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- Thread starter mm12378
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The part below it beside the pie chart
Example
Grams Calories %-Cals
Calories 1,519
Fat 64.7 575 38 %
Saturated 16.1 144 9 %
Polyunsaturated 13.6 122 8 %
Monounsaturated 27.0 238 16 %
Carbohydrate 20.4 73 5 %
Dietary Fiber 11.0
Protein 207.0 874 57 %
Alcohol 0.0 0 0 %
Ok your carb and fat percent look a bit low calories are pretty much right were they need to be.
Your break down looks like this
Cals 1478
Fat 19%
Carbs 21%
Protein 60%
Try increasing both your good fats and carbs a little so the break down is
30% fat
30% carbs
40% protein
Make sure the carbs are been taken in earlier in the day don't have any carbs past 6:00 p.m and the fats need to be good fats flax, olive oil, almonds, salmon etc..
Your break down looks like this
Cals 1478
Fat 19%
Carbs 21%
Protein 60%
Try increasing both your good fats and carbs a little so the break down is
30% fat
30% carbs
40% protein
Make sure the carbs are been taken in earlier in the day don't have any carbs past 6:00 p.m and the fats need to be good fats flax, olive oil, almonds, salmon etc..
This is the diet I recommend to most everyone.
This is a simle general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght
Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)
Stop eating carbs after 6 p.m.
You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.
Once a week you should have a cheat meal this keeps your body guessing and leaves you with a treat to look forward to.
These are approved foods (if it is not on the list you shouldn’t be eating it)
• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil
This is a simle general diet plan I suggest eating 5-6 small meals a day calories should be about 10-12 x wieght
Diet wise start with a ratio of
40% Protein
30% carbs
30% fats (good fats)
Stop eating carbs after 6 p.m.
You should be getting a gallon of water in a day you can also drink green tea decaf and other decaf herbal teas as much as you like.
Once a week you should have a cheat meal this keeps your body guessing and leaves you with a treat to look forward to.
These are approved foods (if it is not on the list you shouldn’t be eating it)
• Turkey skinless breast
• Chicken skinless breast
• Fish
• Lean beef
• Buffalo
• Egg whites
• Omega eggs
• Skim milk
• Low-fat cottage cheese
• Wild-game meat
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
• Broccoli
• Asparagus
• Lettuce
• Cauliflower
• Green beans
• peppers
• Mushrooms
• Spinach
• Cabbage
• Celery
• Zucchini
• Cucumber
• Onion
• Avocado
• Sunflower seeds
• Pumpkin seeds
• Natural Peanut Butter
• dry roasted peanuts unsalted
• raw almonds and almond oil
• walnuts and walnut oil
• macadamia nuts and oil
• sesame oil
• Olives and olive oil
• Flax seed and flax seed oil
• ezekiel bread
• Sweet potato
• Steamed brown rice
• Oatmeal
• Barley
• Beans
• Kidney beans
• blueberries
• Strawberries
• Greek yogurt
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