The first thing to know starting out.

Posted: January 6, 2011 in Food Info
ALWAYS TALK WITH A DOCTOR BEFORE STARTING A DIET OR MAKING BIG CHANGES IN YOUR DIET.
 
The thing you have to remember is that in building your body nutrition is 80%.
 
You need to get the right combination of Protein, Carbs and Fats. Without the right combination or eating them ate the wrong time you will put on the wrong kind of weight. A good ratio is 40 pro – 30 carb – 30 fat.
 
 You need at least 1 gram of protein per pound of lean body mass. The carbs I very the way they are taken in. After a w/o you should take in a lot of carbs but not to many. A good rule of thumb is to take in three times the amount of pro.
 

Pro = 4 cals. Carbs = 4 cals.  Fat = 9 cals.  Try to eat the needed cals without raising the blood sugars will help stop or slow  the addition of body fat. You will need plenty of fiber also. Fiber will help your digestive system stay clean and flow good so it absorbs the nutrition from the food. In your diet you can subtract 1 carb for each gram of fiber. This is why veggies are so good to eat. Along with the nutrients. To many carbs will raise your blood sugars and make you start to store food as fat. As many people know simple carbs will also raise your blood sugars. Stick to complex carbs.

 

lean body mass = LBM
   
protein = Pro (4 cals)
   
carbohydrates = Carbs (4 cal)
   
work out = W/O
   
calories = Cals
   
Resting Metabolic Rate = RMR
   
simple carbs =sugars or sweets (fruit,candy,soda,cookies)
   
complex carbs = starches (rice, pasta, oats)
   
fiber = The rougher the food or veggie the more fiber in it. Liquid Plumber for your system.
   
good fats = (9 cals) the best way to remember them is if it is a liquid at room temp. it is a good fat. Hard at room temp it is blood sludge.
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