Nutrition


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HOW TO GET THE MOST OUT OF WHAT YOU ARE EATING 

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One of the most important ways to lose weight is to start a healthing eating lifestyle.  Losing weight is more than 80% what you are eating.  You may be great at exercising, but if you do not have good eating habits, very little will change. 

 Your metabolism runs on your food intake.  If you are not constantly refueling throughout the day, you will have difficulty concentrating or may feel tired or even have a headache. To keep your metabolism running at an even level during the day, you must eat 5 to 6 small meals a day, which equals about  every 2 1/2 to 3 1/2 hours.  Notice that it is small meals, not breakfast, lunch, dinner, and snacks.  Your food intake should be about the same calorie count every time you eat.  For example, say you are eating a 1500 calorie day, that would equal 5 meals at about 300 calories a piece. 

 Another key to a healthy eating lifestyle is including all 3 macronutrients in every meal that you eat.  This continues to help your metabolism run evenly throughout the day.  Those 3 macronutrients are CarbohydratesProtein, and Fat.   It is very important to start getting used to picking something from each group every time you eat.  It does take a little time to get used to choosing from the list, but once you get the hang of it, it becomes a natural thing. Please refer to the links above to see a complete list of all the good foods in which you can choose to eat from.

 It is very easy to get caught up in every fad diet that is out there today.  Diet books are the hottest selling books of this generation, along with this is diet pills and supplements.  Although they may have some benefit to them, we don't believe that you need them.  We believe that if you choose to eat a healthy diet most of the time, you can achieve your goal.  As the times have changed and new information has been coming out, research has come back to the fact that you just need all the macronutrients in your daily diet, you need to eat frequently throughout the day, and you should eat the most natural unprocessed food you can find. 

Eating foods rich in vitamins and minerals are the best foods to choose from.  The foods to keep away from are the foods with ingredients such as High Fructose Corn Syrup and Hydrogenated Oils.  Read more about these to ingredients and you will see why we need these out of our diets.  The best foods we can eat are organic foods.  These are foods that have been made without antibotics and pesticides.  A bit more pricey than regular items, but for your health, its better in the long run.

 To summarize:  Carbohydrates and protein contain 4 calories per gram while fat contains 9 calories per gram.  At the end of the day, you ratios  are:

Carbs              Protein                     Fat

45-55%           15-25%                20-35%

 1500 calories/day=187g carbs, 94g protein, 42g fat

1700 calories/day= 212g carbs, 106 protein, 47g fat

2000 calories/day= 250g carbs, 125g protein, 55g fat

2500 calories/day= 312g carbs, 156g protein, 64g fat