Healthy & Clean To Lose 15

February 16, 2018

 Feeding yourself a balance of carbohydrates, protein and fat, plus essential vitamins and minerals, will balance your blood sugar and help you meet your fitness goals. If you want to build strength, increase flexibility or improve cardiovascular fitness eating clean will support your efforts with working out.

 

In the busy world we live today, everything moves so fast and we are constantly pulled in many directions, it becomes increasingly difficult to cook and prepare fresh meals everyday. And 24 hours feels like 12. Here are a few recommendations that can help with implementing eating clean to lose 15.

 

Maintain Stable Blood Sugar - Eat in three's

Maintaining stable blood sugar is vitally important to losing weight and keeping it off. Eating certain amount of calories from quality foods that include protein, fat and carbohydrates will stabilize your blood sugar.

 

First, figure out the correct amount of calories for your body type and your daily lifestyle. To do that take your current weight in pounds and multiply it by 14 and 17. To lose fat go with    the lesser of the two. To maintain, go with the average of the two. To gain, go with the higher of the two.

 

Once you determine your daily caloric max intake you can now determine nutrient ratios (protein, fat and carbohydrate) for every meal.  Standard wiggle room is 20 calories per meal. Your meal parameters do not need to be exact.

 

It's important that your protein matches, then fat and let carbohydrates make up the rest of the meal. 

 

For most females who want to lose fat and to keep it simple,we will use these nutritional parameters. Calories per meal 300. Protein (35%) 26g, Carb (35%) 26g, Fat (30%) 10g

 

Protein per meal: 25 grams. Each gram of protein has 4 calories. So, 25 grams x 4 calories/gram = 100 calories. Then, 100 calories / 250 calories = 0.4 or 40 percent. This means 40 percent of your meal will be protein

 

Fat grams per meal: 7 grams. Each gram of fat has 9 calories. So, 7 grams x 9 calories/gram = 63 calories. Then, 63 calories / 250 calories = 0.25 or 25 percent. This means 25 percent of your meal will be fat.

 

Carbohydrate grams per meal: 22 grams. Each gram of carbohydrates has 4 calories. So, 22 grams x 4 calories/gram = 88 calories. Then, 88 calories / 250 calories = 0.35 or 35 percent. This means 35 percent of your meal will be carbohydrates. 

 

Believe in the Importance of Food Quality

Consuming high-quality food also known as "clean" eating is a key factor in achieving  your goals. Here are four factors that determine the quality of food

 

1. Look at the number of ingredients in the food that is listed on the label. The more the food is processed the more that has to be digested and increase the chances of spiking your blood sugar.

 

2. How the food is prepared and cooked - When you eat food closer to its natural state the better it's digested. This means, for example an apple is digested slower than apple juice. Slower digestion yields better blood-sugar stabilization.

 

3. The amount of fiber in the food - Since fiber cannot be digested, it slows down the rate of digestion. This assists with blood sugar stabilization.

 

4. The amount of sodium/salt in the food - Sodium is a good preservative and salt enhances the taste of food. Unfortunately, every gram (1,000mg) of sodium holds on to water molecules. This causes bloating and has a negative effect on how your digestive systems processes food.

 

Be Smart and track your food. Determining your ideal nutritional strategy takes time. Don't obsess over it or try to be perfect. It will kill your motivation. Instead just try to get as close as you can. It's all about know what you're eating and how much to eat.

 

For more information and questions on nutrition and fitness visit www.ouidabrown.com