Nutrition for weight loss

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

No surprise I get a lot of questions about proper nutrition for weight loss. Since many people are obsessed with numbers, here are the numbers I start with when recommending a diet conducive to weight loss:

1) Calories: Body weight x 10 calories
Why? You need to start somewhere and this is as good a place as any.

2) Protein: Body weight x 0.7g
Why? When calorie intake decreases, protein needs increase. Having enough protein in the diet will help maintain your strength and muscle mass. Although most people recommend 1g+ of protein per pound, I’ve found that 0.7g has worked well with my clients. (more…)

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Quick tip about calories…

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

You never burn off as many calories as you think you should while exercising. You’re always consuming more calories than you think you are. Keep these two things in mind and you’ll do just fine!

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Quick Tip on Protein Intake During Caloric Restriction

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

I just wanted to post a quick tip on protein intake while on a calorie restricted diet. When calories are reduced (caloric deficit created), your body’s need for protein increases. Therefore, be extra aware of your protein intake during a calorie restriction.  Protein intake should be in the neighborhood of 1.0g/lb of body weight.  This will vary a little according to body fat, etc.  But generally speaking, this is a good place to start.

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A Different Approach to Caloric Restriction & Weight Loss

Posted by Chad in Nutrition | Weight Loss - (Comments Off)

Reducing the number of calories consumed helps many people lose weight.  No doubt about it.  However, reducing the amount of food you eat also decreases the nutrients your body is receiving.  In an environment where many of the foods consumed are of low nutritional value, reducing the amount taken in increases the chances of nutrient deficiency.  So how do you tackle this issue? Build your diet around whole foods.

Processed foods have a lousy calorie/nutrient ratio.  They contain a lot of calories, but provide very few nutrients.  Therefore, they have to be over-consumed in order to get the nutrients your body needs (and they usually are of poor quality). (more…)

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Omega-6 & Omega-3 Fatty Acids

Posted by Chad in Nutrition - (Comments Off)

The omega fatty acids (omega-6/omega-3) are a hot topic of discussion these days. What you may not know are the correct ratios between the two for optimal health.  While both are necessary and beneficial to health, everyone knows that too much of a good thing can end up being a bad thing. Such is the case with omega-6 fatty acids.

High intakes of omega-6 fatty acids (with low intakes of omega-3′s) can lead to inflammation associated with heart disease, cancer, and arthritis.  With the widespread use of omega-6 containing oils in processed and fried foods, over-consumption of these fats is a growing problem in the United States. While an omega-6:omega-3 ratio of  of 3:1 is advised, it is currently estimated that the ratio is 15-17:1 in Western diets.

In order to help bring our ratios to a healthier level, we need to be conscious of what is in the foods we are eating. Here are a couple of lists to help get your omega-6:omega-3 fatty acids to a more optimal level. (more…)

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Portion Control

Posted by Chad in Nutrition - (Comments Off)

Overeating killing your weight loss progress? Buy smaller plates! Research has shown that using smaller plates results in lower caloric consumption. This isn’t just due to less food being able to fit on smaller plates, but because the psychological impact of having relatively small portions on a large plate is too much to overcome. Too much empty space on a plate makes it seem like you’re not getting enough food.

So, to help reduce your waist size, reduce your plate size!

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