I am still in the black-out period waiting for IBM to announce its results, so I will continue last week's theme on [New Year's Resolutions] to Eat Less and Exercise More.
(Note: I am neither a medical doctor nor registered dietician. I can share with you ideas that have worked for me, that might help you achieve your goals. I strongly suggest you read books and consult with medical experts as necessary.)
- Determine your Dietary Needs
How much food do you need to eat every day?
Take, for example, this group of fruits and vegetables. This is my week's haul from my local food co-op [Bountiful Baskets]: Avocados, Papayas, Potatoes, Strawberries, Grape Tomatoes, Oranges, Apples, Carrots, and Lemons.
So how many grams of Carbs, Fats and Proteins in this set? This has 1,026 grams of carbs, 78 grams of Fats, and 99 grams of protein, for a total of 4,875 calories.
On my diet, I am trying to have at least 90 grams of protein, but less than 150 grams of carbs, per day. While the fruits and veggies represent a full week's worth of carbs for me, it is only one day's worth of Protein.
How did I determine my dietary requirements?
According to the [Centers for Disease Control and Prevention], the minimum amount male adults need is 56 grams of protein per day to avoid protein deficiency. However, an article in [Men's Health] provides more insight. Here's an excerpt:
"Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.
Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass."
For men who weigh between 135 and 200 pounds, like me, the 90 grams of protein is within this guideline.
To lose weight, I need to eat fewer carbs than my body requires. Here is an excerpt from Paul Jaminet on [Perfect Health Diet]:
"So the body's net glucose needs are on the order of 600 to 800 calories per day.
For most people, we suggest 400 to 600 carb calories per day, about 200 less than the body utilizes. The remainder is made up by gluconeogenesis -- manufacture of glucose from protein."
Since carbs are 4 calories per gram, then 400-600 calories equates to 100-150 grams of carbs per day. On some days, I eat less than 100 grams of carbs, but I would rather err on the low side than the high side over 150 grams.
- Tracking your Dietary Intake
It is not always easy to estimate the amount of carbs, Fats and Proteins at any given meal. If you want to stay within the guidelines above, at least initially to get started on your new diet, track your dietary intake. If you have a smartphone, there are apps that can take the guesswork out of eating.
For my Android-based phone, I use [Calorie Counter] by FatSecret. I can enter the foods that I eat at each meal, whether I am at home, at work, or eating out at a restaurant. It can help me decide between one choice and another, for example, or just let me know if I had enough for the day, or need to keep eating.
Here is a typical day. Notice that I had over 90 grams of Protein, but less than 150 grams of carbs.
Many restaurants now accommodate the low-carb, gluten-free diet. At Romano's Macaroni Grill, I asked them to substitute the pasta for some veggie, and they came out with grilled chicken and sautéed spinach with garlic. It was delicious!
At many hamburger places, you can ask for your burger "low-carb" or "protein-style" so that they replace the bun with lettuce leaves. You can eat this with your hands, or with fork and knife.
When I was in chef school, I learned what needed to be measured precisely, and what didn't. Over time, as you track your diet, you will find that you will be able to estimate the amount of each food item.
(FTC Disclosure: I work for IBM, and am a volunteer member of Bountiful Baskets co-op. I have no financial interest in, nor have I been paid to promote, any of the other companies or their products mentioned on this blog post.)
If you have come up with your own unique ways of meeting your dietary requirements and/or tracking your dietary intake, please post in the comments below!