Revisit Follow Up Post: Change Your Diet…

Change Your Life! 

THE FORMULA- a Personalized 40-30-30 Weight-Loss Program 

Chapter 1 – Understanding Basic Human Nutrition

The Six classes of essential nutrients are: Carbohydrate, Protein, Fat, Vitamins Minerals, and Water. Carbohydrates, proteins and fats are classified as macro nutrients and must be consumed in large amounts throughout the day. These energy producing nutrients break down to supply calories (the measure of energy is food!).  One gram of carbohydrate equals four calories, one gram of protein also equals four calories, and one gram of fat equals nine calories.  Water is indispensable for life. This essential nutrient flows through every cell in your body, bringing in nourishment and taking wastes away.  Most people do not drink enough water. If you do not drink enough water daily you may experience heartburn, stomach cramps, low back pain, headache and fatigue.  If you do drink enough water your body runs smoothly, your circulation is improved, your digestion enhanced, and your complexion brightened.

Water necessary for the body =  weight/ 2 example 203lbs / 2 = 101.5

Standard eight 8 ounce glasses per day. Therefore 101 ounces per day which is about eight 12 ounce glasses per day 8*12 = 96oz of water per day. Toxins stored in fat cells and as excess body fat is being burned for energy, these stored toxins enter the bloodstream. Water becomes the vehicle for transporting toxins from your body. *** Water is even more important when you are burning fat and losing weight.

40% Carbohydrate 30 Protein 30% Fat

Carbohydrates are found in virtually all in plant foods.
Fruits, vegetables, grains, legumes, (beans), rice, pasta and bread consist primarily of carbohydrates. Also sugary foods such as ice cream, cookies, cakes, candies chips, pretzels, popcorn, soda pop and juice to name some. The Role of carbohydrates is to supply energy to the body or more important, to provide energy to the brain. No matter what form, simple or complex, all carbohydrates convert into the same thing, blood sugar commonly called glucose. If you eat mostly carbohydrates your glucose will rise. Elevated insulin levels forces your body to burn glucose for energy instead of stored body fat. Elevated insulated levels convert excess carbohydrates into fat. Remember 40% of your calories should come from Carbohydrates.

It’s not beneficial to avoid carbohydrates like many people do and believe. High protein, high fat, low carbohydrate diets can promote a sluggish feeling. The best sources of carbohydrates are foods that are high in fiber, low in starch, and low in sugar. (Low glycemic)

High quality Carbohydrate sources:

Fruits – apples, oranges, grapefruit, strawberries, pears, peaches, and plums.
Vegetables – broccoli, asparagus, green beans, cauliflower, zucchini and spinach.
Grains- whole wheat pasta, barley, brown and wild rice
Legumes- black beans, white beans, garbanzo beans, kidney beans and lentils

Proteins– are foods that come from an animal source. The quality of a protein food is determined by two factors, the amino acid balance it contains and its digestibility. If you consume an adequate amount of quality protein at every meal a continuous amount of amino assets is available to repair your body. Protein in a meal also stimulates the release of glucagon, a fat burning hormone that maintains stable blood glucose levels and releases stored fat so it can be burned for energy. Beans and rice are a good source of protein. When two plant foods, each containing the amino acids that the other lacks, are eaten at the same meal, they can make a complete protein but it also must be digestible. Beans are 75% carbohydrates and rice is 90% so you should add additional easy-to-digest high quality protein with these foods. Remember 30% of your calories should come from Protein.

Best High quality Protein Sources:

Eggs and Egg whites,

Cottage cheese- low fat and non fat

Chicken and Turkey (skinless),

Fish and lean cuts of meat

Soy products- low fat such as Tofu.

To maintain good health and to burn fat, your diet must contain adequate amounts of fat sources that supply fatty acids. These play an important role in energy production, balancing hormones, controlling hunger and stabilizing blood sugar.  Fat in a meal slows the digestion of the meal so that it trickles into the bloodstream, keeping blood glucose levels normal.  Fat is essential and you need it every day. The right kind of fat provides omega3 and 6 fatty acids. Good fats are unprocessed and occur naturally in foods. Remember 30% of your total calories should come from fat, 10% saturated 10% unsaturated, and 10% from mono-unsaturated fat. The fats to avoid are called Trans fats and are found in hydrogenated vegetable oils.

Best High quality FAT Sources: 

All types of raw nuts and seeds,

Almonds, walnuts, macadamia nuts, and pecans

Olives and olive oil

Avocados,

Vegetables oils such as canola and olive

Fish and Fish Oil

The key thing to remember about nutrition is balance. The formula is a balanced nutrition program that can be personalized for your specific requirements. Each meal to the best of your ability should contain the 40-30-30 ratio to fuel your body correctly. Remember 40% Carbohydrates 30 Protein and 30% Fat. Every time you eat, the carbohydrates in the meal provide glucose for the brain and prevent ketosis. The protein provides amino acids needed to build and repair body proteins and releases glucagon, your fat burning hormone. The fat supplies the fatty acids critical for blood sugar control, appetite suppression and hormone production.

So now the basics have been explained to you, don’t forget to return as the me, the ‘Option Girl’ continues to share more chapters and stories with you on this path toward being  the healthiest best YOU that YOU can be in your life, body & soul on this path toward total well-being. Check out my other articles/posts too and stay tuned because Chapter 2 is next in this series.

Lose weight the healthy way…

Bonnie S. Gortler

Bonnie Gortler, a Consultant, Coach, and Author, is a Wealth & Well-Being expert with over 35 years of experience in managing multi-million-dollar client portfolios at a top-rated investment firm. As the author of Journey to Wealth, Bonnie is dedicated to teaching the importance of risk management and achieving true financial well-being by integrating both the technical and mental aspects of investing. With an M.B.A. and certification as a life coach, Bonnie combines her passion for coaching, consulting, and blogging to inspire people globally. Her powerful techniques and winning mindset help others experience personal growth and financial success. Explore wealth-building tips, personal development strategies, and more at BonnieGortler.com, and discover how you can enhance your wealth and well-being.  


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