After a beautiful, long hot summer, and maybe a few too many cheats on the patio, it’s time to trim down. Next thing you know it’s Thanksgiving, then Christmas. The problem sometimes, is just realizing how far we stray off our diets. Over the next few days, we will post several articles taken from our soon to be released book “Flawless Food Facts” – Learn to be your own coach. It will feature the breakdown of carbohydrates, Proteins, Fats, fast foods, sample meals (both good and bad for comparison) and tons of recipes. The book will be on Amazon and Kindle November 30th. We hope you enjoy it!
In the chart below you get an idea of typical athlete type of carbs. These are pretty low carbs, low calorie, and basically no fat, or sodium. Unless of course you add fats, or sodium to them. These portion sizes are small, in some cases, you may want to double them. later this week we will also give you some guidelines of how to figure out a baseline of calories, and macro nutrient breakdown. (We promise to try to keep it simple.) Once you have some basics, then you can figure out a meal plan based on your own criteria, goals, activity levels, and of course any health issues you may have. A lean athletic women may eat anywhere from 1500 to 2500 calories or more. Guy’s, anywhere from 2000 to 5000, depending on body type, or if you trying to lean down or gain muscle. For a women who is active, start with a gram of protein per pound of body weight, the balance are carbs and good fats. Guys 1 gram to 1.5 grams peer pound of body weight.
1 gram of Protein = 4 calories
1 gram of Carbs = 4 calories
1 gram of fat = 9 calories.
You can use table and the next few to be posted to help you with meal planning. Write something out. It will help you to understand why you may be gaining weight. We will feature more details on calculating calories and how to structure a meal plan.
Don’t forget, its not just the carbs themselves, but the quality. The cheater carbs convert to sugar much quicker giving you an insulin spike, plus the fat in the product. So why are you feeling fat, tired and bloated? Insulin spike, sugar being stored as fat, eating fat, and tons of sodium retaining water. A little cheat here and there is ok, but when you look at the numbers, they sure add up quick!
Our next article will be on alcohol, followed by protein, fast food, then mewling planning – setting up your own weight loss plan!