Simple Concepts include:
- No sugar
- No eating 4 hours before bed
- No processed foods
- No junk food
- No alcohol
- The Glueten Free Diet
- The Raw Food Diet
- The Atkins Diet (not recommended)
- The Paleo Diet
Calorie, Macronutrient counting, and caloric deficits
“Calories in, calories out” is truly the bottom line to losing or gaining weight. If you set the right daily calorie allowance, correctly count them, and hit your daily allowance, then you are almost certain to see results. The way you eat these calories however, will determine the way you feel throughout the day and ultimately, your success. Counting your macronutrients (proteins, carbs, and fats) will give you a better idea of how distribute the types of foods you eat. In order to count these figures, you would have to use a program and input your daily food intake. Counting macronutrients by hand is unnecessarily time consuming.
- 3500 calories = 1 lb of fat
- You must know your daily or average daily caloric expenditure.
- You MUST write down your ENTIRE day of eating and calories if you do not have experience counting calories.
- You burn 2200 cals/day ave.
- You Eat 1500 cals/day
- Creates a 700 caloric deficit/day
- If you do this 6 days a week (minus the cheat day):
- 700 caloric deficit/day X 6days/week = 4200 caloric deficit/week
- 4200 caloric deficit/week ÷ 3500calories in 1 lb of fat = 1.2 pounds of fat lost per week.
This technical method will work if your numbers are correct. Some may not like this method because of the constant counting, analysis of food, and the effort of keeping a food journal.
Which ever approach you take, the key is making the commitment and following through with your method. The best nutritional plan will combine a few of these methods best suited for you.
Find out what nutritional habits are keeping you from your results. Contact Jerry for individualized meal plans and nutritional coaching.