Nutrition 101

When trying to lose weight, your worst enemy is hunger.

To lose weight you need to burn more calories than you consume.

Will Power will only get you so far.

Discipline will get you a little further.

We want to make day to day life enjoyable and not a struggle.

One of the way to do this is to base your eating of the Satiety index.

These are foods that make you feel full for longer.

Beef and Potatoes will keep you full for a lot longer compared White Pasta.

1g Protein = 4 Calories

1g Carbohydrate = 4 Calories

1g Fats = 9 Calories

TEF is the increase in energy expenditure above resting associated with the ingestion of food and accounts for 10% of the total daily energy expenditure.

Protein has a TEF value of around 30%.

Carbohydrates has TEF value of around 5 - 10%.

Fat has a TEF value of around 0 - 3%.

Eating more Protein up to 1.8 - 2g per KG of body weight is recommended. There is a higher cost to your body to digest Protein so more calories are burned off in the process.

Satiety index

Daily calories

Calorie information is often given in kcals, which is short for kilocalories. It may also be given in kJ, which is short for kilojoules.

As a guide:

  • an average man needs 2,500kcal a day

  • an average woman needs 2,000kcal a day

This could be different based on your:

  • age

  • weight

  • height

  • how much exercise you do

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/understanding-calories/

A 500 ml bottle of coke contains 53 g of sugars.

Which is 220 kacl.

One bottle equals 8.8 % of a males total calories per day.

One bottle equals 11% of a females total calories per day.

Meal Planning

For a female you requires who requires 2000 kacl per day.

That equals roughly

30 % Protein (600 kacl)

45 % Carbohydrates (900 kacl)

25% Fats (500 kacl)

This in grams per macronutrients is

Protein: 150 g

Carbohydrates: 225g

Fats: 55g

This figures needs to be divided by the amount of meals you eat per day.

If you are trying to lose weight you need to eat less calories per day than your body requires.

In this case with the above example, you still keep protein high but drop the amount of Carbohydrates and Fats you consume by 20%.

This gives a 14% calorie defect per day.

Protein (600 kacl)

Carbohydrates (720 kacl)

Fats (400 kacl)

This equals

150g Protein

Carbohydrates: 180g

Fats: 44g

One bar of Dairy milk 53g contains 284 kacl.

One bar equals 11.36% of a males total calories per day.

One bar equals 14.2% of a females total calories per day.

A Coke and a Dairy milk equals 504 kacl.

That equals 20% of a males total calories per day.

That equal 25% of a males total calories per day.

Most people would view this as a snack between meals.

This snack is proving your body energy without the nutrition your body requires.

That is equivalent to a

Chicken breast (170g) 281 kacl

Boilded potatos (280g) 216 Calories

Total calories: 497 kacl

Which will keep you fuller for longer?