Good afternoon loving readers,
I hope you are having a fantastic week thus far. One of the questions I get ask all the time is about Carb Cycling. Carb cycling is an effective short term alternative for those people who are trying to look tone and fit for that upcoming event in your life. Basically if you opt to do carb cycling you alternate between days where your intake is high in carbs but on the lower side of fats and low carb days where your fat intake is higher. So I have created a cheat cheat for you to have and calculate your macros if you decide to try it out. With gratitude, Anamaria
Good afternoon loving readers,
Today we are going to go over some healthier food swaps you can incorporate into your diet. I firmly believe in giving you all the tools to make healthier choices, and by incorporating healthier choices into your daily routine, you will not believe how these small changes will add up, to keep you motivated on your fitness and health goals. I think sometimes we are tricked by these food companies and it is important for us to be informed so we can choose wisely. Listen, I hear you, we are all busy and we all want nothing but the best to feed our families and ourselves, and remember our bodies are our one and only temple and so when it comes to choosing what goes into the body, choose those items that not only are going to provide flavor to your foods but also that will fuel, nurture and provide the minerals and vitamins that your body needs to THRIVE so you get more for your money. :)
Now as far as Himalayan pink salt goes, like everything, should be consumed in moderation, it does contain electrolytes, increases energy, improves adrenal and thyroid function, it cleanses and promotes restful sleep. 2. Swap soy sauce for coconut amino acids. f you are a fan of Asian food, try swapping your regular soy sauce for Coconut Amino Acids. Soy sauce is basically a sodium bomb while coconut aminos are made of organic coconut tree sap and organic sea salt. All the research that has been conducted over the last several years on Coconut aminos indicates that this is quite a powerful ingredient. Coconut aminos are not only gluten-free, non-GMO, certified organic, soy-free, MSG-free, kosher and vegan, but they are also better for your health, as they are proven to protect your heart and regulate blood pressure levels. Coconut aminos are even found to aid in weight loss. See coconut aminos increases adiponectin levels. Adiponectin is a protein that comes from fatty issue, and it is secreted into the blood stream in order to regulate metabolic processes such as glucose levels and fatty acid oxidation. So the higher the level of adiponectin in your body, the lower your body fat content is. Moreover, Coconut amino acids are proven to help prevent and treat obesity. Run to the store and get it and thank me later. If you are not a fan of Asian food, one way you can incorporate this powerhouse ingredient is to use it as a dressing for your salads, you can use it on its own or I like to mix it with a little peanut butter or nut butter of your choice, a tiny amount of lemon juice, dijon mustard (get the one with white wine as it has not sugar) and there you have it a delicious and nutritious dressing. 3. Swap cow's milk for plant-based milks- There is lactose in cow’s milk which is a simple sugar which breaks down fast and it is quickly absorbed by your body like it was table sugar. Dairy also contains saturated fats. Not to mention that approximately 65 percent of the human population has a reduced ability to digest lactose after infancy and in people of Asian descent, over 90 % of these people are lactose intolerant. If you must only consume Cow’s milk and you can’t seem to be able to drink anything else, please make sure your milk comes from grass-fed cows. Plant-based milk has been consumed for centuries in various cultures; all have a better fat and sugar content than dairy milk. And if you are worry about calcium, the amount of calcium you get from plant-based milks is the same as the one you get from cow’s milk. These days we have an array of non-dairy milks to choose from. Soy, hemp, pea, coconut, almond, cashew, oat, rice, hazelnut milk. Basically what you need to focus on when choosing one of these non-dairy milks is based on nutrients, sugars, sodium, and carageenan as it varies from milk to milk and from brand to brand. Pay attention to the sugar and sodium content as the most obvious ingredients to be aware of and as far as carageenan, recent research has found that carrageenan, can cause gastrointestinal inflammation, lesions and even colon cancer in animals. If you are someone that suffers from inflammatory bowel conditions, please avoid carrageenan. My personal choice at the moment is a plant-based protein called RIPPLE. It comes in different flavors and it contains 0 sugar, 50 % more calcium than milk and 32 mg DHA Omega-3s, 2 grams of total carbohydrates, and 4.5 of total fat. Highly recommend it. J 4. Swap Cocoa powder for cacao powder- It is not that one is superior to the other but if you like hot chocolate or you are a baker I highly encourage you to give cacao powder a go. Se cocoa powder and Cacao powder start of as harvested beans from the plant’s seeds pods but unfortunately cocoa powder’s further processing only decrease all the antioxidants and nutrients. Cacao beans come from dried cacao beans which are fermented and heated at low temperature. Cacao beans are superfoods as it has antioxidant effects. Cacao beans contain phenolic phytochemicals and flavonoids which protect cells against damage of free radicals. In addition, cacao beans boost your mood and cognitive performance, lowers blood pressure, protects your heart, and regulates insulin levels. So if you are craving something sweet make yourself a yummy cup of hot chocolate. I usually make mine with half of cup of RIPPLE milk and half water, I add a tablespoon of cacao powder and a few drops of stevia which I will cover next. J 5. Swap table sugar for Stevia- I think I don’t have to tell you all the negatives about consuming table sugar. I will say that if you choose to sweeten your coffee or if you are looking for a healthier substitute for baking, give Stevia a try. Warning, be aware that many products on the shelf that claim to be Stevia actually are not 100 % accurate. Read the ingredients; many of these sweeteners are a blend of Reb-A, erythritol (a sugar alcohol) and dextrose (glucose) so make sure you are actually purchasing 100% Stevia. Products like Truvia are not 100 % Stevia. Stevia comes in powder and liquid form. Powder is good to use in baking and liquid is good to use in your drinks. If you have never tried Stevia before, Stevia has a distinctive taste but as with everything else, it is something you will adjust to and enjoy. Another alternative is monk sugar, but for now it is not that accessible and it is quite expensive, so this is why I am suggesting Stevia. Stevia has almost no calories, and if you have diabetes, Stevia may help keep your blood sugar levels in check. In addition, in a study done in 2009, the study found that 400 milliliters of Stevia extract daily for one month, lowered total cholesterol, LDL (bad) cholesterol and triglycerides with no negative side effects. There you have it just some food for thought now that the weekend is here and it is that time where we go grocery shopping :) I hope this serves you, With gratitude, Anamaria HAPPY SUNDAY! Good morning lovely readers, Today we are going to go over macronutrients but as you know I like to dig a little deeper so you have a clear understanding of its importance. As I have previously mentioned, food is ingested and our digestive system breaks it down into substrates. These substrates are proteins, carbohydrates and fats which are pivotal to distribute energy to all of our cells, thus cellular activity and life is created. Each macronutrient carbohydrates, proteins, fats and fiber will have an effect on your body and it will influence the way your body looks. In order for our bodies to function properly we need our micronutrients as well as macronutrients. MICRONUTRIENTS are chemical elements for our normal growth and organ development. Micronutrients do not have calories. So we have water soluble vitamins which are regulated by our kidneys and in excess secreted in the form of urine. If you are someone who is very active and in addition you work out on a regular basis you may need a little boost. So here you have it. These vitamins are; Thiamin, Riboflavin, Niacin, Pantotheric acid, vitamin B, Folate, Vitamin B2, Biotin, Vitamin C (immune system, fat burn, 500-2000 mg). In addition we have fat soluble vitamins; Vitamin A, D (protects your bones, immune system, improve insulin sensitivity, 5000 iu), E and K. In addition to minerals which are inorganic elements such as; calcium (electrolyte, aids muscle contraction, blood pressure), magnesium (aids with sleep, 300 mg, do not take at the same time with calcium as interferes with absorption), iron (takes oxygen to the cells, women need more iron than men at least 18 mg), potassium, Folate and Vitamin D. So what types of food contain these vitamins and minerals? Just to name a few:
Side Note on dairy: Dairy has lactose, a form of sugar, so even if you drink non-fat milk a day but if you drink a whole gallon, you are spiking your glucose levels. If you eat dairy on daily basis, consume Greek yogurt which has less lactose, and grass fed dairy products. Most Whey protein has no lactose and no fat because is isolated hydrolyzed protein. The golden rule here for sustainability is to apply the 80/20 rule where most of your calories come from wholesome nutrient dense food items and the other 20 allow for some processed fun foods. Keep in mind that in order to maintain this lifestyle, have a proper diet for your body to thrive on, it is better to not eliminate or restrict any food groups, on the other hand include lots of variety and balanced in your diet. We also need to address calories. Calories are the amount of energy that is provided to your body known process as cellular respiration and cellular respiration is the metabolic process that happens in the cell that feeds the cell with energy so that your body can use it. This is called Adenosine Triposphate or ATP or I like to think of it as the monetary currency that your body uses as energy. The more you train the more ATP your body requires. Calculating your macros is another tool you can have if you are someone who does well with structure, who likes to have a detailed plan, number, percentages, and who has a set goal. For instance, let’s say you want to lose fat and look great for your best friend’s wedding. Benefits and advantages
How to calculate your macros; how do I know how much protein, carbohydrates, and fat do I really need: Each macronutrient; carbohydrates, proteins and fats will have an effect on your body and it will influence the way your body looks.
FORMULA (have in mind that this a formula to give you an idea because the distribution of macronutrients will also depend on your age, gender, body type and goal in mind)Distribution depends mostly on knowing your body; therefore, you can calculate and adjust depending on how your body reacts to each macronutrient. So if you know that your body does better consuming more fats rather than carbohydrates then you can tweak the numbers as you go. I highly recommend if you can also download MyFitnessPal on your phone or Ipad. It is free and it will make life easier. Once you download it, it will ask about your gender, age, weight, height and it will give you, the distribution of macronutrients, depending on your goals or you can input exactly how you want to distribute your macronutrients. You will be able to input all your food and it will give you an idea of how much of each macronutrient you are consuming. You can even scan certain items so it will input it in your daily log. You can also input, your own recipes to figure out the value of each macronutrient in your brownie recipe per say. First and foremost we need to determine how many calories does your body required just to exist and for bodily functions. We need to find out your Basal Metabolic Rate (temperature) therefore our bodies are always using energy to adjust temperature. You can always go to a professional that will check your oxygen levels at rest. Or you can try one of the formulas. Mifflin St. Jeor Equation Male BMR 10 X (weight in KG) + 6.25 x height – 5 x Age + 5 Female BMR 10 X (weight in KG) + 6.25 x height – 5 x Age – 161 This is the example we are going to use. Female 140 lbs 5’7’’ 37 year old BMR= 1428.3 Kcal just to exist BMR x Activity level Activity Level- How much you walk, if you go up the stairs, house chores and such. What you do in a day matters, to give you an idea, you will burn 1 calorie more calories per hour therefore you can burn up to 1440 more calories a day. Activity level 1.2 sedentary (desk job) 1.375 light activity (1-3/ week exercise) 1.55 (3-5/week exercise) 1.725 (6-7/week exercise) 1.90 Athlete Maintenance calories: BMR (1428.3 kcal) x 1.55 = 2,213.8 Kcal Goal- Do you want to: -Use this as maintenance? -Use this to lose fat? In order to lose 1 pound of fat per week, you need to burn 3500 calories per week; therefore, you need to subtract 500 Kcal per day to lose 1 pound. 2,213,8 Kcal – 500 = 1715.8 Kcal Please do not go under 1800 kcal. Don’t overestimate your activity. Remember you need enough calories just to have a pulse. Be mindful, your body is in constant need of calories just to exist for your cells to regenerate, for your organs to do their job to regulate temperature. In this case let’s say we want to get to 135 pounds. PROTEIN Weight (lbs) x 0.8 g/lb= (If you are someone that does not do any strength training or exercise the bare minimum) Weight (lbs) x 1 g/lb (weight training) = So in this example the female will need 135 g of protein 1 Gram has 4 Calories. So we multiply our 135 g by 4. 135 g Protein/day x 4 = 540 calories FAT Weight (lbs) x 0.4 g/lb = 54 g fat/day 1 gram has 9 calories 54 g fat/day x 9 = 486 calories CARBOHYDRATES Carbs will be the balance 1,714 calories – 540 calories – 486 calories = 688 calories = 172 grams of carbs/day 1 Grams has 4 Calories As always, you can count on me so feel free to email me, if you have specific questions or concerns that you would like to address. I AM HERE TO SUPPORT YOU! Love, Anamaria
Good morning lovely readers,
In the real world we are running around like crazy people, we go from task to task non -stop, mostly on automatic pilot. The day starts, we wake up, we get the kids ready, we make breakfast and lunch for everybody, we get ourselves ready, we drop the kids off, the husband off, we go to work and the list goes on. By the time we make it to the grocery store, we probably have only half to an hour window, before the next task at hand. And If you are in North Carolina like me, it takes you at long time to cover the main isles, maybe I am exaggerating but the stores here are massive. At least you are getting your steps, I supposed, but it is time consuming. Let me tell youJ Anyway, you get my point here. We truly have very little time dedicated to grocery shopping, let alone to go over the list of ingredients and the nutrition value that these inexpensive easy to prep meals have. However, we are talking about what goes into your body and your body is your temple. So, you have a couple options here. You make your life easier but purchasing fresh whole foods; mainly veggies, fruits and lean meat as your main sources of protein, fats and carbohydrates so you don’t have to spend so much time reading food labels. Or you opt to buy mostly packaged processed food that are inexpensive and easy to prep but if you have even the slightest interest in your wellness, your body and your health and the wellness, body and health of your family then you need to invest a little time on reading the food labels. YOUR CHOICE! My job and my passion is to inform and educate you as much as I can, so you can have all the necessary tools to make the most informed choices for YOU and YOUR FAMILY. So TODAY, we are going to talk FOOD LABELS. If anything my main goal is to bring awareness and perhaps get you to shift your focus while you shop. I think I mentioned this before, NUTRITION, is everything; a healthy balanced nutrition from whole natural foods should be 80% - 85% of what goes into your cart and the rest should be allocated for a little more fun items. When it comes to packaged processed foods, the common denominator here, as with everything else, is that the packaging and what it says on the package is crafted in the best way possible to achieve SALES. Now, in our present time, more and more people are getting on the health route and there is a bigger demand for inexpensive, easy to prep and healthy items; therefore, these companies have made it a point to address this demand by packaging and choosing the wording on the package to sound as appealing to a marathon runner than to a housewife. You will see items claiming to be fat free, sugar free, low fat, vitamin A to Z, minerals, burn fat, lower your cholesterol, lower your blood pressure, you name it, only to turn the package and find the complete opposite. So whether you mostly purchase fresh organic whole foods or not, we all fall into getting a few packaged processed foods on occasion. As a result, I think we could all benefit of knowing how to read these food labels. 80 % of prepackaged processed foods have added sugar because the companies behind it know that when you ingest it, your brain releases dopamine and serotonin which trigger the feeling of reward and comfort and as a result an addictive response. Therefore, rest assures that you will go back and purchase more.
If it is going to be consumed as a snack the recommendation is to have no more that 200 to 250 calories per 100 grams. However, here is the tricky part. The calories mentioned in the very top represents the calories per serving. So you need to be cognizant of the calories per serving and how many serving there are in total. So if you happen to eat the whole package then you need to multiply the number of calories by the number of total servings per container. 2. SUGARS There are about 50 to 60 different names used for SUGAR, I wanted to mention some for you to have in the look out for (Agave nectar, Barbados sugar, barley malt, beet sugar, blackstrap molasses, brown sugar, fruit juice concentrate, galactose, glucose, glucose solids, golden sugar, golden syrup, grape sugar, buttered syrup, high fructose corn syrup, cane sugar, honey, caramel, icing sugar, carob syrup, invert sugar, lactose, confectioner’s sugar, malt syrup, maltodextrin, corn syrup solids, maltose, maple syrup, crystalline fructose, date sugar, molasses, demerara sugar, muscovado sugar, deztran, organic raw sugar, panocha, raw sugar, dextrose, diastatic malt, refiner syrup, rice syrup, sorghum syrup, diastase, ethyl maltol, sucrose, sugar, florida crystals, evaporated cane juice, treacle, fructose, turbinado sugar, fruit juice, yellow sugar) There is no way we can deny the love we all have for sugar, yes, myself included, of course, some more than others but there is a reason behind it. Back in the day where our primitives consumed mainly plants found and gathered in nature, the plants with a bitter sour taste were poisonous and the ones with a sweeter taste were suitable for eating. This is where our innate craving for sugar originates from. In addition, when we ingest something sweet our brain releases a few hormones; dopamine and serotonin which activate sort of a reward wellness feeling which get triggered every time we consume something sweet. That’s why we say sugar is addictive. It becomes a vicious cycle. The main takeaway here is that there are lots of natural sugars out there, like cane sugar and honey but there are still sugars. Your body does not know the difference and if you overdo it, it can be very harmful to your body. The main issue is that we overdo it. Most of our diets have very elevated quantities of sugar and we don’t realize it. We consume refined sugars like flours, cookies, baked goods, in addition to added sugars in the form of sucrose found in corn syrup, agave, hone plus we consume natural sugars found in dairy, some veggies and legumes. Dairy contains lactose which is formed by glucose and galactose. See my point! If you want to lose fat, make sure the sugar content is less than 5 grams and if you are in maintenance, make sure your consumption is less than 10 grams per serving. Our bodies can only deal with a small quantity of sugar and the rest becomes adipose tissue. Women need only up to 25 grams a day while men need up to 40-45 grams of sugar a day. Only 5% of our caloric intake should come from sugar. What happens to your body when you consume sugar refined carbohydrates in general (fructose is the exception which does not raise insulin)? The Small intestine releases certain enzymes that turn these sugars into glucose then it goes into the blood stream, the pancreas gets activated, the pancreas then releases insulin. Insulin is a hormone in charge of getting rid of the sugar from the blood stream because sugar is toxic for your body. Then these sugars get distributed to the cells all over the body. The excess of sugar becomes adipose tissue, body fat. If you are constantly consuming sugar and your pancreas is constantly releasing insulin, your pancreas becomes resistant to these demands. This is why it is called insulin resistance. So when the pancreas says enough is enough then the pancreas releases more insulin which translates into fat gain. In addition, sugar causes internal inflammation due to the hormone, cortisol, which gets out of control. Furthermore, several studies have shown that cancerous cells feed and thrive on sugar so they reproduce at a faster rate. You get it, the list goes on… What about fructose? One should think that fructose doesn’t raise insulin and since it is found mostly in fruit therefore it is the best one to consume. FALSE. Let me tell you why. The liver is the one that metabolizes fructose and when it runs out of capacity, the liver turns it into triglycerides. As a result, there is insulin resistance, fat gain, and the likelihood for diabetes, Type 2 to develop, not to mention the effects on your hormones, like Leptin and Ghrelin who are in charge of your hunger cues. Due to the high intake of fructose, these hormones go out of whack, and your hunger goes out of control, these hormones sort of take a nap, therefore you feel like a bottom pit, you eat and eat and you find no satiety. Watch AGAVE SYRUP- it has more fructose than glucose and it becomes detrimental to your health. Once Agave makes it to the shelves, all the natural enzymes and benefits of the plant subside due to the processing that goes through to become Agave syrup. What about honey? Honey at least doesn’t have empty calories. However, make sure honey is consumed in its raw form so you can benefit from its minerals and vitamins. What about sugar alcohols? Perhaps you are familiar with sorbitol, mannitol, maltitol, lactitol, xylithol, isomalt and hydrogenated starch hydrolysates well these sugar alcohols have become quite popular because the calorie content is about 2 calories per gram. Sugar alcohols are organic compounds, typically derived from sugars. Several sugar alcohols are found naturally in fruits and vegetables. Keep in mind that although these are better options, Erythritol, for instance, has been processed by fermenting the glucose in corn starch, therefore, if you are someone with a very sensitive digestive system, you need to be mindful, that the side effects of sugar alcohols may cause significant digestive stress. Again, moderation is key. LET’S RECAP
I know this was very extensive but necessary in my humble opinion! So tell me was this helpful? I hope this serves you, Love, Anamaria Good morning lovely people,
Today we are going to continue to go over food labels. I hope this serves you! FATS Fats should not go above 14 grams of fat as well as watch the carbohydrates. The golden rule here is that if you want to get something on the higher end of the Fat range, make sure it is low in carbohydrates and it something high in carbohydrates, make sure it is low in fats. The main “healthy fats” are monounsaturated and polyunsaturated. The “unhealthy fats” are saturated and Trans fats. Saturated fats are sort of in-between fats, and are commonly found in foods that come from animals and dairy. Saturated refers to the hydrogen atoms surrounding each carbon atom, Saturated fats should be limited to 10% of your calories a day, as some studies indicate a link between saturated fats and heart disease. If you must consume Saturated fats, do consume things like coconut oil, ghee and MCT Oils which have healthy saturated fats because they contain medium chain triglycerides. Medium Chain Triglycerides (though high in calories) rapidly get oxidized as energy, don’t go the liver, improve brain function, and speed up your metabolism. That’s why there is so much hype these days about , it is coffee blended with coconut oil and ghee and looks like you have added half and half except that it doesn’t contain any diary or creamer and it is good for you. Trans fats are a byoproduct (man-made) fats, where the oil in its natural state becomes processed (hydrogenation) and solidified; a very good example is margarine and shortening. These are called partially hydrogenised oil or hydrogenised. By law, if the product contains less than 1 gram, then it is not required that the item lists Saturated fats. Therefore, you see many packages that will say O Trans Fats when in reality it does contain 0.8 or less grams of Trans Fats. Any amount of Trans fats even if it is microscopic is not safe for consumption and it will raise total blood cholesterol levels, block your arteries, affect your hormones and creates insulin resistance just to mention a few. SODIUM A healthy individual should consume no more than 1500-2300 mg per day. If you are over 40 years old with high blood pressure stick to 1500 mg per day. As far as the sodium content per package, stick to 200 mg. Sodium has its function in the body as it allows for muscular contraction and nerve impulse. What we need to keep an eye for is the excess of sodium in our diets. If consumed in high amounts, sodium can raise our blood pressure, cause cellulite, and impede fat burn. If you are someone that often consumes can goods, deli meats, frozen meals and most packaged process foods, keep an eye on the sodium content. Bread is also a good place where sodium gets easily disguised and overlooked. So if you make an innocent sammy for lunch, the sodium in the bread, in the cheese, the mayo, the mustard, the deli meat plus the chips on side. It DOES add up. Not to even mention Fast Food places, I used to love Chipotle salad bowls until I found out that the bowl alone had over 1400 mg of sodium and I never could get away with no getting chips. Crazy! IF you add salt to your food as you are better off going for the Himalayan salt, as it contains other vitamin and minerals that will balance out the sodium. Saving the best for last….DRUM ROLL CARBOHYDRATES If you pay close attention to the label, when it comes to carbohydrates, there are a few subdivisions. It will say Total Carbohydrate, Dietary Fiber, and Sugar and/or Alcohol sugars. For instance, the label will say Total Carbohydrate 20 grams, Dietary Fiber 1 grams, Sugars 3 grams, so you add up, the 1 gram from the dietary fiber and the 3 grams from sugar. So where is the remaining? The remaining are starches. Starches are not required to be placed on the label. But they do exist. Therefore, choose items with at least 3 grams of fiber, and sugar in the one digit range (hopefully, you learn a little about sugar from my previous post). So from the total carbohydrate number you subtract the fiber and that will give you the final content of carbs. PROTEIN Protein is essential to build tissue, hormone, neurotransmitters and enzymes. Protein helps to slow down digestion, controls glucose, appetite and protein is a thermogenic. Protein helps with hunger satiety, protein helps maintain your insulin levels even, protein also helps synthesized muscle mass, body composition advantages. A sedentary person should consume 0.8 to 1 gram per kilo and someone who is very active and exercises, 2 to 3 grams of protein per kilo. 100 grams of chicken have 20 grams of protein, 4 egg whites have 15 grams of protein. You get the idea. The recommendation is to include one protein source with every meal; it should more or less be the size of the palm of your hand. If you are someone that eats protein bars, make sure you are not going over 30 grams. These bars should contain between 15-20 grams. Have a lovely day, Please keep me posted on your journey reading food labels...any interesting finds? Love, Anamaria
Good morning lovely readers,
One of the things I have encountered the most challenging for people, as it was for me in the very beginning of my journey, is figuring out what to eat. You are probably thinking YASSS! Tell me WHAT IN THE WORLD CAN I EAT? So now that I have your full attention, I will make my best attempt to give you the most concise and practical answer possible. Love note- If you are quite serious about knowing exactly what, when and how to eat; this will be a good time to invest on seeing a nutritionist or a coach like myself who will have the expertise, will focus on YOU and will have your best interest at heart. The overall rule that applies here is that YOU need to eat according to YOUR:
It is also imperative to mention CALORIES. Do calories matter? YES, THEY DO. However;
Every little morsel that you eat will have an effect on your organism. How you feel will depend highly on the foods you eat. CHOOSE WISELY. Having said that there is no need to go overboard here, you don’t have to go out and only shop in Whole foods so that everything you eat is 100% organic. Your body is amazing and it is also very capable of defending itself. What you really need to watch out for is overeating and overeating with consistency. Counting calories will only take you so far. If your goal is to change body composition you need to track you macronutrients. Macronutrients make up the caloric intake of food and it refers to three basic components of every diet; carbohydrates, fats, and proteins. Therefore, not only do you need to pay attention to your calories but you also need to know where these calories are coming from; carbs, fat or proteins and the percentage that you allocate to each macronutrient in your diet MATTER. For instance, let's say that you are eating 1700 calories. Your macronutrients can look like 30%fats 40%Carbohydrates 30%protein. So let’s recap to make sure you have a clear understanding on what it is that you need to take into account regarding the food that you consume.
Depending on your gender, age, body type, activity level and goals a specific percentage of your calories and food should be allocated to each macronutrient; carbs, fats, and protein. Sidenote- Not to worry I will make a separate in depth post on macronutrients as well as body type. I hope this serves you, Love, Anamaria |
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