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Diet and Weight Loss Tutorial

Macronutrient Ratios

Now that you know calories come from protein, fat and carbohydrates, and how many calories each of these macronutrients provides, you will want to know how much each macronutrient should contribute to your diet. The answer is commonly expressed in percentages and referred to as micronutrient ratios, or simply nutrient ratios.

Example:  30% protein, 15% fat, 55% carbohydrates

In order to obtain optimal health, and the slim body that comes with it, you need to eat healthy foods. But it’s not enough to simply eat healthy foods; the foods must provide a healthy balance of all three macronutrients.

There is no one set of numbers that is best for everyone, and the percentages that are best for you can change with your circumstances. At different times your goal might be to lose body fat, gain muscle, or both.

Examples of Ratios

The USDA Food Guide recommendations, based on a diet of 2000 calories per day, include 91 grams of protein, 65 grams of fat, and 271 grams of carbohydrates. This equates to 18% of calories from protein, 29% from fat, and 53% from carbohydrates.

While one of the goals of the Food Guide is to reduce consumption of fat, many would consider 29% too high for optimal health. But perhaps it’s a good compromise for the average American who might not be willing to reduce fat consumption further.

USDA:  18% protein, 29% fat, 53% carbohydrates

In his book Burn the Fat, Feed the Muscle, author Tom Venuto recommends a baseline diet of 30% protein, 15-20% fat, and 50-55% carbohydrates. These percentages are referred to as “baseline” because they are only meant to be a starting point.

The book instructs you in how to modify the baseline percentages based on your body type and goals. And how, after measuring your initial results, to further refine them to meet the requirements of your particular body.

Burn the Fat:  30% protein, 15-20% fat, 50-55% carbohydrates

The percentage for protein is higher than the USDA recommendation because Burn the Fat, Feed the Muscle is based on the concept of eating properly and exercising to ensure that you do not lose muscle while losing fat. Losing muscle causes your metabolism to slow and weight loss to stop.

You will find that most diet plans recommend specific proportions of the three macronutrients. Keep in mind that any diet plan proposing extremely low proportions of any of the three macronutrients may be designed for quick weight loss and have little chance of long term success. People often find that they tire of eating in such extremes and quit, rendering their diet a failure.

Converting the Percentages to Grams

Once you have determined the macronutrient ratios you will be using, it’s easy to calculate how many grams of each macronutrient you should be eating. But first you have to calculate the total number of calories you will eat in a day as described in Calculating Daily Calorie Needs.

• daily calories x percent protein / 4 calories per gram = grams protein
• daily calories x percent fat / 9 calories per gram = grams fat
• daily calories x percent carbs / 4 calories per gram = grams carbs

For example, if your daily calorie needs are 2000 calories and you choose proportions of 30% protein, 20% fat and 50% carbohydrates:

• 2000 x .30 / 4 = 150 grams protein
• 2000 x .20 / 9 = 44 grams fat
• 2000 x .50 / 4 = 250 grams carbs

This tells you how many grams of each macronutrient you should be eating to achieve the ratios you have chosen. Another way of looking at it is to calculate the ratios of what you are eating, and then make adjustments accordingly.

Calculating the Ratios of the Foods You Eat

Butter and oils contain only fat, and sugar and honey contain only carbohydrates. But foods comprised of a single macronutrient like these are the exception. Most foods consist of a combination of two or all three of the macronutrients.

To see the proportions of a food you eat, simply calculate the food with the Food Calculator. If a food doesn’t appear in any of the food lists, you can enter the grams of protein, fat and carbohydrates with the Add Foods feature and then calculate it.

To see the proportions of a combination of different foods, calculate each of the foods and let the results accumulate. The results will indicate the percentage of protein, fat and carbohydrates for the total of the foods you calculate.

The formula used by the calculator is quite simple, and you can do the math by hand if you prefer:

• (grams protein x 4) + (grams fat x 9) + (grams carbs x 4) = total calories
• (grams protein x 4) / total calories = percentage of calories from protein
• (grams fat x 9) / total calories = percentage of calories from fat
• (grams carbs x 4) / total calories = percentage of calories from carbs

Diet and Weight Loss Tutorial

In a Nutshell
Eat with abandon: meat, vegetables, tubers, roots, bulbs, animal fats and oils,
olive, avocado, coconut.
Limit: fruits, nuts and seeds.
Avoid: all grains and grain-like substances, all cereals and pseudo-cereals,
legumes (including peanuts and soy), and dairy.
Further details on what to eat:
Meat:
•The lean meat category includes any animal such as beef, chicken, turkey, veal,
lamb, moose, yak, llama, fish and seafood, bison, rabbit, elk, venison, alligator,
eggs of any kind, etc…. Wild game is preferable over farmed animals. Pastured
and grass-fed is preferable over grain-fed.
•You can eat fatty cuts of meat if they come from wild, pastured, or grass-fed
animals. If the meat comes from a grain-fed animal, only consume the leanest
cuts.
•Feel free to eat as many eggs as you want. Omega-3 enriched is preferable.
You read that correctly…I said eat as many eggs as you want. Cholesterol
consumption is irrelevant. You also read that correctly.
Fats and cooking oils:
•I recommend cooking exclusively with saturated fat given its enhanced stability
to high heat. Coconut oil, red palm oil, and animal fats (i.e. lard, butter, ghee,
tallow etc…) should be used for high heat cooking.
•Feel free to add olive oil over your salads and vegetables. You will extract more
fat soluble vitamins from the vegetables that way. It is best not to heat olive oil.
•The following sources of fat can be eaten with abandon: olives and olive oil,
avocados, coconut and coconut oil.
Vegetables, roots, tubers and bulbs:
•Anything goes in the vegetable category.
•Tubers include things like yams, sweet potatoes, cassava, dahlia, etc…Regular
white potatoes are not recommended.
•Roots include: burdock root, yucca root, taro root, etc…
•Bulbs include anything in the onion family
•Starchy vegetables (squash, parsnips, turnips, beets, etc…) and tubers are
great sources of carbohydrate but should be consumed in accordance with
exercise volume and intensity, percentage of body fat, as well as metabolic
state/health.
Powerlifters and Olympic weightlifters are best served with a low-carb ketogenic
diet (10% or less of total calories from carbohydrate) given that the large quantity
of fat maximizes protein tolerance and assimilation.
Sprinters, gymnasts, CrossFitters can consume anywhere between 20-40% of
calories from carbohydrate depending on training volume and intensity. The 50-
60% range is reserved for endurance athletes. The carbs should be coming from
roots, tubers, bulbs, and starchy vegetables. The fructose content of the
carbohydrate source should decrease as percentage of calories from
carbohydrate increases.
It is best to go through an induction period (2-4 weeks ketogenic, low-carb)
before embarking on a higher carb diet. That is to ensure your system is burning
fat for fuel while in a normal metabolic state.
Limit:
Fruit
•Fruit intake should be limited in order to minimize exposure to fructose, which is
very lipogenic (makes you fat) and reduces insulin sensitivity. Fructose is one of
the main culprits in the metabolic syndrome. The other main culprits are a fatty
acid called linoleic acid as well as anti-nutrients found in grains and legumes.
• I would say no more than one serving of fruit per day. The following fruits are
favorable: all types of berries, lemons & limes.
Stay away from bananas, grapes, watermelon, dried fruit of any kind, mangoes,
apples, fruit juice of any kind, and pears.
Nuts and Seeds
I would like nuts and seeds to be limited due to their anti-nutrient (phytic acid,
lectins, saponins) and linoleic acid content. If you do want to eat nuts, stick with
one or two servings of macadamia nuts, cashews, or almonds. Soaking nuts to decrease levels of anti-nutrients is recommended).

Read more….. Nutrition RX by Harvard Organic Chem PhD. Mat Lalonde

Took the week off. Two Thursday ago I popped my hamstring a little. Not to bad! My hamstrings are so tight from seating the last 5 months. I did do PT 2 times last week! I do need to step it up! We will start again on Monday!!! I hope I can hold together!!!