rushe September 9, 2017
FacebookTweetLinkedInPrint

During the week I have been putting up calorie comparison pictures on my Rushe Fitness page.

When it comes to fat loss you must put yourself into a calorie deficit. There is no if, ands or buts about it.

It doesn’t matter what system or diet plan you follow. If you want to lose fat, you must be in a calorie deficit.

The problem that people find when trying to do this is twofold. Either they find that they are not eating enough, or they can’t have the food they like. This is a double-edged sword that will determine either success or failure.

Good nutrition programs should help to properly control energy balance in the body. They should prevent excessive swings in either direction; either too much or too little; but it should also provide nutrient density.

Nutrient density is the ratio of nutrients (vitamins, minerals, fibre etc.) relative to the total calorie content of the food.

A food with high nutrient density contains a high amount of key nutrients (protein, iron, zinc, B vitamins etc.) per 100cals of food.

Foods with a higher nutrient density are brightly coloured vegetables, brightly coloured fruits, high fibre, unprocessed grains and lean meats.

These foods also have a lower calorie density per 100cals. These foods are great for people who are trying to lose fat. You can eat more of them during a meal and not take in a huge number of calories, so overall calorie intake is easier to control.

They provide longer periods of satiation after meals, meaning you will feel fuller for longer. They are difficult to over eat also due to their satiation effects. They have more essential nutrients per volume of foods than foods with a higher calorie, lower
nutrient density. You are giving your body everything it needs, but also doing everything you can to help with your fat
loss goals.

The problem that people have, as I alluded to above, is they feel that they are missing out on the foods they love.

These foods can be added into any weight loss plan, but you must be careful with them.

The reason for this is that most of these foods have a hugely calorie dense. What this means is that these foods have a huge number of calories per 100g.

Foods with a high-calorie density would be cookies, crackers, butter, bacon etc. It takes very little of these foods to give you a huge number of calories and as most people come from eating huge amounts of these foods, it is very hard for them to display restraint and apply moderation when presented with them.

The best combination of foods when it comes to fat loss should be a good mix of foods that are both high in nutrient density and are low in calorie density.

This combination means that you get to eat more in volume of food each meal and gives your body all the essential vitamins and minerals it needs to help with your goals. This doesn’t mean that you must avoid the foods that you like completely.

You should realise that, if you need a certain number of calories per day for fat loss to continue. Your portion sizes of these foods will probably have to be lower than you are used to. You must weigh up the odds of whether you will be satisfied eating less of what you like occasionally, and more of what you need.

Alan Aragon has a table that he uses for his Flexible Dieting model.

It states that a good flexible diet plan should be 70% whole, minimally processed, nutrient dense foods that you love the taste of. 10% should be whole, minimally processed nutrient dense foods that are neutral to your taste. 10% can be semi-junk foods, that aren’t completely devoid of nutrition. 10% can be blatant junk food.

The percentages are based on total calories for the day, so the 10% of ‘junk’ isn’t much. If you are eating 1800 calories per day, the 10% is 180 calories. The rest of your diet should be wholefoods. This is the model that I am using myself now and it is working quite well for me.

However, I know my calorie intake and I am tracking my calorie and my macronutrients (protein, carbs and fat).

If you are coming from a background of having 70% of your diet being blatant junk foods, start by adding in a good nutrient dense low-calorie meal each day and then add another every 2 weeks until it becomes a habit and you can maintain it.

Once you have this in place, you and your body will be in a better place regarding both your health and your fat loss goals.

#TrainSmart

If you have any question on this article or for getting a tailored program to help you reach your
goals, please contact me through the link below.

https://www.facebook.com/pages/Rushe-Fitness/120518884715118

Or on my website,
http://www.rushefitness.ie/

* Emmet is the owner and operator of Rushe Fitness

DD Fitness: Your diet and your health was last modified: September 9th, 2017 by Emmet Rushe
FacebookTweetLinkedInPrint

Tags:
fat lossfitnessNutritionrushe fitnessweight loss
Emmet Rushe

LEAVE A COMMENT

You may also like

NW Simon Community call for new measures...

11 hours ago

Full time GP for Dunkineely to take...

14 hours ago

Donegal groups receive over €20,000 in energy...

15 hours ago

Donegal patients choosing Spanish hospital to avoid...

15 hours ago

Dog wardens to clamp down on littering...

15 hours ago

National: Sadness as elderly woman dies in...

19 hours ago

Letterkenny pair face trial over aggravated burglary

21 hours ago

Gaoth Dobhair fiddler in final of prestigious...

21 hours ago

Over 60 applications to have local vacant...

22 hours ago

Stramore National School kids are regional robotics...

22 hours ago
Advertisement
Advertisement

MOST POPULAR

Donegal County Council
Advertisement

Sport Hub

  • Stay up to date with Donegal Sport Hub on Facebook

    1 year ago
  • Donegal links rank in Top 100 Golf Courses in the World

    1 year ago
  • Bundoran 10 Event set for March 2022

    1 year ago
See More

Donegal Woman

  • Laura Brennan HPV catch-up clinics to be held in Donegal this February

    21 hours ago
  • Donegal Rose Katie calls on public to be brrrrrave for Special Olympics Ireland

    1 day ago
  • Majella O’Donnell named as a Global Hero of Hope for cancer patients

    2 days ago
See More

Columnists

Motoring - Brian McDaid

Brian McDaid: Remembering Ronan, the main man

3 days ago

Group Holidays - Travel Department

Travel: The 7 best things to see and do in Iceland in 2023

1 week ago

Career Advice - Rory White

Leaving Cert Class of 2023: Why you should make your CAO application now

2 weeks ago

Rethink Money - Sean McNulty

DD Money: 15 Christmas spending tips: How to save money this holiday season

1 month ago

Healthy Living - Sorcha McElchar

Why you really need to make a grocery list! – Sorcha’s Healthy Living

4 months ago

See All Columnists
Advertisement
Donegal Daily Jobs

Read More

  • News
  • Sport
  • Courts
  • Jobs
  • Sales & Services
  • Obituaries
  • Features
  • Business
  • Politics
  • Council News

Information

  • Contact Us
  • About
  • Advertise WIth Us
  • Privacy Policy
  • Disclaimer
  • Terms & Conditions

Our Sites

Donegal Woman
Donegal Woman
Donegal Daily

© 2023 Donegal Daily. All rights reserved.
Website by owenod


Back To Top.