Helpful Information when making positive changes to your nutrition
NUTRITION IS A BIG PART OF YOUR SUCCESS:
Protein: 4 calories per gram
When programming a diet for fat loss, we should always consider protein as the first step for setting your calories
Some specific reasons for this:
1. Protein is satiating
2. Protein is the most metabolically expensive food we eat taking up to 30% of the energy
it gives us to digest, absorb, and metabolize
3. It helps protect our lean mass
4. Protein cannot be stored in adipose tissue.
Carbohydrates: 4 calories per gram.
Your body requires a certain amount of
glucose to function. Your body is constantly
producing glucose regardless of your carbohydrate
intake. The liver can convert many amino acids into
glucose through a process called gluconeogenesis.
Your liver can make about 5 grams of glucose per hour.
That's 120 grams a day, and this is a good thing because your body requires about 100 grams of glucose a day to function.
Fats: 9 calories per gram.
Fats are the most calorie dense macronutrient
Fats are essential for several bodily functions. Without fats, cell membrane would not be able to maintain their integrity.
Fats are essential for creating and maintaining many of our hormones.
The brain is 60% fat.
Fiber: Is a type of carbohydrate.
However, it functions very differently from regular
carbohydrates in human metabolism.
There are two types of fiber:
1. Soluble fiber, which dissolves in
water and it benefits human health by binding to
cholesterol as it travels through the GI tract.
2. Insoluble fiber, it doesn't dissolve
in water and benefits digestion by adding bulk to the
stool.
Fiber promotes healthy digestion and can
contribute to a sense of fullness that can be very beneficial.
When first starting to add fiber such as psyllium husk or Metamucil to the diet, it's best to start slow.
EVERYTHING THAT HAPPENS IN THE BODY IS FUELED BY ENERGY!
Calories are simply a unit of energy.
Your energy balance is the balance of calories consumed through eating and drinking. Compared to
calories burned through physical activity.
COMPONENTS OF ENERGY EXPENDITURE:
1. Basal metabolic rate (BMR) 60%.
Of our total daily expenditure, by far the biggest contributor is our basal metabolic rate.
This is the amount of energy expended while at rest, and includes functions such as circulation, heart beat , body temperature.
BMR accounts for 60% of our overall energy expenditure.
In general, your BMR is the most significant contributor to energy expenditure.
However, it is still influenced by your nutrition. If you are on an extreme diet, your BMR will
naturally be reduced as a protective adaptation to reduction in food.
2. Non-exercise activity thermogenesis (NEAT) 25%.
Non-exercise activity thermogenesis accounts for roughly 25% of our total energy expenditure,
It can vary from person to person.
NEAT is all the movements you make without intending to, i.e. fidgeting, pacing, waving your hands when
talking, and postural habits.
3. Thermal effects of food (TEF) 10 to 15%.
Thermal effects of food is the energy your body must expend to release the energy from the food that you eat.
Not all foods give us the same amount of energy. The amount of energy or calories in a food depends on several factors, including the macronutrient composition of the food. Different forms of food require different forms of energy for
digestion and metabolism.
Protein (TEF) 20-30%.
Ex. 100 calories, your net would be 70 to 80 calories.
Carbohydrates (TEF) 5-10%.
Ex. 100 calories, your net would be 90 to 95 calories.
Fats (TEF) 2-3%
Ex. 100 calories, your net would be 97 to100 calories.
4. EXERCISE ACTIVITY (EA)
Exercise activity can vary person to
person. However, it is the smallest component of our
daily energy expenditure.
5. TOTAL DAILY ENERGY EXPENDITURE (TDEE)
Our total daily energy expenditure is all of these combined:
TDEE = (BMR) + (NEAT) + (TEF) + (EA)
In summary, your TDEE is basically calories in versus calories out.
HELPFUL SUGGESTIONS FOR MEETING YOUR PROTEIN GOALS:
Ideas for breakfast:
Oatmeal with protein powder, hard boiled eggs, egg burritos, whole eggs with egg whites
(egg whites are 100% pure protein), cottage cheese, Greek yogurt, protein pancakes, protein waffles, turkey sausage,
a protein smoothie (you can prep it the night before).
Some other sources of high-quality protein would be:
Chicken breast, salmon, beef, whey isolate protein, egg whites, tuna, Greek yogurt,
cottage cheese, shrimp, halibut, extra lean ground turkey, lentils.
Try to spread out your protein throughout the day If you start first thing with breakfast and hit 25 to 30 grams of protein,
it will make it much easier to hit your target at the end of the day. You also want to spread it out into three or four meals
per day because there is a cap on how much protein synthesis you can get out of each meal. Roughly,
30 to 50 grams depending on your lean mass.
Also,
** Weigh and measure all your food
** Prep your food one or two days a week
** Drink a half gallon to a gallon of water a day. You can add EAAs or Crystal Light if you want to flavor the water.
** Aim for 25 to 30 grams of fiber a day.
Supplements you might find beneficial once you have dialed everything else in!
** Creatine monohydrate, 5 mg per day
** Fish oil
** Digestive enzymes
** Multi vitamin
** Vitamin D3+K2
** L-Carnitine
I have listed some of my Favorite Amazon links below for products that I use. I hope you found this information beneficial if you have any questions please send me a text, I look forward to working with you.
Iso lean White chocolate Peanut butter Protein powder
