16/05/2020
Hi all,
So before this post lets summarise the previous POSTS.
Weight loss in twelve weeks :
First Step: SET YOUR GOAL
(ex In twelve week I will lose six kgs of fat mass)
Second Step: Calculate your BMR and TDEE
Third Step: Decide your calorie intake, make calorie deficit intake to lose weight.
Fourth Step: Measure your Daily Food intake to keep watch for calorie intake as required for the calorie deficit.
Fifth Step: Importance of Protein, Carb and Fat macronutrients to make a balanced diet.
Up to now, we have made a specific calorie intake diet. Now comes how much proportion of the diet should come from which food. The main macronutrients of diet are Protein, Carbohydrates, Fat, and water.
Protein: is critical for every cell in our body. It helps build nails, hair, bones, and muscles. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood. So we can say protein is needed everywhere in the human body.
Carbohydrates: Its the fuel to the body, its the primary source of energy to the body, whenever you move your body energy is needed and provided by carbs, another most important role of Carbs is to provide energy to the brain. By consuming carbs body spares protein and fat for other uses and functions in the body.
It's the extra amount of carb in the diet that is converted to fat and get stored as a reserve fuel for the body in an emergency (which never happens in modern lifestyle). That's why a human can survive without food up to a month without food.
Fat: The Main function of fat is insulation, cell structure, and hormone production. It absorbs vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm.
It's not always Fat is the culprit of weight gain, its
consuming extra carbs, and energy-dense fatty food.
Water and MInerals are also the main part of the diet, It can be discussed in length as some other time.
So what should be the right proportion of all three nutrients in the diet?
Carbs: 300 to 400 gms or 6-10 gms/kg of body weight
Protein: 50 to 100 gms or 0.8 to 1.6 gms/kg of body weight
Fat: 30 to 60 gms per day
The above quantity is a general recommendation.
ZONE diet : (40:30:30 / 40% carbs, 30% protein, 30% fat)
for 2000 calories need 800 calories from carbs, 600 calories from protein and 600 from fat) Its suitable to maintain weight and having a balanced diet.
Low Carb Diet : (25:35:40)
for 2000 calories need 500 calories from carbs, 700 calories from protein and 800 from fat) Its suitable for weight loss with HIIT workout. Very favorable diet for weight loss. (right now I am following this, reduced approx 2kgs in 15 days)
Ketogenic Diet : (5:35:60) Its a difficult to adopt but with very high chances to produce results for fat loss in a short period. Its a kind "EAT FAT TO BURN FAT" I will discuss it in length in the coming posts.
It's a very basic post to design your diet, later I will discuss how the food is getting converted to energy in our body, Why we get hungry, what are good FATS, what are satiating diets to reduce hunger, and lot more.
Design your diet with food apps like HealthifyMe, my fitness pal and so more.
Keep control of your diet, keep it healthy, and get weight loss. Again I as say "Only thing that works is body science, no glam ads or shortcuts will ever work."
Learn how to lose weight by your own / no gym no coach / join the group to see daily posts https://www.facebook.com/groups/2672485523016767/learning_content/
Get WhatsApp consultancy - 9416019035
