BCF Nutrition Foundation

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat.”
(CrossFit Journal, September 2002, “The Garage Gym”

  • Cover your plate with vegetables, mostly raw, cooked is good as well but not best.
  • Eat lean meats when shopping for conventional options. Go for fatty options when you can find grass fed, free range, wild options. (antibiotics, hormones, grains, are all stored in fat so always go for the most natural sources possible which contain very high quality nutrients in both the protein and fat of the animal.)
  • Minimize sugar intake to 0% unless you are consuming vegetables and fruit. Fruit is a great segway into cutting out sugars as they can help with the sweet cravings. Always go for organic options unless the skin or rind is not edible or discarded. (pesticides can and will wreak havoc on your body and its hormonal responses which can in turn actually make it harder to rid of stubborn fat.) If you are looking to lean out even more minimize fruits to about 1-3 servings per day and try and consume them with a protein or fat source.
  • Try and eat 1-4 meals a day and minimize snacking. Yes you will have cravings but you will have more insulin spikes. The idea here is to minimize the insulin response/storage system. In other words every time you eat your body reacts at the hormonal level sending out insulin to transport nutrients to either muscle or to be stored as fat. The less you can stimulate these hormones the better of a chance you will have at getting into the fat burning zone.
  • The fat burning zone is when your body is in a state of burning its own fat as fuel. You can manipulate this zone by avoiding sugar, and high glycemic foods, eating less total meals per day, consuming fat and protein for breakfast and lunch, saving your higher glycemic carbs for later on in the evening. Saving high glycemic carbs for the evening will also induce a more relaxed state in your body triggering melatonin to be released and help you prepare for a natural sleep cycle. The better you sleep, the less cravings you will have throughout the day. Don’t know which foods are high on the glycemic index? Read this 2 page article from the CrossFit Journal- Click Here
  • Try not to worry too much about counting calories.The first thing we want to do is get your eating habits in check and if we are focusing on too many things at once such as calorie counting it can become too much too fast. Get in a good routine and mindset then we can talk about counting calories. At every meal make sure you have a high quality protein source beef, fish, chicken, pretty much anything that had to chase other animals or be chased by other animals to survive. Good fat sources such as avocado, almonds, cashews, coconut, animal fat, etc. Vegetables such as cruciferous greens are best. Kale, mixed greens, spinach, cucumber, etc should be the majority of what is on your plate.
  • When cooking try to stay away from “weak oils” that do not withstand heat very well. Good oils to cook with that withstand a good amount of heat are grass fed butter, coconut oil, avocado oil and animal fats. When cooking try to stay away from “weak oils” that do not withstand heat very well. Good oils to cook with that withstand a good amount of heat are grass fed butter, coconut oil, avocado oil and animal fats.
  • The food we eat has a direct and immediate effect on how we perform, whether it be our workout or any other task we face on a daily basis. Eat foods that “support exercise not body fat”. The idea is to eat foods that were intended for our bodies and avoid as much as possible foods that weren’t. Foods that are high-glycemic (a food’s propensity to elevate or spike insulin levels) should be avoided.
  • In CrossFit there are two different nutritional approaches. The first is the Zone Diet, and the second is the Paleo or Caveman Diet. Here is a simplified version of the Zone Diet that was published in the CrossFit Journal that you can download as a PDF article. The Zone Diet is a diet that focuses on balancing hormones in our bodies that are released by the food we eat. It uses a 40% Carbs, 30% Protein, 30% Fat model and helps to balance the macro-nutrients that we consume.
Paleo Food Pyramid
PALEO:

The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. Think about it this way… the things that are excluded are the food items that people are more often allergic to or just have issues digesting. White potatoes and corn just turn into sugar.

  1. The Beginner’s Guide to the Paleo Diet
  2. The Paleo Diet
  3. The Paleo Plan


PRIMAL:

The primal plan allows foods like the paleo diet, but includes some dairy. Such as creams, butter, greek yogurts, and some cheese (but don’t go overboard).

  1. The Definitive Guide to the Primal Eating Plan
  2. Getting Started with Mark’s Daily Apple
ZONE:

This plan is much more rigid. There is weighing and measuring and lots of planning to this one because each meal or snack is in blocks. You have to really lay your meals out ahead of time. This is great for a person who wants to really watch everything they eat and is organized. It does allow for some grains, but some people will choose to do a cross of paleo/zone. This would exclude the grains and only include for the paleo foods.

  1. Zone Diet Explained
  2. Zone Diet Meal Plans
A couple good resources about eating right:
  1. The last days of the low-fat diet
  2. YouTube Video – Mind your Mitochondria
Tips for Snacking:
  1. Steve’s Club
  2. Cattaneo Brosthey also have jerky
  3. Paleo Snacks
  4. More snack ideas
  5. Paleo Peopleyou can order snacks online (I haven’t personally tried it, but let me know if you do).
    Just a note – if you are a Costco person they do have a large thing of almond butter for under $6.
Recipes:
  1. Everyday Paleo
  2. PaleOMG
  3. Paleo Snacks
  4. PaleoPot (Crock Pot Recipes)
  5. Paleo Plan
Cookbook:

  1. Primal Blueprint Cookbook
  2. Primal Blueprint Quick & Easy Meals (I haven’t used this one yet, but love the Primal Blueprint Cookbook and it’s the same authors)
  3. Paleo Comfort Foodsone of my favorites
  4. Everyday Paleo – another common one used by a lot of people (she also has a great blog)
  5. Paleo Food online cookbook (I just found this one and will have to try it!)