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Here is a summary of my plan....
My Understanding of Nutrition and Weight Loss
-Focusing on 4 main nutritional elements: protein, carbs, fat and fiber/cellulose.
-Any Carbs (starch, flour, rice, bread, sugar, fruits etc.) break down into glucose as soon as it touches your saliva.
-Light, fat free food usually has more carbs, so technically will make you get fatter than fatty foods.
-Insulin hormone slides glucose(carbs) from blood into fat cells, liver and muscle.
-Insulin stops the use of fat as an energy source, it basically makes you store more fat.
-So glucose/carbs are the worst if you want to lose weight because they slow down fat oxidization and will end up being converted into fat.
-Liver and muscles store glucose as glycogen (similar to starch molecule in plants)
-Glucose is the body’s preferred source of energy
-If your glucose/carb intake is lowered, your insulin production/spikes will be lower which will make your liver and muscle break down glycogen via glycogenolysis for energy and oxidize fat.
-Summary for Carbs: Break down into glucose, pancreas pumps insulin to store excess glucose in your liver/muscles as glycogen(technically animal starch)
-Fats: 6% is converted into glucose the rest is stored as fat, or broken down for energy as fatty acids which can be oxidized into energy as long as you're not consuming too many carbs.
-Fat oxidation is less likely to happen due to the complex process compared to other molecules like carbs/glucose or protein. So reduce carbs if you want to burn fat.
-In comparison fat is better than carbs, excessive carbs will cause fat breakdown to stop, and more carbs to fill up fat cells.
-Intense exercise/cardio usually consumes more glucose or proteins rather than fat as an energy source. Slower energy consumption like walking will oxidize more fatty acids and breakdown fat.
-Slow energy consumption activities combined with cardio every day will do the best at both consuming glucose(carbs)and fatty acids.
-Muscle build up will increase your metabolism and help burn more fat.
-Muscle mass breakdown and build up will consume more energy and create a bigger glycogenolysis factory increasing my metabolism.
-Breaking muscle mass will require additional protein intake.
-Burning fat will increase your triglycerides because you're oxidizing fat, so don't freak out about blood tests, it should level off when your weight levels off.
-During weight loss people might experience clumping of small blood particles which can form blood clots and increase the risk of heart attacks or strokes. Should take aspirin as a blood thinner daily during weight loss to reduce those risks.
-Calcium supplements should also assist at avoiding slowing of metabolism during weight loss.
-One carb you can eat a lot is called cellulose (what fiber is made of) because we can't digest it into glucose. Any green leaves are higher in cellulose. Glad we’re not termites.
-Humans can transform protein into carbs for energy, and oxidize fat into energy. So technically we don't need carbs. Trust me you won't be able to eliminate carbs but reducing it greatly will improve your fat burn factory.
-From a priority perspective the order in which you consume these nutrients should be cellulose/fiber (green/yellow veggies), protein (lean meats, egg whites) fat, and last and worse is carbs.
-The government switched from the high carb, low fat food pyramid to now MyPlate.gov which basically tells you to eat equal amounts of vegetables and grains, and smaller portions of fruits and protein. So they know they were wrong and now they are trying to make it look like they were a little wrong. I'm assuming the next phase of mybetterplate.gov will include 70% vegetables, 20% protein, and 10% grains/fruits.
-Anything starchy like potatoes, carrots, grains, and fruits have more carbs/glucose. Green veggies have a lower carb ratio and more cellulose which is not digestible, also some beans are high in protein. So fill up with greens and some yellows before you eat your baked potato.
My Plan
-Always consume more than I eat and do not make it painful because I will fail
-Keeping track of what I eat via cool apps like Fatsecret.com, doing it manually is painful
-Eat 5 meals a day breakfast, snack, lunch, snack, dinner. Smaller portions is better, trying to keep under 20-30 carbs per meal will also reduce the insulin spike which will drop your fat oxidization.
-Drink at least 24-32oz of water before each meal to feel full before eating
-Nutritional priority: Cellulose/fiber, Protein, fat, and last carbs.
-Each meal I'll fill up with water and green veggies first, I add egg whites for protein, then I can eat a little of the carbs.
-For the 1st month I’m trying to consume less than 70g of fat, and under 120g of carbs, and at least 70g protein. This is keeping me at around 1500kcal per day.
-Keeping a negative -1500kcal balance/delta between what I eat and consume , if I get hungry and want to eat more I have to exercise more.
-When I have to eat fast-food like McDonalds I get a side salad, a diet soda and double cheese burger wrapped in lettuce instead of a bun. If they don't understand then I just trash the bun and mix my burger with the salad.
-Trying to figure out my weight gain/loss rate is. I will tune by diet/exercise by the end of the 1st month based on results until I figure out my ratio and my perfect balance.
-At least I exercise daily ½ hour cardio/low heart rate exercises, 15 to 20 minutes weights.
-Slow exercises like walking and bicycle to oxidize more fat. Using elliptical for cardio and slowly as hiking for low heart rate exercise.
-Keep confusing my body by switching exercises and muscle groups at least every other day.
-Once a week I added a “screw the rules” day so I don’t stress about diet too much. Trying to do Saturdays, but still exercising every day. Now I feel guilty now so I end up exercising more when I eat more.
Diet Calendar Entries for 17 February 2012:
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1777 kcal
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Fat: 78.62g | Prot: 75.92g | Carb: 121.99g.
Breakfast: Cremora Non-Dairy Coffee Creamer, Milk (Nonfat). Lunch: Homestyle Meatballs, 100% Liquid Egg Whites, Cauliflower, Broccoli (Spears, Frozen). Dinner: pickle, egg white, egg. Snacks/Other: absolut, canada dry, baguet, ribs, Homestyle Meatballs. more...
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3437 kcal
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Activities & Exercise:
Desk Work - 10 hours, Yard Work (gardening) - 2 hours, Resting - 4 hours, Sleeping - 8 hours. more...
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