one man's battle of the bulge
one man's battle of the bulge |
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| Most Read Post How To Lose Weight - It Really Is This Simple |
A Balanced Diet - 55% Carbohydate, 30% Fat, 15% Protein, Five Portions Of Fruit And Veg, And Fibre Wednesday January 9th 2008, 1:17am A new addition to my daily diet - 500ml of semi-skimmed milk with 50g of strawberry flavoured whey protein powder. It makes around two glasses' worth and I am drinking it instead of eating a meal in the evenings. What does it give me? Well, protein for a start. Around 50g of the stuff. It gives me about 15g of carbohydrate and about 5g worth of fat. Total calories, about 430kcal all in. So breakfast and evening meal (I call it tea, others call it dinner) combined give me 780kcal, leaving me 1,170kcal for the rest of the day. Proteins are essential for growth and the repair of muscle and other body tissues, especially after exercise. I go to the gym twice a week and usually do a thorough warm up, half an hour of boxing related exercise (skipping, bag work, etc.,) followed by 15-20 minutes of weights. So the protein drink will supply most of my daily needs plus a little extra to help me recover and build muscle following exercise. A balanced diet should get around 15% of its calories from protein and the best sources of protein are meat, fish, eggs and dairy products including milk. I don’t eat fish at all, but do take omega oils as a supplement (I also take a multi-vitamin and mineral pill every day too). I discovered much to my surprise that a balanced diet should also derive 30% of its calories from fat, leaving about 55% of the calories needed coming from carbohydrates - potatoes, cereals, pasta, bread and rice. I’m also going to try to eat five portions of fruit and veg every day as part of my diet and get the 18-20g of fibre that nutritionists recommend. If I’m going to have to count the calories and watch what I eat I might as well go the distance and see how my body reacts to being fed a balanced diet. |
Useful resources Check your Body Mass Index - all you need to know is your height and weight in either the old imperial units or the modern metric ones  The Calorie Carb And Fat Bible is a 520 page monster of a book - giving calorie, protein, fat, carbohydrate, and fibre content for over 21,000 UK brands and basics. Plus there's a section on eating out at the likes of Starbucks and JD Wetherspoon. It also contains tables and charts showing how many calories individuals need, how many calories are burned during popular exercises. Truly a dieter's best friend! Buy it securely online from amazon.co.uk and have it delivered direct to your door. |
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