Basic Nutrition
Metabolism Calculator
15 x (body weight) = total
daily calories to maintain body weight (total maintenance calories) – 500 =
losing 1 pound a week (theoretically)
Calories
To lose weight you will need to
consume less calories than you burn. There is no way around it.
With that being said not all calories are created equal.
You will be able to consume a few more calories if you eat more
nutritious foods. I know that you
are sitting there thinking I don’t want to sit there and count calories.
Good, because I don’t either. Fitday
has done a great job logging foods and the amount of calories even on foods that
don’t have a label such as apples. It
will even calculate percentages of macronutrients consumed.
Above is a good starting formula for losing weight but after time your
body which is built to survive will adapt to the calorie deficit and your weight
loss will slow and possibly come to a grinding halt.
This is where most people lose hope and give up.
At this point something will need to be changed.
Usually a gradual decrease in calories will do but if you are already
eating sparingly you might not be keen on that idea. If you get stuck do something to fire up the metabolism such
as having a built in cheat meal. Go
out, treat yourself, and don’t feel guilty for treating yourself for all your
hard work.
Protein
Protein is the building blocks
of muscle. Each gram of protein has
4 calories. Most of the time, the
amount of protein you take in is relatively constant. Protein will be the bulk of your nutrition.
Anywhere from 40-50 percent of your diet should come from lean sources of
protein.
Carbohydrates
Carbohydrates are your body’s
fuel and energy supply. Like
protein each gram has 4 calories. Carbs
are highly manipulated by almost every diet out there.
There are two different types
of carbs: simple and complex. Simple
carbs are burned quickly and most cause a rapid blood sugar spike in your body.
Complex carbs are generally digested slower than simple carbs.
They are better for sustaining energy levels and suppressing hunger
longer. Carbs should be kept lower
in your diet but not cut out. They
should be anywhere from 30-40 percent of your diet.
Fats
Fats are necessary to a healthy
diet and optimal bodily functions. Each
gram of fat has 9 calories. Fats
should be consumed less than the other 2 macronutrients but not eliminated.
Fats are needed to provide healthy hormone production and to metabolize
body fat. There are 4 different
types of fat: polyunsaturated, monounsaturated, saturated, and trans-fatty
acids. The ladder you should avoid
at all costs. Polyunsaturated and
monounsaturated are the best fats for you; these fats are not stored as body fat
as easily. Saturated fat should be
limited but not eliminated because most saturated fat comes from meat.
Water
Water is absolutely necessary
and should be a major part of your diet. The recommended amount of 8 glasses a day would be a minimum.
Not only is water calorie free but even slight dehydration can cause your
metabolism to slow down. You will
be amazed at the results you will get just drinking water instead of a soda.
Fiber
This is often an overlooked
nutrient but if you cut out fiber you will suffer and your metabolism will be
set to a grinding halt. Make sure
to eat your vegetables and if need be take a fiber supplement to get extra in.
Eating Habits
You should be eating at least 5
small meals a day preferably more but it is not always possible.
Eat every 2-4 hours. This
keeps your metabolism firing on all cylinders and you will be able to consume
more calories and still lose weight. Your
cravings will also not be as strong to cheat since you will be eating more
often. Most importantly it prevents
your body from going into starvation mode.
Starvation mode will cause your body to store fat and burn muscle for
energy. These meals are not huge
but they are big enough to make you feel moderately full.
You should divide up your calories equally among the 5 or 6 meals.
Your average meal should consist of a complete protein source, one
serving of a good source of carbs, and some fibrous vegetables.
To get healthy fats in your diet I recommend a supplement with fish oil,
flax seed oil, and maybe throwing in some nuts.
Don’t use dressings and other “flavor additives” that have calories
with your meals. You don’t need
fat at every meal because it will be in the protein source you choose.
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