Sunday, August 7, 2011

Tony's Tips-Calories, Proteins, Carbs & Fats





Hello everyone,

In my first post I said I would teach you how to lose weight and keep it off. In order to do this I feel it would be best to start with the basics of nutrition so you can understand how food affects the body. Lets begin.

Whenever we consume something we are consuming calories. The easiest way to define a calorie is a unit of energy that we will use. We get calories from macro nutrients contained in foods and each macro nutrient has a specific amount of calories per gram. There are a total of 3 macro nutrients that we put into our bodies. They are proteins, carbohydrates, and fats. A gram of protein contains 4 calories, a gram of carbohydrates contain 4 calories, and a gram of fat contains 9 calories. Each of these “macros” affect the body in different ways and play different roles in making your body function.

Proteins- protein is the preferred macro for the bodies muscle tissue. When a muscle is broken down due to strenuous activity, protein rushes to the muscle to repair it and make it stronger. Without protein our muscles would be broken down by our body and also result in major health problems ( more on this later in a more in depth post. )

Carbohydrates- carbs are the bodies preferred source of energy. When you are walking outside, lifting weights, or even sitting, the body is most likely using your carbohydrate stores for energy. Ever wonder why energy drinks give you energy? They contain excessive amounts of sugar, which is a very quick digesting carb ( it gets broken down quickly and energy is released quickly, thus giving you a rush of energy. )

Fats- fats are used primarily for healthy hormone production. To put this very simply there are good fats and bad fats, they both contain 9 calories per gram, but affect the body in different ways and play slightly different roles ( more on this in another post. ) Without fats in your diet, your bodies hormone production would be out of whack and can cause negative side affects to your body as well as your mood.

Now you have a basic understanding of the 3 macro nutrients which the body consumes. Protein and fat are essential to a healthy body and carbohydrates fuel us to carry out our daily tasks.

My tip for the week- If you or someone you know is trying to lose weight, then cut out at least one of the following from your food list- sweets, soft drinks, fast food, junk food. If you can cut out more than one, then great! I’m not saying go cold turkey on all of these at once. Even if you only cut out one item for the week, feel free to treat yourself to that item one time this week. When I started my diet I cut out all of these right away, but once a week I had a couple of potato chips or a burger - everything is fine in moderation!
Look at it this way- if you frequently consume any of the above and now cut it out for the majority of the week (having it only once or twice) is still going to register thousands of calories less during the week. That can add up to 1- 5 pounds of fat a week! Think about that!


Also, outside of your normal daily routine try to make yourself active for 20 minutes per day, even if it's just by walking.  The main idea is to do something which you are not accustomed in order to burn excess calories.

See you next week!
-Tony 

9 comments:

  1. These are great tips Tony!
    I went cold turkey on the sugar, fast food, and junk food, too. It makes a big difference, fast.
    Treating yourself is essential to success.

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  2. Awesome tips. I really appreciate them.

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  3. I'm happy to see people tuning in! Please feel free to leave questions. Tony will be happy to address them in later posts then.

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  4. I like your start point. Understanding begins with learning and you have clearly outlined the basics. Let me ask you Tony, is it BAD if I just cut the carbs like the Atkins Diet? I don't know if I could give up my pasta?
    And, are there any good fast foods? I see Subway uses the low fat and calorie advertising angle, what about the others?
    I am very interested in your weekly posts, thanks!

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  5. This is a great way to start people off! I look forward to your upcoming posts! Thanks for the helpful tips! (:

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  6. Della thats amazing! and i couldnt agree more, the difference you see and feel after cutting all that junk out is unbeleleivable!

    BloodHouunded, im glad u asked this question. No it it not bad to cut ur carbs out but there is an even better way to do it then going cold turkey. There is a dieting method called carb cycling, where you have low carb days med carb days and hgih carb days. i could go much more in depth but id like to devote an entire post to the science of carb cycling. I personally watchmy consumption of carbs but i could never cut them out completely! my suggestion would be to eat like you normally would and if your diet consists of a large amount of carbs, cut them in half or even more than half a couple days of the week. and if you really wanna kick your changeing the way you eat into gear change all your carbs to whole wheat and whole grain, they give you longer energy, and keep you fuller for longer. I am warning you though that you may feel more tired when not eating as many carbs. as far as fast food, you can make any fast food place healthy, when ordering a carb get a whole wheat or whole grain carb, when eating protein get something lean. i would say subway can be very healthy, stay away from the sauces as they are high in fat as well as the cheese, load your sandwitch up with veggies to keep you full. fast food places such as mcdonalds and burger king sell salads, you can get a salad with low fat dressing or leave the dressing off ( thats what i do ) get grilled chicken on it and skip the cheese. perfectly healthy, fast and cheap. a good rule to follow when eating fast food or any food is to avoid sauces, gravies, cheese, fried foods, buttery foods, and fatty meats, as these are full of fat and will be the largest source of calories.

    If you want any more information on anything! shoot me an email, i can get very in depth into this if you would like.

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  7. no problem mark, email me any questions you have.

    thank you stepth!

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  8. wow, thanks. I want to learn more about carb cycling. I have hear of that and thought it sounded better for me for the long run. Already whole grain and wheat and that's all good stuff. I look forward to learning more.
    STEPHona827, nice to see you checking Tony's Tip's out. Awesome, right?

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  9. fast food and other junk food it is this week then! Great tips

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