Nutrition                  

 

How Much Should We Eat?                              

 

The total amount of energy used each day depends on: 

1. Resting energy expenditure (basic metabolic rate, determined mainly by body size and composition).
2. Physical activity, including any activity associated with daily living as well as sport and exercise.  

To lose body fat you have to expend more energy (calories) than you consume. A combination of diet and activity is the most effective way of obtaining long-term fat loss. 

Create a daily calorie deficit of no more than 500 kcal per day (1lb fat a week). Don’t just eat less food; dieting can create a substantial deficit in energy balance. This can cause: 

1. Reduction in lean tissue (muscle).
2. Reduction in basal metabolic rate (amount of energy burned at rest).
3. Less interest in physical activity.
4. Impaired work performance.  

• Aim for a modest negative calorie imbalance or the body will burn muscle tissue as an energy source.
• Maintain or increase lean muscle tissue, this will increase metabolic rate.
• Gradual body fat loss.
• Maintain carbohydrate, protein and fat balance.
• Meal frequency – 6 smaller meals a day (400-500 kcal) instead of 3 meals of 800 kcal will maintain the body temperature keeping the metabolism elevated.
• Include a variety of foods.
• Follow a balanced exercise programme.  

Ideal Nutrient Proportion: 

Carbs – 55-60%

Fat – 25-30%

Protein – 10-15% 

Recommended Nutrient-Rich Foods: 

Proteins:

Chicken breast, Turkey breast, Lean ground turkey, Sword fish, Trout, Haddock, Salmon, Tuna, Crab, Lobster, Shrimp, Top round steak, Top sirloin steak, Lean ground beef, Lean ham, Egg whites or substitutes, Low fat cottage cheese. 

Carbohydrates:

Baked potato, Sweet potato, Squash, Pumpkin, Steamed brown rice, Pasta, Oatmeal, Barley, Beans, Corn, strawberries, melon, Apple, Orange, Fat free yoghurt, Whole wheat bread. 

Vegetables:

Broccoli, Asparagus, Lettuce, Carrots, Cauliflower, Green beans, Mushrooms, Spinach, Tomato, Peas, Brussels sprouts, Artichoke, Celery, Cucumber, Onions. 

Choose a portion of protein and carbohydrates from each list to make a meal. Add a serving of vegetables to at least two of your daily meals.

To book a session or for further information contact me on:

Tel: 0776 966 1973

Email: paulwilliamson100@hotmail.com

Web: www.paulsfitnessforum.bravehost.com