Calories matter. Calories in, calories out. Move more, eat less. BUT, it may matter MORE what we are eating and in what combinations.
It’s so confusing though! Do we eat no carbs, low carbs, which carbs, high fat, high protein, low fat? We’ve all heard about different fad diets that people have lost a ton of weight on and then we hear how horrible they are for your health. Many people claim that the low fat diets of the last two decades are the reason Americans are so fat today! With low fat diets came low fat diet foods full of chemical crap! Enter industrialized food…and FAT Americans.
The cause is way more complex than that, but I hope to help give you a little help with what to eat to achieve your goals to get lean and healthy! There is a balance of what to eat and variety is key for health!
According to a book I read about fertility, the macronutrient requirements for a day my 5’8″ were:
- 100 g protein
- 100 g carbohydrates
- 25-32 g fat
- The chart ranged from 5’0″ to 6’1″
- 82 – 106 g protein
- 82 – 106 g carbohydrates
- 20 – 35 g fat
I think this is an accurate amount to strive for a healthy person. You might have to cut down on some carbs and/or fat when trying to lose weight. More on that and why later.
When you break that out between 5 meals (3 meals and 2 snacks) it’s totally do-able and a great way to break it down.
***Sample menu for an entire day***
- 100 g of protein looks like this: 6 egg whites + 1 scoop whey or casein protein + 4 oz chicken breast + 4 oz salmon filet
- 100 g of carbs looks like this: 1/2 cup oatmeal + 3 oz yams + 1 cup broccoli + 1 cup spinach + 1/2 cup brown rice + 1 medium apple
- 25 – 32 g of fats looks like this: 1 T olive oil + 1/2 oz walnuts + 2 T almond butter
Total calories is approx 1475 for this sample menu — NOT that you should only eat 1500 calories!!!
Just saying that it’s EASY to get that much of each of the macronutrients every day!! It’s soo simple to add in those items and THEN some!
Keep in mind the almonds and walnuts have some protein. Also, take a look at the carbs and if you’re trying to get lean you can cut the oatmeal, yam and brown rice portions in half and keep the carbs in the morning and afternoon, NOT evening.
These recommendations came out of a fertility book and as we know, if you are feeding your body for fertility, it would reason that you are also feeding your body for optimum overall health. So, these recommendations apply to most of us!