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Protocol For Better Health

Protocol For Better Health

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Know your #

  • 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 

moderate exercise BMR x 1.55 

light exercise BMR x 1.375 

           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

Realistic Approach to Weight Loss

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

Example Numbers watch video

Name: Donel Rourke

Age: 51

Weight: 142

Height: 5foot 7

Gender: Female

BMI: 22.24

BMR:1348

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

You got this. You can and will make all the changes you need to Live a Life You Love.

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Need To Lose Weight Fast?

Lose Weight Fast

How can I lose 10lbs in a month for a special event compared to how do I lose 10lbs for better health?

If you need to drop the weight fast because you have a special event coming up then fasting (Intermittent and extended) and low carbs, high good fat, moderate protein is the best go-to plan.

If you want better health, and less pain and inflammation then fasting (Intermittent and extended) and low carbs, high good fat, moderate protein,  is the best go-to plan.

What? Wait these are the same lifestyles!!!

Yes, I know.

I found a way to do both with the same formate.

Let me explain.

3,500 calories = 1 pound of fat

So you need to eliminate about 3,500 calories from your diet to lose 1 pound.

If you cut about 500 calories a day from the diet, you’d lose about 1 pound of fat a week.

Now here is the Magic!!!

Water weight is 15.34 oz per lb.

1 Pound = 15.34 oz of Water!!

No, don’t stop drinking water to lose weight drink more water (100 oz with Himalayan salt), and eat fewer carbohydrates. (I wrote a blog on just what happens with the extra unused energy you get from carbohydrates.)

Water Weight!!!

For me Increased inflammation and all-over body pain.

Why drink so much water?

That is a whole other blog post for this topic, but it helps to get rid of all the toxins in your body.

So Here Is Your Formula to Lose 10lbs in a Month

So to lose weight: Eat 500 fewer calories than your BMR and decrease your carbohydrates.

Need more help?

Then join my next accountability group.

Donel Rourke