Nutrition

It is a known fact that your nutrition plays an important part in regards fitness and weight loss. I’m not claiming to be a nutritionist or nutrition expert by any means but I do know that with regular exercise and proper nutrition, you will reach your fitness goals.

Most weight loss programs ask you to follow and adhere to a strict calorie target each day. It varies for each individual but is usually from 1500 to 2000 calories a day for those looking to lose weight.

Those calorie amounts are generally broken down into percentages from the 3 Food Groups.
For Example: a 2000 calorie diet would be broken down like below.

30% calories from Protein – (600 calories from protein)
30% calories from Fats – (600 calories from fats)
40% calories from Carbs – (800 calories from carbs)
100% – (2000 Calories)

Or

40% from Protein
40% from Carbs
20% from Fats

Grams from each Food Group Converted to calories
1 gram of protein = 4 calories
1 gram of carbohydrates = 4 calories
1 gram of fat = 9 calories

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Carbohydrates:
For Fat and Weight Loss – 25 grams maximum each meal.
In a sedate or non-active setting your body can metabolize up to 25 grams of carbs in one meal without fat storage.

For Muscle and Weight Gain – 50 to 60 grams per meal adjusted as needed.

For Diabetes: 25 grams is a very small portion so it does not adversely affect or spike insulin levels

Fats: 6 grams maximum each meal. This is the standard for everyone.

Sugar: 25 grams maximum each day. Remember this is a daily total not a meal total. If you eat 5 meals a day you want to average 5 grams of sugar per meal maximum.

Fiber: 25 grams per day minimum in soluble (oatmeal) and insoluble (vegetables) form.

Sodium: 2200 mg day maximum. 1300 mg day if you have high Blood Pressure

Cholesterol: 300 mg maximum daily from foods if you have no health problems. 200mg if you have issues like high cholesterol now, high blood pressure or heart disease.
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Average Body Fat Percentages

Acceptable Body Fat Levels for Women
Women under 30: 20% to 28%
Women over 30: 22% to 30%
Women over 40: 24% to 32%

Acceptable Body Fat Levels for Men
Men under 30: 16% to 22%
Men over 30: 18% to 24%
Men over 40: 20% to 26%