Basic Dieting

There are so many kinds of diets around. Before you try another diet that will only work in the short run, do give this article a read and get your basic right.

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 (try to limit to 2 slices per day).
• Beans.
• Low fat popcorn (low fat butter spray makes this a delicacy).
• Fruits (limit to 2-3 servings per day).
• 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.