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Diet for Losing Weight
To lose bodyfat while you build muscle, you
need to cut your calories without sacrificing nutrition. Determining your
desired calorie level is relatively easy. Generally, you just multiply
your desired bodyweight by a factor of 10, 11 or 12 (for a slow, medium
or fast metabolism) to find the number of calories you should consume
in one day. Your daily macronutrient profile should be made up of 30%
protein, 55% carbohydrates and 15% fat. Remember that each gram of fat
equals 9 calories and each gram of carbohydrate or protein yields 4 calories.
| EXAMPLE ONE |
|
Male: Desired bodyweight 190 pounds |
| Desired bodyweight 190 x calorie factor 11 = 2,090 calories |
| 2,090 x [0,55] = 1149 calories : 4 = 287 grams of carbohydrate |
| 2,090 x [0,30] = 627 calories : 4 = 156 grams of protein |
| 2,090 x [0,15] = 313 calories : 9 = 35 grams of fat |
|
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| EXAMPLE TWO |
|
Female: Desired bodyweight 130 pounds |
| Desired bodyweight 130 x calorie factor 11 = 1,430 calories |
| 1,430 x [0,55] = 786 calories : 4 = 196 grams of carbohydrate |
| 1,430 x [0,30] = 429 calories : 4 = 107 grams of protein |
| 1,430 x [0,15] = 215 calories : 9 = 24 grams of fat |
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EXAMPLE ONE
| Sample Menu |
|
| Meal 1 |
| ²/3 cup oatmeal (dry weight) with ¼ cup
strawberries |
| 3 egg whites |
| 1 Multi-Vitamin/Mineral pack |
| Meal 2 |
| 3 oz. grilled chicken breast (precooked weight) |
| ½ cup cooked rice |
| ½ cup steamed broccoli |
| Meal 3 |
| 3 oz. grilled chicken breast (precooked weight) |
| ½ cup cooked rice |
| 1 cup steamed mixed vegetables |
| Meal 4 |
| 3 oz. grilled chicken breast (precooked weight) |
| ½ cup cooked rice |
| 1 cup steamed mixed vegetables |
| Meal 5 |
| 8 oz. flavored nonfat yogurt |
| 2 rice cakes |
| 1 small apple |
| Meal 6 |
| 1 protein shake |
|
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EXAMPLE TWO
| Sample Menu |
|
| Meal 1 |
| 5 egg whites |
| 1 whole egg |
| 1 cup oatmeal (dry weight) with 1 banana |
| 1 Multi-Vitamin/Mineral pack |
| Meal 2 |
| 4 oz. grilled chicken breast (precooked weight) |
| 1 cup cooked rice |
| ½ cup steamed broccoli |
| Meal 3 |
| 4 oz. grilled chicken breast (precooked weight) |
| 1 cup cooked rice |
| 1 cup steamed mixed vegetables |
| Meal 4 |
| 4 oz. grilled chicken breast (precooked weight) |
| 1 cup cooked rice |
| Small mixed green salad with
low-calorie dressing |
| Meal 5 |
| 8 oz. flavored nonfat yogurt |
| 2 rice cakes |
| 1 apple |
| Meal 6 |
| 1 protein shake |
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Tips On Reducing Fat Consumption
| Read the labels on foods and look for items labelled "lowfat" or "nonfat."
Remember that foods labelled "no" or "low cholesterol" may still be high in total
fat content. |
| Reduce the amount of fat added to foods, including butter, margarine,
sour cream, salad dressing, gravy and other high-fat add-ons. Rely on the herbs
and spices for flavor. |
| Use fat-free cooking methods such as baking, broiling, steaming, boiling
or microwaving foods instead of cooking them in oil or fat. Trim all visible fat
from meat and remove skin from chicken before cooking, then cook on a rack to allow
additional fat to drip off. Use non-stick pans with little or no fat to cook and
bake. |
| Be careful at fast-food restaurants. Look for meat, poultry or fish
that has not been fried and skip any fatty mayonnaise-based sauces. Instead of
French fries or onion rings, order a salad, if possible. But watch out: salads
can be deceptively high in fat and calories. |
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