WEIGHT LOSS
By Jose Fuentes IFPA Sports nutrition certified,
Weight Management Control Specialist
Weight loss and body Composition:
The increasing number of overweight and
obese people in our society combined with
the public's desire for a quick solution to
weight loss has led to the mystification of
exercise and diet and an environment ripe
for promoters of quick weight-loss methods
and fad diets.
By Jose Fuentes IFPA Sports nutrition certified,
Weight Management Control Specialist
Weight loss and body Composition:
The increasing number of overweight and
obese people in our society combined with
the public's desire for a quick solution to
weight loss has led to the mystification of
exercise and diet and an environment ripe
for promoters of quick weight-loss methods
and fad diets.
Sorting through these pile of myths and inaccuracies makes the fitness professional's job a daunting one.
Clients come to my shop in times, with preconceived ideas about how they should be eating. These ideas may
hinder their progress and have negative health consequences.
The facts about weight loss and gain are quite simple. Eat fewer calories than are expended and there will be a
reduction in weight.
Conversely if one consumes more calories than they expend, there will be an increase in weight. Today's
environment provides a constantly available, palatable food supply ( increasing energy intake ) and promotes a
sedentary lifestyle (reducing energy expenditure). The facts are that we eat too much and move too little,
causing America's expanding waistline.
In this section we will address the macronutrients (Protein, carbohydrate and fat) their use and
recommendations.
PROTEIN
The primary function of protein is to build and repair body's tissues and structures. It is also involved in the
synthesis of hormones, enzymes and other regulatory peptides. Additionally protein can be used for energy if
calories and carbohydrates are insufficient in the diet.
PROTEIN INTAKE RECCOMENDATIONS:
These recommendations are made by the Recommended Dietary Allowance ( RDA ):
CARBOHYDRATES
Carbohydrates are compounds containing carbon, hydrogen and oxygen and are generally classified as sugars
(simple), starches complex and fiber. The definition of sugar as it would appear on a food label, is any mono- or
disaccharide.
A monosaccharide is a single sugar unit, many of which are connected to starches (storage form of
carbohydrate in plants) and glycogen (storage form of carbohydrate in humans)
A disaccharide refers to (two sugar units) include sucrose (common sugar) lactose (milk sugar ) and maltose.
Carbohydrates are a chief source of energy for all body functions and muscular exertion. This leads to a rapid
depletion of available and store carbohydrate and creates a continual craving for this macronutrient.
Carbohydrates also help to regulate the digestion and utilization of protein and fats.
For this reason, I believe that carbohydrates are essential for the body when they are well used and burn
efficiently in the body.
CARBOHYDRATE INTAKE RECCOMENDATIONS
Carbohydrates should generally make up the highest percentage of macronutrient calories when one is
attempting fat loss.
The satiating value of complex carbohydrates is especially important when one is in a caloric deficit for the goal
of fat loss.
For most moderately active adults, a carbohydrate intake of between 50 and 60 percent is recommended. This
provides sufficient food volume and the fuel necessary for energy and productive work outs.
LIPIDS
FATS are the most concentrated source of energy in the diet. One gram of fats yields approximately nine
calories when oxidized, furnishing more than twice the calories per gram of carbohydrates or protein. In addition
to provide energy fats act as carriers for the fat soluble vitamins A, D, E and K.
Fats are also divided in Saturated and Unsaturated.
Unsaturated Fats can be further classified according to their degree of unsaturation and can be known as a
Monounsaturated and Polyunsaturated fatty acids ( PUFA )
Monounsaturated fatty acids can be found in (olive and canola oils) and PUFA such as Omega 3 fatty acids can
found in (cold water fish like salmon). They are consider to have favorable effects on blood-lipid profiles and
may play a role in the treatment and prevention of heart disease, hypertension, arthritis and cancer.
Saturated fatty acids are the ones we need to watch for the body doesn't really use them too much and are
implicated as a risk factor for heart disease by raising bad cholesterol levels (LDL)
Fats must be made up 20 to 30 % percent off our fat intake in our diet.
Conclusion:
Now that we have a good understanding on the way macronutrients work, I guarantee that with a good exercise
program, designed to decrease fat and increase muscle tone in conjunction with a good diet base with the
specificities that I mentioned above, you'll be thrilled of what you could accomplished.
Clients come to my shop in times, with preconceived ideas about how they should be eating. These ideas may
hinder their progress and have negative health consequences.
The facts about weight loss and gain are quite simple. Eat fewer calories than are expended and there will be a
reduction in weight.
Conversely if one consumes more calories than they expend, there will be an increase in weight. Today's
environment provides a constantly available, palatable food supply ( increasing energy intake ) and promotes a
sedentary lifestyle (reducing energy expenditure). The facts are that we eat too much and move too little,
causing America's expanding waistline.
In this section we will address the macronutrients (Protein, carbohydrate and fat) their use and
recommendations.
PROTEIN
The primary function of protein is to build and repair body's tissues and structures. It is also involved in the
synthesis of hormones, enzymes and other regulatory peptides. Additionally protein can be used for energy if
calories and carbohydrates are insufficient in the diet.
PROTEIN INTAKE RECCOMENDATIONS:
These recommendations are made by the Recommended Dietary Allowance ( RDA ):
- .8 gm active recreational client
- 1.0 gm bodybuilder
- 1.4 endurance athlete
CARBOHYDRATES
Carbohydrates are compounds containing carbon, hydrogen and oxygen and are generally classified as sugars
(simple), starches complex and fiber. The definition of sugar as it would appear on a food label, is any mono- or
disaccharide.
A monosaccharide is a single sugar unit, many of which are connected to starches (storage form of
carbohydrate in plants) and glycogen (storage form of carbohydrate in humans)
A disaccharide refers to (two sugar units) include sucrose (common sugar) lactose (milk sugar ) and maltose.
Carbohydrates are a chief source of energy for all body functions and muscular exertion. This leads to a rapid
depletion of available and store carbohydrate and creates a continual craving for this macronutrient.
Carbohydrates also help to regulate the digestion and utilization of protein and fats.
For this reason, I believe that carbohydrates are essential for the body when they are well used and burn
efficiently in the body.
CARBOHYDRATE INTAKE RECCOMENDATIONS
Carbohydrates should generally make up the highest percentage of macronutrient calories when one is
attempting fat loss.
The satiating value of complex carbohydrates is especially important when one is in a caloric deficit for the goal
of fat loss.
For most moderately active adults, a carbohydrate intake of between 50 and 60 percent is recommended. This
provides sufficient food volume and the fuel necessary for energy and productive work outs.
LIPIDS
FATS are the most concentrated source of energy in the diet. One gram of fats yields approximately nine
calories when oxidized, furnishing more than twice the calories per gram of carbohydrates or protein. In addition
to provide energy fats act as carriers for the fat soluble vitamins A, D, E and K.
Fats are also divided in Saturated and Unsaturated.
Unsaturated Fats can be further classified according to their degree of unsaturation and can be known as a
Monounsaturated and Polyunsaturated fatty acids ( PUFA )
Monounsaturated fatty acids can be found in (olive and canola oils) and PUFA such as Omega 3 fatty acids can
found in (cold water fish like salmon). They are consider to have favorable effects on blood-lipid profiles and
may play a role in the treatment and prevention of heart disease, hypertension, arthritis and cancer.
Saturated fatty acids are the ones we need to watch for the body doesn't really use them too much and are
implicated as a risk factor for heart disease by raising bad cholesterol levels (LDL)
Fats must be made up 20 to 30 % percent off our fat intake in our diet.
Conclusion:
Now that we have a good understanding on the way macronutrients work, I guarantee that with a good exercise
program, designed to decrease fat and increase muscle tone in conjunction with a good diet base with the
specificities that I mentioned above, you'll be thrilled of what you could accomplished.
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| Training and Weight loss |
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For questions or comments contact info@shapesrin.com