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Diet Guide
Making it Easy Balanced Nutrition Back to Basics Fats Are Okay What Went Wrong Where to Start Nutritional Schedule Glycemic Index Diet Guide
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What Went Wrong

Weight gain is simply more calories coming in than calories being expended. Since fat contains more calories per gram than protein or carbohydrates, simple logic would dictate that removing fat from the diet should make us thinner. This idea has been fervently entrenched and marketers have pushed “no fat” products (bagels, pasta, rice cakes, no fat yogurt, muffins and crackers) in an effort to cash in on this misconception. But Americans were simply substituting unlimited carbohydrates for the missing fats. If you provide the body with an abundance of calories from carbohydrates- (example bread), it will just be converted and stored as fat. And to make matters worse, while fats send a signal to the brain to tell it that you are satisfied so you will stop eating, carbohydrates do not send the same signal.

As a result, people then have the tendency to eat more calories from carbohydrates than if they consumed fats. As a result, Americans are now fatter than ever. In 1980's, about 15 percent of Americans were obese. Now the rate stands about 27 percent.

 

Balanced Nutrition

You now know that simple sugars, processed carbohydrates and high glycemic carbohydrates (like rice cakes, cold cereals, and whole wheat bread) when eaten alone will quickly send blood sugars soaring. Thus releasing insulin that in turn sends the sugars to adipose tissue to be stored as body fat. So lets construct a balanced diet that provides our bodies with the right amount of nutrients so that we don’t have cravings, avoid low energy levels, lose body fat and remain mentally alert. This program is based on a protein/carbohydrate/fat ratio of 30/50/20.

Three Basic Food Components

Protein
- Get 30% of your calories from protein.
Best Protein Choices
Chicken (skinless)
Fish
Lean Red Meat
Egg Whites
Low-Fat Dairy Products
Turkey

Carbohydrates
- Get 50% of your calories here.


Best Fruit Choices
- Based on Glycemic Index
Apples
Peaches
Tomatoes
Pears
Oranges
Raspberries
Blueberries

Best Vegetable Choices
Green Beans
Celery
Broccoli
Green Leaf Lettuce
Scallions

Fats
- 20% of calories from fats.
Good Fats
Olive Oil
Fish Oils
Almonds Avocados
Bad Fats
Fatty Red Meats
Processed Foods
Egg Yolks Organ Meats
     
Note: 1 gram of protein = 4 calories, 1 gram of carbohydrates = 4 calories, 1 gram of fat = 9 calories. We will be looking for balanced combination of these three.

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