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Best Formula for Weight Loss
THE BEST FORMULA FOR WEIGHT LOSS
There are many formulas for weight loss. The CSIRO diet is probably the most popular at the moment. You want controlled carbohydrate (bread, cereals, grains, fruit, vegetables, milk, yoghurt and sugar) and low fat with total kilojoules that match your metabolism and higher but safe levels of protein.
There is an order of usage.
First we burn the kilojoules from alcohol, so don’t drink too much. We then burn the kilojoules from carbohydrate, followed by protein and finally fat. Note that excess carbohydrate and fat love to go into storage for future needs that may never arise! The protein is used for muscle building and for energy if there is insufficient from other sources.
Low fat but how low?
Cut down on fat as much as you can but still enjoy life. Trim all fat, avoid spreads on bread and high fat food such as fried and take away ones. Most people these days are fairly well educated on where to find fat!
Low carbohydrate but how much?
Low carbohydrate but not too low as otherwise there is a danger of developing ketosis. A good level to aim for would be no less than 100 grams.
2 slices of bread or equivalent = 30 grams
2 pieces of fruit or equivalent = 30 grams
2 serves of milk or yoghurt = 20 grams
5 serves of low joule vegetables = 25 grams
This would be about 105 grams of carbohydrate and would be safe but still quite difficult to live with. 130 to 150 grams is much more reasonable. The problem with the low levels is that they are not livable. You can keep to it for a while but then you are likely to break out into a carbohydrate binge having 200 to 300 plus grams with maybe a high fat intake at the same time.
100 is the lowest that I would recommend. Low GI foods should be used frequently and at least included at each meal in combination with higher protein.
Higher protein but how much?
Increasing protein while keeping to lower fat and controlling carbohydrate can be of benefit. Protein is more satisfying and allows you to cut down and still feel full. It takes longer to digest.
We should have about 1 gram of protein per kilogram of body weight. Athletes who train hard will aim for 1.2 to 1.7 per kilogram of body weight. Increase protein but not too much as it can stress the kidneys.
250 grams of steak will give about 50 grams of protein.
1 litre of low fat milk will give 40 grams of protein.
Further examples are given in the following chart. This will allow you to calculate just how much you are having. For example if you aimed for 1.5 grams per kilogram of body weight and you weigh 75 kg then you could consume 112.5 grams of protein per day. This is in line with the higher requirement of athletes.
This should all happen in conjunction with high exercise to help increase the metabolic rate and reduce insulin resistance.
SIMPLIFIED NUTRIENT CALCULATION TABLE
FOOD |
CARBOHYDRATE (grams) |
PROTEIN (grams) |
FAT (grams) |
IRON PROTEIN 60g lean meat (eg 2 slices of beef, pork, veal, chicken breast) 60g medium fat meat( eg 2 slices of lamb or 2 eggs) 60g high fat meat (eg 1 small burger or sausage or 2 slices of salami or spam) 250g grill restaurant steak, chicken or fish 200g (1 cup) legumes eg baked beans, kidney beans or lentils 60g (3tbspn) nuts, seeds or peanut paste |
0 0 0 0 30 5 |
14 12 10 50 12 12 |
5 10 14 20 1 34 |
CALCIUM PROTEIN 1 cup (250ml) of whole milk 1 cup of reduced fat milk 1 cup skim milk 1 slice (20g) full fat cheese 1 slice reduced fat cheese 1 slice low fat cheese 1 carton (200g) full fat fruit yoghurt 1 carton low fat fruit yoghurt 1 carton of diet or low fat natural yoghurt |
12 14 13 0 0 0 20 30 15 |
8 10 9 4 6 5 4 10 9 |
10 4 0.3 6 4 2 4 0.3 0.3 |
STARCHY FOODS 2 slice of bread or equivalent (60g) or 4 large / 6 small crackers or 1 roll / English muffin or 1 cup All Bran™ / porridge / Special K™/ or Sultana Bran™ or 1˝ cup rice bubbles / corn flakes or 3 Weet bix / Vita Brits™ or ˝ cup Muesli or oats or 1 cup cooked rice / pasta or 1 cup corn / peas / parsnips / sweet potato or 2 small potato |
30 |
4 |
2 |
|
|
||
FRUITS 1 serve of fruit (200g) eg 1 large apple/banana/pear, etc. or 1 cup fruit juice / stewed fruit / tinned fruit or 4 tbsp dried fruit |
30 |
2 |
0 |
NON STARCHY VEGETABLES eg ˝ cup beetroot, broccoli, brussel sprouts, cabbage, carrot, cauliflower, green beans, pumpkin, spinach, tomato, salad |
5 |
0.5 |
0 |
ADDED FATS 1 tsp butter, margarine or oil or 1 tablespoon salad dressing or mayonnaise |
0 |
0 |
4 |
MISCELLAENOUS 2 plain biscuits 1 slice plain cake 1 slice fruit cake 1 scone 1 packet potato crisps 1 small muesli bar 1 small muffin 1 bar of chocolate (50g) 1 tbsp honey, syrup or jam (20g) 1 burger in a roll 1 cup hot chips 3 slices of pizza 1 meat pie 1 sausage roll 1 glass of cool drink or cordial 1 glass of Sustagen or non fat milkshake |
15 20 50 20 25 25 30 30 15 40 25 50 35 25 20 40 |
2 3 4 5 3 2 3 4 0 30 4 25 15 22 0 14 |
4 7 8 5 15 5 8 15 0 30 15 18 26 17 0 2 |
Added to site on : Thursday, 20 April 2006