Zone Diet NumbersSep 03 2009 15:26
My numbers based on the Zone Diet.
• 50%-Low glycemic-load carbs(mostly fruits and vegetables)
• 33%-Low-fat protein
• 16%-Heart-healthy monounsaturated fats
The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™). These ratios represent the newest dietary recommendations from the Joslin Diabetes Research Center at Harvard Medical School for the treatment of obesity and type 2 diabetes.
That’s what the Zone Diet is.
It’s moderate in:
• Low-fat protein
• Low glycemic-load carbs(mostly fruits and vegetables)
• Heart-healthy monounsaturated fats
The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™). These ratios represent the newest dietary recommendations from the Joslin Diabetes Research Center at Harvard Medical School for the treatment of obesity and type 2 diabetes.
With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the diet – insulin, glucagon and eicosanoids.
Insulin – A storage hormone. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation
Glucagon – A mobilization hormone that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.
Eicosanoids – These are the hormones that ultimately control silent inflammation. They are also master hormones that indirectly orchestrate a vast array of other hormonal systems in your body.
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Drink Water to Lose WeightJun 08 2009 12:34
Lean Body Mass Estimation:
According to your measurements , your lean body mass is estimated to be 171.74 . Since the ideal body fat percentage for men is 15%, your ideal lean body weight is 149.59 pounds. Remember these are guidelines; your physician should help you determine the ideal weight and body fat for you.
You may be thinking that your lean body mass is your ideal weight or your weight if you were a true "lean machine." Well, it’s not. Your lean body mass is sum of the nonfat parts of your body like muscle, organs, blood and water.
http://www.healthstatus.com/calculate/lbm
Drink Water to Lose Weight
Lean Body Weight 150 lbs.
0.50 Ounces of Water Per Pound 75 oz./ day
16 Oz. Glasses Per Day 4.7
0.64 Ounces of Water Per Pound 96oz./day
16 Oz. Glasses Per Day 6
Do not worry if you are initially unable to drink this much water throughout the day. Try to drink a little more water each day until you can reach your intake goal consistently.
Remember, you must drink water to lose weight, so drink up!
http://www.build-muscle-and-burn-fat.com/drink-water-to-lose -weight.html
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Energy RequirementsMay 07 2009 12:42
The blend that we require is as follows:
- 57% Carbohydrates (sugar, sweets, bread, cakes)
- 30% Fats (dairy products, oil)
- 13% Protein (eggs, milk, meat, poultry, fish)
The energy yield per gram is as follows: Carbohydrate - 4 Calories, Fats - 9 Calories and Protein - 4 Calories.
Personal energy requirement = basic energy requirements + extra energy requirements
Basic energy requirements (BER) includes your basal metabolic rate (BMR) and general daily activities
- For every Kg of body weight 1.3 Calories is required every hour. (An athlete weighing 50Kg would require 1.3 × 24hrs × 50Kg = 1560 Calories/day)
- For a calculation of your BMR, see the calculator on the Resting Daily Energy Expenditure (RDEE) page
Extra energy requirements (EER)
- For each hours training you require an additional 8.5 Calories for each Kg of body weight. (For a two hour training session our 50Kg athlete would require 8.5 × 2hrs × 50Kg = 850 Calories)
An athlete weighing 50Kg who trains for two hours would require an intake of approximately 2410 Calories (BER + EER = 1560 + 850)
http://www.brianmac.co.uk/nutrit.htm
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Back on the WagonMay 07 2009 07:57
In order to stay on track I need to log my food choices daily.
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Protein requirementsOct 27 2008 07:01
How Much Protein Do You Need?
Calculate your protein needs
By Paige Waehner, About.com
Updated: December 16, 2004
About.com Health's Disease and Condition content is reviewed by our Medical Review Board
If you exercise heavily, you might need to up your protein intake from the RDA's recommendation of 0.8 g/kg to 1.2-1.8 g/kg.
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training. Most experts recommend that your protein intake be somewhere between 15 and 30%. When you've determined your desired percentage of protein, multiply that percentage by the total number of calories for the day.
Goals:
235lbs @ 1.5gm/kg = 160gm
230lbs @ 1.5gm/kg = 157gm
225lbs @ 1.5gm/kg = 153gm
220lbs @ 1.5gm/kg = 150gm
215lbs @ 1.5gm/kg = 147gm
210lbs @ 1.5gm/kg = 143gm
205lbs @ 1.5gm/kg = 140gm
200lbs @ 1.5gm/kg = 136gm
195lbs @ 1.5gm/kg = 133gm
190lbs @ 1.5gm/kg = 130gm
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