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Diet FAQ. Just Some Quick Q’s and A’s ( Wrote this at work, because everyone at work sees me eating all day long and always asks me, so i got this to print out! lol)
Q: Is it true your diet is based on calories IN vs. OUT?
A: Of course. It is simple. If your body burns 2000 calories a day, and you have only eaten 1500, then your body will compensate for the 500 missing calories by burning FAT.
Q: Exactly how much should i be eating?
A: There are no real rules in my diet. The main concept is; “In order to loose weight your body must burn more calories then it takes in.” Basically what this is saying, if you eat less then your body needs then it will tap into your fat for energy. The only Carb restrictions on my Diet are no carbs after a set time. Everyone is different. I do not like to eat carbs after 5-6pm. In fact on my Diet you must eat your daily amount of good carbohydrates. Have you ever tried to Atkins diet and felt very tired, groggy or lethargic? That is because the human brain needs carbohydrates to function properly.
Now in order to eat less then we burn we need to figure out exactly how many calories our bodies use in a day. Your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body actually uses in one day from breathing all the way to running up the stairs. This number of Calories is also know as your “Maintaince” level calories, this just means, if you want to stay at the same weight, then eat your maintence calories and you will maintain that weight, pretty simple concept huh?
There’s a quick method for getting these numbers. Here it goes:
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance = 15 - 16 calories per lb. of bodyweight
Weight gain: = 18 - 19 calories per lb. of bodyweight
But Screw that formula, we got Fat being lazy, take the extra two minutes and figure out exactly what your needs are.
A much more accurate method for calculating TDEE is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and sex, then multiply the BMR by an activity factor to determine TDEE. In other words, your BMR is all the energy used for the basic processes of life itself. BMR usually accounts for about two-thirds of total daily energy used.
• Harris-Benedict Calculation T
The Harris-Benedict calculation is a little bit more complex in calculating, but provides a bit more accurate TDEE. The Harris-Benedict formula uses two steps to determine the TDEE. First a base TDEE is determined. Then, the base is adjusted for your specific activity level.
To determine the base TDEE for females,
TDEE = 655 + (4.4 x weight pounds) + (4.6 x height in inches) - (4.7 x age in years)
To determine the base TDEE for males, TDEE = 655 + (6.2 x weight pounds) + (12.7 x height in inches) - (6.8 x age in years)
Ok?
Q: So since it is Calories IN vs. Out? So if I eat 1 meal a day that is 500 cals does that work?A: NO! This does not cause FAT Loss. This causes Starvation Mode. Your body will trigger its "Natural Defenses vs. starvation" Meaning, Your body will hold onto every calorie it can and ONLY Burn Muscle. Reason Being, To Maintain 1lb of muscle it burns 2x the amount of calories, so if your body thinks it is starving it is going to eat the first thing that uses the most energy, and that is muscles.
Q: So what are the minimum calories per day?
A: Men = 1800. Women = 1400
Q: So how much protein should I am drinking/eating.
A: The recommended dosage is 1g of Protien per Gram of Bodyweight. So if you weight 100 LBS, Eat 100g of protein throughout the day. I recommend 1.5 per gram of bodyweight though. 1gram is minimum.
Q: To Carb or not to Carb?
A: the #1 energy sources for your body is carbohydrates. Carbs are necessary for proper body functions and proper brain functions. BUT THE CARBS HAVE TO BE HEALTHY CARBS SUCH AS, rolled oats, brown rice, whole grains, etc.
Q: How bad is sugar on my diet?
A: Diet and Sugar do not mix. Eating sugar causes an insulin spike; wich disables or slows down the body's ability to burn fat.
Q: How bad are processed foods?
A: Truthfully, it all depends; everything you buy in the store is processed in some way. Anything processed with a ton of sugar and preservatives is already a NONO.
Q: What’s up with this all natural Peanut Butter?
A: It contains, EFA's wich is short for Essential Fatty Acids. These are the special Fats you find in Walnuts, Almonds, Peanuts, Fish Oil, and Olive Oil. Since it is hard for ANYONE to eat 1500+ calories daily, these FATS help boost Calorie Numbers. Fats are very calorie dense. In fact 1g of fat is 9 calories, while 1g of protein is only 4 calories.
Q: So what are EFA's?
A: As said before they are Essential Fatty Acids. These Fats ATTACK and break down fat Cells. Do not go overboard with these tho, 1 or 2 servings daily is enough. 2 is pushing it depending on a bulking or cutting diet.
Q: What about a salad for Lunch?
A: Fine as long as there is grilled chicken in it. Salad by itself is just empty calories. No need for them, your body needs it vegetables due to it needs vitamins/minerals. But they are considered empty calories.
Q: Breakfast, I skip it I can’t find time, is it important?
A: What!? Breakfast is by far THE Most important meal of the day. Your body goes 6-8 hours a night sleeping w/o food. The you wake up, your body is starved, and then when you don’t feed your body, it goes, "NO FOOD? Damn, I got to save myself, what if I don’t have food all day?" Then when you have that meal at around 11-12, your body keeps ALL it has just eaten. PLUS breakfast boosts Metabolism!
Q: I know you said carbs were ok, but what about at night?
A: As I said before, Carbs are for ENERGY. Do you need ENERGY before bed? Nope, so when you eat carbs pre-bed it gets stored for energy for the next day, AS FAT!
Q: Is diet soda ok?
A: Studies vary here......But on a realistic point of view YES. 0 calories. No Sugar. BUT, here is where it gets tricky, some people assosociate diet soda, as a way for them to eat a little more throughout the day because they drink "diet" soda. This is where the Diet soda is bad for you, because studies show people who drink diet soda, overcompensate with eating more calories in food.
Q: How much water a day?
A: At least a Gallon.
Q: Why a Gallon of water?
A: It speeds metabolism up, cleans up face from acne, helps your body transport minerals, vitamins, etc throughout the whole body. It is basically OIL for your body.
Q: I need a FOOD List Can you help?
A: Yes of course.....
Carbs
Q: Are cheat days ok?
A: Of course! 1 day a week to indulge is ok. If you have been dying for pizza for a whole week, why the hell have you waited a whole week? Diet is a psychological and physical test. Why do a strict diet if we can’t relax one day? BUT I do recommend keeping the protein intake just as high as you normally would.
Q: Should I take vitamins, minerals, Etc?
A: Of course, Even tho we grab our nutrients from the food we eat, why not make sure we fullfill our needs with a "backup" such as a mutlivitamin.
Q: What about diet Pills?
A: ITs up to you, but remember DIET is key here, Get your Diet on point, and THEN throw in the thermogenics. You will love the results of a body on diet + a thermogetic.
Q: How much weight should or could I loose?
A: they say an average person looses 2.5lbs of FAT a week. There is no limit. You could loose way more like I did. Or just even. As long as your diet is on key you should and will do fine. You can see results probably within the first week. REMEMBER tho, since the protein intake is high, you will probably add muscle. Not bodybuilding muscle, but just some healthy lean muscle. Besides muscle eats fat away. Remember I said muscle burns 2 xs more calories then fat? Well imagine being 200lbs all muscle no fat, THE FAT DOESNT HAVE A CHANCE!
With this deficit the body needs to find energy/fuel sources, so it attacks the thing it can easily break down for energy…
GOOD LUCK ON this DIET! I know it works! I went from 240 to my now 165 lean. 10% BF.
HOPE THIS HELP SOME PEOPLE. ANYONE HAVE ANY ADDITIONS? PM ME THEM AND I WILL UPDATE LIST AS IT GROWS!! AND GIVE CREDIT FOR WHOEVER WROTE IT!
Q: Is it true your diet is based on calories IN vs. OUT?
A: Of course. It is simple. If your body burns 2000 calories a day, and you have only eaten 1500, then your body will compensate for the 500 missing calories by burning FAT.
Q: Exactly how much should i be eating?
A: There are no real rules in my diet. The main concept is; “In order to loose weight your body must burn more calories then it takes in.” Basically what this is saying, if you eat less then your body needs then it will tap into your fat for energy. The only Carb restrictions on my Diet are no carbs after a set time. Everyone is different. I do not like to eat carbs after 5-6pm. In fact on my Diet you must eat your daily amount of good carbohydrates. Have you ever tried to Atkins diet and felt very tired, groggy or lethargic? That is because the human brain needs carbohydrates to function properly.
Now in order to eat less then we burn we need to figure out exactly how many calories our bodies use in a day. Your total daily energy expenditure (TDEE). TDEE is the total number of calories that your body actually uses in one day from breathing all the way to running up the stairs. This number of Calories is also know as your “Maintaince” level calories, this just means, if you want to stay at the same weight, then eat your maintence calories and you will maintain that weight, pretty simple concept huh?
There’s a quick method for getting these numbers. Here it goes:
Fat loss = 12 - 13 calories per lb. of bodyweight
Maintenance = 15 - 16 calories per lb. of bodyweight
Weight gain: = 18 - 19 calories per lb. of bodyweight
But Screw that formula, we got Fat being lazy, take the extra two minutes and figure out exactly what your needs are.
A much more accurate method for calculating TDEE is to determine basal metabolic rate (BMR) using multiple factors, including height, weight, age and sex, then multiply the BMR by an activity factor to determine TDEE. In other words, your BMR is all the energy used for the basic processes of life itself. BMR usually accounts for about two-thirds of total daily energy used.
• Harris-Benedict Calculation T
The Harris-Benedict calculation is a little bit more complex in calculating, but provides a bit more accurate TDEE. The Harris-Benedict formula uses two steps to determine the TDEE. First a base TDEE is determined. Then, the base is adjusted for your specific activity level.
To determine the base TDEE for females,
TDEE = 655 + (4.4 x weight pounds) + (4.6 x height in inches) - (4.7 x age in years)
To determine the base TDEE for males, TDEE = 655 + (6.2 x weight pounds) + (12.7 x height in inches) - (6.8 x age in years)
Ok?
- Little or no exercise = TDEE x 1.2
- Light exercise = TDEE x 1.375
- Moderate exercise = TDEE x 1.55
- Heavy exercise = TDEE x 1.725
- Very heavy exercise = TDEE x 1.9
Q: So since it is Calories IN vs. Out? So if I eat 1 meal a day that is 500 cals does that work?A: NO! This does not cause FAT Loss. This causes Starvation Mode. Your body will trigger its "Natural Defenses vs. starvation" Meaning, Your body will hold onto every calorie it can and ONLY Burn Muscle. Reason Being, To Maintain 1lb of muscle it burns 2x the amount of calories, so if your body thinks it is starving it is going to eat the first thing that uses the most energy, and that is muscles.
Q: So what are the minimum calories per day?
A: Men = 1800. Women = 1400
Q: So how much protein should I am drinking/eating.
A: The recommended dosage is 1g of Protien per Gram of Bodyweight. So if you weight 100 LBS, Eat 100g of protein throughout the day. I recommend 1.5 per gram of bodyweight though. 1gram is minimum.
Q: To Carb or not to Carb?
A: the #1 energy sources for your body is carbohydrates. Carbs are necessary for proper body functions and proper brain functions. BUT THE CARBS HAVE TO BE HEALTHY CARBS SUCH AS, rolled oats, brown rice, whole grains, etc.
Q: How bad is sugar on my diet?
A: Diet and Sugar do not mix. Eating sugar causes an insulin spike; wich disables or slows down the body's ability to burn fat.
Q: How bad are processed foods?
A: Truthfully, it all depends; everything you buy in the store is processed in some way. Anything processed with a ton of sugar and preservatives is already a NONO.
Q: What’s up with this all natural Peanut Butter?
A: It contains, EFA's wich is short for Essential Fatty Acids. These are the special Fats you find in Walnuts, Almonds, Peanuts, Fish Oil, and Olive Oil. Since it is hard for ANYONE to eat 1500+ calories daily, these FATS help boost Calorie Numbers. Fats are very calorie dense. In fact 1g of fat is 9 calories, while 1g of protein is only 4 calories.
Q: So what are EFA's?
A: As said before they are Essential Fatty Acids. These Fats ATTACK and break down fat Cells. Do not go overboard with these tho, 1 or 2 servings daily is enough. 2 is pushing it depending on a bulking or cutting diet.
Q: What about a salad for Lunch?
A: Fine as long as there is grilled chicken in it. Salad by itself is just empty calories. No need for them, your body needs it vegetables due to it needs vitamins/minerals. But they are considered empty calories.
Q: Breakfast, I skip it I can’t find time, is it important?
A: What!? Breakfast is by far THE Most important meal of the day. Your body goes 6-8 hours a night sleeping w/o food. The you wake up, your body is starved, and then when you don’t feed your body, it goes, "NO FOOD? Damn, I got to save myself, what if I don’t have food all day?" Then when you have that meal at around 11-12, your body keeps ALL it has just eaten. PLUS breakfast boosts Metabolism!
Q: I know you said carbs were ok, but what about at night?
A: As I said before, Carbs are for ENERGY. Do you need ENERGY before bed? Nope, so when you eat carbs pre-bed it gets stored for energy for the next day, AS FAT!
Q: Is diet soda ok?
A: Studies vary here......But on a realistic point of view YES. 0 calories. No Sugar. BUT, here is where it gets tricky, some people assosociate diet soda, as a way for them to eat a little more throughout the day because they drink "diet" soda. This is where the Diet soda is bad for you, because studies show people who drink diet soda, overcompensate with eating more calories in food.
Q: How much water a day?
A: At least a Gallon.
Q: Why a Gallon of water?
A: It speeds metabolism up, cleans up face from acne, helps your body transport minerals, vitamins, etc throughout the whole body. It is basically OIL for your body.
Q: I need a FOOD List Can you help?
A: Yes of course.....
Carbs
- -Raw Oats (not that sugary stuff)
- -Brown Rice
- -Vegetables; broccoli, cauliflower, peppers, cucumbers, carrots, etc
- -Fruits; bananas, apples (might not wanna go gung-ho here because of the large sugar content, however, fruits are healthy for many reasons).
- -Whole wheat bagels
- -Whole wheat pasta
Protein - -Cottage cheese 1% or dry curd
- -Chicken breast
- -Turkey breast
- -Ground turkey
- -Extra Lean ground beef
- -Salmon
- -Tuna
- -Egg whites (or omega-3 whole eggs)
Fats - -Walnuts
- -Almonds
- -Peanuts
- -Flax Seeds
- -Fish Oil
- -Olive Oil
Q: Are cheat days ok?
A: Of course! 1 day a week to indulge is ok. If you have been dying for pizza for a whole week, why the hell have you waited a whole week? Diet is a psychological and physical test. Why do a strict diet if we can’t relax one day? BUT I do recommend keeping the protein intake just as high as you normally would.
Q: Should I take vitamins, minerals, Etc?
A: Of course, Even tho we grab our nutrients from the food we eat, why not make sure we fullfill our needs with a "backup" such as a mutlivitamin.
Q: What about diet Pills?
A: ITs up to you, but remember DIET is key here, Get your Diet on point, and THEN throw in the thermogenics. You will love the results of a body on diet + a thermogetic.
Q: How much weight should or could I loose?
A: they say an average person looses 2.5lbs of FAT a week. There is no limit. You could loose way more like I did. Or just even. As long as your diet is on key you should and will do fine. You can see results probably within the first week. REMEMBER tho, since the protein intake is high, you will probably add muscle. Not bodybuilding muscle, but just some healthy lean muscle. Besides muscle eats fat away. Remember I said muscle burns 2 xs more calories then fat? Well imagine being 200lbs all muscle no fat, THE FAT DOESNT HAVE A CHANCE!
With this deficit the body needs to find energy/fuel sources, so it attacks the thing it can easily break down for energy…
GOOD LUCK ON this DIET! I know it works! I went from 240 to my now 165 lean. 10% BF.
HOPE THIS HELP SOME PEOPLE. ANYONE HAVE ANY ADDITIONS? PM ME THEM AND I WILL UPDATE LIST AS IT GROWS!! AND GIVE CREDIT FOR WHOEVER WROTE IT!
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