Laurie Dickson
CLEAN EATING
Clean eating has been steadfast nutritional staple in the health and fitness industry. The premise
of consuming whole foods while avoiding processed and refined foods has helped transform the
nutritional health of so many. This is what NPAA judge and World Champion Fitness Model Laurie
Dickson has to say about the principles of clean eating:
With over 14 years of experience in the
fitness industry, I have seen a plethora
of recommended diets and so called
short cuts that guarantee an optimal
physique. It can be challenging to
understand which method of nutrition
will yield the best results, especially
with so many options advertised in
the media. Clean eating is one of the
few that has stood the test of time
with consistent winning results for
clients and my career as a professional
athlete.
Clean eating follows a 3-phase dietary
regimen. The initial phase consists
of dense caloric content, which is
important for gaining muscle. During
this phase a ‘cheat’ meal is integrated
the same day of each week, for
example, to reduce potential chronic
energy restrictions. It should be rich
in carbohydrates, which will increase
blood sugar levels to yield increased
moods, muscle definition/volume,
vascularity, and energy. This will refuel
the athlete psychologically, reactivate
his/her metabolism, and stimulate
leptin; a hormone that helps regulate
energy sources.
Additionally, the
reduced consumption of carbohydrates
the following day yields increased fat
loss. It is also important to note that
a cheat meal is just one meal, not an
entire day!
It is important to keep the meal plan
as functional as possible during this
phase. Recipes should be palatable,
nutrient dense and enriched with
healthy proteins, carbohydrates and
fats. Hence the excessive consumption
of fat-free products, boiled chicken
breasts or yams is not recommended.
Balance is key.
Phase two is comprised of fewer
carbohydrates and increased protein
and fat intake.
Six meals are
recommended per day to maintain
a faster metabolism while the cheat
meal depends on the athlete’s current
physique. At approximately six weeks
prior to competition, phase three is
implemented with no cheat meal,
more protein and quality fats.
I believe in this formulation because
it has been tried and true. I have
seen diets consisting of high sugar
intake (in an attempt to increase
insulin levels and hope to burn
body fat) with synthetically derived
boxed products, which contradict
the true health and wellness aspect
to physique competitions.
Our bodies are performing at
abnormal levels for long periods of
time and require top notch fuel and
energy sources. Besides reaping the
benefits of an esthetically sought
after physique, we more importantly
reap the long term health benefit of
optimum nutrition. A lean competitive
physique can be acquired through a
regimented and balanced nutrition
plan with a cheat meal on the
seventh day. Clean eating takes the
complexity out of sourcing adequate
fuel consumption.