Food & Calories
Macronutrient consists of carbohydrate, protein and fat. By eating correctly, you are on your way to the “wow” figure.
1 gram of carbs/protein gives 4 calories.
1 gram of fat gives 9 calories.
1 gram of alcohol gives 7 calories.
People gain fat because of over-eating. It can be overeating of carbs, protein or fat. Be it good or bad.
Please find out the amount of calories that you need.
The distribution
30% of your calories should come from fat. The rest of 70% should come from protein and carbohydrate. For myself, my carbohydrate is about 40% and my protein is about 30%.
Note that the ratio should be change accordingly for various fitness goals.
The Following Is A List Of Acceptable Protein, Carbohydrate, & Fat Sources.
Protein:
- Tuna or most any fish.
- Cottage cheese.
- Eggs (especially the whites).
- Chicken breast (skinless).
- Turkey breast (skinless).
- Lean beef.
- Low fat or no fat cheese.
- Low fat pork.
- Protein supplement
- Essentially most any other source of protein so long as it is low in saturated fat and carbohydrates.
Carbohydrates:
- Sweet potatoes.
- Oat meal, oat bran, oat bran cereal.
- Bran cereal.
- Brown rice.
- Wheat bread.
- Beans.
- Fruits.
- Malto dextrin (during workout).
- Dextrose (during workout)
- Vegetables.
- Stay away from refined grains and anything that says "enriched" or "high fructose corn syrup" on the label!
Fat:
- Omega 3 capsules (fish oil capsules).
- Flax seed oil.
- Primrose oil.
- Borage oil.
- Olive oil.
- Nuts (limit to 1 serving per day),
- Peanut butter (as long as it does not contain hydrogenated oils).
- Egg yolks.
- Fish (salmon especially).
- All other fat should come as a by-product of your carbohydrate and protein intake.