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Diet & Nutrition Message Board

Diet & Nutrition Board Index

Ryan, If you are looking to strengthen your metabolism, improve the way you feel, and reduce health risks, the following suggestions will be helpful. These strategies may seem complicated at first, but they really are not. In the bgeinning you need to do some math to figure things out, but through this process you will learn how to eat properly - a concept many people never learn or easily forget! Once you learn it, you know it, so its really only hard in the beginning when you first get started. After a while, it all just becomes second nature.

[B]1. Eat the proper amount of calories needed by your body.[/B] This is calculated based on your age, gender, height, weight, and activity level. You can do a google search on "BMR calculator" to find some tools that will help you figure this out. Be sure to use one that factors in activity levels. The result should indicate the number of calories needed to maintain your weight.

[B]2. Eat at least 5X per day.[/B] Preferably 5 equal meals, but most people do not want to alter their lifestyle to accomplish this - as an alternative, many people do quite well with 3 main meals and 2 snacks. I recommend that you eat at least a meal or snack every 3 hours you are awake, beginning with breakfast within 2 hours of waking. This is an important strategy for strengthening the metabolism and improving overall health. If you choose the consume 3 meals and 2 snacks, each meal should be 1/4 of your total daily calories, and each snack should be 1/8 of your total daily calories. Applying this strategy to your diet will help you overcome hunger, fatigue, and other symptoms you may currently be experiencing.

[B]3. Balance your ratio of carbs, protein, and fat.[/B] One of the biggest mistakes people make is either not eating enough protein (especially at breakfast) or eating excessive amounts of protein. Neither extreme is healthy. Once you know how many calories you should be eating, this step is easy to calculate. (1 carb gram = 4 calories, 1 protein gram = 4 calories, 1 fat gram = 9 calories). There are several reasonable ratios you can work with - 50% carb, 25% protein, and 25% fat is best for most people. Some people prefer 40% carb, 30% protein, and 30% fat. This is something you need to tinker with find what works best for you and what makes you feel best.[INDENT]Example: If you determine you need 2000 calories per day and you consume 3 main meals and 2 snacks your diet would look like this: 3 main meals, each would contain 500 calories comprised of 250 carb calories (63 carb grams), 125 protein calories (31 protein grams), and 125 fat calories (14 fat grams), and 2 snacks would be 250 calories each, comprised of 125 carb calories (32 carb grams), 63 protein calories (16 protein grams), and 63 fat calories (7 fat grams). If you count the grams, you don't need to count calories - its probably easier that way. Also remember that these are targets - you can't ever be exact, but you can use these numbers as a guide. Also - this is just an example based on 2000 calories per day - this needs to be recalculated on your specific caloric needs.[/INDENT]To apply this step, you need to learn the macronutrient values of foods - you can get this information by doing a goggle search on "food data" - this will lead you the USDA database - its ALL in there. Then you can plan some sample menus that fit into your plan

[B]4. Drink lots of water and preferably nothing else.[/B] The best amount is your body weight/2 in ounces. Example, if you weigh 180 lbs drink 90 ounces of water daily.

[B]5. Improve food quality and reduce toxic load.[/B] This helps your liver metabolize your food more efficiently. To do this, reduce or eliminate all chemical additives, preservatives, artificial sweeteners, unnecessary medications, alcohol, caffeine, and anything you cannot pronounce. You will also benefit by reducing or eliminating processed foods such as white flour products (breads, pasta, cake, cookies, crackers,etc) and sugar products (corn syrup, fructose, honey, molasses, dextrose, sucrose, etc).

This really does work and after about 4 weeks you won't believe how incredibly healthy you will feel.

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