Eat in moderation- every three to four hours (breakfast-snack-lunch-snack-dinner-snack)
- Egg whites
- White chicken meat
- Any fish
- Low-fat or fat-free cheese
- Low-fat or fat-free cottage cheese
- Protein bars
- Protein shakes
Protein is the key ingredient to dieting because it acts as a stabilizer for sugars. Protein slows down the process that glucose, sugar, travels into the bloodstream. It rebuilds muscle tissue, supports fat loss for energy, provides calcium, vitamin A, B2, B12, supports the immune system, appetite suppressant, and maintains growth of hair, nails, and skin. 35% of your calories should come from protein.
As a guide for meats, use the palm of your hand or a deck of cards to determine the serving size. Whenever eating a carbohydrate, always eat a protein with it.
Carbohydrates are sugars that provide energy, better concentration, and good source of fiber. 45% of your calories should come from carbohydrates. Fibrous Carbohydrates are fruits and vegetables which are a natural source that is full of nutritional value and should always be included in your daily diet.
Fruits & Vegetables:
Fats provide essential fatty acids, energy, appetite suppressant; good fats help our bodies release the bad fats. If your daily fat intake is cut back too much, your body will preserve fat for survival rather than release it for energy.
- Protein: 1 gram = 4 calories
- Carbohydrates: 1 gram = 4 calories
- Fat: 1 gram = 9 calories
- Ratio: 45-35-20%
- 3500 calories make up 1 pound of fat
If you cut out 500 calories from your diet, you could save/lose 1 pound a week. If you cut out 1000 calories from your diet, you could save/lose 2 pounds a week. It is not a good idea to be losing more than 2 pounds each week.
(If you have a fast metabolism add 500 calories/ slow metabolism deduct 500 calories)
Calorie Intake Formula:
Effects Of Exercise
Do not perform cardiovascular workouts prior to weight training (a 5-10 minute warm-up is plenty to elevate body temperature and to get the blood flowing). A full cardiovascular workout taps into the glycogen reserves, sugars stored in the muscles that our bodies need to preserve to lift weights. It would be best to perform cardiovascular activities after weight training.