Low Carb Pizza!!! (Hawaiian Version)

Pizza and diet usually don’t go hand-in-hand, but with this low carb recipe you will see that they do!  So if you are counting your carbs or just want a pizza that tastes amazing and is lower in calories, I suggest you give this easy recipe a try!

Ingredients-Crust

1 Package of Cream Cheese-8oz pack, I used full fat 🙂 (24g Carbs)

2 Eggs (0g Carbs)

1/4cup Parmesan Cheese (0g Carbs)

1tsp Garlic Powder (0g Carbs)

1/4tsp Black Pepper (0g Carbs)

Ingredients-Topping

1/2cup Pizza Sauce (8g Carbs)

1 1/2cups Shredded Mozzarella Cheese (6g Carbs) 

16 slices of Turkey Pepperoni (0g Carbs)

1/2cup Diced Ham (3g Carbs) 

1cup Pineapple Chunks (23g Carbs) 

*Choose whatever toppings you want!  My love for Hawaiian pizza was the reason for choosing these toppings ❤

Baking Directions 

1. Preheat oven to 350F

2. Spray a 9×13 baking pan with cooking spray

3. Mix cream cheese, eggs, parmesan cheese, garlic powder and pepper with a handheld mixer-Spread into baking pan

4. Bake 12-15 minutes (or until golden brown).  Let crust cool 10 minutes

5. Spread pizza sauce on crust and top with cheese & toppings of choice

6. Bake 10 minutes (or until cheese is melted)

7. Eat and enjoy 🙂

• Yields 8 Total Slices of Pizza  

 Low Carb Pizza Nutrition Facts

Total carbohydrates per slice= 8g Carbs 

Calories per slice= 180 Calories (1,450 cals for entire pizza) 

Macros per slice= 15g Protein, 8g Carbs, 10g Fat (Macros for entire pizza= 123g Protein, 64g Carbs, 78g Fat)

 

 

Paleo=Faileo ?

What is the Paleo Diet?

The Paleo Diet (aka Caveman Diet) is a way of eating centered on the habits of our ancestors from the Paleolithic Era requiring people to eat like hunters & gatherers.  The Paleo Diet focuses on eating foods high in proteins, moderate in fat, and low in carbohydrates.   The Paleo Diet has recently become a popular diet strategy for those interested in losing weight and those who are active in the CrossFit community.

After reading this, I hope you’ll think twice about “going Paleo”.

 What is allowed on the Paleo Diet?

• Meat, fish, & poultry (Organic, grass-fed meat is preferred…)
• Eggs
• Fruits
• Vegetables
• Nuts (except peanuts)

Paleo-approved humor 😉

What is not allowed on the Paleo Diet?

• Grains
• Legumes
• Milk products
• Nightshade vegetables (Tomatoes, potatoes, & eggplants)
• Refined/added salts & sugars
• Coffee
• Alcohol (sorry)

“If the cavemen didn’t eat it, you shouldn’t either.” –U.S. News & World Report

Is this really how our prehistoric ancestors ate?

The diet of our ancestors wasn’t as black and white as what today’s Paleo Diet makes it out to be.  In fact, a majority of ancestral diets contained a large variety of foods, which depended greatly upon their geographical location and what was available to them.

Now, lets discuss why the Paleo Diet prohibits specific foods…

No grains or legumes on Paleo? I thought they were healthy?

The claims behind grains & legumes on the Paleo diet argue that grains were nonexistent in the diets of our prehistoric ancestors.   The Paleo Diet suggests that grains & legumes have only been consumed since the beginning of agriculture approximately 10,000 years ago; and should therefore not be eaten.  However, recent evidence has suggested otherwise:

• Revedin et al found evidence of starch grains on surfaces of grinding tools from Northeastern Europe to the Central Mediterranean, dated in the Mid-Upper Paleolithic Era.¹
• Henry et al found direct evidence for Neanderthal consumption of a variety of plant foods including starch grains that were recovered from dental carries of Neanderthal skeletons.²

As for the Paleo claim of grains & legumes being “unhealthy”, several studies have indicated otherwise and demonstrated that grains & legumes have many health benefits some of which include a reduced risk of coronary heart disease, and improvements in both blood lipid profiles and blood glucose control.^3-6

 What about the Paleo claims on sugar?  Is it true sugar is toxic?

This is a claim that’s been very popular in the media recently and gets me fired up every time.  When you say something is toxic, you need to take into consideration the dosage and the context.  Asking if sugar is toxic is the same as asking if water or oxygen is toxic (Which like everything else are toxic in high enough dosages).  Now lets get a little more technical with the term toxic…In toxicology, the dose required to kill 50% of the tested population is defined as the Median Lethal Dose and is abbreviated as LD50.  The LD50 is commonly used to indicate many substance’s acute toxicity.  Here is an example of comparing the LD50 values f0r both sugar and salt:

• What is the LD50 of sugar?
  • It’s about 30g/kg of bodyweight (5.5-6lbs of sugar for a 180lb man)

In contrast…

• What is the LD50 of salt?
  • About 3g/kg of bodyweight (0.6lbs of salt for a 180lb man)⁷

Now would you think its fair to say that salt is 10x more toxic than sugar?  I think not…

So, I think it’s safe to say the Paleo Diet’s “toxic” sugar claims can be easily argued and should therefore be disregarded.

Does the Paleo Diet incorporate some healthful benefits?

Yes, of course! The Paleo Diet does in fact integrate some healthy aspects…anytime you add more whole foods (Fruits, veggies, nuts, etc.) and foods that are minimally processed, you will be eating more “healthy” nutrient dense foods-by default.  However, the Paleo Diet deems specific whole foods as “bad” or “unhealthy” and preaches these foods should be completely avoided when following Paleo.  Which in my opinion is completely ridiculous.  The fact that the Paleo Diet focuses on an “eat this, not that” approach, makes it just like every other fad diet you see on TV or read in the magazines.

How many people do you know that have tried eating an all Paleo-based diet? I know several, and each one of them could only sustain that lifestyle for a short period of time and I wouldn’t even consider it true Paleo.  I’d say a majority of the people’s diets who try Paleo are by definition, only about half Paleo.  You can’t say you’re eating Paleo and then have a Krispy Kreme donut with your morning coffee and then go out later that night for a few alcoholic beverages…That’s not what Paleo is and yet this is how many people approach the Paleo Diet, they are only Paleo for when it’s convenient for them.  I mean if you were to actually go Paleo, why wouldn’t you want to go all-out and hunt for all your food and take showers in rivers?  That’s what people from the Paleolithic Era actually did…Maybe I’m being too harsh on the whole Paleo Diet, but you got to admit, the whole concept is a bit laughable especially when there’s essentially no research backing up these crazy Paleo Diet claims.

End of mini Paleo rant-so now…

What about the people who have lost weight by “going Paleo”?

There is nothing special about losing weight on the Paleo Diet because all that’s needed to lose weight is a calorie deficit. A calorie deficit is simply where more calories are burnt than which are consumed in the diet.  If you think about the average American’s diet, a majority of the calories ate come from bread, alcohol, and foods that contain a lot of added sugars.  If the main sources of calories are totally eliminated from the diet (as in Paleo), it’s no surprise that people lose weight!  I personally tell people to steer away from diets that eliminate specific foods and here’s why-What usually happens is the person will start to crave the foods that are being avoided in the diet, and once they allow themselves to eat those foods again-binging, overeating, & weight gain is likely to result.  Then you are back at the beginning of your weight loss journey and this never-ending cycle of losing weight followed by gaining the weight back occurs.  My advice is for you to educate yourselves on a few basic nutrition concepts in which you can eat the foods you want, in moderation.  I suggest you check out an earlier blog post I made entitled, No Tricks. No Gimmicks. Just Eat The Foods You Like.  In this blog post I discuss the importance of macronutrients (proteins, fats, & carbs) and how you can determine your individual nutritional needs based on your personal goals.  Here’s the link, check it out! 🙂  http://bit.ly/PCWlYk

CrossFit and Paleo…What’s the deal? 

So you CrossFit, that’s cool…So you CrossFit and eat Paleo, now that’s just funny…If you CrossFit or know a friend who CrossFits, I am certain you have heard them talk about how they are eating Paleo or thinking about eating Paleo.  CrossFit is a newly popularized style of training where a lot of the exercises performed are at a high intensity allowing for maximal calories to be burnt.  For those of you who have actually been through a CrossFit workout, you know how intense the workouts get.  Based on a recent CrossFit study commissioned by the American Council on Exercise (ACE), subjects performed 2 popular WODs (Workouts Of the Day) named “Donkey Kong” and “Fran”.  Researchers  found that men burnt an average of 20.5kcals/min and women burnt an average of 12.3kcals/min from performing these two WODs.⁸  So what does this have to do with the Paleo Diet?  I think it’s pretty self explanatory that a lot of calories  are burnt from CrossFit, however, with the Paleo Diet much of those calories are being restricted…The fact that Paleo pushes for a low carbohydrate diet may be preventing many CrossFit athletes from performing at their best considering carbohydrates are an excellent source of fuel and energy for workouts.  So if you CrossFit, It may be wise to avoid the Paleo Diet and try eating a diet higher in carbohydrates. You may find that you’ll perform even better than before!

 Take away points about the Paleo Diet…

• The research supporting “Paleo prohibited” foods is minimal and practically nonexistent.
• It’s basically impossible to mimic the diet of our Paleolithic ancestors considering their diets depended on  food availability as well as their geographical location.
• It’s important to consider both the dosage and context when referring to anything as toxic-like the Paleo claim: sugar is “toxic”.  Remember, at a high enough dosage, nearly everything can become toxic.
• There is nothing special about losing weight on the Paleo Diet other than being in a calorie deficit.
• Paleo and CrossFit may not be the perfect match if you have an interest in maximizing your performance.
• A healthier, more realistic alternative to the Paleo Diet would be to incorporate a variety of whole foods-in moderation, without eliminating a single food item unless it is necessary due to certain medical conditions as documented by your doctor or Registered Dietitian.

So is Paleo a “faileo” ?  In some aspects yes, and in others maybe not…but I’ll leave it for you to decide 🙂

References

1. Revedin A, et al. Thirty thousand‐year‐old evidence of plant food processing. Proc  Natl Acad Sci U S A. 2010 Nov 2;107(44):18815‐9. doi: 10.1073/pnas.1006993107. Epub 2010 Oct 18.
2. Henry AG, et al. Microfossils in calculus demonstrate consumption of plants and cooked foods in Neanderthal diets (Shanidar III, Iraq; Spy I and II, Belgium). Proc Natl Acad Sci U S A. 2011 Jan 11;108(2):486‐91. doi: 10.1073/pnas.1016868108. Epub 2010 Dec 27.
3. Ye EQ, et al. Greater whole‐grain intake is associated with lower risk of type 2 diabetes, cardiovascular disease, and weight gain. J Nutr. 2012 Jul;142(7):1304‐13.
4. Kelly SA, et al. Wholegrain cereals for coronary heart disease. Cochrane Database Syst Rev. 2007 Apr 18;(2):CD005051.
5. Maki KC, et al. Whole‐grain ready‐to‐eat oat cereal, as part of a dietary program for weight loss, reduces low‐density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low‐fiber control foods. J Am Diet Assoc. 2010 Feb;110(2):205‐ 14. doi: 10.1016/j.jada.2009.10.037
6. Rave K, et al. Improvement of insulin resistance after diet with a whole‐ grain based dietary product: results of a randomized, controlled cross‐ over study in obese subjects with elevated fasting blood glucose. Br J Nutr. 2007 Nov;98(5):929‐36. Epub 2007 Jun 12.2
7. Aragon A. The paleo diet: claims versus evidence. [Powerpoint]. NSCA PT Conference. http://www.nsca.com/uploadedFiles/NSCA/Inactive_Content/Program_Books/PTC_2013_Program_Book/Aragon.pdf. 2013 March 8.
8. The American Council on Exercise.  Crossfit: New research puts popular workout to the test. https://www.acefitness.org/certifiednews/images/article/pdfs/ACE_CrossfitStudy.pdf.  2013.

Eating Late At Night Will Make Me Fat?! How About No…

            How many times have you heard to not eat past a certain time or right before bed because it will all turn to fat?  Well, I’m here to tell you those claims are far from the truth.  Your body doesn’t store fat based on the times that you eat, your body stores fat when you overeat more calories than what you burn.

“So you’re telling me I can eat late at night and as long as I burn more calories than I consume I won’t store fat”? 

Yes, that’s what I’m telling you!  You see, many people assume that if they eat late at night before bed, those calories won’t be used during sleep and will be turned straight to fat.  What people fail to realize is that the human body never stops functioning.  Even when you are sleeping, your body is still fully functioning and burning calories while at rest.  When it comes to understanding the process of both lipogenesis (the creation of new fat) and lipolysis (the breakdown of fat stores), it’s not a black & white topic…to put it in Layman’s terms; your body decides whether to store or burn fat based on 24-hour calorie balance.  For example, lets say you burn 3,000 calories and on the same day you consume 2,500 calories-your body is in what’s called a calorie deficit and has no choice but to burn its fat stores…now to break things down into a timing perspective in relation to body composition, it does not matter when those 2,500 calories are eaten through the day.  The 2,500 calories can be ate in 5 smaller 500-calorie meals evenly spread throughout the day, or all 2,500 calories can be ate late at night in one sitting right before bed.  What’s important to take note of is your body still “sees” the same number of calories (2,500) whether those calories are ate in one meal or multiple meals.  As mentioned above, your body decides what is and what isn’t stored as fat based on your 24-hour calorie balance at the end of the day.  Once again, if we burnt 3,000 calories and ate 2,500 calories total in the same day, our bodies will be in a fat burning state! Even if we eat late at night past “x” o’ clock 😉

“But what about carbohydrates?  I heard eating carbs before bed is bad and will definitely turn to fat.”

Same story, it does not matter if you eat before bed even if those calories are mainly coming from carbohydrates…it once again, comes down to 24-hour calorie balance.  If you are burning more calories than you are consuming at the end of the day, you are more than likely burning fat and not storing it!

“Do you have any research studies to back up your claims that eating carbs late at night won’t make me fat?”

Here’s a link below to a study in which more weight loss was shown in subjects who ate a majority of their carbohydrates at dinner for a period of 6 months.  To summarize the methodologies of this study, there were two groups-a control group and an experimental group.  Both groups were eating the same amount of calories and macronutrients (Protein, Carbohydrates, & Fat) but the carbohydrates were distributed very differently between the two groups.  The control group consumed their carbs evenly throughout the entirety of the day, whereas the experimental group consumed a majority of their carbs at night (about 80% of their total daily carbs).  The results showed the experimental group that consumed a majority of their carbs late at night actually lost more weight and burnt more fat!  Don’t believe it? Read it for yourself-and I dare you to read it while having a late night meal full of carbs, right before bedtime 🙂

http://www.ncbi.nlm.nih.gov/pubmed/21475137

Manage Holiday Weight With These “Fit 4” Tips!

1.  Portion Control!

• We all have the desire to eat “unhealthy” food during the holidays-and a lot of it!  Just because you are going to be eating a little more than your typical day’s diet, doesn’t mean you need to try and eat as much food as possible.  Instead, be more aware of the portion sizes that you consume.  Is it really necessary to have 3 pieces of that pie? Most likely not…try sampling small portions of a couple different entrees and/or desserts; then move on! This way you can satisfy that holiday sweet tooth of yours and be less likely to over consume the calories.

2.  Start With Protein-Packed Foods & Veggies Before Hitting The Dessert Table

• Protein has the power of making you feel satiated (keeps you feeling full) and the bulkiness of the vegetables help to create a sense of fullness on top of the protein.  Most holiday parties have vegetable platters (just limit the high fat dips!) and a plate full of cold-cut meats.  Load up on these foods and you’ll be less likely to load up at the dessert table.

3.  Train With Higher Volume A Few Days Before

• When you train with higher volume (more sets and reps), your body will deplete its muscle glycogen.  This not only increases your body’s fat oxidation process, but also creates a storage place in the muscle for those carbs you consume-which can better be used during your workouts and are less likely to be stored as fat.

4.  DO NOT STEP ON THE SCALE!!!!!

• Okay this is a hard task for some people, but it’s really important you listen to me on this one.  We’ve all been there and gained weight over the holidays-it’s normal! Anytime we eat more calories than what our body is accustomed to, our body generally responds by gaining weight…BUT it’s not fat weight you’ve gained, it’s only water. The reality is, we won’t consume enough calories in a single holiday meal to put on noticeable amounts of fat.  Like I said, it’s just water weight and it will all be gone within the next couple of days.  So now that you know the weight you will gain (IF you gain any at all) is just water, there shouldn’t be as much of a desire for you to step on the scale.   Just enjoy the holidays with your family and friends and don’t worry about the scale, it’s only a number!

I hope you will find these “Fit 4” tips to be useful and by following them  you shouldn’t have to worry about the scale going up as much! Have a safe, happy, & fit holiday season everyone!

“Skinny” Cranberry Bliss Bars

Looking for a healthy, delicious, easy-to-bake recipe for the holidays?  This “Skinny” recipe of Starbucks’ famous Cranberry Bliss Bar is exactly what you need! Whether you choose to eat them as a pre-workout snack or a late-night dessert…I guarantee you will fall in love with these low-calorie bars!

Ingredients

• 2 cups Flour
• 2/3 cup Brown Sugar
• 2/3 cup Granulated Sugar
• 3 Egg Whites
• ½ tsp Baking Soda
• ¼ tsp Salt
• 1/8 tsp Ground Cinnamon
• 2 tsp Vanilla Extract
• 2/3 cup White Chocolate Chips
• 1/3 cup Fresh Cranberries (Chopped)
• 1/4 cup Melted Unsalted Butter

Frosting Ingredients

• 8 oz Reduced Fat Cream Cheese
• ½ cup Powdered Sugar
• 2 oz White Baking Chocolate (Melted)
• 1/3 cup Fresh Cranberries (Cooked)
• ½ tsp Vanilla Extract

*How to cook cranberries: bring 1/3-1/2 cup water to boil then stir in cranberries and return to boil.  Reduce the heat and boil gently for 5-10 minutes stirring occasionally allowing the cranberries to “pop”.  (Since cranberries are quite tart, you can lightly coat the cranberries with additional sugar to taste)

Baking Directions

1. Preheat oven to 350F and spray a 9 x 13 inch baking pan with cooking spray
2. In a large bowl, combine flour, baking soda, salt, and cinnamon-then stir together
3. In a second large bowl, whisk the sugar with the butter, egg whites, and vanilla extract
4. Whisk dry ingredients into wet ingredients until batter is well mixed.
5. Fold in white chocolate chips and 1/3 cup of freshly chopped cranberries
6. Spread batter evenly onto the baking pan
7. Bake 10-12 minutes or until edges turn brown
8. Start making the frosting by beating the cream cheese, powdered sugar, melted white baking chocolate, 1/3 cup of cooked cranberries, and vanilla extract with an electric mixer in a large bowl
9. Frost the bars after they’ve been baked and cooled
10. Cut into individual pieces based on preference and store in the fridge until ready to be served!

 Skinny Cranberry Bliss Bar Nutrition Facts

Calories per bar = 116

Macros per bar = 5g Protein, 15g Carbs, 4g Fat

 

*Recipe inspired by SkinnyTaste

HIIT it and Burn Fat Fast!

Burn Fat Fast with High Intensity Interval Training (HIIT)

 

Is fat burning and weight loss a priority for you?  Are you having trouble finding enough time to perform your cardio?  If you answered yes to either of these questions, High Intensity Interval Training may be perfect for YOU!

 

What is HIIT?

HIIT is a new form of cardiovascular training in which periods of short, intense bouts (10-15 seconds) are alternated with slightly longer, less-intense bouts (30-60seconds).

More research is proving HIIT to be one of the most effective types of training to promote fat loss and increase lean mass & cardiovascular fitness.  Not only will HIIT help you achieve your fitness goals, but it will also help save you time.  Typical HIIT sessions can be done in as little as 10-20 minutes; so there are no excuses for not having any time to workout! 😉

 

How can I perform HIIT?

Select any cardio machine of choice.

• Stationary Bike (Spinning bikes are my personal favorite)

• Rowing machine (Not many gyms have these, but if they do-take advantage!)

• Treadmill

• Elliptical

If you don’t have access to any of the above, you can still do HIIT by:

• Running (Try sprinting up hills for a more challenging workout)

• Jump Roping

• High Knees

• Lunges

• Any plyometric exercises (Exercises based on jumping)

 

How often should I do HIIT?

High Intensity Interval Training is a great method of training and can be implemented around 1-2 times per week, but no more.  HIIT will require some time for your body to fully recover, therefore, incorporating HIIT 1-2 times a week will give your body enough time to recover and be able to maximally perform during your next training session!

 

So, are you up for the challenge?

 

Here’s a sample HIIT workout:

 

INTENSITY	TIME
Warm-up	3 Minutes
Walk	45 seconds
Sprint #1	15 seconds
Walk	45 seconds
Sprint #2	15 seconds
Walk	45 seconds
Sprint #3	15 seconds
Walk	45 seconds
Sprint #4	15 seconds
Walk	45 seconds
Sprint #5	15 seconds
Walk	45 seconds
Sprint #6	15 seconds
Walk	45 seconds
Sprint #7	15 seconds
Walk	45 seconds
Sprint # 8	15 seconds
Cool-down	3 minutes

 

TOTAL TIME: 14 minutes

 

So there you have it, a workout that is fun, fast, and efficient!

Low Calorie Pumpkin-Layered Cheesecake

Ingredients:

• 2 Packages of Fat Free Cream Cheese (8 oz. each)
• 1 Cup Granulated Splenda
• 2 Whole Eggs
•  Cup Libby’s Canned Pumpkin
• 1/4 Cup Unsweetened Almond Milk (or any milk of preference)
• 1 tsp. Vanilla Extract
• 1 tsp. Cinnamon
• 1 tsp. Pumpkin Pie Spice

Kitchen Appliances Needed: 

• Hand Mixer
• 1 Large Mixing Bowl
• 9-inch Pie Pan (You can also use a pre-made crust)
• Measuring Cups
• Measuring Teaspoons
• Non-stick cooking spray

Baking Directions: 

1. Pre-heat oven at 350F
2. Add cream cheese to mixing bowl and soften (microwave for 1 minute)
3. Add Splenda, almond milk, vanilla extract and beat with mixer until smooth
4. Blend in eggs one at a time
5. Spray pie pan with non-stick cooking spray
6. Take 1-cup of butter and spread evenly in pie pan
7. Add canned pumpkin, cinnamon, pumpkin pie spice and mix again
8. Carefully spread pumpkin layer over first layer of batter
9. Bake for 40-45 minutes
10. Allow cheesecake to cool and chill in refrigerator for 3-4 hours
11. Enjoy!

Pumpkin Cheesecake Nutrition Facts:

-Calories per slice (8 slices total)= 121                                                                               Macros per Slice: 12g Protein, 16g Carbs, 1g Fat

-Vitamin A: Pumpkin is an amazing source for Vitamin A and is great for vision and maintaing a healthy immune system                   –                                                        –Calcium: The cream cheese and almond milk are excellent dietary sources of calcium, which promotes good bone health and density

You can aways tweak the recipe if you do not have all the ingredients. I always use whatever I have around the kitchen and figure out how to make it all work. Have fun and be creative! I hope you all enjoy this recipe in time for the holiday season, and let me know how you like it! P.S. I topped my Pumpkin Cheesecake with whipped cream and more pumpkin pie spice and it was delicious! Enjoy your holiday season and keep your eyes out for more great content coming soon!

No Tricks, No Gimmicks. Just eat the foods you like.

What are Macronutrients (macros)?

What if I said that you could burn fat and/or build muscle by eating whatever foods you wanted?  Think I’m lying? Well, I’m not! In fact, it’s possible by learning the science and truth about human nutrition. Regardless of what you’ve read in the muscle and health magazines, the truth is your body doesn’t know the names of the foods you eat.  Your body only “sees” foods as macronutrients and energy (calories).

So you are probably asking yourself, what are macronutrients?  Macronutrients are simply the nutrients that provide the body with energy in the form of calories.  In foods, there are 3 different macronutrients and each have their own importance and personalized function for the body.  The 3 macronutrients found in foods are proteins, fats and carbohydrates.  Now that you know what macros are, lets take a look at each individual macronutrient briefly and learn how they can help you achieve that dream body of yours.

*Throughout this post, we will use a 150lb individual (Can be male or female) as our reference.  This individual burns around 2,800 calories per day and has a goal to burn fat and lose weight.

 

1. Proteins: Essential nutrients that provide 4 calories per gram.  Proteins are the building blocks of muscle tissues and help to repair any damaged tissues in the body.

2. -What foods are good sources of protein?

• Meats (Poultry, beef, fish, etc.)

• Dairy products

• Eggs

• Beans/legumes

• Protein powder (whey, casein, egg)

-How much protein should I eat daily? This is a question that has been heavily disputed over the past several years.  Protein requirements vary depending on a person’s individual goals, I personally recommend around .5-1g of protein per pound of bodyweight based on the current research.  For example, our 150lb individual should aim to get around 75-150g of protein every day (150lbs x .5g=75g and 150lbs x 1g=150g of protein). If you are a person who is involved with bodybuilding and resistance training, the upper range is what you should aim for on a daily basis.

 *So, if this person consumes 150g of protein a day, how many calories does that equal? (Remember proteins contain 4        calories per gram)                                                                                                                                                                                                                                                                  -So with a simple multiplication problem:  150g of protein x 4 calories per gram = 600 calories from protein

2. Fats:  Essential nutrients that provide 9 calories per gram.  Fats help to insulate organs, regulate inflammation, produce hormones, and provide energy for low to moderate intensity exercises.

        -What foods are good sources of fat?

• Nuts and nut butters

• Fish

• Oils (Olive, canola, coconut, etc.)

• Seeds (Flax, pumpkin, sunflower, etc.)

• Sweets (Cakes, pastries, etc.)

-How much fat should I eat daily?  Like the other macronutrients, the amount of fat should be determined on an individual basis.  A good target for fat is around .45-.5g of fat per pound of body weight.  Using our 150lb individual, this would be around 67.5-75g of fat everyday.  (150lbs x .45g=67.5g and 150lbs x .5g=75g of fat)

*So, if this person consumes 75g of fat a day, how many calories does that equal? (Remember fats contain 9 calories per gram)  -75g of fat x 9 calories per gram = 675 calories from fat

 

3. Carbohydrates: Nonessential nutrients that, like proteins, provide 4 calories per gram.  Carbohydrates are an excellent source of energy especially during high intensity activities. Carbs also help minimize your body from using proteins as a fuel source.

        -What foods are good sources of carbohydrates?

• Grains (breads, pastas, rice, oats, cereals, etc.)

• Fruits and Vegetables

• Dairy products

• Sweets (Cakes, pastries, etc.) and sugars

-How many carbs should I eat daily?  Depending on a person’s activity level, the amount of carbs a person should consume can vary day by day.  On days where you are more active and your body requires more energy, your carbohydrate intake should increase; and on days you are less active, your carb intake can be slightly lower.  Since carbs are not essential nutrients like proteins and fats (meaning your body does not “need” to obtain energy via carbohydrates through the diet), I like to calculate carb needs last.  Pending on your activity level, a carb range of 1-3g of carbs per pound of body weight is usually a good range to achieve your fitness goals.  So the carb needs of our 150lb individual can vary from 150g-450g of carbs per day (150lbs x 1g=150g and 150lbs x 3g=450g of carbs).

*So, if this person consumes 300g of carbs a day, how many calories does that equal? (Remember, carbs contain 4 calories per gram-like proteins!) -300g of carbs x 4 calories per gram =1,200 calories from carbs

 

Bringing it all together

Now that we have determined the macronutrient intake for our 150lb individual to be 150g of protein, 75g of fat, and 300g of carbs daily, we can calculate how many calories this adds up to:

150g of protein = 600 calories (150g x 4cal per gram)

75g of fat = 675 calories (75g x 9cal per gram)

300g of carbs = 1,200 calories (300g x 4cal per gram)

*Total Calories: 600+675+1,200 calories = 2,475 calories per day

 

If you recall at the beginning of this post, our 150lb individual burns around 2,800 total calories per day.  So, if he consumes 2,475 calories with the macros of 150/75/300 (protein/fat/carb), he will be able to achieve his goal of both weight loss and fat loss because he is in a calorie deficit:

-2,475 calories consumed – 2,800 calories burnt = -325 calorie deficit

Since this individual is burning 325 more calories than what is being consumed through the diet, the individual is in a calorie deficit, which will promote both fat loss and weight loss.

*Note, that the most important aspect of body composition goals is to hit your target macronutrients for the day and to not worry about what specific foods to eat or avoid.  It is of course important to eat a wide variety of foods through including whole grains, fruits, veggies, lean meats and lean dairy products.  However, if you want to eat some ice cream and can fit it into your macronutrient goals for the day, eat the ice cream! Yes, you can still lose weight by eating ice cream if your macronutrient goals put you in a calorie deficit for the day.

Hope this post helps you out and if you have any questions, ask away!

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