Monday, February 6, 2012

Nutrition for Fat Loss and------Energy

Related Posts Plugin for WordPress, Blogger...
Nutrition for Fat Loss and------Energy: Don't forget that you need energy to live while you are focused on burning as much fat as you can. You need to eat enough every day or your body will rebel over time. And, you won't be healthy and lean, you'll be sick and weak.



Having said that, control what you eat! What puts weight on your body? Consume more calories than you burn over time (caloric surplus). Want to lose weight? Create a caloric deficit on most days (burn more calories than you consume). That is the law of thermodynamics. So what makes this such a complex process?

Cutting calories to help reach your fat loss and weight loss goals is not as easy as “just doing the math.” You need a healthy meal plan to start the process. After that, you will make many adjustments until you know how different foods affect your body.

Don’t think you can just eat 1,000 calories every day and continue to lose weight (because you have a caloric deficit). This tactic will only work for a short time. Your body doesn’t know you’re on some crazy diet. It thinks you are starving, so it goes into survival mode and stores body fat. Many of you have wrecked your metabolisms by eating too few calories during the day (month after month).

Calories are Not Your Enemy

Calories are just units of energy in the form of food and drink. Consider these facts:

--one gram of protein provides 4 calories

--one gram of carbohydrates provides 4 calories

--one gram of fat provides 9 calories

--one gram of alcohol provides 7 calories

--vitamins and minerals don't provide any calories

--water provides no calories

Depending on your goals, you may want to gain weight (such as athletes) or lose weight. Proper training will allow you to do either without losing critical muscle mass.

What About Basal Metabolic Rate, My Activity and My Menu?

What is your BASAL METABOLIC RATE (i.e., the number of calories you would burn if sitting all day doing nothing)? You will need to know this rate because it is important when planning meals to reach your individual training goals.

For instance, my basal metabolic rate is about 2,000 calories. If I eat 2,000 calories and burn 500 calories through exercise and daily activity, I will still lose weight and burn fat (500 caloric deficit).

If I starve myself and eat 1,200 calories (1,300 caloric deficit) day after day, my body will rebel and store body fat. A 1,300 caloric deficit is too large (severe calorie restriction).

You will find it easier to cut more calories by eating healthy and eating foods with high water content. You will actually be eating more while eating fewer calories. And, you will feel fuller for a longer period (thereby eating less).

Components of a Healthy Diet

Protein

Proteins are the basic building blocks of life. They make up a large part of our foods such as meat, nuts and beans. It is very important for building and repairing body tissues, especially after a tough workout. Protein should provide 15-30% of total daily caloric intake, depending on your goals. Include protein in every meal to help you feel fuller for a longer period (helping you eat less during the day).

Carbohydrates

Carbohydrates are made mostly of sugars. They are also important to spare protein to build and repair body tissue. Carbs provide vitamins, minerals, fiber and other substances that are important to overall health.

Carbohydrates are not your enemy! They are your body's preferred source of energy (especially during exercise). Its important to have a meal plan that includes the macronutrients (carbs, protein, fats). The primary cause of weight gain is a caloric surplus. There are some instances where carb cycling can be a great strategy to burn fat. But, you should master the basics of nutrition first.

The majority of your carbs should be low glycemic (about 80%) with the rest of your carbs being high glycemic. This means that you should limit eating foods like white potatoes, white bread, corn, pasta, muffins, refined foods and white flour products.

These high glycemic foods encourages fat storage since more sucrose is escorted into the bloodstream quickly. The best time to eat high glycemic carbs is after a tough workout when your body needs quick replenishment.

Concentrate more on foods like fruits and vegetables which have high fiber and/or water content. Total carbs should provide 55%-60% of total daily caloric intake for moderately active individuals.

Fats

Fats are important for your diet because they help you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter) and trans fats ( partially hydrogenated fats found in packaged foods). Some saturated fats, such as coconut oil, are healthy fats.

Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive and canola oil). Fats should not exceed 20% of your total daily caloric intake. Percentages of protein, carbohydrates and fat should be adjusted based on your goals and level of exercise activity (i.e., hobby, recreational, sports, etc.).

Water

You can only live a few days without water. About 2/3 of your body is water. Drink about half your weight in water every day. So, if you weigh 160 pounds, drink 80 ounces of water each day.

Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water.

Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn't provide energy).

You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes.

Vitamins and Minerals

Discuss the supplements you plan to take with your doctor. Don't try to treat serious medical conditions with supplements. Look at the GRAS (Generally Regarded As Safe) supplement list published by The U.S. Food and Drug Administration.

The supplements that I take and recommend to clients are multivitamins, fish oil and green tea. Notice that these supplements are great for health benefits and are not targeted at weight loss. Exercise and eat healthy to reach your fat loss and weight loss goals.

Burn fat and stay healthy!

Be sure and download your FREE 14-Day Accelerated Fat Loss Program from My Fitness Hut!

"Exercise is not my life.....exercise makes my life better!"

27 comments:

  1. Liquid diet for weight loss

    4FATLOSSDIET QUALITY GUARANTEES We are World class health & diet management brand, specialized in ultra-effective Rapid weight loss super foods & drinks!

    to get more - https://4fatlossdiet.com/4fatlossdiet-quality-guarantees/

    ReplyDelete
  2. Thanks for writing such a detailed and well-grounded article! Taking into account my personal experience, I may say for sure that eating healthy can help you not only to lose weight but also to have much more energy and even to be happier in general. This article http://www.agsinger.com/how-to-lose-10-kg-in-one-month-a-plan-to-suit-everyone/ may help you in planning your balanced diet. Hope you'll enjoy reading it.

    ReplyDelete
  3. Thanks for sharing the blog.Cloma Pharma Black Spider Fat Burner in India is best supplement for weight loss.

    ReplyDelete
  4. Whey protein concentratea

    Nutraebay is the best health & fitness goals products provider online store, Get Optimum nutrition Gold standard whey protein for weight loss for achieving fitness goals in less time with no side effects at Nutraebay.com

    to get more - http://www.nutraebay.com/shop2.php

    ReplyDelete
  5. I really like your Blog. Thanks to Admin for Sharing this useful piece of Information. Addition to this here I am Contributing 1 more Similar Story Fat burning Foods.

    ReplyDelete
  6. Well said, the diet you have stated here seem very informative & hope could be for others too...

    ReplyDelete
  7. Thanks a lot very much for the high quality and results-oriented help. I won’t think twice to endorse your blog post to anybody who wants and needs support about this area.

    DR.Ethix

    ReplyDelete
  8. Vitamin B1, C, and caffeine in green tea can promote gastric secretion and help digestion and fat elimination. The catechins in green tea have the effects of anti-oxidation, increase metabolism, and scavenge free radicals. It can activate protein kinase and triglyceride lipase through many actions to reduce the accumulation of fat cells, thus achieving weight loss.
    Green tea weight loss in 1 month

    ReplyDelete
  9. Thank you for sharing such an informative blog!

    online fitness program

    Visit to get more information - https://www.limitlessworkouts.co.uk/blog

    ReplyDelete
  10. Up to 40% Off Jyorana Mass Gainer 1kg With Free Shaker Bottle , Extra Rich Chocolate Flavor

    ReplyDelete
  11. really helpful content one should really follow these steps
    best rapid mass online

    ReplyDelete
  12. I simply wanted to write down a quick word to say thanks to you for those wonderful tips and hints you are showing on this site.
    https://ethix.in/product/biotone-multivitamin-syrup/

    ReplyDelete
  13. I simply wanted to write down a quick word to say thanks to you for those wonderful tips and hints you are showing on this site.

    ReplyDelete
  14. This information is very useful for us. this blog is very good and helpful.

    Buy Best Supplements

    ReplyDelete
  15. Buy 100% Original AuthenticOn Optimum Nutrition Serious Mass Gainer 12 Lbs online India at best prices from bodybuildingnutritions.com. Certain items avail for the free delivery.

    ReplyDelete
  16. Thanks for Such a nice information.
    Buy Ronnie Coleman King Mass 15lbs online India at best prices from bodybuildingnutritions.com. Get COD and free delivery on Certain items.

    ReplyDelete
  17. Buy 100% Original Animal Mass 5kg online India at best prices from bodybuildingnutritions.com. Get COD and free home delivery at Certain items.

    ReplyDelete
  18. Thanks for sharing such beautiful information with us. I hope you will share some more information about weight loss. Please keep sharing.
    Health Is A Life

    ReplyDelete
  19. Thanks for nice Information.
    Buy Musclepharm Essentials Carnitine 31 Serving Online India at best prices from bodybuildingnutritions.com. Get COD and free home delivery at Certain items avail.


    ReplyDelete
  20. Anyone can get a Reliable and Right Information about proteins to be a perfect athlete.
    Great article! Thanks for sharing this valuable information.
    If you want to get the best or perfect athletic nutrition then Dymatize is here to help you with the best protein.
    Be A Perfect Athlete

    ReplyDelete
  21. Excellent blog, good to see someone is posting quality information. Thanks for sharing this useful information. Keep up the good work.
    Shop Vitamins Online

    ReplyDelete

Search my blog