Weight Loss Tips & Secrets

Weight Loss Tips & Secrets

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Healthy Diet Plan, Create Permanent Fat Loss

healthy diet plan for YOU! that produces long term weight loss results, must always take into account calories, nutrient ratios and meal frequency.

Eating four average size meals, every four hours, with the right amounts of carbohydrates, lean protein and dietary fat, will always produce the ultimate fat loss results.

In this section I will explain what nutrient ratios are, and why they are such an important element, of any effective, long-term weight loss program. 


Understanding nutrient ratios will add another piece to the weight losspuzzle, and help you move toward creating the body of your dreams.

 

Without fully grasping the information in this section, permanent weight losswill be a difficult, uphill climb!

CALORIES, NUTRIENT RATIOS, AND MEAL FREQUENCY/TIMING

Your daily calorie intake, proper nutrient ratios, and proper meal frequency/timing, are the three most important elements of an effective long-term weight loss program.

If any one of these three elements is missing from your program, creating a lean, healthy body and reaching your ideal weight might remain only a dream!

And this is especially true if you have an endomorph dominant body type, and were born with a slow metabolism!

Now let me go over the simple steps that you must take to calculate your nutrient ratios and create your perfect meals.

Your first step will always be to calculate your optimum daily calorie intake. Once you have this number, your next step will be to divide these calories using the best nutrient ratio for your body type.

After you have calculated how many calories will come from each nutrient, you have to divide by the amount of calories in each gram of each nutrient.

And your last step will be to divide these numbers by the amount of meals that you will consume on a daily basis.

By doing this you will create the perfect weight loss meal that within four hours will be completely digested and utilized by your organism.

This is the ultimate strategy for maintaining your current weight, and allows you the opportunity to produce permanent fat loss and to reach your ideal body fat percentage! 
PROPER NUTRITION PLUS EXERCISE CREATES PERMANENT FAT LOSS

When you add an effective exercise strategy to your weight loss program, you will create a calorie deficit, and it is only a matter of time, until you create the body of your dreams.

By taking these steps on a daily basis you will help your organism to burn body fat, and at the same time you will provide everything it needs to function properly.

This approach is very effective at producing long term results for one major reason: it helps your body to burn unwanted body fat by using proven nutrition and exercise strategies that actually work!

When you provide you body the food it needs to function properly and use the right nutrition and exercise approach, your organism will never have to use its defense mechanisms like it does when you use a low calorie approach.

When you are eating an average size meal, every four hours, with the right amount of calories, and the right nutrients, this tells your body that it is okay to keep burning more and more calories on a daily basis.

If you add my nutrition techniques, some cardio and weight training into the mix, your body fat will melt right off you!

And this is why it is so important to be totally focused on your daily calories, nutrient ratios and meal frequency, and to make sure that you exercise on a regular basis!

Now let’s go over the exact steps of how to create your own personalhealthy diet plan, that takes into account all three of these important nutrition elements.


healthy diet plan: THE MOST EFFECTIVE STRATEGY

From my own personal experience, the ultimate healthy diet plan must consist of eating lean protein, carbohydrates and good dietary fat, in every one of your meals during the day.

Everyone of these nutrients has its own section in this site, where I explain why each nutrient is so important, including dietary fat.

I am aware that there are many fad diets that suggest to eat proteins and carbohydrates separately. From many years of personal experience this has never created any long term results for any of my clients.

I have tried every possible nutrient ratio combination, and for long termweight loss results, the moderate intake of all three nutrients is without a doubt the most effective!

I always recommend using a balanced approach in my program, and when it comes to nutrition, consuming too much of one nutrient, will never produce long term results.

Consuming meals that are too small or too large, is not an effective strategy, either.

Taking the moderate approach, in every part of your weight loss program, is the ultimate way to create the body of your dreams. 

healthy diet plan: CONSUMING AVERAGE SIZE MEALS

Eating four average size meals, every four hours, with the right nutrients for your body type, is by far the most effective nutrition strategy there is.

Every meal that you eat during the day should consist of a lean protein, a complex carbohydrate and some good dietary fat.

This is the only way to provide your organism with everything that it needs, to work and function properly on a daily basis. And it is the only way to get long term results using this weight loss program.

Here are the simple steps toward creating your four perfect size meals:

Your first step will always be to calculate your optimum daily calorie intake. Once you have this number, your next step will be to divide these calories using the best nutrient ratio for your body type.

After you have calculated how many calories will come from each nutrient, you have to divide by the amount of calories in each gram of each nutrient.

And your last step will be to divide these numbers by the amount of meals that you will consume on a daily basis.

 



healthy diet plan: LEAN PROTEIN EVERY 4 HOURS

The reasons for eating lean protein, carbohydrates and fat together, in every meal are very simple.

First, your body can’t store protein like carbohydrates and fat.

There is a very small amount of amino acids in your blood stream, and when you consume moderate amount of lean protein, you stay in what is called a positive nitrogen balance.

This is a state that is necessary for your body to get all the amino acids it needs to function properly on a daily basis!

If you do not eat a lean protein every 3-4 hours your body will simply break down its own muscle. It will do this, to get the essential amino acids that it requires to function properly.

To get the amino acids (protein) into your body’s cells, insulin is required.

Consuming protein together with carbohydrates causes moderate and steady insulin secretion, and this insulin efficiently moves the amino acids from the protein that you consume into your muscle cells.



healthy diet plan: COMBINING NUTRIENTS IN ONE MEAL

When you eat carbohydrates by themselves this causes quick elevations in your blood sugar, which triggers your organism to release a large amount of insulin to remove this excess glucose from your bloodstream.

Eating a lean protein with a moderate amount of carbohydrate will slow down the digestion of the carbohydrates, which will result in steadier blood sugar, and more moderate output of insulin.

You will not feel the ups and downs in your energy levels usually associated with increases in blood sugar from eating carbohydrates without lean protein and dietary fats.

Simple carbohydrates, especially when they are eaten by themselves, are known for causing a sharp rise and then a sharp fall in blood sugar. This happens because the large release of insulin clears this excess glucose from your bloodstream.

Once this is accomplished, this sharp drop in blood sugar, first creates the feeling of fatigue, which is then followed by new cravings and hunger pangs.

This creates a new powerful desire to consume even more carbohydrates, and the whole process starts all over again.

By eating your meals with the right nutrient ratios in every meal during the day, you will end this vicious cycle! A healthy diet plan, will help you avoid this unhealthy approach forever!

healthy diet plan: LEAN PROTEIN HELPS INCREASE METABOLISM

Eating complex carbohydrates together with lean protein enhances the thermic effect of the food. A healthy diet plan always takes into consideration this important element of eating these two nutrients together.

Protein has the highest thermic effect of any food, with about 30% of the calories that come from this nutrient, being burned off during the digestion and utilization process.

Natural complex fibrous carbohydrates (vegetables) have the second highest thermic effect, with 15% of the calories that come from this nutrient, being burned off during the digestion and utilization process.

When the majority of the calories in your meals come from these two nutrients, your body simply has to work harder to digest them and the net caloric value is much lower than the actual calories that are contained in your meals.

This adds up to a lot of calories over time, and when you combine cardio and weight training, it is not hard to see why my approach produces amazing long term weight loss results! 

healthy diet plan: NUTRIENT RATIOS

Nutrient ratios are simply the percentage of your total daily calories than come from carbohydrates, protein, and fat.

For example, 50-30-20 is a nutrient ratio and it means that 50% of your calories come from carbohydrates, 30% from protein and 20% from dietary fat.

If you have an endomorph dominant body type I recommend to start out with the nutrient ratio of 50-30-20, and adjust according to the results you get on a weekly basis.

Once the results show up in your weekly weight loss chart, then you can either lower or raise these nutrient ratios until you find the percentage that works perfectly for you!

From here, we will consider 50-30-20 to be the baseline nutrient ratio for our weight loss program.



healthy diet plan: DOING THE CALCULATIONS

To calculate your nutrient ratios into daily meals, you have to know that carbohydrates have 4 calories per gram, protein has 4 calories per gram, and fats have 9 calories per gram.

So let us take a 2000 daily calorie intake as an example and divide it into four meals.

Using the 50-30-20 nutrient ratio you would get 1000 calories from carbohydrates, 600 calories from protein and 400 calories from fat.

And to further divide 1000 calories from carbohydrates by 4 calories per gram you get 250 grams per day.

Divide 600 calories from protein by 4 calories per gram you get 150 grams per day.

And finally divide 400 calories from dietary fat by 9 calories per gram and you get 44.5 grams per day.

This is how you create a healthy diet plan for your daily meals!



Your Healthy Diet Plan–Macronutrient Chart will look something like this, when it is broken down into grams and calories:

-Carbs…..1000 calories…250 grams…50% of total calories

-Protein….600 calories…150 grams…30% of your total calories

-Fat……..400 calories…44,5 grams..20% of your total calories

Your Total..2000 calories per day 

And each of your healthy diet plan 500 calorie meals, will look like this when it is broken down into grams and calories:

-Carbs……250 calories…62.5 grams

-Protein….150 calories…37.5 grams

-Fat……..100 calories…11 grams

Your Total..500 calories per meal 

START WITH THESE RATIOS AND ADJUST AS NEEDED

These are the perfect ratios to start your program. And once you get feedback from your weekly weight loss chart, you can adjust them, if this will be necessary.

The type of carbohydrates, proteins and fats that we recommend for creating a healthy diet plan, will be covered in the upcoming sections.

Once you read about these nutrients making up your daily meals will become a breeze!

The article about meal frequency explains exactly why eating four average meals per day can make a big difference in the long term results that you produce.

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Updated: January 28, 2014 — 9:22 am

Site Disclaimer: This site is designed for educational purposes only and is not engaged in rendering medical advice or professional services.
If you feel that you have a health problem, you should seek the advice of your Physician or health care Practitioner.

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