2/23/2020
•Session 4 •Diet Plan Basics •Guidelines & Eating Techniques •Detox •Supplements •Designing the Nutrition Plan •Summary •Questions
Bodyweight/2 = ounces/per day of water, NOT fluids- due to diuretic properties
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Are these athletes?
An athlete is a person who is good at a sport and competes in one or more sports that involve physical strength, speed or endurance. The term's application to those who participate in other activities, such as horse riding or driving, is somewhat controversial. Athletes may be professionals or amateurs.[1] Most professional athletes have particularly well-developed physiques obtained by extensive physical training and strict exercise accompanied by a strict dietary regimen.
Sumo Life Style
1. Goal body weight= 400 to 600lbs 2. Eat prior to sleeping 3. Lots of beer and rice 4. 1-2 meals/day, more towards evening 5. Average life span 10 yrs less than norm
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Rice-Oats-Pasta-Spices-Beans STAY(single IngredientOUT!!!!!! Items)
www.Farmersmarketonline.com
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Calories Burned
2200 2000 2400 1800 2600 1600 2800
1400 3000
3200
Total Daily Energy Expenditure (TDEE)
Jerry: 66+(6.23x180) +12.7x69)-(6.8x54)=1696 (BMR) 1696*1.55=2628 cal
HOW TO CALCULATE MCN and CALORIES HOW TO INCREASE COMPLIANCE 1. DETERMINE TOTAL CALORIES CALORIES=Target LBS (BMI) X 13 1.EAT ENOUGH PROTIEN WITH 4.TRY TO EAT THE SAME TIMES ex. 180 lbs x 13=2,340 calories EACH MEAL EACH DAY
2. CALCULATE PROTIEN NEEDS PROTIEN= 1.2 gm PER 1 lb of target BW 2.INCLUDE RAW, FIBROUS 5.HAVE “GO TO MEALS” ex. 180lb x 1.2= 216 g protein VEGGIES WITH MOST MEALS PREPLANNED THAT YOU ENJOY. Range (0 .5 – 2.0 gm/BW) ADD FOODS THAT CRUNCH:SEEDS- NUTS- CRISP VEGGIES
3. SET CARBS AND FATS TO CALORIES LEFT = TOTAL 3.EAT MORE OF YOUR FOOD AT 6.DON’T DEPRIVE YOUR SELF PERSONAL PREFERENCE CALORIES- PROTIEN CALORIES THE TIMES YOU ARE HUNGARY COMPLETELY- HAVE PLANNED (Start with the balance of MCN to be ex.2340-216*4 =1476 calories (eat all food within 8-9 hr window) CHEAT MEALS shared 50/50) P=216*4=864 36% (864/4=216gm) C=1476/2=738 32% 738/4=185gm) Remember: 1g protein= 4 cals F=1476/2=738 32% (738/9=82 gm) 1g carbs = 4 cals 1g fat =9 cals
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Autophagy "self-devouring“. is the natural, regulated mechanism of the cell that disassembles unnecessary or dysfunctional components. Autophagy allows the orderly degradation and recycling of cellular components.
“This is in essence a form of cellular cleansing. The body identifies old and substandard cellular equipment and marks it for destruction. It is the accumulation of all this junk that may be responsible for many of the effects of aging. Fasting is actually far more beneficial than just stimulating autophagy. It does two good things. By stimulating autophagy, we are clearing out all our old, junky proteins and cellular parts. At the same time, fasting also stimulates growth hormone, which tells our What is the common process? body to start producing some new snazzy parts for the body. We are really giving our bodies the complete renovation” Dietdoctor.com
Time Restricted Eating
BED TIME
12 AM 4AM 8AM NOON 4PM 8PM 12PM
8-9 HR WINDOW
Min 3 Hrs
5 2/23/2020
DO NOT CONSUME THE ENTIRE DAY OF CALORIES IN THE REMAINING MEALS!!!!!!!
Fed State
Post Absorptive State
www.dietdoctor.com Dr. Jason Fung
INTERMITTENT FASTING MADE EASY INTERMITTENT FASTING MADE EASY
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In our ancient past, people did not have access to food around the clock. They would cycle through periods of feast and famine, which modern research shows actually has biochemical benefits
One of the most powerful interventions I've ever encountered for controlling your weight and optimizing your insulin and leptin levels is to intermittently fast by skipping breakfast. However, Dr. Kalish brings up an important caveat to this strategy... The reason why intermittent fasting works so well is this: There are two fuels your body can burn for energy: sugar and fat.CAUTION!!!! And you have about six to eight hours of stored sugar as Intermittentglycogen in your fasting muscles and is appropriatein your liver. for most people, but if you're hypoglycemic or diabetic, you need to be extra cautious. People that would be best served to avoid Once you exhaust that, then you're out of fuel for the most part, unless your enzymes are adapted to burning fastingfat. Most include people have those plenty living of fat to with burn. chronic The problemstress is when (adrenal that when fatigue), you keep your and glycogen those stores with cortisolconsistently dysregulation. replenished by eating Pregnant every six or to nursing eight hours, mothers then the enzymes should that also are avoid adapted fasting. to burn the Your fat babyget impaired, needs preventing plenty your of body nutrients, from burning during the fat. and after birth, and there's no research supportingSo you get into fasting a vicious during cycle, which this I thinkimportant is exacerbated time. by having breakfast, as this doesn't allow your body to enter that fat-burning zone. You need that 12-hour window (or more) where you're not eating any food, which upregulates your enzymes to burn fat, downregulates the enzymes to burn the carbs, and shifts your body into fat-burning mode as your primary way of supplying energy. There are three major benefits to this: Your hunger for junk food and sugars disappears. It's the closest thing to magic I've ever seen with respect to diet .You're able to normalize your body fat, and Your weight typically goes down, unless you're very muscular (as it doesn't decrease your muscle mass)
Diet Based on Blood Type
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Calories targets Fat Carbs Protien
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What is Common?
Weight Watchers NutriSystems Paleo Ketogenic Jenny Craig MediFast SlimFast Mediterranean Adkins Eat Right for your Type Vegan Vegitarian Zone Diet Plans vs Diet Products Know the Difference!
Main course sheet pan ideas- 425F, 15-45 minutes
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What is wrong with this food?
Basis should be vegetables, not fruits
High cost-$200-$500Kohls, JC Penny ~$79 High waste-fiberRetains all food nutrients, no waste A lot of time to clean:5-10 minutes
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1. Vitamins and Minerals only short term until deficiencies are stable 4 Phases to Transition Into Healthy Eating Patterns and sustainable from whole foods 2. Caffeine only short term until energy level is stable from life style or nutrition changes Phase 1: Limit Restaurant Food to once a week 3. Athletes Ingredients you cannot see: Oils, Butters, Sugars, 1. Protein powders- low CHO& minimal ingredients Flavor Enhancers, Preservatives, i.e. MSG 2. BCAA 3. Creatine Phase 2: Don't buy food with labels!! Minimize/Eliminate Processed 4. HMB(beta-hydroxy beta-methylbutyrate) is a metabolite of the branched Elimination Food, soda, juice, fried foods, breads, pastas, pizza. Nothing chain amino acid, Leucine and plays a role in protein synthesis. It is naturally produced in the human body in low levels, but as a dietary supplement it's said to promote muscle mass and give support to from a box or can. Implement fresh whole foods or frozen muscle recovery whole food 5. Pre-workout …with caution Phase 3: Get MCN % & calories aligned with your specific goals Need to calculate values for individual needs. Seek
Alignment direction professional trainer/nutritionist
Phase 4: Limit GMO & Implement Organic whole foods. No: Hormones,anti-biotics,pesticides, preservatives,
Quality herbicides, artificial flavors or coloring
1. Calorie Intake based on Target Lean Body Mass 2. Protein Ratio 0.5 to 1.5 gm/lean lb Body Mass 3. <20 GL or <10gm sugar per meal 4. Unlimited Raw Vegetables-High ANDI Value 5. Water intake: BW/2=ounces per day 6. “If it doesn’t get weighed it doesn’t get eaten”
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ComponentsHow WhatWhen What ….food - based on MCN of Mucha Balanced • YouProt Eat Nutrient(calories) Plan • Carb • Fat When …you will eat it How …..much food per meal
Top recommended websites: Mercola.com Drjockers.com Academic.oup.com/ajcn (American Journal of Clinical Nutrition) Nutrition.org (American Society for Nutrition) Foodbabe.com Healthyfoodhouse.com drfuhrman.com Bodydesignbypaula.com Truthinlabeling.com Alsearsmd.com Thetruthaboutcancer.com PRACTICE Organicconsumers.org Aanh-usa.org Responsibletechnology.org NWCR.ws (National weight control registry)
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You Cannot Out Train Your Diet
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DIET EXERCISE RESULTS
Layne Norton Phd - BioLayne
What 3 things are you going to change starting tomorrow & WHY?
• Nothing • Something •Everything
Body Design by Paula LLC
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