| 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 |
|
|
| 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 |
|
|
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 |
|
|
|
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 |
|
|
|
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. |
|
|
|
