😀Since the theme of my recent posts have been geared around health and fitness, I'm going to continue with that for now, but don't worry, I will be posting more about Network Marketing again soon.
👉This article is going to be about calories, and their functions:
Protein - Proteins are large, complex molecules that play many critical roles in the body. They do most of the work in cells and are required for structure, function, and regulation of the body's tissues and organs... These proteins provide structure and support for the cells. On a large scale, they also allow the body to move. The rule of thumb for athletes that enjoy working out, is to shoot for between 1-1.5 grams of protein per pound of body weight. What that means is that if you're a 175 pound male, you should strive to get at least 175 grams of protein, and you can do this by eating 5-6 small meals per day, even if have to drink a protein shake, that's ok because they are there to fill in the gaps. The same applies with women as well. The average sedentary man needs around 56 grams of protein daily, and the average sedentary woman needs around 46 grams per day. The human body can process somewhere between 30-40 grams of protein per setting. Anything more will be excreted out of your body, and that's why you should be eating several small meals per day. Protein helps build muscle. Approximately 40% of your calories should come from protein. (Protein Shakes & Bars) are ok to fill in the gaps, but you can't live on them. Eat only in moderation.
{Foods with a lot of protein}
Lean Meats: Beef, Lamb, Veal, Pork, Kangaroo.
Poultry: Chicken, Turkey, Duck, Emu, Goose, Bush Birds.
Fish and Seafood: Fish, Prawns, Crab, Lobster, Mussels, Oysters, Scallops, Clams, Eggs.
Dairy Products: Milk, Greek Yogurt, Cheese, Cottage Cheese.
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Carbohydrates - A carbohydrate is a naturally occurring compound, or a derivative of such a compound, with the general formula Cx (H20)y, made up of molecules of carbon (C), hydrogen (H), and oxygen (O). Carbohydrates are the most wide spread organic substances and play a vital role in all life. Carbs are where you get your energy from, which is needed during strenuous exercise. The rule of thumb is to push to get between 2-2.5 grams of carbs per pound of body weight, which means that 175 pound male athlete should shoot for around 350 grams. The normal person should strive to get no lower than 225 grams of carbs daily, and this is based on a 2000 calorie diet. So around 40% of your calories should come from carbs. Women are no different.
{Foods with Carbs}
Beans, Lentils, Milk, Yogurt, Corn, Berries, Oats, Apples, Bananas, Vegetables, Fruit, Pulses, Legumes, Unsweetened Dairy Products, and 100% Whole Grains, Brown Rice, and Quinoa.
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Healthy Fats - Monounsaturated and Polyunsaturated fats are known as "good fats" because they are good for your heart, cholesterol, and your overall health. These fats can help to lower the risk of heart disease and stroke. Lower bad LDL cholesterol levels, while increasing good HDL.
{Foods with Healthy Fats}
Dark Chocolate, Cheese, Avocados, Eggs, Fatty Fish, Peanut Butter, Nuts, Chia Seeds, Olive Oil, Coconuts and Coconut Oil, and Yogurt. One formula that you can try is to get 40% of your calories from protein, 40% from carbs, and 20% from healthy fats. Feel free to adjust to fit your needs.
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👉If you're moderately active, you need about 12 to 15 calories per pound of bodyweight to maintain a healthy weight, according to the University of Washington and Harvard Medical School. Let's say that your fitness goal is to put on a little more muscle, and want to get up to 200 pounds. Take your target weight (200 pounds, and multiply it by 15 calories per pound of body weight, and you get 3,500 calories.) That's approximately how many calories you need to be eating on a daily basis to achieve this goal. It's not inconceivable to be able to put on 10 pounds of muscle in a years time if you're hitting the gym hard, and consuming your macros (calories), and also getting plenty of rest. (Sleep)
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