Changing Eating Habits Part II

Ok, so we covered the nutrition basics.

Changing your eating habits Part I

Carbohydrates

Proteins

Losing weight with diabetes

Eating well in a school cafeteria

Next we should talk about how to set your diet up. I’m assuming that other than having diabetes, you are a normal healthy person that wants to lose body fat and maintain/accumulate muscle mass. This diet plan is low in carbohydrates and high in protein and veggies.

Males

Carbohydrate: .5-1.5 grams per pound of bodyweight
Protein:  1.25-1.5 grams per pound of bodyweight
Fat:  .15-.35 grams per pound of bodyweight

Females
Carbohydrate:  .2 -.5 grams per pound of bodyweight
Protein:  .9 -1 grams per pound of bodyweight
Fat:  .1-.3 grams per pound of bodyweight.

This means that a 200 pound male would be taking in 100-200 grams of carbohydrates, 250 – 300 grams of protein, and 30 to 70 grams of fat. A 150 pound female would be taking in 30-75 grams of carbohydrates, 135 – 150 grams of protein and 15 to 45 grams of fat.

Here’s a sample diet for a 200 pound male:
    •    Meal 1: 1 24 gram whey protein shake, 4 egg whites, ½ cup of oatmeal w/ cinnamon and splenda and half a banana
    •    Meal 2: 5 oz of chicken breast, 20 almonds
    •    Meal 3: 6 oz of 93% lean ground turkey, 2 cups of broccoli
    •    Meal 4: Post-workout: 36 grams whey protein shake, 1 cup of sweet potatoes
    •    Meal 5: 8 oz of top sirloin, large green veggie salad w/ balsamic vinaigrette

Here’s a sample diet for a 150 pound female:
    •    Meal 1: 4 egg whites, ½ cup of oatmeal w/ cinnamon and splenda and half a banana
    •    Meal 2: 3oz of chicken breast, 15 almonds
    •    Meal 3: 4 oz of 93% lean ground turkey, 1.5 cups of broccoli
    •    Meal 4: Post-Workout: 24 grams whey protein shake, ½ cup of sweet potatoes
    •    Meal 5: 5 oz of top sirloin, large green veggie salad w/ balsamic vinaigrette

So, for every meal, we have a protein portion listed first. It is very important to make sure you get protein in every meal. It provides good sustaining energy that won't spike your blood sugar.

In some meals, breakfast and after a workout, you will have carbohydrates. These are the times that we need them the most to fill our glycogen stores in our muscles and liver (the stores of sugar our muscles use for energy).

For any of the protein portions, feel free to switch it up if you like. If you would rather have deli turkey over chicken for a meal, then go for it as long as you're getting the same quanity of protein. All the amounts listed are pre-cooked weights.