Like the title says, this is how I make it work for me. If youre a fairly average, healthy individual this may also be a path you could take. I fully understand many people out there have special dietary requirements, say having diabetes for example. I hope you can find something in here that will help you on your way to meeting your goals in fitness, weight loss, or general health and eating changes. Cheers. ~~~ Facts for consumption outside the video setting regarding macro nutrients. . . Carbohydrates: Should encompass roughly 45-65% of your caloric intake (2.7-4.5g/pound) 1 Gram = 4 calories. Being your chief source of nutrients, ensure a high volume is complex carbs ex:(Plants, seeds, roots, starches and fiber) Simple carbs ex: ( fruits, lactose from milk, honey ) Food for thought for morning exercisers: roughly 70% of your glycogen (energy stored in muscles/liver) stores can be lost overnight. The most desirable Carb eating time is roughly 2-4 hours prior to exercise. This can be important, and also a challenge for morning gym goers. Proteins: Amino acids required for the repair and building of tissues/structures within your body, as well as syntheses of hormones, enzymes, and to a lesser extent energy. Protein can be used as an energy source during LOW CALORIE diets, in which there is a deep energy imbalance and Gluconeogenesis occurs, which turns to proteins for energy (not usually desirable) Complete proteins: food that supplies all your essential amino acids (cannot be created independently by the body, must be eaten) in the appropriate amounts. Things like Eggs, milk, meats. Incomplete proteins are simply foods that do not meet the standard of supplying all required amino acids but can be mixed to create complete proteins for use by your body. Ex: Rice+beans. Peanut Butter+Whole bread. Oatmeal+ milk Proteins are the better for hunger suppression than fats or carbs. Fats: healthy fats are considered monounsaturated and polyunsaturated. Things such as olive, or canola oil, avocados, almonds, soy, fish, and omega 3-fatty acids. 1 gram of fat = 9 total calories (more than double that of carbs or protein) Metabolically VERY inexpensive to convert fat into fat storage in your body. To turn fat into body fat, only roughly 3% of the calories are naturally burned. VS Carbs, roughly 23% of the calories are burned to create fat storage. Thus, regulating your fat intake is very important if youre primarily attempting to lose weight. Source: National Academy of Sports Medicine: Personal Fitness Training Text, Edition 4.
Posted on: Sun, 09 Nov 2014 21:57:02 +0000
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