Discount Supplements Review » calories

Junk Foods and Weight Loss

T. James - Nutrition Expert — Sun, 27 Jun 2010 08:44:17 +0000

Here's a better way of thinking. bodyperformancetv.com

Weight Diary Day 2

T. James - Nutrition Expert — Sat, 19 Jun 2010 22:53:01 +0000

This is mostly a video covering my weight-loss plan. There's a lot of information in here about how to count calories – how many you should eat, how many you should cut out, and how this all interplays with your metabolism and fat-burning power. Eat breakfast! And drink a glass of water first thing in the morning I've started a companion blog for these vlogs at antishay.wordpress.com where you can see what goes on behind the scenes with my FOOD, EXERCISE, and my WEIGHT. I'll be posting videos of my body and weight loss every week, but semi-daily I'm just going to talk about whatever I feel about. Thanks for watching!

Nutrition 101

T. James - Nutrition Expert — Wed, 09 Jun 2010 07:04:27 +0000

In order to optimize your health a good diet is essential. But, with all the fad diets around it can be difficult to know what is ‘good’. Nutrition science to the rescue! Though some things are still controversial, numerous studies reinforce the following basic information.

A healthy diet requires not just items from the four basic food groups, but in the proper proportion. The average person will need about 2000-2500 calories (sometimes more for larger men, less for women and those looking for rapid weight loss). About 50% of those calories should come in the form of carbohydrates, with 30% from fats (yes, fat is good!) and 20% from protein.

Carbohydrates are the main source of compounds needed for energy. Simple sugars, such as glucose and fructose, are rapidly broken down in the intestine and absorbed. Some processing starts the minute they hit your tongue. Complex carbohydrates – starches, such as those found in potatoes – take longer, but are also healthy in moderation.

Fats are chemically similar to carbohydrates, and contain fatty acids essential to health. Proteins are lysed (split) to make amino acids, that are then recombined to form proteins used in muscles and other structures.

Meat is a valid and healthy source of protein for almost everyone. About 3 ounces per meal is about right for the average sized person. A cup of pasta is a good source of carbohydrates. Two cups of leafy green vegetables supply fiber, minerals and vitamins.

A balanced meal can be made up of a serving of meat or other protein source, starchy carbohydrates such as pasta, rice, corn or potatoes, and fruit. Easy on the butter or margarine, go light on cheese, sauces and anything high in sugar or fat.

Though you could get the basics from a variety of sources, when considering weight control in addition to getting the proper balance, it’s important to know which sources are high in what.

Fat contains nine calories per gram, which is double than other energy sources. Thus, you need to keep those foods high in fat down to modest levels. That also helps control cholesterol levels.

All sources of carbohydrates have four calories per gram. But healthy sources also contain needed minerals, vitamins and fiber. Some examples are fruits (apples, pears, peaches), nuts (walnuts are lower in fat than peanuts or cashews, for example) and grains (for fiber and minerals).

Why is candy bad, unless consumed in very modest portions? Because they are designed to be high in fat, high in sugar with much lower amounts of helpful nutrients. Neither fat nor sugar are harmful in moderation. Indeed, they’re essential to good health. But when consumed in a form that contains an excessive proportion, they provide enormous calories and fewer other nutrients.

A single Snickers candy bar, for example, contains 63g, with 53g of sugar, but only 2g of fiber. A cup of broccoli, by contrast, has only 6g total, of which 2.5g are fiber, 1.5g are sugars. A cup of sweet corn has 31g total, 21g are starch (complex carbohydrates), 3g of fiber.

Making a list of items you consume will show you the relative amounts of helpful nutrients – and how many calories each contains. Putting a little arithmetic into your diet plan will help you reduce the number you obsess over – your weight.

I really need some help! Why am I not losing weight on my Whey Protein diet?

T. James - Nutrition Expert — Thu, 04 Mar 2010 18:26:08 +0000

Hey everyone!
I would be so grateful if you all could kindly give me some advice on why I’m not losing but gaining weight on this new diet.
I’m in some serious trouble here with my Whey Protein diet.
A client of mine is a pediatrician. I mentioned to her via email that I was stuck at the current weight of 215 and I really wanted to get off my final 30-40lbs. She suggested a Whey Protein Shake diet. She told me about the protein powder mix and suggested I blend it with some fruit and yogurt or fat free milk.

I officially started this diet on Sunday (Feb. 7) and I have gained FOUR pounds! I check my scale every night and every night it has been slowly creeping up to 219. These past three days I have gained four pounds.

If you guys could PLEASE tell me what is wrong with this diet and what I need to change in it.
I have tried Weight Watchers and I can’t do it. It’s too much. I also did Jenny Craig (Which I can no longer afford) and lost 40lbs and then I did it on my own just eating 1400-1600 calories day and I lost 30lbs and since then I have been at a dead end. I also am ADDICTED to sweets so this is the perfect diet for me. Low Carb is not my thing at all.

Ok, I’m 5′8 and 219lbs (NOW)
This is my routine and eating habits:

I have gotten up every morning and done 30-45minutes of high paced Cardio, have a protein shake afterwards for breakfast, then have a snack like a banana or a piece of fruit around 10am, then have another protein shake at lunch (12pm – 1pm), another snack (Grapefruit was the choice today)3pm, then for dinner I make another protein shake (5:30pm).

I am currently using the Whole Foods 365 Whey Protein Powder Natural Chocolate Flavor mix.
It has:
Calories: 104
Fat: < 1g
Carbohydrates: 8g
Fiber: 0g
Sugar: 6g
Protein: 16g
Sodium: 48g

When I make the protein shake I use:
-365 Whole Foods Whey Protein powder I just mentioned
-8th Continent Light Vanilla or Regular Soy Milk
• Calories: 60
• Total Fat: 2g
• Sodium: 110mg
• Carbohydrates: 5g
• Fiber: 0g
• Sugar: 5g
• Protein: 6g
-Usually 1 TBSP – 1.5 TBSP of Metamucil (For the 5g of Fiber per TBSP and for my digestive system)
-Either a whole banana or one cup of Mixed berries (Strawberries, blackberries, & blueberries)
• The bananas are usually large and have about 120 calories and 4g of fiber
• The Mixed berries are about 70 calories for one cup and have 6g of Fiber
(I don’t mix the berries and banana. I either use one or the other)

So I combined all the carbs, protein, fiber, and calories or both the berry mix shake and the banana mix shake and this is what I got for a whole day’s intake (at drinking x3 shakes a day):
• Total Carbohydrates in a day: 111g
• Total Protein in a day: 74g
• Total Fiber in a day: 25g
• Total Calories in day (From x3 Whey protein shakes only): 750 calories

So I exercise daily, have three of the whey protein shakes (Either mixed with berries or a banana), and have a fruit for my two snacks. Everyday I have had one whole red grapefruit as my afternoon snack and that’s about 130 calories and an orange, apple, or banana for my morning snack at about an average of 110 calories. So I am consuming an average of 1000 calories a day and exercising.
I consume on a daily average: 111g of carbs, 74g of protein, and 25g of fiber. (This is with all the Whey protein shakes and fruit combined)
Since starting on Sunday I went from weighting 115 to now weighting 119lbs.
Why would I be gaining weight?????? It can’t be 4lbs of muscle building in three days. Would I be better off using the Slim Fast powder supplements instead of the Whey protein? Slim Fast powder mixes just have much higher sugar content.

If you guys could please help me or give me advice I would really appreciate it!

Many Thanks!!