Protocol For Better Health
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- Body Mass Index is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
- Basal Metabolic Rate is the number of calories that you burn at rest over 24 hours
- Calories to eat each day: To maintain weight
Adjust this # to increase or decrease weight
This is my eating plan. Adjust Macro to your desired eating plan
Fat 50% x calories= total calorie/9=total grams
Protein 30% x calories=total calorie/4=total gram
Carbohydrates 20% x calories=total calorie/4=total grams
The fastest way to lose weight is fasting and/or cutting out complex carbohydrates.
Why? Because you will lose water weight.
Some of the carbs you consume are stored in the form of glycogen.
For every one gram of carbohydrate stored in the body (as glycogen), there are approximately 2-3 grams of water retained.
1 Pound = 15.34 oz of Water
Net carbs= total carbohydrate intake (in grams) and deducting the total fiber intake (in grams).
Example: Total carbohydrates 65-75 grams – 35-45 grams of fiber per day = 20-40 grams net carb, these are the carbohydrates that raise your insulin levels which will then, in turn, make it impossible to lose fat. Insulin is the guard to the Fat cell. As long as Insulin is in the bloodstream fat will not be used for energy. The best way is to eat 1lb of non-starchy vegetables a day
20 to 49 grams of net carbs per day.
3500 calories in 1 pound of fat
- To lose 10lbs of fat you will need to deplete your diet of 35,000 calories
If you cut about 500 calories a day from the diet, you’d lose about 1 pound of fat a week.
10 weeks = 10lbs of fat
First You Need to get Hormones Back in Balance.
By doing this you will notice an array of problems decreasing. Like problems with sleep, Digestion, mental fatigue, and inflammation.
Intermittent Fasting is the easiest way to do that.
12/12 first 3 days
14/10 next 4 days
16/8 for 21 days
Name: Donel Rourke
Height: 5foot 7
Calories: 1348 x 1.55=2089 to maintain
2089 – 500=1548 to lose weight
Fat: 1548 x.50= 774calories / 9 =86grams
Protein: 2089 x.30= 464calorie /4 =116grams
Carbs: 1548 x.20=310calorie /4 =77grams
Fasting Glucose: 87
Want to get your own printable sheet to have on hand to refer back to as your journey to Better Health continues?