Nutrition
Nutrition basics
Regardless of one's goal, our main idea with addressing one's nutrition is the concept of energy balance. Energy balance refers to what you've probably heard called "calories in vs calories out. In order for once to lose weight/fat, one MUST be in a caloric deficit, meaning they are burning more calories that they are consuming. In order for one to gain weight, one MUST be in a caloric surplus, meaning they are consuming more calories than they are burning.
Many factors can affect how many calories one burns on a day to day basis. Here the the four main factors that play into ones metabolism.
Resting metabolic rate-This refers to the amount of calories it takes for one to simply exist. If somebody lied motionless for 24 hours, the calories they burn in that period to keep basic body functions going is their daily resting metabolic rate.
Non exercise activity thermogenesis- This refers to ones activity that is NOT organized exercise. Construction workers would have a higher NEAT than a desk worker.
Exercise Activity- This is your organized exercise. The calories you burn with running, weight lifting, swimming, yoga, etc.
Thermic effect of food- This refers to energy or calories burned to process food. The only way this varies is for one to intake adequate amounts of protein. Protein takes more calories to break down than carbs and fat.
Many factors can affect how many calories one burns on a day to day basis. Here the the four main factors that play into ones metabolism.
Resting metabolic rate-This refers to the amount of calories it takes for one to simply exist. If somebody lied motionless for 24 hours, the calories they burn in that period to keep basic body functions going is their daily resting metabolic rate.
Non exercise activity thermogenesis- This refers to ones activity that is NOT organized exercise. Construction workers would have a higher NEAT than a desk worker.
Exercise Activity- This is your organized exercise. The calories you burn with running, weight lifting, swimming, yoga, etc.
Thermic effect of food- This refers to energy or calories burned to process food. The only way this varies is for one to intake adequate amounts of protein. Protein takes more calories to break down than carbs and fat.
Meal Examples
Fajita Chicken Bowl
1/2 cup minute white rice
6 oz chicken breast or tenderloin
1 tbsp olive oil
1/2 (1/2 ounce) fajita seasoning
chopped peppers(any color)
chopped red onion
Cook Rice in pan on stovetop, rice cooker, or microwave.
Combine oil and seasoning in small container and pour over chicken. Add peppers and onions on top and bake in the oven.
cut up all ingredients in pan and combine with rice.
1/2 cup minute white rice
6 oz chicken breast or tenderloin
1 tbsp olive oil
1/2 (1/2 ounce) fajita seasoning
chopped peppers(any color)
chopped red onion
Cook Rice in pan on stovetop, rice cooker, or microwave.
Combine oil and seasoning in small container and pour over chicken. Add peppers and onions on top and bake in the oven.
cut up all ingredients in pan and combine with rice.
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