If you want to get a more lean, toned look, you can slim down and lose fat by following a balanced eating plan. Knowing how much to eat of different nutrients will help you make wise eating choices and accomplish your weight-loss goals. A nutrition plan for less body fat and more muscle should include a certain amount of carbs, protein and fat, as well as meet your daily vitamin and mineral requirements.
Food Groups and Nutrients
A healthy eating plan that will help you cut your body fat and increase muscle should include a variety of foods from all of the food groups: grains, vegetables, fruit, protein foods and dairy products. Eating an assortment of nutrient-rich foods will help you get the vitamins and minerals your body needs to function well. The three main macronutrients to balance in your diet are carbohydrates, protein and fats. Knowing how much of each energy source to eat will help you achieve your body fat and muscle goals.
Calories
The formula for losing body weight is consuming fewer calories than you burn each day. You will need to burn an extra 3,500 calories to lose 1 pound of body fat. The Centers for Disease Control and Prevention advises losing 1 to 2 pounds per week for a healthy, sustainable rate of weight loss.
Carbs
Carbohydrates are your body's main source of energy, as they are broken down into glucose -- or sugar -- in your body and used for fuel. Carbohydrate-rich foods include grains, cereals, legumes, fruits, and starchy vegetables, such as potatoes. Each 1 gram of carbs contains 4 calories of energy. The Institute of Medicine advises getting 45 to 65 percent of your daily calories from carbohydrates. The exact amount of carbs you need depends on your activity level, as active people need more carbs for exercise fuel. If you consume more carbs than you use for activity, the carbs will eventually be stored as fat in your body.
Fat
Fats provides cushioning and cell membranes for your tissues and organs as well as a slow-burning source of energy. Fats contain 9 calories of energy per 1 gram. Cut "bad" fats from your diet -- saturated and trans fats, which come from red meat and animal products as well as fried foods, desserts and some baked goods. Bad fats can lead to chronic health problems. "Good" fats, on the other hand -- monounsaturated and polyunsaturated fats -- help lower your overall cholesterol and ferry buildups of bad fat out of your arteries for disposal. Harvard School of Public Health advises eating 10 to 25 percent of your calories from monounsaturated fats and 8 to 10 percent from polyunsaturated fats. Monounsaturated fats occur in nuts, seeds, avocados and vegetable oils. Polyunsaturated fats are found in sunflower, corn, soybean and flaxseed oils, walnuts, flaxseeds and fish.
Protein
Each 1 gram of protein provides 4 calories of energy. Protein plays a major role in building and repairing muscle tissue. It is important to eat enough protein if you want to increase your muscle mass. The Institute of Medicine recommends adults get a minimum of 0.8 grams of protein for every 1 kilogram of body weight, or about 64 grams a day for a 160-pound adult. The general IOM guidelines advise adults to consume from 10 to 35 percent of daily calories from protein. If you want to build muscle, follow the higher range of recommendations and consume 20 to 35 percent of your calories from protein.
Member Comments