Search Results for: nutrition
Nutrition: How to Stop Storing Fat; Use it As A Fuel Source
By Aaron Guyett
Recently I have had a ton of clients ask me to help them with their nutrition. Which is AWESOME!!
Nutrition is literally THE MOST IMPORTANT part of losing or gaining weight. I am stoked to help you with one of these at a time: gaining lean body mass or losing body fat.
Trying to gain lean body mass AND lose body fat at the same time is unproductive at best.
Most of us are trying to lose the body fat, and reveal the sexy and strong muscles we’ve been hiding underneath that blubbery substance for too long! This blog will direct you to some of the best resources I have, in this battle against the bodies best fuel storage ever–fat
To use your fat as fuel instead of cushion here are the principles:
- Psychological hunger (boredom usually) is not your friend…drink 12-20 ounces of water when you think your hungry and wait thirty minutes, if you are still hungry, go ahead and eat.
- Plan what you consume (eat and drink), and record what you consume–yes, even cheating. If you plan your cheat meals, they will not overtake your life, by going from one meal to an entire weekend (starting Friday and rolling Monday, because-I-already-messed-up-so-I-might-as-well-eat-like-crap-again-today). It is hard to use fat as fuel, when you keep storing up the fuel for four days straight. Try MyFitnessPal as an app to plan and track.
- Not every calorie is the same, but if you drastically reduce the consumption of alcohol, high fructose corn syrup, sugar, sodium, and saturated fats, counting calories will really help you understand what is going on with your body. Your lean body mass uses fuel, and your body fat can be used as fuel if you run out of food as its primary fuel source. Estimating calories spent and calories consumed will give you a much better idea of what you are doing to create this internal environment. It is just like using a budget and financial tracker, but for your physical health. S ome of the free websites and apps out there are incredible for keeping track, and make it easy.
- If what you are doing right now is not getting you to where you want to be, stop doing it. I think it is unfair to tell someone to stop without giving them at least a couple solutions. Try the above first, and if you need some helpful plans for nutrition I have a link here that has three incredible downloads just for you! http://www.personaltrainerorangecounty.com/30daydownload2013-2/
- Use the advice and experience of the experts you pay and visit on a weekly basis. The Innovative Results trainers have not only done all of the above for themselves, but they have literally helped thousands of people lose body fat, eat better, move better, feel better, and look better. They have heard every excuse, situation, and reason for not getting to goals multiple times. They want to help you improve your quality of life. Use them.
- Once you get to your goals, please, please, please, pretty please do not go back to the nutrition and lifestyle choices you were making before. That was the reason you decided to get help in the first place, or read and follow this pathway to use fat as fuel. There is no reason in this whole wide world that you would want to go down that path again. So make new habits, and keep them for heaven’s sake!
Here is a quick synopsis of what is written above: hunger doesn’t necessarily mean eat; plan and record what you eat; understand that calories are important, but not everything; stop doing what is storing up fat, and start making changes that help you use fat as fuel; use actual experts in this field; and stay the course, even when you get to your goal weight or look. Going back to your old ways, will only turn you into your old self (the one that had more fuel or cushion than you wanted and needed).
Thank you for taking the time to read this, and I hope the app, link, and blog helped you this week, month, and year!
Email info@innovative-results.com, or fill out the form below to find out how Innovative Results can help you out more specifically.
Forget The _______ Diet and Learn What You Should Eat, Why, When and Lets Us Help You Develop Better Habits Over Time. 5 Part Nutritional Series Starts Saturday, June 29th at 11am
Most people know how to lose weight; stop eating McDonalds and workout, or eat less and move more.
Very simple, right?
Well then why are people always asking, why can’t I lose weight?
Why is my friend losing weight on the _______ diet but it makes me gain weight?
How is it possible to eat all this organic food and workout so much but still feel less than amazing?
With all the mass-market diets and conflicting advice out there, everyone seems to be a proponent of something different. So what does it all mean? Well despite all the cookie cutter programs and pyramids out there, one thing for sure which research agrees on is this: what works for one person, has little to no effect on another, and can often make a third person even worse. Or in the words of the ancient Roman philosopher Lucretius, “One man’s food is another man’s poison”.
So the answer to the question is that all these programs are all right, but just not for everyone. This is because of biochemical individuality; you are as individual as your fingerprint. Your specific diet is based on your genetics, which dates back to your ancestral background. Should you eat more like an Eskimo or an Indian, like a lion or gorilla, or somewhere in between? And what would happen if you swapped their diets? We get back to the basics and determine what makes your metabolism tick; what causes your little cellular engines to fire. When your body is firing on all cylinders, it can do what it needs in order to create health.
Is health simply looking good and making skinny jeans look sexy?
Is health simply the absence of symptoms?
There are a plenty of people who have lost the weight and look “healthy” but still have problems with brain fog, fatigue, insomnia, low libido, aches and pains, skin irritations, slow recovery, indigestion, etc., etc. Real optimal health is when your body gets back to 100% function.
Some people feel “ok” but definitely are not where they want or need to be. Just because certain symptoms like afternoon fatigue are common and easily beaten with a Starbucks run, does not make them “normal” despite what most doctors will tell you. Symptoms are typically the last thing to show up in a disease process and a disease process all stems from some malfunction in your system. We help you find those malfunctions and help you to heal it before it turns into major problems down the road.
One of the best predictors of the future is your past and this is where Nutridentity™ begins. To understand your nutrition and health history and how it is affecting your body today provides a science based foundation to begin your journey towards optimizing how well your hormones, immunity, digestion, detoxification, elimination, and neurotransmitters are working to provide the energy to thrive and resistance to prevent and heal illness and disease.
Nutridentity™ is an international wellness company leading people to maximize their lives through bio-customized wellness programs using Metabolic Typing® and Functional Diagnostic Nutrition®. Through our sophisticated and integrative system, we design programs based on your unique biochemistry, lifestyle, and physiological components of your health. Using functional lab work and research supported strategies, we can identify hidden healing opportunities and engage our clients in a health building process to implement customized lifestyle restoration protocols.
Register for the workshop today:
Experts Say: 70+ Percent of Your Fitness Results Depend on Nutrition.
I’m sure you’re probably saying, “Oh No…Not Another Eat Weeds and Seeds Article”
To be honest, I think people over think healthy eating and have made it WAY to complicated.
Wanna get healthy and lose body fat?
It’s really simple….
See that picture on the right?
Healthy eating really doesn’t need to be much more complicated than that.
Another way to think about is this:
“If God made it, eat it”
Right? If it occurs naturally, then odds are, it is good for you.
If MAN made it, RUN!
Now we could get into a longer discussion about genetically modified foods, organic, dairy, sugar and other hot topics…BUT I will leave that for another day.
Start simple and make changes and refinements as you go.
If you’d like a little more detail, here is a longer article about healthy eating, called Nutrition Nightmares.
Click here to view more detailed Nutrition Info.
Want even MORE info?
Check out these resources:
Check out our FREE Fitness Tools page for grocery shopping lists, sample days, and more.
You should also check out the Nutrition Articles on our blog.
Needless to say, we are trying to provide you a ton of information, BUT DO NOT let this information confuse you.
Keep it simple and make consistently, small improvements over time. It’s a healthier way to make changes in your life and more likely to last over time.
Hope that helps!
If you have specific questions, leave us a comment!
Congratulations Amanda Brown for Earning her Masters in Nutrition!
Amanda Brown is an incredible member of the IR Family!
She recently graduated from Cal State Long Beach, with a Masters in Nutrition! Not only is she an incredible trainer, but she continues to improve herself, her service and her ability to help people become better athletes and healthier people.
Amanda grew up playing field hockey and continues helping young athletes elevate their game. If you have the chance to get to know her and gain from her expertise, take it seriously, becasue there are very few trainers and nutritionists with her passion for what she does.
Way to go Amanda!
We are all proud of you and are fortunate to have you in our Innovative Results’ Family!!
Pieces of the Puzzle – Part 2 – Nutrition Tips to Look and Feel Better
Ever take a tired and hungry 3 year old into a toy store?
What happens?
You know the story…I want this, I want that, can I have this…and then disaster if they hear “no”.
Now, you may smile and laugh because of a recent encounter with this.
You may have even learned a lesson and avoid this situation at all costs!
You don’t blame them for this, right? Kids don’t know any better and it takes time for them to learn that they can’t have everything they see.
You obviously don’t buy them everything they want, because they will become spoiled and you’ll go broke!
Pretty obvious, right?
My question is: Why do most adults correct their kids about WANTING everything at the store, then allow themselves to indulge in every gluttonous pleasure they encounter?
I’m sure you don’t do this, but it really just boils down to human nature.
In truth, I really don’t think people these days understand how to eat healthy. There is so much noise out there regarding healthy foods, diets, plans, groups, supplements, replacements, suppressants and other stuff, that it has become very confusing.
Some people may scream “fat free” or “sugar free”, but is that really the answer?
Major Problems with Our Nutrition
1. People don’t know what to eat
Eat this vs eat that..so many questions, right? This diet, that diet, fat free, sugar free, sugar substitutes, trans fats, marketing, doctors, friends, family etc etc etc. Everyone has an opinion. Most people I talk to are completely confused, frustrated and looking for the truth.
2. People have become dependent on convenience
Everyone is busy, so if they are going to eat healthy, they have to figure out how to make it work in their crazy schedule. Taking the time to plan, shop and preparing good food is more simple than you may think.
3. People have an unhealthy expectation of perfection.
People always stumble or get stuck in a funny situation and eat poorly. The key is to do your best on the next meal, the next snack or the next day. Perfection is not the goal, so relax. Use each mistake or challenge as a learning experience.
Those who succeed will be the ones who are most prepared for any situation. See below for specific tips and tools to help you along the way.
4. People are too emotionally attached. Food is comfort and pleasure.
This is no different than your kid touching the stove, burning his/her hand and then learning not to touch the hot stove, right? If you keep leaving the bread on the table at dinner, eat the whole thing, then feel guilty…my advise is to learn to tell the waiter to get that basket of rolls away from you. Simple.
Is your goal bigger than the temptation?
3 simple Nutrition Tips to eat healthier without the pain of dieting.
1. Get the bad food out of your house, office, car, purse, backpack, etc.
Here is a good rule of thumb…If God made it, eat it. The more we touch it (alter it, refine it, package it, market it, etc) RUN! I truly believe that eating more naturally occurring foods will transform the way you look, feel, perform and recover!
Now, since we are all a little weak, it is vital to get the bad food out of site. Don’t tempt yourself with the bad alternative. If oatmeal raisin cookies or brownies are around, I WILL EAT them! I have proven it time and time again, so I have learned not to keep them around.
** KEY POINT: I do NOT expect perfection from myself or my clients. I indulge from time to time, but it is not a daily habit. An occasional sweet is not the end of the world. Enjoy it and move on 🙂
2. Surround yourself with good food and snacks
Once the bad food is out, then its time to restock the shelves with good food. We have provided a great shopping list for you to use as a template at the grocery store. You should also look for local farmer’s markets. These can be a great way to find fresh produce, save money and support a local farmer. Once you’ve got good food around, then you should cook a few meals and/or prep it for the week.
I prefer to cook on Sunday and Wed nights. I cook a large amount of food, divvy it into Tupperware and then I have it ready for the next few days. This process solves 2 big problems: Getting busy, not having good food available and making a poor choice…and its a simple way to control portion sizes.
Plus, did I mention that this could save you hundreds of dollars per month? Check out the Dining Out Budget sheet for more details.
3. Forget “diet” food – fat free, sugar free and other diet gimmicks are just marketing hype.
Filtering out all the hype and noise is the next big task. These days we are bombarded with new foods, diets, supplements and ideas. The truth is that without having a good foundation of real, natural foods, all the supplements, bars and shakes are useless. Its not just about fat, carbs and protein. Real, whole, natural foods provide minerals, vitamins, antioxidants, phytonutrients, a variety of amino acids, fiber, carbohydrates and fats. We need all of these things to function at our highest levels.
Most diet foods tend to focus on Protein or Sugar, but lack the balance we need to function properly. So realize that the majority of your calories should come from natural foods and everyone should eat a balance of proteins, fats and carbohydrates. Strive to hit the basics before you start thinking about supplements or drastic diet plans. I bet you’ll be surprised how great you feel!
“It’s the unconscious behaviors that impact diet/nutrition the most. Being conscious is important w/ food choices” -Candice Cendana
Thought Candice (aka @HealthOC) hit the nail on the head when she sent me this tip on Twitter. Lots of us have heard about healthy food, read books, and heard scary statistics, but unfortunately we continue with our old bad habits. In order to change, we have to become conscious of our eating habits.
What we Think we do and what we ACTUALLY do are two different things
Ideally, you would keep a daily Food Journal, but here are some simple questions to assess your daily drill:
Print out this piece of paper and simply fill in the blanks for the third part to these Nutrition Tips.
1. I wake up at ___and eat ______________. (include drinks)
2. I stop on the way to school/work and get ________________.
3. I always snack on ____________ in between meals.
4. My favorite snack is _______________.
5. I usually (pick one) bring my lunch to work / go out to lunch.
6. If you dine out for lunch…I usually eat ____________ for lunch.
7. I usually buy a _____________ to drink from the gas station, vending machine or quicky mart.
8. I usually have __ cups of coffee per day
9. I usually have __ alcoholic drinks per night.
10. When go out on the weekends, I will have ___ glasses of wine/beers/other drinks.
11. I eat ___ meals at restaurants every week.
12. I cook ___ meals at my house each week.
13. I ________ vegetables.
14. I go grocery shopping every ___________.
15. I plan my meals for the week every ____________.
16. ___________ is my day to plan, prepare and cook meals.
17. I could schedule time on __________ to shop, prepare and cook every week.
18. (Yes or NO) I am conscious of the amount of food I eat. Yes or No
19. I keep a food journal each day. Yes or No
20. I take the time to learn and gather new healthy recipes and ideas. Yes or No
21. Eating good, quality food is important to me. Yes or No
22. I am willing to work on implementing new eating habits to help my family become healthier. Yes or No
These are just some basic questions to get you thinking (conscious) about your eating habits. The next step is to actually start making healthier choices, implementing them into your life and creating new habits that help you work toward your goals. Remember, you have everything you need to change and you are strong and powerful enough to make these changes.
Is it always gonna be easy, of course not, but nothing worth while ever is 🙂
More Nutrition Tips! Try These Recommended Tools and Resources:
Check out our FREE Fitness Tools page for grocery shopping lists, sample days, and more.
You should also check out the Nutrition Articles on our blog. They are packed full of helpful information!
If you have specific questions, leave us a comment!
Next Up! Pieces of the Puzzle – Part 3 – Learning the ins and outs of Exercise.
- How to Get Started
- Exercise Selection
- Making Progress
- Changing things up
- Answers to a few Important Questions
Gonna be a great one, don’t miss it!
If you liked these Nutrition Tips, leave us a comment and share this with your friends, family, and coworkers.
If you want some extra guidance, we would love to help you at Innovative Results – The Orange County Fitness Playground.
General Nutrition Guidelines and Recommendations For Improved Quality of Life
36 Recommendations To Help You Improve Your Quality of Life Through Nutrition
- Eat when you are slightly hungry not famished.
- Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
- Use smaller plates.
- Drink more water (at least 64 oz per day).
- Eat 6-12 servings of vegetables per day.
- Eat 3-6 servings of fruits per day.
- Eat more plain nuts.
- If you eat meats consume lean meats.
- Priority of meats: fish, chicken, turkey, red meat, and pork.
- Eat 6-12 servings of whole grains.
- Do not drink sodas.
- Reduce your consumption of refined foods or manufactured foods to almost none.
- Do not eat fried foods.
- Turn most white foods brown.
- Eat brown rice instead of white rice.
- Eat whole wheat bread instead of white bread.
- Eat whole wheat pasta instead of white pasta.
- Reduce your consumption of fast food.
- Make choices which shows your body how much you love it.
- Green tea is better than coffee.
- Whole foods are better than refined/manufactured foods.
- Organic is better than synthetic or manufactured.
- Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.
- 800 micrograms of folate.
- 1200 milligrams(mg) of calcium.
- 400 mg of vitamin D.
- 400 mg of magnesium.
- Daily Value of all other vitamins and minerals.
- Iron for women and no iron for men.
- 162 mg of Aspirin (If over the age of 40).
- Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
- Lower the glycemic index of the foods you consume.
- No foods with partially hydrogenated oils.
- No foods with high fructose corn syrup.
- Reduce foods with color dyes in them.
- Read the nutrition facts and ingredients, and understand it.
General Nutrition Guidelines
Innovative Results, recommends you consult your physician prior to using these guidelines.
If you have 2000 calories consumed per day and 3000 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.
– To lose one pound of fat, a person needs to create a net loss of 3500 calories.
– To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.
– Not every calorie is created equal, and not every calorie has the same vitamins, minerals, and chemical make-up.
– This macro-nutrient (fat, protein, and carbohydrate) break down is generally demonstrated, but specific attention should be paid to your energy levels, strength gain, and body fat loss to figure out which combination will work best for you.
For the average person Innovative Results generally recommends a ratio of three parts carbohydrates, two parts protein and one part fat for each meal. After two weeks, we may help the person adjust this breakdown if they have measured and recorded their progress daily.
- Carbohydrates-1 gram=4 calories 150 grams= 600 Cal per day-Carbohydrates
- Proteins-1 gram=4 calories 100 grams=400 Cal per day-Proteins
- Fats-1 gram=9 calories 22.2 grams=200 Cal per day-Fats
Total Calories per day |
2000 |
|||||
4 meals per day |
4 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
500.0 |
250.0 |
62.5 |
166.7 |
41.7 |
83.3 |
9.3 |
5 meals per day |
5 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
400.0 |
200.0 |
50.0 |
133.3 |
33.3 |
66.7 |
7.4 |
6 meals per day |
6 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
333.3 |
166.7 |
41.7 |
111.1 |
27.8 |
55.6 |
6.2 |
General Nutrition Guidelines – 1200
General Nutrition Guidelines
Results recommends you consult your physician prior to using these guidelines.
If you have 1200 calories consumed per day and 2200 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.
ð To lose one pound of fat, a person needs to create a net loss of 3500 calories.
ð To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.
For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.
Carbohydrates-1 gram=4 calories 150 grams= 600 Cal per day-Carbohydrates
Proteins-1 gram=4 calories 100 grams=400 Cal per day-Proteins
Fats-1 gram=9 calories 22.2 grams=200 Cal per day-Fats
Total Calories per day |
1200 |
|||||
4 meals per day |
4 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
5 meals per day |
5 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
240.0 |
120.0 |
30.0 |
80.0 |
20.0 |
40.0 |
4.4 |
240.0 |
120.0 |
30.0 |
80.0 |
20.0 |
40.0 |
4.4 |
240.0 |
120.0 |
30.0 |
80.0 |
20.0 |
40.0 |
4.4 |
240.0 |
120.0 |
30.0 |
80.0 |
20.0 |
40.0 |
4.4 |
240.0 |
120.0 |
30.0 |
80.0 |
20.0 |
40.0 |
4.4 |
6 meals per day |
6 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
200.0 |
100.0 |
25.0 |
66.7 |
16.7 |
33.3 |
3.7 |
200.0 |
100.0 |
25.0 |
66.7 |
16.7 |
33.3 |
3.7 |
200.0 |
100.0 |
25.0 |
66.7 |
16.7 |
33.3 |
3.7 |
200.0 |
100.0 |
25.0 |
66.7 |
16.7 |
33.3 |
3.7 |
200.0 |
100.0 |
25.0 |
66.7 |
16.7 |
33.3 |
3.7 |
200.0 |
100.0 |
25.0 |
66.7 |
16.7 |
33.3 |
3.7 |
- Eat when you are slightly hungry not famished.
- Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
- Use smaller plates.
- Drink more water (at least 64 oz per day).
- Eat 6-12 servings of vegetables per day.
- Eat 3-6 servings of fruits per day.
- Eat more plain nuts.
- If you eat meats consume lean meats.
o Priority of meats: fish, chicken, turkey, red meat, and pork.
- Eat 6-12 servings of whole grains.
- Do not drink sodas.
- Reduce your consumption of refined foods or manufactured foods to almost none.
- Do not eat fried foods.
- Turn most white foods brown.
o Eat brown rice instead of white rice.
o Eat whole wheat bread instead of white bread.
o Eat whole wheat pasta instead of white pasta.
- Reduce your consumption of fast food.
- Make choices which shows your body how much you love it.
- Green tea is better than coffee.
- Whole foods are better than refined/manufactured foods.
- Organic is better than synthetic or manufactured.
- Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.
o 800 micrograms of folate.
o 1200 milligrams(mg) of calcium.
o 400 mg of vitamin D.
o 400 mg of magnesium.
o Daily Value of all other vitamins and minerals.
o Iron for women and no iron for men.
o 162 mg of Aspirin (If over the age of 40).
- Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
- Lower the glycemic index of the foods you consume.
- No foods with partially hydrogenated oils.
- No foods with high fructose corn syrup.
- Reduce foods with color dyes in them.
- Read the nutrition facts and ingredients, and understand it!
General Nutrition Guidelines – 1500
General Nutrition Guidelines
Results recommends you consult your physician prior to using these guidelines.
If you have 1500 calories consumed per day and 2500 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.
ð To lose one pound of fat, a person needs to create a net loss of 3500 calories.
ð To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.
For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.
Carbohydrates-1 gram=4 calories 187.5 grams= 750 Cal per day-Carbohydrates
Proteins-1 gram=4 calories 125 grams=500 Cal per day-Proteins
Fats-1 gram=9 calories 27.8 grams=250 Cal per day-Fats
Total Calories per day |
1500 |
|||||
4 meals per day |
4 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
375.0 |
187.5 |
46.9 |
125.0 |
31.3 |
62.5 |
6.9 |
375.0 |
187.5 |
46.9 |
125.0 |
31.3 |
62.5 |
6.9 |
375.0 |
187.5 |
46.9 |
125.0 |
31.3 |
62.5 |
6.9 |
375.0 |
187.5 |
46.9 |
125.0 |
31.3 |
62.5 |
6.9 |
5 meals per day |
5 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
6 meals per day |
6 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
250.0 |
125.0 |
31.3 |
83.3 |
20.8 |
41.7 |
4.6 |
250.0 |
125.0 |
31.3 |
83.3 |
20.8 |
41.7 |
4.6 |
250.0 |
125.0 |
31.3 |
83.3 |
20.8 |
41.7 |
4.6 |
250.0 |
125.0 |
31.3 |
83.3 |
20.8 |
41.7 |
4.6 |
250.0 |
125.0 |
31.3 |
83.3 |
20.8 |
41.7 |
4.6 |
250.0 |
125.0 |
31.3 |
83.3 |
20.8 |
41.7 |
4.6 |
Tips and Strategies
- Eat when you are slightly hungry not famished.
- Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
- Use smaller plates.
- Drink more water (at least 64 oz per day).
- Eat 6-12 servings of vegetables per day.
- Eat 3-6 servings of fruits per day.
- Eat more plain nuts.
- If you eat meats consume lean meats.
o Priority of meats: fish, chicken, turkey, red meat, and pork.
- Eat 6-12 servings of whole grains.
- Do not drink sodas.
- Reduce your consumption of refined foods or manufactured foods to almost none.
- Do not eat fried foods.
- Turn most white foods brown.
o Eat brown rice instead of white rice.
o Eat whole wheat bread instead of white bread.
o Eat whole wheat pasta instead of white pasta.
- Reduce your consumption of fast food.
- Make choices which shows your body how much you love it.
- Green tea is better than coffee.
- Whole foods are better than refined/manufactured foods.
- Organic is better than synthetic or manufactured.
- Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.
o 800 micrograms of folate.
o 1200 milligrams(mg) of calcium.
o 400 mg of vitamin D.
o 400 mg of magnesium.
o Daily Value of all other vitamins and minerals.
o Iron for women and no iron for men.
o 162 mg of Aspirin (If over the age of 40).
- Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
- Lower the glycemic index of the foods you consume.
- No foods with partially hydrogenated oils.
- No foods with high fructose corn syrup.
- Reduce foods with color dyes in them.
- Read the nutrition facts and ingredients, and understand it!
General Nutrition Guidelines – 1800
General Nutrition Guidelines
Results recommends you consult your physician prior to using these guidelines.
If you have 1800 calories consumed per day and 2800 calories utilized per day, there will be a net loss of 7000 calories per week, which equals 2 pounds of fat.
ð To lose one pound of fat, a person needs to create a net loss of 3500 calories.
ð To gain one pound of lean body mass a person needs to create a net gain of 1555.5 calories.
For the average person Results utilizes a ratio of three parts carbohydrates, two parts protein and 1 part fat for each meal.
Carbohydrates-1 gram=4 calories 225 grams= 900 Cal per day-Carbohydrates
Proteins-1 gram=4 calories 150 grams=600 Cal per day-Proteins
Fats-1 gram=9 calories 33.3 grams=300 Cal per day-Fats
Total Calories per day |
1800 |
|||||
4 meals per day |
4 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
450.0 |
225.0 |
56.3 |
150.0 |
37.5 |
75.0 |
8.3 |
450.0 |
225.0 |
56.3 |
150.0 |
37.5 |
75.0 |
8.3 |
450.0 |
225.0 |
56.3 |
150.0 |
37.5 |
75.0 |
8.3 |
450.0 |
225.0 |
56.3 |
150.0 |
37.5 |
75.0 |
8.3 |
5 meals per day |
5 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
360.0 |
180.0 |
45.0 |
120.0 |
30.0 |
60.0 |
6.7 |
360.0 |
180.0 |
45.0 |
120.0 |
30.0 |
60.0 |
6.7 |
360.0 |
180.0 |
45.0 |
120.0 |
30.0 |
60.0 |
6.7 |
360.0 |
180.0 |
45.0 |
120.0 |
30.0 |
60.0 |
6.7 |
360.0 |
180.0 |
45.0 |
120.0 |
30.0 |
60.0 |
6.7 |
6 meals per day |
6 |
|||||
Calories Per Meal |
Carbohydrate Calories/grams |
Protein Calories/grams |
Fat Calories/grams |
|||
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
300.0 |
150.0 |
37.5 |
100.0 |
25.0 |
50.0 |
5.6 |
Tips and Strategies
- Eat when you are slightly hungry not famished.
- Do not eat until you are full/stuffed, eat until you are not hungry/satisfied.
- Use smaller plates.
- Drink more water (at least 64 oz per day).
- Eat 6-12 servings of vegetables per day.
- Eat 3-6 servings of fruits per day.
- Eat more plain nuts.
- If you eat meats consume lean meats.
o Priority of meats: fish, chicken, turkey, red meat, and pork.
- Eat 6-12 servings of whole grains.
- Do not drink sodas.
- Reduce your consumption of refined foods or manufactured foods to almost none.
- Do not eat fried foods.
- Turn most white foods brown.
o Eat brown rice instead of white rice.
o Eat whole wheat bread instead of white bread.
o Eat whole wheat pasta instead of white pasta.
- Reduce your consumption of fast food.
- Make choices which show your body how much you love it.
- Green tea is better than coffee.
- Whole foods are better than refined/manufactured foods.
- Organic is better than synthetic or manufactured.
- Consider a multivitamin as a back-up for antioxidants, vitamins, and minerals.
o 800 micrograms of folate.
o 1200 milligrams(mg) of calcium.
o 400 mg of vitamin D.
o 400 mg of magnesium.
o Daily Value of all other vitamins and minerals.
o Iron for women and no iron for men.
o 162 mg of Aspirin (If over the age of 40).
- Supplements may help, but may hinder, too. Ask for advice from someone who is not selling them.
- Lower the glycemic index of the foods you consume.
- No foods with partially hydrogenated oils.
- No foods with high fructose corn syrup.
- Reduce foods with color dyes in them.
- Read the nutrition facts and ingredients, and understand it!
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