Part 2 of calories in just as I promised,  lets recap part 1 shall we.  In part 1 we learned to calculate the right amount of calories needed to reach our weight loss goal(in a nutshell).

Now lets break down our eating habits themselves.  Develop a tracking system for our progress, and calorie counting system.  Everything that we are doing should start coming together for you in your program like a road map, I am so excited for you!  I love when clients allow me to asist them in their fitness journey, and develop relationships that last a lifetime.

  Obesity is an ever growing concern in this country, mainly because of our high fat diets and increasingly sedentary lifestyle.  The facts are we eat to much and move to little.2

It is recommended that you eat anywhere from 4 to 6 meals a day to increase the metabolism.  Since your metabolism is mainly food based, eating less more often makes a lot of since.  I usually liken the metabolism to a wood burning stove.  If your going to heat your house with wood in a fire place, you don’t put all of the wood on the fire at once now do you.  You put a little bit of wood at a time all day long.  Your metabolism is the same way, smaller amounts of food every 3 to 4 hours…DO THIS!!! VERY IMPORTANT!!!  However you still need to stay in your daily caloric budget.

It is also very important that you have a tracking system in place, so that you are able to keep track of your calories in.  That’s why I did your homework for you!  Below is a link that is going to empower you to stay in your daily caloric budget by counting calories, and tracking your progress.  Every successful fitness professional, including myself has a method of counting calories and tracking progress.  I teach it, and hammer it, to each and every client.

Try DietPower FREE for 15 Days

 Nutrition is defined as the sum of the processes by which an animal or plant takes in and utilizes food substances.1  The understanding of nutrition is going to be vital in determining our success.  Lets breakdown the macro-nutrients(protein, carbohydrates, and lipids or fats), their uses and go over some recommendations.

I believe that protein is probably the most misunderstood of the macro-nutrients due to the many myths created in the gym over the years.  Hopefully we can clear up some of these misconceptions about protein.

Protein:  The primary function of protein is to build and repair body tissues and structures.  It is also involved in the synthesis of hormones, enzymes and otheris to build and repair body tissues and regulatory peptides.  Additionally, protein can be used for energy if calories or carbohydrates are insufficient in the diet.2 

These proteins need to be broke down into constituent amino acids before the body can use for its own purpose ranging from tissue replacement or tissue addition to a need for energy.  There are four calories in a single gram of protein, which is going to be anywhere from 15 – 30 percent of daily caloric budget. 

Protein requirements can be affected by anaerobic and aerobic exercise, total energy intake, caloric intake and carbohydrate intake.  During a negative energy balance(or caloric deficit), amino acids are used to  assist in energy production(or gluconeogenesis), wherein protein requirements may dramatically increase. 

Protein intake may also be adjusted to aid in satiety in individuals seeking fat loss, who may benefit from protein by feeling full and energized throughout the day. 

The recommended dietary allowance for protein is 0.8 g/kg/day, or 15-30 percent of total caloric intake.(that’s 0.8 g of protein per kg of body weight per day)  However, this may vary among athletes from 1.0-2.0 g/kg/day.  A high-protein diet consisting of more than 30 percent of total caloric intake from protein is associated with heart disease and some types of cancer(due to a higher intake of saturated fat and low fiber intake), overworked kidneys (due to elimination of the increase urea), inadequate calcium intake and possible dehydration.2

Protein supplementation is important in today’s society due to our fast pace lifestyle of waiting until the last minute and wanting things NOW!  Whether your male or female, building muscle or losing weight which is what this post is about.  Protein supplements have become an increasingly huge part of our lives, without them it would be very difficult to get in the recommended 4 to 6 meals a day.  You can get the right protein supplement for you by following the link below, whether its one of three different types of whey, soy, or even an egg protein.  Stop procrastinating!

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 Protein Supplements:  replace whole-food proteins, eliminating unwanted calories, convenience when whole food is unavailable, cost; marketers promote protein supplements as a lower-cost-per-gram nitrogen source when compared to whole foods.2

In part 3 of Fat Loss(calories-in) I will break down carbohydrates and fats.

 2.Second Edition Copyright©2004 National Academy of Sports Medicine printed in the United States of America; (15)pp582,591