Nutrition And Diet Program-compressed (1)

FLEXIBLE NUTRITION|WEIGHT LOSS GUIDE

JEFFREY ORTIZ

NUTRITION AND DIET

PROGRAM

TABLE OF CONTENTS 2

Disclaimer

Important Information Before Starting The Program.

3

Introduction

Program Insights.

4

Macronutrients

Importance, Values.

5

Protein

Essential Amino Acids, Importance, Protein Sources.

8

Carbohydrates

Types of Carbs, Chemical Structures, Sources.

11

Fats

Dietary Fats, Benefits, Health Risks.

13

Alcohol

Tracking Alcohol, Alcohol Calorie Content.

15

Water

Deficiency, Hydration, Consumption Recommendation.

17

Micronutrients

Vitamin Classifications

18

Essential Vitamins

Benefits, Dietary Sources, Recommended Allowance

20

Dietary Minerals

Macrominerals, Microminerals, Functions, Sources, Intakes.

23

Nutrition Facts Labels

Food Label Content Overview, Significant Information, Common Terms & Claims.

29

Flexible Dieting

I.I.F.Y.M, Insights, Structuring Tool.

31

Calories

Important Insights

33

Caloric Maintenance

Basal Metabolic Rate, Total Daily Energy Expenditure, Body Fat Estimation Techniques.

39

Caloric Deficit

Percentage Restrictions, Deficit Ranges, Calorie Cycling.

42

Macronutrient Ratios

Somatotypes, Macronutrient Splits, Personal Analysis.

45

Progressive Fat Loss

Macronutrient & Training Adjustments, Water Retention,

Adjustments

Body & Weight Monitoring, Sleep/Stress Management.

48

Refeed

Functionality, Implementation, Frequencies.

50

Tracking Calories

Food Databases, MyFitnessPal Tracking Guidelines.

55

Portion Measurement

Food Scale Instructions, Measuring By Volume.

57

Samples Meals

Morning/Afternoon/Evening Meals, Snacks under 300 kcal, Protein Shakes.

64

Meal Structure

Meal Frequency, Meal timing, Restrictive Feeding Window.

66

Sample Meal Structures

1650/2150/2650/3150 Calories, Meal Frequencies: 3-6 per day

79

Dietary Supplements

Recommended Supplementation.

81

Food Directory

Fruits, Vegetables, Grains, Beans, Nuts, Diary, Cheese, Seafood, Meats, Condiments, Dressings, Sauces.

CONTENTS | 01

DISCLAIMER Consult with your physician or other healthcare professional before starting this, or any other fitness and health program. This is particularly true if you, or your family, have a history of high blood pressure, heart disease, experienced chest pain when exercising, experienced chest pain while not engaged in physical activity, smoke, high cholesterol, are obese, or have a bone/joint problem that could worsen by physical activity. Do not start this fitness and health program if your physician/health care provider advises against it. If you experience dizziness, faintness, pain or shortness of breath while exercising you should stop training immediately. Jeffrey Ortiz 'Nutrition and Diet Program' offers fitness, health, and nutritional information designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns regarding your health, always consult with your physician or healthcare professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this, or any book/program. By engaging in this program, you acknowledge that it is your sole responsibility to consult your physician regarding your medical fitness to engage in this health and exercise program, and any medical or physical conditions that might arise during the course of the program. The instructions and advice presented are in no way intended as a substitute for medical consultation. I disclaim any liability from and in connection with this program.

DISCLAIMER | 02

Introduction

This nutrition & diet guide demonstrates techniques to achieve optimal weight reduction, preserving lean body mass, efficient for fat loss. Within this guide, you'll acquire essential components to properly cut body weight, as you complement along your training regimen. You'll grasp information about the fundamentals of nutrition such as caloric, macronutrients, and micronutrients significance. I explain food sources that aid in health maintenance, as-well as sources that detriment diets, further stating what key info should be scouted on food labels. Some of the elements you'll learn to compute include energy expenditures, caloric restrictions, macro balanced ratios, and strategically allocated refeeds. Important insights regarding body compositions, weight measurements, and food tracking will be at your hands, as I offer methods for diet adjustments to further promote fat loss during plateaus. Flexible dieting will be applied as its an effective approach to sustain a balanced lifestyle, especially when integrating the right tools and healthy food options. I've illustrated sample meals and daily meal structures, alongside meal timings and restrictive feeding windows, to assist in structuring your nutrition.

INTRODUCTION | 03

MACRONUTRIENTS IMPORTANCE OF MACRONUTRIENTS Macronutrients, usually abbreviated as macros, are vital components required by the body for energy and growth. These nutrients are needed in large amounts, compromising the calories found in foods, supplying the energy required. They're extremely important as they nourish the body's activities and functions The human body seeks energy from these macro sources for fuel. If you aren't supplied with these key nutrients, the body will begin to break itself down. It will turn to your muscles and tissues for energy. Proper nourishment is required to sustain the human body, its functions, and physical performances, especially during weight loss phases.

CALORIC VALUES There are three macronutrients which are used as primary sources of energy; carbohydrates, protein, and fats. They each provide different caloric values respective to their weight. MACRONUTRIENT

CALORIC VALUE

1g of Protein

4 Calories

1g of Carbohydrate

4 Calories

1g of Fat

9 Calories

An individual needs to engage in a balanced diet, with proper macro distribution, to experience healthy weight loss. Even though macronutrient deficiencies can lead to short term fat loss, health consequences may arise in the long run. Make sure you are meeting daily recommended macro goals to maintain health. MACRONUTRIENTS | 04

protein

Protein is substantially required to sustain the body’s development and growth.

It’s responsible, but not limited, for building, maintaining, and repairing muscle tissues & cells. During digestion, proteins are broken down as amino acids, essentially becoming the

building blocks of tissues. If an individual doesn't eat sufficient amounts of protein, the human body will supply itself f rom priorly stored amino acids, causing a reduction in lean body mass.

ESSENTIAL AMINO ACIDS Animal and plant-based protein sources consist of twenty different amino acids, varying according to its point of supply. All twenty must be present in our bodies so it can maintain, build, and repair itself. If any are missing, your body will have trouble building specific structures such as muscle, hair, enzymes, antibodies, and red blood cells. Nine are classified as essential amino acids; histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They're vital to human health but our bodies can’t self generate them so they must be obtained through nutrition.

COMPLETE PROTEINS

INCOMPLETE PROTEINS

Sources that supply a rich amount

Most plant based sources are

of essential branch chain amino

identified as incomplete proteins.

acids, BCAA's, are characterized as

They don’t contain all essential

complete proteins.

amino acids, typically missing at least one, or relatively low on a

They contain all necessary amino

particular compound.

acids.

Spinach, quinoa, and soy are a few exceptions where all amino acids can be found.

COMPLETE PROTEIN SOURCES Animal Foods Dairy Products Eggs Meats Milk Seafood Poultry Cheese Fish

INCOMPLETE PROTEIN SOURCES Plant Foods Beans Peas

Legumes Lentils Seeds

Grains Vegetables Nuts

PROTEIN | 05

COMPLEMENTARY PROTEINS However, you can consume combinations of incomplete sources to accommodate f rom protein imbalance. The integration of incomplete proteins, in a meal or in a 24 hour span, will supply all needed amino acids, well-known as complementary proteins. Several incomplete sources you can pair to supply yourself with all essential amino acids are; beans with grains/nuts/seeds, legumes with grains, nuts/seeds with legumes, and vegetables with grains/nuts/seeds.

EXAMPLES OF COMPLEMENTARY PROTEIN MEALS

CRACKERS WITH HUMMUS RICE AND BEANS

FALAFEL/HUMMUS ON WHOLE WHEAT PITA CEREAL WITH ALMOND MILK

PEANUT BUTTER ON WHOLE WHEAT BREAD

IMPORTANCE OF PROTEIN Many benefits arise when compromising adequate amounts of protein in your nutrition.

1. Fundamental towards muscle development and growth, repairing muscle tissues. 2. Boosts muscular strength and endurance; impacting physical lifestyle, improving cardiovascular activity, weight training, and overall body composition. 3. The body can efficiently retain lean body mass throughout weight loss phases, as you start to deplete f rom certain nutrients, preventing muscle mass reduction. 4. Efficient protein intake reduces ghrelin hormone levels (hunger hormone) and increases satiety hormones. This results in appetite suppression and hunger regulation. 5. As protein promotes the sense of being full, it encourages less caloric consumption, increasing metabolism. It will assist in optimal weight management. 6. Vital for bone health. The human body regularly seeks calcium and protein for structural bone maintenance.

PROTEIN | 06

PROTEIN SOURCES Below are various protein sources listed according to fat content.

EXTRA LEAN (NON/LOW-FAT)

MODERATELY LEAN (MED. FAT)

HIGH FAT

Egg Whites

Whole Eggs

Fried Chicken

Chicken Breast (Skinless)

Chicken Breast (With Skin)

Pork Ribs

Turkey Breast (Skinless)

Chicken Thighs

Ground Pork

Ground Turkey

Turkey Breast (With Skin)

Bacon

(95-99% Lean/5-1% fat)

Turkey Bacon

Beef Ribs

Turkey Jerky

Ground Turkey

Rib Eye Steak

Deli Meats - Turkey/Ham

(85% Lean/15% Fat)

New York Strip Steak

Ground Beef

Ground Beef

Skirt Steak

(95-99% Lean / 5-1% Fat)

(85% Lean/15% Fat)

T-Bone Steak

Lobster

Beef Jerky

Lamb Ribs

Crab

Eye of Round Steak

Hot Dogs

Tuna (in water)

Sirloin Tip Side Steak

Sausages

Tilapia

Top/Bottom Round Steak

Salami

Cod

Lamb Chops

Fried Fish

Scallops

Pork Chops

Nuts

Shrimp

Sardine

Ricotta Cheese

Oyster

Salmon

(Whole Milk)

Tofu

Tuna (in oil)

Greek Yogurt (Non-Fat)

Greek Yogurt (Whole Milk)

Cottage Cheese (Non-Fat)

Cottage Cheese (4% Milkfat)

Ricotta Cheese (Non-Fat)

It’s critical incorporating this macronutrient throughout your daily meals to sustain its proper function, particularly if your goals consist of building/maintaining muscle mass as you lower body fat. Protein has been scientifically proven to be correlated with the maintenance of bone health, body weight, body composition, and overall health. Be mindful on meeting optimal protein needs.

PROTEIN | 07

CARBS

Carbohydrates, also known as carbs, supplies the body with large amounts of glucose as one of the primary sources of energy.

Glucose is a simple form of sugar which converts to energy to aid body functions and physical activity. The body stores any extra glucose as glycogen. As blood sugar levels decrease, glycogen will replenish it to sustain the body’s energy demands. When storage levels become fully supplied, those extra carbs will be converted and stored as fat. There are two types of carbohydrates, divided according to their chemical structures. 1. Simple Carbohydrates, often referred to as “bad carbs”. 2. Complex Carbohydrates, commonly labeled as "healthy carbs".

SIMPLE CARBOHYDRATES Simple carbohydrates are digested much quicker than complex carbs due to their shorter chemical structures, consisting solely on one-to-two sugar molecules. Since the body breaks them down faster, this results in instant energy rushes upon consumption. However, many sources are known to be low in nutrients, fiber, and tend to have added sugar. There are two types of simple carbs; refined simple carbohydrates and natural simple carbohydrates. Refined simple carbohydrates are generally known to be “unhealthy” due to their insignificant amount of essential nutrients. Occasionally it’s acceptable to consume these types of foods in moderation, but not recommended as your main carb source. They offer little nutritional value; containing added sugar such as high f ructose corn syrup, leading to unbalanced empty calories and negative health consequences.

REFINED SIMPLE CARBOHYDRATE SOURCES Cookies Candy Baked Treats Pastries

Ice Cream Cereal White Flour Concentrated Fruit Juice

Soda/Soft Drinks Sport Drinks Energy Drinks Beverages

Raw Sugar White Sugar Brown Sugar Syrups

CARBOHYDRATES | 08

Natural simple carbohydrates provide quick energy boosts and are filled with vitamins & minerals. They are the healthier option of the two categorized simple carb sources as they contain natural occurring sugars such as f ructose and lactose. Fructose is naturally found in foods such as whole f ruits, while lactose is found in milk and dairy products. I highly recommended substituting a candy bar or pastry, with an apple/banana, as a portion-controlled snack. You will benefit off rich micronutrient nourishment such as vitamins A & C, potassium, calcium, and phosphorus, which are often absent in refined simple carbohydrates. Many f ruits with skin are also high in fiber, such as pears, providing a wide range of health advantages.

NATURAL SIMPLE CARBOHYDRATE SOURCES Whole Fruits Mangoes Oranges Bananas Kiwi

Apples Pears Peaches Pineapple Raisins

Watermelons Cantaloupe Berries 100% Unsweetened Fruit Juice Milk

COMPLEX CARBOHYDRATES The second type of carbohydrate, complex carbs, provide a higher nutritional value than simple carbohydrate sources, as they're rich in vitamins, minerals, and fiber. Their chemical structures consist of three or more sugar molecules, creating a more complex chain, resulting in a slower digestive process. Sugar levels won’t spike as fast because they take longer to digest, causing a steady release of energy. If properly distributed in nutrition, it will help sustain you throughout the day. When eating complex sources, make sure you are selecting whole grains over processed products. Whole grain foods supply greater value, containing their entire grain kernel. Some examples include whole-wheat

our,

brown rice, oats, and quinoa. Processed, or refined grains, were initially whole grain sources. Eventually they are milled and stripped out of their wheat bran and germ to increase shelf life. This process removes many key nutrients such as vitamins, fiber, and iron. Some examples of refined grain products include white bread, white rice, baked foods with white

our, and corn

tortillas.

COMPLEX CARBOHYDRATE SOURCES Whole Wheat Barley Oatmeal Quinoa Brown Rice

Whole Grain Bread Whole Grain Pasta Potatoes Sweet Potatoes Yams

Black Eyed Peas Green Peas Chick Peas Beans Lentils

Buckwheat Acorn Squash Butternut squash Pumpkin Corn

CARBOHYDRATES | 09

FIBER Dietary fiber is an undigestible element that cleans the digestive system, attainable through certain sources of carbohydrates, whole grains, beans, f ruits, and vegetables. It helps reduce the risk of health complications such as diabetes, cancer, constipation, diarrhea, hemorrhoids, and heart problems. Soluble fiber assists with weight management as it aids satiety and the 'fullness feeling'. It balances LDL cholesterol, lowering overall cholesterol, reducing risk of heart diseases. Blood sugar and insulin are regulated which can help people control diabetes. Food sources include oats, oat-bran, nuts, flax seeds, beans, peas, and f ruits & vegetables such as apples, oranges, strawberries, carrots and potatoes. Insoluble fiber helps prevent constipation and infections in the digestive system, increasing intestine flow. It maintains and balances acidic levels in the intestines, helping prevent colon cancer. Food sources include seeds, nuts, whole wheat, wheat bran, brown rice, legumes, f ruit with skin, and leafy & raw vegetables. Daily recommended intake: 20-40g of fiber. Intakes may be higher according to calorie consumption. Remain properly hydrated to prevent side effects such as excess intestinal gas.

CARBOHYDRATES | 10

fats

Fat receives an abundant amount of criticism as it’s often correlated with weight gain. In reality, fat is an essential nutrient needed for energy, general health, and proper

bodily functions. It assists and plays a crucial role in building body tissue and cells. They help the body absorb various micronutrients such as vitamin A, D, and E, as well as maintain healthy skin and hair. Fat also protects our bones and internal organs by insulating them, acting as a cushion, all while regulating body temperature. Out of all three macronutrients, fat is the densest. As a result, many people tend to over-consume foods containing fats, placing them in caloric surpluses, ultimately being one of the main reasons as to why people gain weight. As a matter of fact, consuming an excess amount of any macronutrient will cause an increase in body weight!

TYPES OF DIETARY FATS There are four types of dietary fats; saturated fats, monounsaturated fats, polyunsaturated fats, and trans fats. Even though all fats are chemically composed with chains of carbon atoms, they differentiate in their chemical structures. Carbon atoms in saturated fats are fully covered with hydrogen atoms, making them solid at room temperature. In unsaturated fats, carbon atoms are less saturated with hydrogen atoms, resulting these fats to be liquid at room temperature. As per trans fats, hydrogen is added to make them solid at room temperature, helping foods last longer.

MONOUNSATURATED AND POLYUNSATURATED FATS Monounsaturated and polyunsaturated fats are referred as “healthy fats” due to their health advantages. Studies have shown that the consumption of unsaturated fats will help lower LDL (bad) cholesterol, raise HDL (good) cholesterol, reducing the risk of strokes and heart disease. Monounsaturated fats are liquid at room temperature and solid when ref rigerated. Polyunsaturated fats remain liquid in both room and ref rigerated temperatures

MONOUNSATURATED FAT SOURCES Avocado Peanut Butter Almonds Almond Butter Pecans

Cashew Nuts Macadamia Hazelnuts Pistachios Peanuts

Peanut Oil Olives Olive Oil Extra Virgin Oil Canola Oil

POLYUNSATURATED FAT SOURCES Salmon Tuna Sardines Anchovies Pine Nuts

Soy Milk Soybean/Oil Sesame Oil Hemp Oil Hemp Seeds

Fish Oil Sunflower Oil Sunflower Seeds Corn Oil Flax Seeds

FATS | 11

SATURATED FATS Saturated fats has been advised to be “unhealthy” and “harmful” due to health complications that can arise f rom excessive consumption. It has been shown to increase LDL cholesterol, which results in the risk of heart disease. Although numerous studies have disputed these claims, it’s highly recommended to limit the intake of these fats to around 5-7% of your total daily calories. If your daily caloric intake is approximately 2500 calories, your saturated fat limit should be around 125-175 calories.

SATURATED FAT SOURCES Red Meat Pork Lamb Chicken with Skin

Whole Milk Dairy Products Cheese Milk Ice Cream

Butter Eggs Palm Oil Coconut Oil

TRANS FATS Lastly, trans fat is considered to be the “unhealthiest” and a widely known issue. Negative health effects include the increase in LDL cholesterol, decrease in HDL cholesterol, contributing to heart disease and strokes. Although you can find small traces of naturally occurring trans fat in foods like meat and dairy products, artificial trans fat is the main concern. Food manufacturers use artificial trans fat in foods to increase their shelf life, improving taste and texture. Artificial fats contains hydrogenated oil, formed when hydrogen is added, to make them solid at room temperature. It is highly recommended to limit your intake to about 1% of your daily calories to maintain overall health.

TRANS FAT SOURCES Baked Pastries Cakes Doughnuts Cookies

Crackers Chips Fried Foods French Fries

Fried Chicken Microwave Popcorn Frozen Pizza Margarine, Creamer.

TIPS: MAINTAINING A HEALTHY HEART AND HEALTHY YOU! 1.

Try to consume the majority of fats from food sources that contain unsaturated fat.

2. Carefully read food labels and choose food products that contain zero grams of trans fat. 3. Select products that don't contain partially hydrogenated oil. 4. When eating low trans fat foods, be sure that they are also low in cholesterol and saturated fat. 5. When cooking meals with recipes that involve fat, use mono/poly unsaturated fats such as canola/olive oil and corn/soybean oil.

FATS | 12

Alcohol

A fourth crucial nutrient, regularly neglected due to its uncommon presence in foods, is alcohol. Each gram of alcohol is equivalent to 7 calories.

THE FORGOTTEN MACRONUTRIENT Technically, it isn't considered a macronutrient but should be accounted towards your caloric intake. It supplies the body with empty calories, containing no nutritional value, lacking vitamins, minerals, and macronutrients. When drinking alcohol, the body shifts its focus f rom the macro digesting process to burn off alcohol derived calories.

TRACKING ALCOHOL As alcohol supplies no nutritional value, you can't just track via databases such as MyFitnessPal, and expect no macro responsibilities. However, you can log it by extracting calories f rom your fats and/or carbohydrate goals. . To account alcohol as fats: Divide the total calories of the beverage by 9. Example: 1 oz of vodka is about 60 calories. 60/9 = 6.6g of fat. . To account alcohol as carbs: Divide the total calories of the beverage by 4. Example: 1 oz of vodka. 60/4 = 15g of carbohydrates. You'll then deduct the value f rom your daily macronutrient goal.

TRACKING BEER & MIXED DRINKS If you're having a mixed drink, or beer, you can track the added calories separately. Bud light contains 110 calories, 6.6g of carbs, per 12 fl oz. . Multiply 6.6g by 4. This equates to 26.4 calories (f rom carbs). . Subtract 26.4 f rom 110 calories. This results in 83.6 empty calories, accounted for alcohol. You'll proceed by deducting the 26.4 calories f rom your daily carb intake. The additional 83.6 calories can be extracted f rom either your fats or carbohydrates.

This procedure can be applied to mixed drinks as long as the volume of the drink's contents is known. You may also compute and account the whole mixed beverage as a carb source. It's important to note that large intakes of alcoholic beverages can hinder your fitness progress. I highly recommend avoiding alcohol for several weeks to experience optimal fat loss rates. If you're going to consume alcoholic beverages, stick to straight liquor. Have them neat, or on-the-rocks, for calorie control.

ALCOHOL | 13

ALCOHOL CALORIE CONTENT In the table below, alcoholic beverages are listed alongside estimated calorie intake and volume. This list can be used to approximate calorie consumption, which you can further convert as a macronutrient source. Contents and volume will vary, especially when ordering drinks at public outings.

ALCOHOL

VOLUME

CALORIES

Regular Beer

12 oz

150

Light Beer

12 oz

100

Whiskey

1 oz

70

Rum

1 oz

65

Vodka

1 oz

60

Tequila

1 oz

65

Gin

1 oz

75

Red Wine

5 oz

125

White Wine

5 oz

120

Champagne

5 oz

105

Martini

3 oz

185

Margarita

3 oz

125

Mojito

6 oz

160

Pina Colada

6 oz

330

Cosmopolitan

3 oz

160

Daiquiri

2 oz

112

Manhattan

3 oz

140

Whiskey Sour

3 oz

135

ALCOHOL | 14

water

Water is fundamental for overall health and physical performance.

It plays countless roles correlated with cell production, energy balance, temperature regulation, maintenance of body fluids, transportation of oxygen/nutrients, while maintaining proper organ functions. Water intake determines your overall well being.

WATER DEFICIENCY Water makes up 50 to 70 percent of a person's body weight. This information alone indicates the importance of water. Inadequate amounts of water intake can lead to negative physical performances and heat strokes due to the decrease in the body's ability to transport oxygen and blood. Training sessions will be impacted as muscles aren't getting proper oxygen and blood supplies, ultimately decreasing energy levels. Body temperatures will rise as the heart works harder to sustain blood flow, intensifying your cardiovascular system, leading to heat injuries and dehydration.

HYDRATION It's important to remain hydrated throughout the entirety of a day. Whether it's straight out of bed, during meals, or pre/intra/post workouts, always stay consistent with water intake. Drinking water enhances physical activities and will assist your weight loss journey. It acts as an appetite suppressant which will help control your weight and hunger level. There isn't a factual scientific standard as to how much water a person needs. Optimal intakes vary according to factors such as gender, age, activity level, training intensities, sweat loss, body composition, and environmental climates. An individual who follows a highly active lifestyle will require more water than someone who's sedentary. A person who lives in a hotter humid environment may also need extra water as the individual might sweat more often than one living in colder climates. The difference in water intake is due to the loss of bodily fluids which is affected by mentioned factors.

WATER | 15

HOW MUCH WATER SHOULD I DRINK? On average, it's widely researched that adults should consume 80 to 120 ounces of water per day. That's equivalent to 10 to 15 cups, 2.5 to 3.75 quartz, and 0.6 to nearly 1 gallon of water. To keep things simple, drinking at least five 16.9 fluid ounce bottled water per day will maintain the body hydrated.

SIGNS OF LOW WATER INTAKE 1. If the color of your urine is a strong smelling dark yellow, this may signify lack of water consumption. A light clear yellow indicates proper hydration. 2. Thirstiness, alongside dry lips and mouth, often indicates insufficient amounts of water. 3. Muscle cramps/spasms/charlie-horses are also a good hint of low intake. 4. Fatigue, low energy levels, cravings, headaches, dizziness may also be the cause of not drinking enough water.

CONSUME AS MAIN "BEVERAGE" Replace any sodas, sports drinks, and any caloric beverages to spare calories. Try to make water your main "beverage" source, drinking it alongside your meals. Intake water prior, during, and post training sessions to maintain the body hydrated. If workouts are very intense you may look into adding electrolytes, providing extra energy boosts, but usually water will do the job. People tend to avoid water due to its bland taste. Add f ruits, vegetables, and herbs to to enhance flavor. By doing so, you'll also increase its nutritional value, supplying yourself with vitamins and minerals. Examples: lemons, limes, strawberries, blackberries, blueberries, watermelons, pineapples, oranges, grapef ruits, cucumber, mint, basil, ginger. Adjust and mix ingredients to your preferred flavor. Lastly, drink water as soon as you wake up on an empty stomach. Start your day with 16 ounces of water. This will kickstart your metabolism, cleanse out body toxins, improve digestion, assist with weight loss, and most importantly rehydrate the body after the long fasting period while asleep.

WATER | 16

MICRONUTRIENTS Micronutrients consist of vitamins and minerals, needed in small quantities for optimal health, body functions, and proper growth & development. A lack of consumption will impact various aspects of your health such as bone health, energy levels, metabolism, brain function, and immune system. Studies have shown that deficiencies will increase the risk of several complications such as diabetes, cancer, and heart disease.

VITAMINS Vitamins, organic nutrients made by plants and animals, are essential to our bodies for normal growth, development, cell function, and energy exertion. They are critical during several chemical reactions which result in energy and tissue production, during the breakdown of macronutrients. Vitamins are divided into two categories; water-soluble vitamins and fat-soluble vitamins.

WATER-SOLUBLE

FAT-SOLUBLE

Water-soluble vitamins are efficiently

Fat-soluble vitamins are absorbed

absorbed by the body. It doesn’t store

and stored in the liver and fatty tissue

these type of vitamins, quickly getting

until they are needed. After a period of

rid of excess amounts through

time they eventually are excreted

urination, providing a low risk of over

through feces.

consumption. You will need to regularly intake water-

There is a greater risk in

soluble vitamins for replenishment

overconsumption due to its storage

purposes.

capabilities which can result in toxicity.

The human body requires 13 essential vitamins in order to remain healthy. It can’t produce a wide majority of them, therefore must be consumed through foods or dietary supplements. The few that can be self produced are vitamin D, through sun exposure, and vitamins K and B7 (biotin), through bacteria that live in the intestines. MICRONUTRIENTS | 17

ESSENTIAL VITAMINS

RECOMMENDED DAILY ALLOWANCES, BENEFITS, AND DIETARY SOURCES

VITAMIN A FAT SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 900 mcg (M), 700 mcg (W). UPPER LIMIT . 3,000 mcg. BENEFITS . Enhances vision, bone growth, teeth and immune health. Maintains skin and tissues healthy. Assists in the production of new cells. DIETARY SOURCES . Dairy products, whole milk, eggs, butter, cheese, yogurt, chicken, beef, shrimp, fish, leaf vegetables, spinach, carrots, sweet potatoes, pumpkins, winter squash, fruits; cantaloupe, mangoes, peaches. EXTREME DOSAGES . Can cause dry skin, poor appetite, nausea, fatigue, bone/joint pain, and headaches.

VITAMIN C WATER SOLUBLE . RECOMMENDED DAILY ALLOWANCE 90 mg (M), 75 mg (W). UPPER LIMIT . 2,000 mg. BENEFITS . Promotes healthy teeth/gums/eye sight. Strengthens immune system and maintains healthy tissues. May decrease the risk of several cancers found in the mouth, stomach and breast. DIETARY SOURCES . Citrus fruits, fruit juices, strawberries, berries, tomatoes, potatoes, broccoli, cauliflower, brussel sprouts, red bell peppers, green bell peppers, spinach, cabbage. EXTREME DOSAGES . Can cause nausea and diarrhea.

VITAMIN D RECOMMENDED DAILY ALLOWANCE . 15 mcg (M/W). 71+ years old: 20 mcg. UPPER LIMIT . 50 mcg. BENEFITS . Helps the body absorb calcium, strengthening teeth and bones. Supports immune system function by fighting off infections. DIETARY SOURCES . Milk, cheese, eggs, cereals, fatty fish, salmon, cod liver oil. EXTREME DOSAGES . Can cause nausea, vomiting, poor appetite, constipation, diarrhea, bone loss and kidney failure.

FAT SOLUBLE

VITAMIN E FAT SOLUBLE . RECOMMENDED DAILY ALLOWANCE 15 mg (M), 15 mg (W). UPPER LIMIT . 1,000 mg. BENEFITS . Protects cells from damage, acting as an antioxidant. Assists in maintaining a healthy immune system. DIETARY SOURCES . Whole grains, nuts such as almonds & hazelnuts, peanut butter, sunflower seeds, leafy green vegetables, vegetables oils (canola & soybean). EXTREME DOSAGES . Can cause blood clotting.

VITAMIN K FAT SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 120 mg (M), 90 mg (W) UPPER LIMIT . Not Established BENEFITS . Plays a major role in blood clotting, activating important proteins & calcium. Used to treat weak bones & build strong cardiovascular health. DIETARY SOURCES . Eggs, green vegetables, broccoli, cabbage, spinach, sprouts, collards, kale, liver. EXTREME DOSAGES . Can cause anemia or liver damage.

*mg = milligrams, mcg = micrograms *1 mg = 1,000 mcg, 1 mcg = .001 mg

VITAMINS | 18

ESSENTIAL VITAMINS RECOMMENDED DAILY ALLOWANCES, BENEFITS, AND DIETARY SOURCES

VITAMIN B1 | THIAMINE WATER SOLUBLE . RECOMMENDED DAILY ALLOWANCE 1.2 mg (M), 1.1 mg (W) UPPER LIMIT . Not Established BENEFITS . Assists in the conversion of food into energy. Vital in maintaining a healthy heart and proper nerve/brain function, preventing memory loss and nerve inflammation. Helps prevent kidney stones. DIETARY SOURCES . Whole grain products, brown rice, pork chops, ham, lamb, liver, fish, green peas, beans, nuts, seeds, soy milk, watermelon, acorn squash. EXTREME DOSAGES . Can cause high blood pressure.

VITAMIN B2 | RIBOFLAVIN WATER SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 1.3 mg (M), 1.1 mg (W) UPPER LIMIT . Not Established BENEFITS . Assists in the conversion of food into energy. Needed to maintain healthy skin, hair, eyes, brain, muscle, immune and nervous system. DIETARY SOURCES . Dairy products, milk, eggs, cheese, yogurt, whole grain products, meats, liver, leafy vegetables, mushrooms, cereal. EXTREME DOSAGES . Can cause urine discoloration.

VITAMIN B3 | NIACIN WATER SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 16 mg (M), 14 mg (W) UPPER LIMIT . 35 mg BENEFITS . Assists in converting food into energy. Plays a key role in maintaining proper digestive & nervous system functions. Helps with heart disease, indigestion, high blood pressure, blood cholesterol, skin disorders, migraines, & diarrhea. DIETARY SOURCES . Poultry, beef, fish, tuna, salmon, organ meats, eggs, whole grains, potatoes, mushrooms, peanuts, peanut butter. EXTREME DOSAGES . Can cause skin ushing and liver disease.

VITAMIN B5 | PANTOTHENIC ACID WATER SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 5 mg (M), 5 mg (W) UPPER LIMIT . Not Established BENEFITS . Assists in the conversion of food into energy. Supports metabolism and overall growth/development. Vital in the production of blood cells, hemoglobin, lipids and neurotransmitters. DIETARY SOURCES . Poultry, chicken, whole grains, egg yolk, broccoli, mushrooms, avocados, tomatoes. EXTREME DOSAGES . Can cause heartburn and nausea

VITAMIN B6 | PYRIDOXINE WATER SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 1.3 mg (M), 1.3 mg (W). 51+ years old: 1.7 mg (M), 1.5 mg (W). UPPER LIMIT . 3,000 mcg BENEFITS . Assists in forming hemoglobin, improving blood circulation. Supports nervous & immune systems while improving appetite & sleep. DIETARY SOURCES . Poultry, meat, fish, tofu, eggs, chickpeas, potatoes, nuts, sunflower seeds, spinach, soy beans, non citrus fruits: bananas/watermelons. EXTREME DOSAGES . Can cause hands/feet tingling sensations and numbness.

*mg = milligrams, mcg = micrograms *1 mg = 1,000 mcg, 1 mcg = .001 mg

VITAMINS | 19

ESSENTIAL VITAMINS RECOMMENDED DAILY ALLOWANCES, BENEFITS, AND DIETARY SOURCES

VITAMIN B7 | BIOTIN WATER SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 130 mcg (M), 30 mcg (W). UPPER LIMIT . Not Established. BENEFITS . Assists in the conversion of food into energy. Promotes healthy hair, skin, nails, and bones. Improves metabolism, regulates blood sugar levels, and helps in the production & breakdown of fatty acids. DIETARY SOURCES . Whole grains, poultry meat, fish, non fat milk, yogurt, egg yolks, sweet potatoes, peanuts, almonds. EXTREME DOSAGES . Can cause skin rashes and itchiness.

VITAMIN B9 | FOLATE WATER SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 400 mcg (M), 400 mcg (W) UPPER LIMIT . 1,000 mcg BENEFITS . Essential for the development of new cell creation and a healthy central nervous system in embryos. Helps prevents birth defects. Can reduce risk of heart and colon cancer. DIETARY SOURCES . Asparagus, broccoli, spinach, okra, turnip greens, black eyed peas, tomato juice, orange juice, fortified grains/cereals. EXTREME DOSAGES . Can cause anemia and hide signs of B12 deficiency.

VITAMIN B12 | COBALAMIN WATER SOLUBLE

RECOMMENDED DAILY ALLOWANCE . 2.4 mcg (M), 2.4 mcg (W). UPPER LIMIT . Not Established. BENEFITS . Assists in the creation of new cells. Improves metabolism and maintains a healthy nervous system. Regulates homocysteine levels, reducing the risk of heart disease. DIETARY SOURCES . Poultry, meat, fish, seafood, clams, crab, oyster, shrimp, salmon, dairy products, milk, cheese, eggs. EXTREME DOSAGES . Can cause dizziness and eye conditions.

*mg = milligrams, mcg = micrograms *1 mg = 1,000 mcg, 1 mcg = .001 mg

DIETARY MINERALS Dietary minerals are inorganic substances that naturally exist in water and soil. Plants absorb these nutrients which are later consumed by humans and animals. They are significant to the human body ensuring certain bodily functions are properly operating such as; energy production, maintenance of teeth and bones, healthy immune function, regulation of fluid balance, and proper muscle & nerve functionality. Essential dietary minerals are divided and classified into macrominerals and microminerals. Macrominerals are required in larger quantities, greater than 100 mg per day. Microminerals are needed in amounts less than 100 mg per day.

MINERALS | 20

ESSENTIAL MACROMINERALS RECOMMENDED DAILY INTAKES, FUNCTIONS, AND DIETARY SOURCES

CALCIUM RECOMMENDED DAILY INTAKE . 1,000mg (M), 1,000mg (W) FUNCTIONS . Required for proper nervous system and muscle function. Provides healthy structure of teeth and bones. Maintains normal blood clotting and vessel contraction. DIETARY SOURCES . Dairy products, milk products, salmon, sardines, sesame seeds, broccoli, cabbage, leafy vegetables, tofu, kale.

CHLORIDE RECOMMENDED DAILY INTAKE . 2.3g (M/W). 2.0g (M/W): Ages 51-70. 1.8g (M/W): ages 71+. FUNCTIONS . Maintains the balance of fluids and regulates the acid-base balance. Assists in protein digestion. DIETARY SOURCES . Salt, celery, seaweeds, tomatoes, lettuce, olives.

MAGNESIUM RECOMMENDED DAILY INTAKE . 400mg (M) 310mg (W) FUNCTIONS . Required for healthy teeth and bones, proper muscle and nerve function, blood pressure regulation, and energy production. DIETARY SOURCES . Almonds, peanuts, cashews, dairy products, milk, yogurt, meat, fish, green vegetables, spinach, avocado.

PHOSPHORUS RECOMMENDED DAILY INTAKE . 700 mg (M), 700mg (W). FUNCTIONS . Essential for teeth and bone development. Needed for the growth and maintenance of tissues and cells. DIETARY SOURCES . Meats, poultry, fish, salmon, turkey, eggs, milk, yogurt, grains.

POTASSIUM RECOMMENDED DAILY INTAKE . 4,700mg (M), 4,700mg (W). FUNCTIONS . Required for normal cell function and cell fluid balance. Assists in nerve transmission, heart activity, and muscle/kidney functions. DIETARY SOURCES . Legumes, fruits, vegetables, meats, fish, poultry, milk, yogurts, nuts, potatoes.

SODIUM RECOMMENDED DAILY INTAKE . 1,500-2300 mg (M/W). FUNCTIONS . Regulates the body’s fluid balance, blood volume, and blood pressure. Required for nerve and muscle function, necessary for muscle contractions. DIETARY SOURCES . Table salt, milk, celery, beets, meats, seafood, cheese, egg, dairy, processed foods.

SULFUR RECOMMENDED DAILY INTAKE . Not Established FUNCTIONS . Needed for the maintenance of skin, hair, and nails, providing their shape, strength and texture. Required in the cellular respiration process, aiding brain function and cell activity. DIETARY SOURCES . Meat, dairy, poultry, fish, onions, garlic, eggs, brussels sprouts, broccoli, cabbage, cauliflower.

*mg = milligrams

MINERALS | 21

ESSENTIAL MICROMINERALS RECOMMENDED DAILY INTAKES, FUNCTIONS, AND DIETARY SOURCES

CHROMIUM RECOMMENDED DAILY INTAKE . 35mcg (M), 25mcg (W). FUNCTIONS . Enhances the effectiveness of insulin. Regulates blood sugar levels. Activates specific enzymes for energy production. Known to be directly involved with protein/carbohydrate/fat metabolism. DIETARY SOURCES . Meat, clams, whole grains, tomatoes, broccoli, onions, lettuce, legumes, nuts, corn oil.

COPPER RECOMMENDED DAILY INTAKE . 900mcg (M/W). FUNCTIONS . Required for the formation of red blood cells and connective tissue, providing support to the heart, blood vessels, skin and bones. Assists in maintaining normal brain, nervous and immune system function. DIETARY SOURCES . Liver, clams, crabs, oysters, nuts, cashews, legumes, sesame/sunflower seeds, leafy vegetables, whole grains.

IODINE RECOMMENDED DAILY INTAKE . 150mcg (M/W). FUNCTIONS . Required for normal thyroid function which regulates the body’s metabolic rate. DIETARY SOURCES . Iodized salt, seafood, shrimp, tuna, seaweed, cod, dairy products, milk, eggs, yogurt, beans.

IRON RECOMMENDED DAILY INTAKE . 8mg (M), 18mg (W) FUNCTIONS . Provides & transports oxygen within blood & muscles. Assists in the conversion of blood sugar to energy. DIETARY SOURCES . Meats, liver, beef, poultry, fish, oysters, eggs, whole grains, dried fruits, legumes.

MANGANESE RECOMMENDED DAILY INTAKE FUNCTIONS

DIETARY SOURCES

. 2.3mcg (M), 1.8mcg (W) . Important in the metabolism of energy, minerals, carbohydrates and glucose. Assists in regulation of blood clots, skeletal development, proper nervous system functioning, and sex hormone production. . Peanuts, seeds, beans, pineapple, green vegetables, green tea, whole grains, berries.

SELENIUM RECOMMENDED DAILY INTAKE FUNCTIONS

DIETARY SOURCES

. 55mcg (M/W) . Plays a key role in the detoxification and antioxidant defense mechanisms. Vital in reproduction and defense against oxidative damage. Required for thyroid health. . Lean meats, liver, seafood, tuna, lobster, sardines, salmon, dairy, milk, eggs, whole grains, brazil nuts.

SILICA RECOMMENDED DAILY INTAKE FUNCTIONS DIETARY SOURCES

. Not Established . Supports bone health and assists in the maintenance of connective tissue. Enhances hair, skin and nails. . Coffee, fish, nuts, seeds, whole grains, brown rice, oats, vegetables high in fiber, fruits; bananas, mangoes, apples, melons.

ZINC RECOMMENDED DAILY INTAKE FUNCTIONS

DIETARY SOURCES

. 11mg (M), 8mg(W). . Vital for cell reproduction, tissue repairment and growth, assisting in wound healing. Regulates various immune system and metabolism activities. Required for the function of 300+ enzymes. . Meats, liver, seafood, crab, oyster, chickpeas, green peas, beef, eggs, whole grains, nuts. *mg = milligrams, mcg = micrograms *1 mg = 1,000 mcg, 1 mcg = .001 mg

MINERALS | 22

Nutrition facts labels indicate valuable

nutrition facts LABELS

information on almost all packaged food products found in your local grocery stores and supermarkets. They showcase a wide variety of specifics from micronutrient contents, number of ingredients, serving measurements, to the location of food manufacturers. It’s useful in making healthier choices, whether you’re avoiding allergens, want to consume particular nutrients, or compare nutritional information across similar foods.

KEY POINTS Before we start analyzing food labels, there's some key points to acknowledge.

1.

The ingredients listed near the bottom of the label are published in weight descending order. The food product will contain more of the first ingredient than the following.

2. Information on common allergens will be included towards the end of the label. This should be one of the first places to skim through if you are sensitive to certain foods. 3. The Percentage Daily Values are based on a 2,000 caloric diet. Your daily values will differ depending on your personal caloric needs. 4. Nutrition Facts Labels are not 100 percent accurate. The Food and Drug Administration (FDA) permits food manufacturers to have a margin error of up to 20 percent, in either direction, and still be in compliance. If a food label expresses 100 calories per serving, it can actually supply anywhere between 80 to 120 calories. 5. There are information that manufacturers voluntarily place on labels, not required by the FDA. Some include: labeling "Organic" and "Gluten-Free" on food products, storage guidelines, and instructions on food preparation.

FOOD LABELS | 23

FOOD LABELS

FROM TOP TO BOTTOM

SERVING SIZE & SERVING PER PACKAGE Serving sizes will inform you the

Using Honey Nut

measurement in one serving.

Cheerios (Family Size)

Units such as fluid ounces,

as an example, one

teaspoons, tablespoons, cups,

serving equates to ( ⁄ )

and pieces are used across food

of a cup, 28g. The

products. All the food label's

package contains 22

information is based on this

servings, totaling to

serving size. The label will also

16.5 cups.

present how much servings are present in a whole package.

CALORIES & CALORIES FROM FAT Calories are one of the most

A single serving of

important requirements in a

Honey Nut Cheerios

label. It measures the amount

contains 110 calories.

of energy obtained f rom a

15 calories derive f rom

serving size. A f raction of

fat. The whole package

calories will come f rom fat. The

contains 2420 calories,

FDA requires this information to

330 calories coming

be noted on a nutrition facts

f rom fats.

label.

PERCENT DAILY VALUES Percent Daily Values display the

Honey Nut Cheerios is

percentage of nutrients

a good source for

consumed per serving, on a

carbohydrates, fiber,

2000 caloric diet. If a label

calcium, and vitamins

notes a Daily Value of 15% for

A & C. It’s an excellent

vitamin A, then one serving

source for zinc, iron,

supplies 15% of the total vitamin

thiamin, riboflavin,

A needed in one day. A DV of 5%

niacin, vitamin B6, and

or less means that the food is

vitamin B12.

low on that particular nutrient. 20% or more of the nutrient is high. Labels also display daily recommendations.

FOOD LABELS | 24

FOOD LABELS

FROM TOP TO BOTTOM

TOTAL FAT Total Fat indicates the number

Honey Nut Cheerios

of fat, in grams, per serving.

provides 1.5g of total

Food labels are required to

fats per serving (with

inform you with the fats that

skim milk).

should be limited in your diet;

General Mills lists

saturated fats and trans fat. It’s

additional information,

voluntary to highlight the

highlighting

amount of unsaturated fats you

poly/monounsaturated

will consume.

fats.

CHOLESTEROL Cholesterol is an essential

Honey Nut Cheerios is

substance that helps build cells.

cholesterol f ree.

A high consumption of cholesterol is unhealthy and will result in artery build-up. There are two kinds of cholesterol; Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL). LDL, referred as “bad” cholesterol, clog arteries and restrict blood circulation. HDL “good” cholesterol assists in the clearance of arteries. In food labels, both are included under ‘Cholesterol’ in increments of milligrams.

SODIUM Sodium highlights how much

Honey Nut Cheerios

salt you are consuming per

contains 160 mg of

serving in milligrams.

sodium per serving.

Keep an eye out for unsalted,

It’s relatively low with

low salt, and ‘no-added salt’

a daily value of 7%.

food products to help reduce health risks such as high blood pressure. It’s extremely easy to over consume on sodium. Limit your daily allowance to 1500-2300mg.

FOOD LABELS | 25

FOOD LABELS

FROM TOP TO BOTTOM

TOTAL CARBOHYDRATE Various types of carbohydrates

22 g of total carbs

may be listed under Total

are present in a serving

Carbohydrate; dietary fiber,

of Honey Nut Cheerios.

sugars and starches/complex

General Mills has also

carbohydrates (often listed as

noted 11 g under

other carbohydrates).

‘Other Carbohydrate’,

Many labels will only list fiber

referring to the

and sugar. In these cases, to

amount of starch.

determine how much starch you will consume per serving, subtract the amount of sugar and fiber f rom Total Carbohydrates. For healthier options, look for whole grain listed ingredients such as whole wheat, whole oats, or brown rice. Limit or moderately consume processed food products with added sugars such as maple syrup, white sugar, brown sugar, corn sweetener, high-f ructose corn syrup, f ruit juice concentrates, rice syrup, pancake syrup, dextrose, maltose, and molasses.

PROTEIN Nutrition facts labels list the

There are 2g of protein

amount of protein per serving,

in one serving of

in grams. A percent daily value

Honey Nut Cheerios.

isn’t required by the Food and

This is not a significant

Drug Administration’s

source for protein.

regulations. Protein intake varies depending on the individuals needs.

VITAMINS & MINERALS The FDA requires the following

Honey Nut Cheerios is

vitamins and minerals to be

an excellent source for

listed with their percent daily

vitamins and minerals,

values; Vitamin A, Vitamin C,

which can help

Calcium and Iron. Other

support a healthy

important micronutrients will

nutrition plan.

often be highlighted by food manufacturers.

FOOD LABELS | 26

FOOD LABELS

FROM TOP TO BOTTOM

FOOTNOTE This section includes the daily values for the recommended 2,000 caloric diet, which is required by the FDA. Many labels will also include information on a 2,500 calorie diet. Keep in mind that this is just a recommendation. Nutritional needs will vary per individual.

ALLERGENS Food manufacturers are required to list ingredients that may cause severe allergic reactions. It does not matter how small the quantity is, even if there’s a small trace it must be listed. Manufacturers will state “may contain” for small possible traces of allergens due to many foods being processed in the same equipment.

MAJOR FOOD ALLERGENS THERE ARE EIGHT MAJOR FOOD ALLERGENS IDENTIFIED BY THE LAW.

Over 160 foods are known to cause allergic reactions. These eight food sources account for 90% of these reactions. Many other ingredients derive f rom these sources.

FOOD LABELS | 27

FOOD LABELS

TERMS AND CLAIMS

Food manufacturers place terms on their labels for marketing and insight purposes. It's more likely a consumer will purchase food products labeled low-fat or calorie f ree. Below you'll find a list of common claims and terms, alongside their definitions. It's important to be well informed, assisting you in smarter selections.

CLAIMS

DEFINITION

CALORIE FREE: Contains less than 5 calories. LOW CALORIE: Contains 40 calories or less. FAT FREE: Contains less than 0.5 grams of fat. LOW FAT: Contains 3g of fat or less. REDUCED FAT: Contains at least 25% less fat than the original food product. LEAN: Contains less than 10 grams of fat, 4.5 grams of sat. fats and 95 mg of cholesterol. EXTRA LEAN: Contains less than 5 grams of fat, 2 grams of sat. fats and 95 mg of cholesterol. LIGHT: Contains at least one-third fewer calories than the original product. May also contain 50% less fat than the original product. SUGAR FREE: Contains less than 0.5 grams of sugar. REDUCED SUGAR: Contains 25% less sugar than the original product. CHOLESTEROL FREE: Contains less than 2mg of cholesterol and 2g or less of sat. fat. LOW CHOLESTEROL: Contains 20 mg or less of cholesterol and 2g or less of sat. fat. REDUCED CHOLESTEROL: Contains 25% less cholesterol than the original product. SODIUM FREE/NO SODIUM: Contains less than 5mg of sodium and no sodium chloride in its ingredients. REDUCED/LESS SODIUM: Contains 25% less sodium than the original product. LOW SODIUM: Contains 140mg or less of sodium. VERY LOW IN SODIUM: Contains 35mg or less of sodium. *BASED ON ONE SERVING SIZE

Remain healthy with your food choices. Choose food products that are LOW in saturated fat, trans fat, cholesterol, sodium and added sugars, preferably with a 5% DAILY VALUE OR LESS. Also, make sure the food products you're consuming provide substantial amounts of vitamin A/C/D, calcium, iron, potassium, and dietary fiber, preferably with a 20% DAILY VALUE or more.

FOOD LABELS | 28

flexible dieting

Flexible dieting is a popular term used to describe a style of eating where the consumption of food is tracked to meet caloric and macro requirements.

I.I.F.Y.M = FLEXIBLE DIETING IIFYM, an acronym for 'if it fits your macros', is widely used because it gives the individual freedom to eat any kinds of foods, as long as they're meeting macro goals. This means you can eat a mixture of whole food sources, with unhealthy processed foods, and still achieve weight reduction if caloric deficits are met. Even if 25% of your daily calories derive from sources like whole grains, lean protein, and unsaturated fats, while the other 75% consists of fast foods containing added sugar, unhealthy fats, and preservatives, you'll still experience weight loss. The reason being is that bodyweight doesn't usually fluctuate according to quality, but more because of quantity. If you're eating below caloric maintenance, overall weight will be reduced.

I.I.F.Y.M = FLEXIBLE DIETING I highly condemn using flexible dieting in this fashion, especially when engaging in healthy weight loss. Health consequences will arise and macro/micro-nutrient deficiencies will occur, as I explain in the 'Calories' and "Macronutrients/Micronutrients" sections of the eBook. It's also difficult to stay within macro balanced requirements when a major portion of nutrition comes from processed junk food. If your daily fats and carb intakes are designated at 70g and 200g respectively, a simple 'Big Mac & Fries' meal will take a HUGE chunk off your needs. Eating in such manner will leave no room for food flexibility, keeping you hungry throughout the day, and constantly struggling to meet macro goals, especially when restricted calories are applied during cutting phases. With whole food sources you can consume more volume, benefiting off rich nutrients, all while

Big Mac & Fries 1050 Calories F: 52g C: 112g P: 31g 74% of your 70g fat intake. 56% of your 200g carb intake.

equating in calories. FLEXIBLE DIETING | 29

NUTRITION STRUCTURING TOOL However, the beauty behind flexible dieting is that you can still include 'junk' and fast foods in nutrition and stay healthy. Allowing these food sources to make up 15-20% of your overall caloric intake will sustain health, as you still have the ability to meet macro goals through healthy food options, intaking sufficient vitamins & minerals. During the span of your diet, I strongly advise staying strict with food options, particularly during the first 2-3 weeks, and towards the end as you near lower body fat levels, to maintain optimal fat loss rates. Flexible dieting is an excellent tool to develop structure in nutrition. It's going to involve the measuring and weighing of food sources to properly track meals during the day. Caloric/macronutrient requirements need to be properly computed according to personal variables and goals. Modifications have to be progressively applied to enforce continuous fat loss. All the necessary tools are available in this eBook, in addition to meal samples and meal structures.

FLEXIBLE DIETING | 30

Calories are a measuring unit used to

Calories

determine how much energy is needed to fuel the human body. It's important to establish an efficient caloric intake to maintain proper bodily functions.

The quantity of calories an individual requires heavily relies on factors such as: sex, age, weight, height, and daily activity levels. These variables are valuable toward basal metabolic rates and total daily energy expenditures, which eventually determine the number of calories needed to sustain your body weight. Managing calorie intake is extremely beneficial, particularly when trying to lose weight. Keeping track of your daily energy consumption is highly recommended. It will provide a better connection between you and your body, understanding the reasons behind weight fluctuations.

CALORIES IN, CALORIES OUT Lets acknowledge the classic 'calories in, calories out' concept, published back in the 1900's. This energy balance equation states that calories simply doesn't just vanish and go to waste. A calorie 'in' will be used in two ways: 1. Nourishment to support body functions. Ex: Physical activity and breathing. 2. And/or energy storage. If you're properly placed at a caloric deficit, consuming less calories than what your body burns, weight loss will often occur. However, an increase in body weight will exist during a caloric surplus, as more calories are consumed than your body's requirement. After the body processes the energy it needs, it stores excess calories as glycogen, generally in liver cells and muscle tissue. As glycogen levels replenish, it then stores additional calories in fat cells.

CALORIES | 31

CALORIES SURPLUS/DEFICIT EXAMPLES CALORIE SURPLUS If your body demands 2500 calories to maintain weight and 3000 calories are being consumed, a surplus of 500 daily calories will be encountered. If you sustain this through a span of 7 days, thats a weekly surplus of 3500 calories, resulting in weight gain. That will roughly estimate to about one pound of additional body fat on that particular week. Body weight may fluctuate higher due to components such as water retention.

CALORIE DEFICIT If you're positioned at a 500 daily caloric deficit, consuming 2000 calories as your caloric maintenance is 2500 calories, weight loss will occur. This will roughly equate to a loss of one pound in body fat during a week span. Your total body weight may experience a greater decrease due to the loss of water.

The 'calories in/out' concept may be true when examining the overall picture, but it doesn't take into consideration the correlation between many health consequences and context behind calories. Example: 500 calories of chocolate cookies will offer much less nutritive value compared to 500 calories worth of avocado. You will deprive yourself from essential vitamins, minerals, and macronutrients. Several health diseases will arise if a large portion of your diet consists of "unhealthy" food choices. Even though your weight may fluctuate the way you direct it, in the long run your health will be negatively impacted. Example: Chips Ahoy! Cookies

500 KCAL

500 KCAL

Minimal source of vitamins & minerals. Many micronutrients aren't present such as Vitamin A, C, D, and Calcium.

Rich in vitamin and minerals such as vitamin B's, C, E, K, copper, and potassium.

High level of saturated fat.

Contains a rich amount of monounsaturated fats (healthy fats).

High carb source, mostly consisted of added sugar, while containing low dietary fiber. Large amounts of processed ingredients & added sugars such as high f ructose corn syrup, corn starch, Dextrose, Molasses, refined oils and partially hydrogenated oils ( just to name a few). HEALTH DETRIMENTAL FOOD

Great source of dietary fiber, which makes up most of it's carbohydrates. Low source of sugar.

HEALTHY POWER FOOD

Be mindful to the kinds of foods you consume when tracking calories. Even though calories are directly responsible for weight changes, the value behind calories has positive and negative influence towards your health.

CALORIES | 32

Caloric Maintenance Determining your daily caloric maintenance involves a two-step process. You’ll need to compute your: 1. Basal Metabolic Rate (BMR) 2. Total Daily Energy Expenditure (TDEE)

BASAL METABOLIC RATE Let's begin with your BMR. The Basal Metabolic Rate is the daily energy consumption your body requires to maintain and perform basic resting functions during an awake state. This includes breathing, blood circulation, energy to fuel internal organ functions, brain activity, cellular growth, food digestion, and/or anything to sustain life. In other words, it’s the amount of calories needed to keep you alive! In the following pages I provide three different methods you can use to compute your BMR. Before proceeding please note that the following equations use body weight in kilograms and height in centimeters. Conversion is needed depending what measurement system you use. Most countries have adopted the metric system so you will calculate as the formulas state. In cases where the imperial system is implemented, such as the United States, conversion is required.

IMPERIAL TO METRIC CONVERSION WEIGHT (in kilograms) HEIGHT (in centimeters)

=

Body Weight in lbs × 0.45359237

=

Height in inches 0.39370

BASAL METABOLIC RATE COMPUTATIONS Over the years researchers have established study based formulas to estimate an individual's basal metabolic rate. Several key components were taken into account during examinations such as the effects of respiratory gases, sex, age, body mass/compositions, and overall health status. Numerous equations have risen f rom these studies while only a handful have been proven reputable, providing close estimates.

MAINTANENCE | 33

For the following methods you'll need specific components on hand. The Revised Harris-Benedict Principle and the Mif in-St. Jeor Equation both require computing using your sex, body weight (kg), height (cm), and age (years). The third method, Katch-McArdle's Formula, instructs to incorporate your lean body mass (kg), body fat percentage, and body weight (kg).

Examples of computations are set under every formula for both male and female. Refer to these illustrations as guidelines in case you're slightly confused. The following figures will be used for each model and equation.

Sex: Age: Weight: Height: Body Fat:

Male 21 yrs old 150 lbs 5 ft 5 in 15%

68.039 kg 165.100 cm

Sex: Age: Weight: Height: Body Fat:

Female 21 yrs old 150 lbs 5 ft 5 in 21%

68.039 kg 165.100 cm

METHOD 1 | REVISED HARRIS-BENEDICT PRINCIPLE The Harris-Benedict principle was first published in 1918 and 1919 during a human basal metabolism study conducted by James Harris and Francis Benedict. In 1984, the equation was re-evaluated and improved for accuracy by Roza and Shizgal. Even though this formula is notably credible, it often tends to slightly overestimate BMR's.

REVISED HARRIS-BENEDICT PRINCIPLE MEN

88.362 + (13.397 x WEIGHT in kg) + (4.799 x HEIGHT in cm) – (5.677 x AGE in years) = BMR

WOMEN

447.593 + (9.247 x WEIGHT in kg) + (3.098 x HEIGHT in cm) – (4.330 x AGE in years) = BMR

COMPUTATION EXAMPLE

MAN

BMR = 88.362 + (13.397 x WEIGHT in kg) + (4.799 x HEIGHT in cm) – (5.677 x AGE in years) BMR = 88.362 + (13.397 × 68.039) + (4.799 × 165.100) – (5.677 × 21) BMR = 88.362 + (911.518) + (792.315) – (119.217) BMR = 1,673

WOMAN

BMR = 447.593 + (9.247 x WEIGHT in kg) + (3.098 x HEIGHT in cm) – (4.330 x AGE in years) BMR = 447.593 + (9.247 x 68.039) + (3.098 x 165.100) – (4.330 x 21) BMR = 447.593 + (629.157) + (511.480) – (90.93) BMR = 1497

BMR | 34

METHOD 2 | MIFFLIN-ST. JEOR EQUATION The Mifflin-St. Jeor equation was issued in 1990, by Mifflin and St Jeor. It was introduced to fit a more modern lifestyle. Basal metabolic rates will approximately be slightly lower than Harris-Benedicts.

MIFFLIN-ST. JEOR EQUATION MEN WOMEN

(10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) - (4.92 × AGE in years) + 5 = BMR (10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) - (4.92 × AGE in years) – 161 = BMR

COMPUTATION EXAMPLE

MAN

WOMAN

BMR = (10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) – (4.92 × AGE in years) + 5 BMR = (10 × 68.039) + (6.25 × 165.100) – (4.92 × 21) +5 BMR = (680.39) + (1,031.875) – (103.32) +5 BMR = 1614 BMR = (10 × WEIGHT in kg) + (6.25 × HEIGHT in cm) – (4.92 × AGE in years) – 161 BMR = (10 × 68.039) + (6.25 × 165.100) – (4.92 × 21) – 161 BMR = (680.39) + (1,031.875) – (103.32) – 161 BMR = 1448

METHOD 3 | KATCH-MCARDLE FORMULA The Katch-McArdle formula is the most precise of the three. This algorithm works best because it utilizes lean body mass. If you're able to accurately measure your body fat percentage, this will be the best option at computing your BMR. View the following page for body fat insights.

KATCH-MCARDLE FORMULA MEN & WOMEN

370 + (21.6 x LEAN BODY MASS in kg) = BMR.

(

)

BODY FAT % *LEAN BODY MASS = (WEIGHT in kg) - ( x (WEIGHT in kg)) 100

COMPUTATION EXAMPLE

MAN

LEAN BODY MASS = (68.039) - ((15% / 100) x (68.039)) LEAN BODY MASS = (68.039) - ((0.15) x (68.039)) LEAN BODY MASS = (68.039) - (10.206) LEAN BODY MASS = 57.833

BMR = 370 + (21.6 x LEAN BODY MASS in kg) BMR = 370 + (21.6 x 57.833) BMR = 370 + (1,249.193) BMR = 1,619

WOMAN

LEAN BODY MASS = (68.039) - ((21% / 100) x (68.039)) LEAN BODY MASS = (68.039) - ((0.21) x (68.039)) LEAN BODY MASS = (68.039) - (14.288) LEAN BODY MASS = 53.751

BMR = 370 + (21.6 x LEAN BODY MASS in kg) BMR = 370 + (21.6 x 53.751) BMR = 370 + (1,161.022) BMR = 1,531 BMR | 35

BODY FAT PERCENTAGE There are several ways to estimate your body fat percentage, some being more accurate than others. MRI scans, CT scans, DEXA scans, and Hydrostatic Underwater Testing offer the best results. They measure body fat with the least margin of error, along with other body composition breakdowns via professionally operated machinery. An issue is that tests can be quite expensive.

*Bone Densitometry/DEXA Scan

Techniques such as skin caliper methods, home body fat scales, and handheld body fat monitors, are more affordable options but offer less accuracy. However, you can use these options to track fat loss while being mindful that your actual body fat may be much higher or lower. I provided a diagram below to give you an illustration of body fat percentages. If you're looking to use Katch-McArdle's

*Body Fat Scale

formula to compute your basal metabolic rate, you may use the diagram to estimate to the best of your ability.

BODY FAT PERCENTAGE DIAGRAM Men - Body Fat Percentage Below 5%: Excessively Low Body Fat 5-8%: Very Lean 8-12%: Lean 12-20%: Fairly Lean 20-30%: Excessive Body Fat 30%+: Obese/High Risk

35%

30%

25%

20%

15%

12%

8%

Women - Body Fat Percentage Below 14%: Excessively Low Body Fat 15-18%: Very Lean 18-22%: Lean 22-30%: Fairly Lean 30-40%: Excessive Body Fat 40%+: Obese/High Risk

45%

40%

35%

30%

25%

20%

15%

IDEAL BODY FAT PERCENTAGE CHART Essential Fat

MEN

WOMEN

2-5%

10-13%

Note: Essential fat is the minimal amount of fat required by the body to sustain normal functions.

Athletes

6-13%

14-20%

Fitness

14-17%

21-24%

Women carry higher bf% due to

Average

18-24%

25-31%

ovulation, hormones, and fetus

Obese

25%+

32%+

reproduction process.

*as per American Council on Exercise

BODY FAT | 36

TOTAL DAILY ENERGY EXPENDITURE Now that you have your BMR on hand, it's time to figure out your Total Daily Energy Expenditure. TDEE is necessary when trying to fluctuate weight, build muscle, or decrease body fat. It's the total amount of calories your body is burning on a daily basis, determining how much calories are needed to maintain your body weight. A number of components influence your daily energy requirement.

1. BASAL METABOLIC RATE (BMR) The energy required to sustain resting body functions during an awake state. 2. NON EXERCISE ASSOCIATED THERMOGENESIS (NEAT) The daily energy being expended, non related to exercise, eating, and sleeping. NEAT includes any normal activity, whether you're walking, washing dishes, house/yard work, or even typing and writing. 3. EXERCISE ASSOCIATED THERMOGENESIS (EAT) The energy expenditure associated with exercise and/or any sports like activity. 4. THERMIC EFFECT OF FEEDING (TEF) The expended energy correlated with eating and digestion. Your body needs to use energy to breakdown food while absorbing its nutrients. Even though you fuel the body with calories during ingestion, it burns a small portion during digestion.

TOTAL DAILY ENERGY EXPENDITURE COMPUTATION All these factors can be taken into consideration with a simple application. To calculate your Total Daily Energy Expenditure, multiply your Basal Metabolic Rate by an activity level. This relies on how active you are during an average day.

ACTIVITY LEVEL

DESCRIPTION

TDEE

Little to no exercise. Minimal physical activity such moderate walks. Stationary job/workplace.

1.2 X BMR

MILDLY ACTIVE

Exercise/physical activities 1-3 times a week. Activities such as walking and jogging. Stationary job/workplace.

1.375 X BMR

ACTIVE

Moderate exercise/physical activities, 3-5 times a week. Activities as basketball, football, swimming, biking, jogging. Moderate physical job.

1.55 X BMR

SEDENTARY LIFESTYLE

Hard exercise/physical activities, 5-6 times a week. Activities such as basketball, football, swimming, biking, jogging. VERY ACTIVE Demanding physical job such as construction worker & Macronutrients | Protein landscape worker.

EXTREMELY ACTIVE

Intense exercises/physical activities, 6-7 times a week. Activities such as basketball, football, swimming, biking, jogging. Very demanding physical job, long hourly days.

1.725 X BMR 12

1.9 X BMR

TDEE | 37

COMPUTATION EXAMPLE Let's integrate an ACTIVE lifestyle on all computed BMR examples to determine their TDEE. REVISED HARRIS-BENEDICT PRINCIPLE M: TDEE = 1.55 x 1673 = 2593

W: TDEE = 1.55 x 1497 = 2320

MIFFLIN-ST. JEOR EQUATION M: TDEE = 1.55 x 1614 = 2501

W: TDEE = 1.55 x 1448 = 2244

KATCH-MCARDLE FORMULA M: TDEE = 1.55 x 1619 = 2509

W: TDEE = 1.55 x 1531 = 2373

Be aware that these formulas will deliver approximate results, which is the reasoning behind variations. The RHB Principle will estimate higher than the MSJ Equation under exact circumstances, while the KM Formula outputs according to its distinct variables. However, these daily caloric intakes are in close measurements to sustain each individuals body weight if their activity levels remain consistent. Once applied into nutrition you may need to modify according to personal weight fluctuation.

RECOMMENDATIONS ON BMR/TDEE CALCULATIONS

ACCURATE VS ADVISED ROUTES The Katch-McCardle Formula is recommended ONLY if you're certain about your body fat percentage. Lean body mass isn't a straight forward component, highly dependable on your body fat. If there's a wide error margin present, the formula will deliver inaccurate results. If you can precisely access this component, KMF is the way to go! Many of us don't have the tools available to accurately measure body fat percentages. In this situation I advise taking the following route. Measure your basal metabolic rate using the Mifflin-St. Jeor Equation and the Revised Harris-Benedict Principle. Average out both results. You'll be positioned in a comfortable range where you'll encounter minimal modifications for weight maintenance. Results will not be steeply over, or under estimated.

SELECT THE PROPER ACTIVITY LEVEL An appropriate activity level is important. Closely analyze your daily activities, f rom the moment the day begins, till bed time. Pick a level that best suits your lifestyle. A level too high will place you above caloric maintenance. A level too low will have you positioned at a calorie deficit. Nonetheless remember, once you've arrived at a computed calorie intake, minor adjustments may be needed to maintain your personal body weight as these formulas provide analytical estimates. To properly comprehend your maintenance, enter a trial-&-error phase and test the outputted value for at least a week span. Adjust your macronutrient split around this caloric amount and observe any weight fluctuation. Slightly increase/decrease daily calorie intake if you encounter any weight gain/loss. Don't over-stress in finding EXACT number figures. There are many variables and components that influence your maintenance. These equations will place you in good standings where you can implement a deficit to reach weight loss goals.

TDEE | 38

Caloric deficit

Weight loss occurs under a form of caloric deficit. Calorie intake needs to be restricted

below your maintenance level in order to reduce body weight. The amount of reduction is critical towards overall weight fluctuation, as too large of a deficit can cause the loss of muscle mass. So how much of a deficit is optimal to properly target fat loss?

THE 500 CALORIE DEFICIT A 500 caloric deficit is widely viewed as the magic number. For many individuals, this will work just fine and get the job done. But this may be an aggressive approach for smaller composition body types who require relatively low caloric maintenances. If an individual requires 1900 calories to sustain weight, this can be a drastic cut. The person will more than likely suffer f rom constant hunger and experience muscle loss due to the large deficiency, a deficit of over 26% of their total maintenance. In the other hand, a 500 calorie deficit may be a low reduction for someone who requires a high maintenance level, 4000+ calories. They'll notice a slow fat-loss rate, and can efficiently increase this pace with a larger deficit.

PERCENTAGE BASED RESTRICTIONS An efficient way to set your calorie deficit is to deduct a percentage f rom your total daily energy expenditure. This allows for proper caloric restriction based on your personal energy needs rather than implementing an inconsistent figure. An individual will be able to intake their calories scaled to their respective energy requirements. Calorie deficit amounts can be designated in the following manner. Small Deficits: TDEE/Maintenance reduced by 10-15% Moderate Deficits: TDEE/Maintenance reduced by 15-25% Large Deficits: TDEE/Maintenance reduced by 25%-35%+ Each range will distinctively impact your weight loss phase. As examples, I'll calculate deficits for the following models alongside estimated fat losses. Water retention will not be accounted for. Total weight loss will be higher due to the loss of water weight. Man: maintenance of 2500 calories Woman: maintenance of 1900 calories

CALORIC DEFICIT | 39

SMALL DEFICITS (10-15% RANGE) MAN: 2500 caloric maintenance | 250-375 deficit range = 2250-2125 caloric deficit WOMAN: 1900 caloric maintenance | 190-285 deficit range = 1710-1615 caloric deficit Small deficits are a safe approach. They're an excellent tool for long term dieting, offering the slowest weight loss rate. You'll lose very minimal muscle mass if your macronutrient splits are structured properly. There will be fewer food restrictions which will result in the lowest level of hunger. Energy levels will stay pretty normal and your training intensities won't be negatively impacted. In the above examples, both individuals will lose under a pound of fat per week, approximately 0.5-0.75 lbs of fat for the male and 0.4-0.6 lbs of fat for the female. Since this approach equates to a slow fat loss rate, you'll find yourself dieting for a longer period of time, which may be a negative for someone who is seeking quick results. Even though its a low-risk muscle sustaining deficit, often times people will hinder their weight loss progress since they're so calorically near maintenance levels. They'll miscalculate micronutrient intakes and end up eating at or above maintenance.

MODERATE DEFICITS (15-25% RANGE) MAN: 2500 caloric maintenance | 375-625 deficit range = 2125-1875 caloric deficit WOMAN: 1900 caloric maintenance | 285-475 deficit range = 1615-1425 caloric deficit Medium ranged deficits are a popular approach. Fat loss rates are quicker, usually placing an individual close to 1 lb of fat loss per week. In the above examples, the male will approximately lose 0.75-1.25 lbs of fat while the female will experience a weekly fat loss of 0.6-1.0 lbs. The loss of muscle mass will still be pretty minimal on people who hold higher body fat. Hunger levels will be more noticeable but still can be controlled as you'll have room for food flexibility. Even though energy levels will slightly decrease, it's still manageable to get you through exercise and overall day. In the other hand, individuals who hold lower body fat percentages will start to experience negative symptoms. Strength and overall training performance will slightly drop. The risk of muscle loss increases, especially if nutrition isn't well balanced. Hunger levels will slightly spike due to the larger deficit.

LARGE DEFICITS (25%-35%+ RANGE) MAN: 2500 caloric maintenance | 625-875 deficit range = 1875-1625 caloric deficit WOMAN: 1900 caloric maintenance | 475-665 deficit range = 1425-1235 caloric deficit Large deficits will offer the fastest weight loss rate. The male in the above example will lose approximately 1.25-1.75+ lbs of fat per week, while the female will experience 1-1.3+ lbs of fat loss. These are pretty drastic cuts, especially on the higher range, as they are being placed very low with their daily caloric intakes. Quickly reaching weight goals, or a short diet is one of the few positive outcomes f rom large deficits. It's great for people who are on time constraints, whether its dropping weight for an upcoming vacation or special event, but it's all tagged along with downfalls. Overweight individuals can benefit more comfortably, encountering the least amount of risk.

CALORIC DEFICIT | 40

Many negative symptoms and complications arise f rom large deficits. Muscle loss will be at its maximum as you're depriving the body f rom important nutrients and calories. Mood swings will be a regular battle while you constantly feel hungry throughout the day. Training will take a hit as energy levels drain, inefficiently performing workouts. Due to the low caloric intakes, there's no room for food flexibility, so you won't be able to fit daily snacks for sustainability. Individuals with low body fat will suffer immensely. This type of diet is recommended as a short term approach. It isn't an optimal long-run plan as you'll face many obstacles and roadblocks along the way.

WHAT'S THE PERFECT DEFICIT RANGE? There is no perfect approach. It all boils down to personal goals. If you aren't on a time constraint and looking to retain as much muscle mass as possible, a small deficit will do the trick. If you need to lose as much weight in a two-week span, and don't mind its 'muscle loss/energy draining' side effects, a large deficit is the route to choose. Each deficit range has its purpose in diets.

CALORIE CYCLING Please note, specific days during the week may require higher calorie intakes, particularly if large deficits have been applied. For those who want to stay strict in maintaining a fixed weekly calorie deficit, I advise cycling calories. Select certain days where deficits are lower than others. Reduce deficits where you're exerting greater energy such as high volume leg sessions or days where weight training and cardiovascular activities are combined. Higher calorie consumption is needed as you're burning more calories, compared to solely an "Arm Day" or "Pull Day". Example: Here's an individual, with an active lifestyle, requiring an average of 2500 daily calories to maintain bodyweight. He/she has placed themselves on a caloric deficit at 2150 daily calories. This equates to 350 calories below his/her maintenance, a 14% deficit. If activity levels are consistent throughout all seven days, this results in 2450 weekly burned calories, losing slightly under 1 lb of body fat. But since his/her training regime requires more energy on various days, caloric intake needs to be adjusted, as he/she wants to maintain this deficit/fat-loss rate at a weekly pace.

SUN CARDIO (-200)

2150

MON

TUES

WED

THUR

PUSH (-200) CARDIO (-150)

PULL (-200)

H.V. LEGS (-350)

2300

2150

2300

FRI

SAT

PUSH (-200)

PULL (-200)

LEGS (-200)

2150

2150

2150

Based on his/her training schedule, Mondays and Wednesdays burn 150 more calories due to a high volume leg session and the combination of resistance training & cardiovascular activity. Rather than applying a straight deficit of 2150 calories, these days require an increase of 150 calories to sustain his/her desired 14% weekly deficit. This example explains the basic concept behind calorie cycling, implementing the energy expended f rom training. When altering calories, be mindful of activities non-associated with exercise.

CALORIC DEFICIT | 41

macronutrient ratios

Macronutrient splits demonstrate the distribution amongst nutrients, tallying up to

your total calorie intake. They're often shown in percentages and/or weight amounts. Once calorie intake is known, you'll have to break down the ranges of your macro sources. Macronutrient ratios establish how much protein, carbohydrates, and fats you'll consume. This revolves around activity levels, age, weight, sex, but most importantly our body types and goals.

BODY COMPOSITIONS (SOMATOTYPE) Many distinctive body types exist but we usually fall under one of three main somatotypes: ectomorph, mesomorph, and endomorph. Ectomorphs naturally tend to have long and lean body structures. Physiques are slim, particularly in the shoulders, chest, and hips area, with thin wrists and ankles. Equipped with quick metabolic rates, they're more tolerant to a higher carb intake and can cut weight pretty easily. Difficulties will be encountered during weight gains because of their fast metabolism and thin body types, so food intake has to be high to put on and sustain weight/muscle mass. The problem is that they get full pretty easily so eating substantially is tough, but can be done. Mesomorphs are in the middle of the somatotype spectrum. They have broad upper torsos, wide chests and shoulders, but still have relatively narrow hip sections, with thin wrists and joints. Physiques are naturally thicker and more muscular than an ectomorphs. Metabolism and carb tolerance are on the moderate side, as they can control their weight gains/loss easier than the other two body types. Endomorphs have the larger body type of the three, equipped with the slowest metabolism and lowest carb tolerance. They tend to gain weight easier, in both fat and muscle mass. They'll have more difficulties cutting off these weight gains which results in their wide large physiques. Naturally they hold the most muscle but will look less defined because of their higher body fat. They have wide chests, shoulders, and hips, as they're wrists and ankles are thicker than a mesomorph. Strength and power are usually their strong assets, but losing weight will take a bit of work. MACRO RATIOS | 42

MACRONUTRIENT RATIOS As each body type reacts differently to food intake, macronutrient splits are important and can influence weight loss. Depending on your body type, here are advised macro ratios to structure your nutrition/caloric intake. These macro splits are set up to cater the characteristics of each body type

BODY TYPE

MACRONUTRIENT PERCENTAGE

ECTOMORPH

55% Carbohydrates / 25% Protein / 20% Fat

MESOMORPH

40% Carbohydrate / 30% Protein / 30% Fat

ENDOMORPH

30% Carbohydrate / 35% Protein / 35% Fat

Let's convert the suggested 40/30/30 percentage split to grams for someone who has a mesomorph body composition, intaking 2650 daily calories (deficit). 40% CARBOHYDRATES 40 percent of 2650 calories is... 2650 kcal x .40 = 1060 kcal. 1060 calories will derive f rom carbs. Now divide carb calorie intake by 4 since 1 gram of carbs is equivalent to 4 calories. 1060/4 = 264 g of carbs. This individual will intake 264 grams of carbohydrates. 30% PROTEIN 30 percent of 2650 calories is... 2650 kcal x .30 = 795 kcal. 795 calories will derive f rom protein. Now divide protein calorie intake by 4 since 1 gram of protein is equivalent to 4 calories. 795/4 = 199 g of protein. This individual will intake 199 grams of protein. 30% FAT 30 percent of 2650 calories is... 2650 kcal x .30 = 795 kcal. 795 calories will derive f rom fat. Now divide fat calorie intake by 9 since 1 gram of fat is equivalent to 9 calories. 795/9 = 88 g of fat. This individual will intake 88 grams of fat.

Daily macro goals for this individual will be 264 g of carbs, 199 g of protein, and 88 g of fat, at a 2650 caloric intake.

40/40/20 MACRO SPLIT One popular ratio, specifically in the bodybuilding world, is the 40% carb, 40% protein, 20% fat macro split. This is the split I usually apply during weight loss phases, with much success, as it's relatively low in fat and high in protein. Protein intakes will usually equate to 1.2-1.5 grams per body weight which is optimal for muscle retention, and satiety fulfillment, during weight loss. There's instances where protein goals may become a bit high and hard to meet. For example, protein intake will range f rom 1.65 to 2 grams per bodyweight for a male weighing 200 lbs, requiring anywhere between 3300-4000 daily calories on a bulk phase. This is quite excessive and adjustments will be needed to lower protein source. I recommend using this macro split as long as your intake stays within the 1.5 gram per bodyweight range. MACRO RATIOS | 43

PERSONAL ANALYSIS Somatotypes can be used as guidelines to determine personal characteristics and macronutrient ratios. Remember, your body composition may fall in between as these are popular basic body types. For instance, you may feel as if you fit an endomorph body type and initiate your diet following the 30/35/35 macro split. You end up feeling hungry after a days worth of eating. Many components factor into satiety such as lack of water or too large of a deficit, but another reason can be your carb tolerance. A 30% carb intake may be too low and is probably impacting hunger levels. In this case you will need to alter macronutrient ratios. Adjust nutrient percentages in increments of 5 to 10%, whether you're increasing or decreasing. If hunger levels are quite high, increase carbohydrates by 5% while decreasing fats by 5, for the following day. Ensure that there's always a 100% balance or you will eat over your daily caloric goals. Continue to alter ratios as days pass until you've found a personal comfort zone as energy levels become more stabilized. Experimentation is key for personal achievement. Somatotypes aren't perfect in terms of personal accuracy, but they offer great starting points into understanding your own body.

MACRO RATIOS | 44

Progressive Fat loss adjustments

While dieting, slowdowns in weight loss are completely normal. The body starts to

adapt to the changes made in nutrition and training. After weeks of tracking calories, you might notice fat loss rates decrease to a point where there's minimal progress. Eventually, macronutrient adjustments will need to be made due to plateaus, but before making any sudden modifications, try analyzing certain factors that may be stalling results.

WATER RETENTION First and foremost, it's important to understand that fat loss isn't linear. It's natural if your bodyweight fluctuates day in and day out. Initially, you'll experience major weight reductions during the first 4-7 days, losing up to 5-8+ pounds the first week. The body is actually undergoing a water loss stage. As the body seeks glycogen for energy, storage levels diminish since you're burning more energy than consuming. Every gram of glycogen is linked to 3-5 grams of water so as glycogen is lost, the water associated is released as well. If you lost 7 pounds the first week, about 90% of that weight was water retention. Weight loss will dramatically reduce in the upcoming weeks as you'll start to lose strictly body fat. Don't get discouraged at the sudden declined rate because in fact, it's a positive sign to an efficient diet plan.

BODY AND WEIGHT MONITORING I highly recommend tracking body measurements and weigh-ins. Weigh yourself every morning on an empty stomach using the same scale and floor

Example of Weight Monitoring January 1st - January 21st

location. Floor imbalances will cause

WEEK 1

WEEK 2

WEEK 3

different scale readings. These unchanged

1/1 - 180 lbs

1/8 - 174.5 lbs

1/15 - 172.5 lbs (refeed)

variables provide consistent measurements

1/2 - 179 lbs

1/9 - 174.1 lbs

1/16 - 174 lbs

1/3 - 178.1 lbs

1/10 - 173.7 lbs

1/17 - 173.4 lbs

1/4 - 177.2 lbs

1/11 - 173.3 lbs

1/18 - 173 lbs

1/5 - 176.4 lbs

1/12 - 173 lbs

1/19 - 172.6 lbs

simply note down the day and month

1/6 - 175.6 lbs

1/13 - 172.8 lbs

1/20 - 172 lbs

alongside your weight. This is an excellent

1/7 - 175 lbs

1/14 - 172.6 lbs

1/21 - 171.6 lbs

and will be essential for tracking body weight. Log your weight on a daily basis. You can

way to analyze daily and weekly fluctuations. Body measurements don't need to be logged every day. Note them down on a weekly basis. Using a cloth measuring tape, measure the circumference of key areas such as your chest, arms, abs, waist, hips, thighs, and calves. You can write them below your weigh-ins. These are excellent ways to monitor progress. Sometimes scales won't illustrate the full picture. You might stall in weigh-ins but still lose body fat, only capturing progress through changes in body composition. You will notice decreases in body measurements, while clothes begin to fit loosely. If a scale is outputting plateaus, you actually may still be advancing. ADJUSTMENTS | 45

SLEEP AND STRESS MANAGEMENT Sleeping is equally as important as your diet. Insufficient sleep hinders continuous weight loss, increasing hunger levels and fatigue. The body needs rest to engage in optimal fat loss rates while properly recovering f rom physical activities. Make sure you're getting 7 to 8 hours of adequate sleep. You can try to reduce sleep times, but you'll start to experience its negative effects after several consecutive days. Poor sleeping habits can also result in stress, while a busy stressful schedule can cause lack of sleep. Both go hand in hand. Try relaxing and minimizing stress levels as much as possible. Stress is cumulative and will impact different aspects of life. Activities promoting weight loss will suffer such as training and nutrition. Stress will spark the cortisol hormone, triggering cravings, while focus & energy levels won't be sufficient for exercise. Quality sleep and low-stress levels may be elements that need management in order to break plateaus and shed extra pounds.

MACRONUTRIENT ADJUSTMENTS If weight loss has come to a halt, while addressing mentioned components, and you've been consistent with your diet/training, hitting macro/caloric goals, and implementing refeeds, then macronutrient intakes will need adjustments.

1. Establish a 5-10% reduction f rom your overall caloric intake. 2. Evenly distribute the deduction amongst all macronutrients. If you're more on the leaner side, evenly allocate deduction to fats & carbs.

Let's administer a 7% reduction for the following case. 2500 calories, 40/30/30 macro split: Carbs: 1000 cals/250g, Protein: 750 cals/188g, Fats: 750cals/83g Multiply 2500 by 0.07 and subtract the result f rom the calorie intake. (2500)x(0.07)=175 > (2500)-(175)=2325 calories

To evenly apply deduction amongst all macronutrients, recalculate macro ratios for the new caloric intake. Calories: 2325 Carbohydrates: 930 calories, 233g

View section 'MACRONUTRIENT RATIOS'

Protein: 697.5 calories, 174 g

for computing guide.

Fats: 697.5 calories, 78g

To apply deduction to carbs and fats, divide the 7% caloric value by 2, and subtract f rom the original carbs and fats calorie values. Then convert results to grams. Cals: 2325 (175)/(2)=87.5 >

Carbs: (1000)-(87.5)=912.5, (912.5)/(4)=228g

C: 228g

Fats: (750)-(87.5)=662.5, (662.5)/(9)=74g

P:188g F: 74g

Weight reduction isn't occurring because you've reached a new maintenance point at your current weight. Even though modifications between the previous and new macro/calorie values may seem minor, it's sufficient for continuous fat loss. If macro goals are properly reached, without overconsumption, weight loss will occur. ADJUSTMENTS | 46

TRAINING ADJUSTMENTS Another strategy for continuous fat loss is increasing physical activities. You can leave calorie/macro intakes untouched and increase exercise to create deficits. Apply a similar approach as you would while altering macronutrients. Instead of decreasing calorie intake, create a 5-10% caloric deficit via exertion.

Let's use the same values f rom the previous macro adjustments as an example. As intake consist of 2500 calories, you'll want to create a deficit of 175 calories. Increase cardiovascular activities according to the excess calories. 1. If you're performing cardio on a daily basis, 7 days a week, each session needs to be heightened to burn 175 extra calories. 2. If you're performing cardio several days a week, you can take various approaches. Let's say you're doing cardio 3 times a week for example purposes. Increase cardio sessions to match weekly deficits. A 175 daily deficit

.

equates to a 1225 weekly cut. This needs to be distributed amongst all three days. You can evenly allocate, resulting in an extra 400 burnt calories per cardio session. You're probably thinking thats a heavy load for each session. Your other

.

option is to implement additional cardio days. If two extra days are supplemented, that equates to 245 extra calories on your current 3 cardio session, and 2 additional cardio sessions of 245 burnt calories.

Macro and training adjustments may be integrated simultaneously. Your weekly deficit can be applied to your nutrition and cardio activities. This 1225 weekly deficit can be evenly distributed, decreasing weekly consumption by 612 calories, and increasing weekly cardio by 612 calories. Keep in mind that you can also increase resistance training intensities to accommodate for burned calories.

There are many options available for deficit modifications. You don't need to limit yourself to a single method. Also, deficit distribution ratios can be applied as you desire, as it doesn't need to be evenly assigned. Try to remain in close range of your goals.

ADJUSTMENTS | 47

refeed

Refeed days are strategically allocated days where short-term overconsumption is

allowed to restore leptin levels. As you're placed under caloric deficits, leptin levels begin to drop. This causes slowdowns in your metabolism and fat loss, while appetite and hunger levels increase, impacting moods, overall motivation, but most importantly, stall results. Refeeding will raise the leptin hormone, assisting continuous weight loss.

REFEEDS ARE NOT CHEAT DAYS First and foremost, refeed days are not equivalent to "cheat days". People generally use cheat days to eat outside their guide-lined diets, in an all-you-can-eat type manner. You will not be able to indulge any type of foods, whether its pizza, burgers, or donuts, and expect proper boosts. Cheat days usually consist meals high in fats, sugars, and processed foods, which can backtrack progress due to high untracked calories, causing bloated/sick/drowsy side effects. The body won't be able to process this type of binge eating, resulting in gains of body fat and water weight. A cheat day can set you back several days as its easy to consume at a large surplus, over 5000+ calories in a single day. Consume cheat meals in moderation.

FUNCTIONALITY AND IMPLEMENTATION During the course of a refeed, caloric intake will be increased to, or slightly above, maintenance level. Protein and fat intakes remain as usual. The increase in calories will come in the form of carbohydrates. Increase carb intake until you've reached calorie maintenance.

REFEED IMPLEMENTATION EXAMPLE Caloric Intake (Deficit): 2650 kcal

Caloric Maintenance: 3100 kcal

Macronutrient Split Carbs: 264 g / Protein: 199 g / Fat: 88 g 1060 kcal

/

796 kcal

/ 792 kcal

Macronutrient Percentage Carbs: 40% | Protein: 30% | Fat: 30%

Macronutrient Split REFEED

Carbs: 378 g / Protein: 199 g / Fat: 88 g 1060 kcal

/

796 kcal

/ 792 kcal

Macronutrient Percentage Carbs: 50% | Protein: 25% | Fat: 25%

*Carbohydrate intake has been increased by 114 grams, reaching maintenance. *Macro percentages are temporarily altered, creating a larger split on carbs. *Calorie figures are used for example purposes.

The leptin hormone is highly reactive to glucose, so good sources of carbohydrates will achieve a more functional surge than increasing proteins or fats. The goal of refeeds are to regulate cravings/hunger levels while promoting fat loss.

REFEED | 48

REFEED FREQUENCIES Refeed f requencies rely on several components such as an individuals body fat, muscle mass, training regime, and diet status. One factor that should also be considered is focusing on your body's needs. After several weeks on a diet, down several pounds, the body will progressively start to feel flat, relatively low in energy, as it's asking for extra calories to sustain body weight. This will be a good indicator to start allocating a refeed.

Refeed f requencies correlated with BF% (Rule of thumb) M: 5-9% / W: 13-17%: 1 to 2 refeeds every 7 days. M: 10-15% / W: 18-23%: 1 refeed every 6-12 days. M: 15%+ / W: 23%+: 1 refeed every 12-14+ days.

The above diagram illustrates an estimation on when you should inquire a refeed. The leaner the individual, the more periodic refeeds become. The body adapts much quicker to caloric deficits at leaner stages. Short term overconsumption will accelerate fat loss rates. For people who hold higher body fat, north of 15/23%, refeeds won't be needed as f requent but should still be implemented to sustain optimal weight loss rates. I recommend adding a refeed day 1.5-4 weeks after initiating a new diet program, respective to your body fat percentage.

. If you're closer to a leaner level, implement refeed 1.5-2 weeks into your new diet. . If you're at 15/23 body fat %+, implement refeed 2-4 weeks into your diet. Use these surplus days on lacking muscle groups/training days, where you can take advantage of the extra energy.

Refeed days aren't required but has been proven to assist with weight loss. I advise using this tool to reset your metabolism, as you'll start to face plateaus. It will also help psychologically as dieting can become mentally draining. Refeeds can be seen as a reward system as you look forward to extra calorie consumption.

REFEED | 49

Tracking Calories

Not all food products contain nutrition facts labels. Most vegetables, fruits, and meats obtained from butchers will be unlabeled. In such cases you can extract nutritional information via food databases.

FOOD DATABASES One popular option is MyFitnessPal. This trackable database can be accessed through a mobile application which can be downloaded at Apple's app store or Android's google play. You can also use a computer or laptop to gain access to their website, https://www.myfitnesspal.com. Another reliable source is the USDA Food Composition Databases, which can be utilized directly off their website, https://ndb.nal.usda.gov/ndb/. This government-run site offers a large comprehensive directory for unprocessed food sources, as-well as foods from hundreds of manufacturers. If you're unsure of nutritional information for certain foods, this is an excellent source to extract info and insert in MyFitnessPal for tracking purposes. These sites will offer most of the information provided by nutritional labels such as caloric values, calories per serving, serving sizes, macronutrient/micronutrient breakdowns, and ingredients lists.

MYFITNESSPAL It's important to track your calorie intake to obtain peak results. I highly recommend using MyFitnessPal to record daily food consumption, particularly during weight loss phases. It's easy to over consume calories, becoming one of the main reasons behind delayed results. For the most part, all of the key services offered by this application is free of charge. There are a few extra features that can only be used with payment, but in reality, it isn't necessary.

TRACKING CALORIES | 50

PERSONALIZE CALORIE AND MACRONUTRIENT GOALS If you're initiating the application for the first time, you will need to go through the 'sign up' process using your email. Once settled in, the 'Diary' section will generally be your go-to screen.

1.

Here you can obtain valuable information such as . Daily caloric goals . How much calories have been consumed . Remaining calories for the day . What foods you have eaten In this example, 323 calories have already been consumed (eggs and oatmeal). 2,327 calories remain from the total 2,650 daily caloric goal. Before we start adding food into your food diary, you'll need to personalize calorie intake and macronutrient goals. Begin by clicking the "More" tab at the bottom right.

2. A vast amount of adjustable settings will pop up. Proceed and click the "Goals" tab.

3.

The goals setting lets you adjust many personal variables. To customize calorie and macronutrient intakes, click the "Calorie, Carbs, Protein and Fat Goals" tab, beneath 'Nutrition Goals'.

TRACKING CALORIES | 51

4. Continue by selecting each variable and personalize according to your computed numbers.

SEARCH AND LOG FOODS To search for foods, navigate back to the 'Diary' screen.

1.

There are several ways to start logging foods into your diary. 1. Select "Add Food" under each meal section. 2. You can also click the blue & white "+" tab at the bottom center of the screen. You'll then have a choice to add foods to any meal you desire.

Note: You can add additional daily meals and customize meal names by clicking the "More" tab. Scroll down and select "Settings". Proceed by clicking "Diary Settings" and then selecting "Customize Meal Names".

2.

After selecting a meal, you'll then have different methods for searching foods. 1. You may manually search for foods in the search bar. 2. You'll also have the ability to scan barcodes. The app will extract nutritional information upon scanning which you'll then accept towards your diary. This method is quick but only useful if you have a food label with a barcode available. 3. A history of previous used foods are also available for quick access.

TRACKING CALORIES | 52

3. When searching for foods via the search bar, you'll draw dozens to hundreds of results. Try to be as accurate as possible when selecting a food source. Many foods are inputted by users and will offer incorrect information. I've searched Whole Grain Cheerios and the app returned a large number of results. A green check displays verified foods by MyFitnessPal. These options are usually accurate. If you're searching unlabelled foods, you'll receive wide ranges of results. Many will be inaccurate. You may use the USDA website to compare nutritional values if you want to increase accuracy. I also provided a directory in this eBook.

4.

Proceed and select an option. I selected the top verified Cheerios option. I double checked with the actual food label and this is 100% accurate. Adjust the serving size according to what you'll consume. Proceed and click the check mark at the top right to add to your meal.

5.

Navigate back to the "Diary" screen. Here you'll see that the selected cheerios option was logged to Meal 1, adding 100 calories. This will be deducted from your total calories.

Note: You can click on each food to obtain nutritional values and insights.

TRACKING CALORIES | 53

MACRONUTRIENT GOALS AND PERCENTAGES

NUTRIENT GOALS

To view your daily progress and nutrient goals, click the "More" tab. Then select "Nutrition". The "Nutrients" section will display your overall daily progress. It will show your micro and macronutrient goals, alongside how much you have consumed, and how much are remaining.

Note: The "Calories" section provides caloric values according to each meal. It dissects how much percentage each meal offers towards your total calorie intake.

MACRONUTRIENT RATIOS

"Macros" presents your macronutrient split in percentages. It displays your goals and your current consumption. You can click on a macronutrient to view more information regarding that particular selection. It will indicate how much of that nutrient you are intaking per meal, as well as your daily goal.

Keep an eye out for these two sections as you eat during the day. These will give you a comprehensive outlook of what nutrients need to be consumed to hit your goals. You can input foods several minutes before or after you eat your meals. If you've prepped for the day, you can input all meals at the beginning of the day to save time. There's an option where you can save recipes and meals so you can copy and paste for a later date. Other than food intake, you may also choose to track weight training sessions, cardiovascular activities, body weight, body measurements, as-well-as share statuses with f riends. Use this guide if you need assistance. These are the fundamentals needed to keep track of food and calorie consumption with MyFitnessPal.

TRACKING CALORIES | 54

Measuring portion sizes

Accurate portion sizes are key for body weight reduction. You need to properly measure food intakes, whether you're meal prepping, or having a quick snack.

FOOD SCALES A food scale will be the most precise way to measure portions and serving sizes. It will display what 6 ounces of chicken breast actually looks like, as all this time you've probably been guess-tracking as 4 ounces, leading to over-consumption. There are different variations of scales. I recommend picking up a digital food scale. These offer more precise readings when compared to mechanical spring scales.

Digital Food Scale

Mechanical Food Scale

They're easier to read, weigh food using different units, and measure with better precision. However, a mechanical scale will work as well. You can still obtain accurate measurements but not as precise. Many will only offer single measuring units and many times age can affect internal spring mechanisms, leading to misreadings.

MEASURING FOOD | 55

WEIGHING FOOD Weighing food is simple. Instructions slightly vary depending on the type and brand, but overall it is a similar procedure.

.

Begin by resetting the scale to zero. Digital scales will require clicking of the power button and waiting till "0" is displayed. Mechanical scales usually have a knob which can be turned to the zero position If you're weighing food with a container, place it empty on top of the

.

scale. Most digital scales include a zero button. Select this option with the container on top and the device will zero itself out. Follow the same procedure with a mechanical scale but rotate the knob to zero.

.

Place food in the container. The scale will measure the weight of the food. Older models may require subtracting the weight of the container from the total weight since a zeroing option isn't available.

WEIGH FOOD COOKED OR RAW? A common question that's always asked is "Should I weigh my food cooked or raw?". Food labels indicate the state of the foods which they're providing nutritional information for. Many times the food source is raw. When shopping for packaged raw chicken breast (meat) at a supermarket, the portion information is listed as uncooked. If possible, weigh meat in its raw state to maintain accuracy while tracking food. However, you can also measure once it's cooked. Meat will lose approximately 15-25% of its weight and size when cooked, so measuring weight-for-weight, as the label indicates, will lead to over-consumption. To weigh cooked meat, measure the overall weight in its raw state. Once cooked, you can divide the portions and adjust its nutritional value according to the label. Example: If a raw package of chicken breast weighs 10 total ounces, when cooked it may decrease to 8 ounces. You can then calculate the portion sizes accordingly. A portion size of 5 oz raw chicken breast equates to 4 oz cooked.

MEASURING BY VOLUME You can also measure certain foods and ingredients by volume. Keep in mind that weighing food is the more precise method as many tend to overfill measuring utensils. You can measure liquids, dry sources, sugar, salt, flour, condiments, small fruits, fruit pieces, and so on, with measuring cups. The difference between weight and volume won't be substantial, particularly during the beginning stages of your weight loss phase. As you enter lower levels of body fat, or advance deeper into your diet, progress may start to slow down. I advise becoming more strict when measuring your food and using food scales.

MEASURING FOOD | 56

MEAL SAMPLES Morning Afternoon Evening Snacks Protein Shakes Meal Structures

MEAL SAMPLES | 57

meal samples STEAK AND EGGS 556 Calories | 1g Carbs | 66g Protein | 29g Fats

MORNING MEALS

Sirloin Steak: 6 oz. – grilled Egg Whites: 4 large – scrambled Eggs: 1 Large – scrambled

Egg Whites: 6 large - scrambled Eggs: 1 large - scrambled

OATMEAL WITH SCRAMBLED EGGS

428 Calories | 44g Carbs | 37g Protein | 13g Fats

Old Fashion Oatmeal: 3/4 cup Non Fat Milk: 1/2 – 1 cup (Unsweetened Almond, Soy, Coconut or Rice Milk) Water: Amount varies depending on thickness/consistency preference

Old Fashion Oatmeal: 1/2 cup Protein Powder: 1 scoop Non Fat Milk: 1/2 – 1 cup

PROTEIN PROTEIN OATMEAL OATMEAL

355 Calories | 42g Carbs | 32g Protein | 7g Fats

(Unsweetened Almond, Soy, Coconut or Rice Milk) Mixed Berries: ⁄ cup Water: Amount varies depending on thickness/consistency preference

Old Fashion Oatmeal: 1/2 cup Egg Whites: 2 large

PROTEIN PANCAKES

413 Calories | 33g Carbs | 47g Protein | 9g Fats

Eggs: 1 large Protein Powder: 1 scoop Water: 4-6 tbsp. PAM or Nonstick Cooking Spray

ENGLISH MUFFIN TURKEY SAUSAGE AND EGGS

517 Calories | 31g Carbs | 43g Protein | 12g Fats

Egg Whites: 4 large – Scrambled Eggs: 1 large – Scrambled Turkey Sausage Patty: 1 Whole Wheat English Muffin: 1 Shredded Cheddar Cheese (Fat Free): ⁄ cup PAM or Nonstick Cooking Spray

FLAT OUT Protein Flat Bread: 1 wrap

EGG EGG & & BACON BACON PROTEIN PROTEIN WRAP WRAP

495 Calories | 29g Carbs | 44g Protein | 11g Fats

Egg Whites: 4 large – scrambled Eggs: 1 large – Scrambled Turkey Bacon: 1 slice Red Peppers: ⁄ cup – chopped Shredded Cheddar Cheese (Fat Free): ⁄ cup PAM or Nonstick Cooking Spray

MEAL SAMPLES | 58

meal samples

AFTERNOON MEALS

Chicken Breast: 6 oz. – grilled

RANCH CHICKEN WRAP 450 Calories | 45g Carbs | 45g Protein | 10g Fats

Whole Wheat Tortilla Wrap: 1 Romaine Lettuce: 1 cup, shredded Tomatoes: 1/2 cup, diced Fat Free Ranch: 3 Tbsp

Multi Grain Wheat Bread: 2 slices Tuna Fish: 1 can (in water) Onions: ⁄ cup – chopped

TUNA SALAD SANDWICH 428 Calories | 50g Carbs | 36g Protein | 8g Fats

Sweet Pickle Relish: 1 tbsp Celery: 1 stalk – chopped Mayonnaise (Low Fat): 1 tbsp Tomato: 2 slices Lettuce: 2-4 green leaves

Chicken Breast: 6 oz. – grilled Mixed Greens: 4 cups

GRILLED CHICKEN SALAD 621 Calories | 27g Carbs | 63g Protein | 28g Fats

Cucumber: ⁄ of a whole – sliced Cherry Tomatoes: 1 cup Feta cheese: 1/3 cup – crumbled Sliced Almonds: ⁄ cup Lemon Juice: 3 tbsp. – f reshly squeezed

Salmon: 8 oz. – Grilled

SALMON QUINOA SALAD 661 Calories | 51g Carbs | 44g Protein | 29g Fats

Quinoa: 1 cup – Cooked Avocado: 1/3 Cup (Cubed) Cherry Tomatoes: 1 cup Onions: ⁄ cup – Chopped

Salmon: 8 oz. – Grilled

SALMON CEASAR SALAD 519 Calories | 40g Carbs | 55g Protein | 13g Fats

Romaine Lettuce Head: 3 cups Cherry Tomatoes: 1 cup Parmesan Cheese: ⁄ cup – Grated Crouton: ⁄ cup Caesar Dressing (Fat Free): 2 tbsp

Whole Wheat Bread: 2 slices

TURKEY BREAST SANDWICH

435 Calories | 41g Carbs | 40g Protein | 14g Fats

Turkey Breast: 6 slices Swiss Cheese: 1 slice Lettuce: 2-4 green leaves Tomato: 2 slices Onion: 1 slice Lite Honey Mustard: 2 tbsp

MEAL SAMPLES | 59

meal samples STEAK, SWEET POTATOES AND ASPARAGUS 537 Calories | 33g Carbs | 51g Protein | 23g Fats

SALMON, WHOLE GRAIN PASTA AND ASPARAGUS

509 Calories | 52g Carbs | 42g Protein | 18g Fats

GRILLED CHICKEN, BROWN RICE AND BROCCOLI

EVENING MEALS

Sirloin Steak: 8 oz. – grilled Sweet Potatoes: 1 cup – boiled/baked Asparagus: 8-10 spears – baked/steamed Coconut Oil: 1 tbsp. (for cooking) A1 Steak Sauce: 1 tbsp

Salmon: 6 oz. – baked Whole Grain Pasta: 1 cup – boiled Asparagus: 8-10 spears – baked/steamed Coconut Oil: 1 tbsp. (for cooking) Lemon Juice: 2-3 tbsp. – f reshly squeezed on salmon

Chicken Breast: 6 oz. – grilled Brown Rice: 1 cup Broccoli: 1 cup – steamed PAM or Nonstick Cooking Spray

498 Calories | 53g Carbs | 61g Protein | 6g Fats

LEAN GROUND TURKEY, WHITE RICE AND GREEN BEANS

Ground Turkey (93% Lean/7% Fat): 8 oz. White Rice: 1 cup Green Beans: 1 cup

529 Calories | 44g Carbs | 47g Protein | 16g Fats

GRILLED CHICKEN, JASMINE RICE AND BRUSSEL SPROUTS

Chicken Breast: 6 oz. – grilled Jasmine Rice: 1 cup Brussel Sprouts: 1 cup

510 Calories | 54g Carbs | 57g Protein | 7g Fats

TILAPIA, MASHED POTATOES AND MIXED VEGGIES

Tilapia Fillet: 8 oz. – baked

509 Calories | 54g Carbs | 51g Protein | 10g Fats

Zucchini: ⁄ cup (sliced) - baked

Potatoes: 1 cup - boiled, mashed Carrots: 1/2 cup - chopped, baked Asparagus: 8 spears – baked Broccoli: ⁄ cup – baked

MEAL SAMPLES | 60

meal samples GREEK YOGURT WITH MIXED BERRIES 224 Calories | 34g Carbs | 25g Protein | 0g Fats

COTTAGE CHEESE WITH BANANAS

SNACKS UNDER 300 KCAL

Plain Nonfat Greek Yogurt: 1 cup Blueberries: 1/2 cup Blackberries: 1/2 cup Raspberries: 1/2 cup

2% Low-Fat Cottage Cheese: 1 cup Banana: 1 whole, sliced

285 Calories | 37 Carbs | 20 Protein | 5g Fats

SLICED APPLE & PEANUT BUTTER

Apple: 1 whole, sliced Peanut Butter: 2 tbsp

270 Calories | 28g Carbs | 7g Protein | 16g Fats

TUNA ON RICE CAKES 225 Calories | 21g Carbs | 29g Protein | 3g Fats

AVOCADO/EGG SALAD 223 Calories | 6g Carbs | 14g Protein | 16g Fats

Tuna Fish in Water: 1 can Rice Cakes: 3 cakes Pinch of Salt and Pepper

Avocado: half, mashed Eggs: 1 large, boiled, mashed Egg Whites: 2 large, boiled, mashed Pinch of Salt and Pepper

Green Grapes: 1/2 cup

FRUIT SALAD 218 Calories | 53g Carbs | 1g Protein | 4g Fats

Pineapple: 1/2 cup, chopped Melon/Cantaloupe: 1/2 cup, diced Kiwi: 1 whole, chopped Strawberries: 1/2 cup, halves Blueberries: 1/2 cup

MEAL SAMPLES | 61

meal samples CELERY STICKS WITH ALMOND BUTTER

SNACKS UNDER 300 KCAL

Almond Nut Butter: 2 tbsp Celery Stick: 5 (5 inch sticks)

225 Calories | 9g Carbs | 8g Protein | 18g Fats

RICOTTA CHEESE TOAST

Low Fat Ricotta Cheese: 1/2 cup Whole Wheat Bread: 2 slices, toasted

240 Calories | 30 Carbs | 20 Protein | 7g Fats

PISTACHIO & CHEDDAR CHEESE

Pistachios: 1/2 cup, with shells Sharp Cheddar: 1 oz

260 Calories | 9g Carbs | 12g Protein | 22g Fats

WALNUT VEGETABLE SALAD 300 Calories | 24g Carbs | 11g Protein | 18g Fats

Walnuts: 1/4 cup, halves/pieces Mixed Greens: 1 cup Broccoli: 1 cup Cauliflower: 1 cup Cherry Tomatoes: 1 cup Cucumber: 1 cup, sliced

CARROTS WITH HUMMUS

Baby Carrots: 6 oz (about 20 pieces) Hummus: 5 tbsp

245 Calories | 26g Carbs | 7g Protein | 13g Fats

WHOLE GRAIN PROTEIN CEREAL 250 Calories | 24g Carbs | 28g Protein | 6g Fats

Whole Grain Cheerios: 1 cup Almond Milk Unsweetened: 1 cup Whey Protein Powder: 1 scoop Add water if desired

MEAL SAMPLES | 62

meal samples ALMOND PROTEIN SHAKE 460 Calories | 15g Carbs | 55g Protein | 18g Fats

BANANA OATS PROTEIN SHAKE 450 Calories | 48 Carbs | 52 Protein | 8g Fats

PROTEIN SHAKES

Vanilla Whey Protein Powder: 2 scoops Almond Milk Unsweetened: 1 cup Sliced Almonds: 1/4 cup Water & Ice: Amount varies depending on thickness/consistency preference

Vanilla Whey Protein Powder: 2 scoops Banana: 1 whole Almond Milk Unsweetened: 1 cup Oatmeal: 1/4 cup Water & Ice: Amount varies depending on thickness/consistency preference

CHOCOLATE PEANUT BUTTER PROTEIN SHAKE 513 Calories | 27g Carbs | 56g Protein | 21g Fats

Chocolate Whey Protein Powder: 2 scoops Almond Milk Unsweetened: 1 cup Peanut Butter: 2 tbsp Banana: 1/2 Water & Ice: Amount varies depending on thickness/consistency preference

Vanilla Whey Protein Powder: 2 scoops

TRIPLE BERRY PROTEIN SHAKE 446 Calories | 37g Carbs | 55g Protein | 6g Fats

Almond Milk Unsweetened: 1 cup Strawberries: 1/2 cup Raspberries: 1/2 cup Blueberries: 1/2 cup Chia Seed: 1 tbsp Water & Ice: Amount varies depending on thickness/consistency preference

Vanilla Whey Protein Powder: 2 scoops

COCONUT MANGO PROTEIN SHAKE 581 Calories | 39g Carbs | 56g Protein | 20g Fats

Coconut Milk Unsweetened: 1 cup Coconut Flakes Unsweetened: 2 tbsp Mangos: 1 cup, pieces Hemp Seeds: 2 tbsp Water & Ice: Amount varies depending on thickness/consistency preference

LOW FAT/CARB PROTEIN SHAKE

Whey Protein Powder: 2 scoops (desired flavor) Water & Ice: 1-2 cups + (Amount varies depending on thickness/consistency preference)

260 Calories | 8g Carbs | 48g Protein | 0g Fats

MEAL SAMPLES | 63

meal structure The following pages exhibit formulated examples of sample meals being applied for a day's worth of eating.

MEAL FREQUENCY Included are variations based on different meal frequencies; 3 meals per day, 4 meals per day, 5 meals per day, and 6 meals per day. Be mindful that quantity alters portion sizes as more meals prepped per day equates in less caloric dishes. A plan consisting of 3 daily meals involve larger volume, as opposed to eating 6 times a day, under the same total caloric circumstances. However, these variables can be manipulated for preference. You can shift the majority of the caloric load towards a single meal, resulting in lighter volume on other meal options. As long as calorie and macronutrient needs are met, personalization has no limit. In the sample structures, meals have been adjusted to offer similar amounts of calories, benefiting from energy balance, while eliminating 'hunger feelings' as frequent as possible. Protein shakes and snacks are accounted as meals, supplying generous amounts of calories and macro sources, rich in vitamins and minerals. For the most part, they'll supply slightly fewer calories, as they're meant to be consumed in between major meals.

MEAL TIMING Preparing the body for exercise is key. Consume a meal 1 to 3 hours prior training, time-respective to meal size. This meal needs to be macro balanced, particularly carb and protein oriented. Protein allows the replenishment of essential amino acids, promoting muscular recovery during training, while carbs will supply the greater portion of energy and fuel. If you're eating a large meal, 2 to 3 hours prior, implement complex carbohydrates. If you're eating less than an hour within your workout, consume natural simple carbohydrates, in moderation. Keep fat intakes moderate to low before training sessions. If fats are relatively high, your body will work harder, slowly digesting fat sources, resulting in stomach aches while performing exercises.

MEAL STRUCTURES | 64

After a training session, muscle tissues are in need of repair. A substantial amount of protein is important. Carbohydrates are also vital as they'll refuel the body, replenishing low glycogen storage. If you're consuming higher meal quantities per day, you have the ability to fit a quick high-protein/moderate-carb meal immediately after your training, preferably a protein shake. During this prompt meal, maintain fat intake moderate to low. Depending on the time of day, you'll then consume a larger macro balanced meal, 1 to 3 hours after if your schedule allows it. If it's a late night workout, and you have one meal remaining, immediate consumption is recommended. Always replenish the body after exercise as your goal is to switch from a catabolic to an anabolic state, allowing the body to build off consumed nutrients, rather than breaking down its own tissues as a mean of energy.

RESTRICTED FEEDING WINDOW If you're having issues with calorie deficits, sticking to an eating pattern may help you consume below maintenance level. It forces your body to eat less, within a strict period, providing calorie structure. Many people create a habit of eating from the time they wake up, till night time, consuming a surplus of calories. Construct a restricted feeding window around your schedule. Decide on a range, how many hours per day you will consume all food. Off hours require periods of fasting, limiting calorie consumption, not water intake. Remember, stay hydrated throughout the day. This example portrays the 16/8 feeding window. Calorie

RESTRICED FEEDING WINDOWS EXAMPLES

consumption begins at

12/12: 12 hour feeding window, 12 hour fast period

12pm and ends at 8pm.

14/10: 10 hour feeding window, 14 hour fast period

Fasting period ranges

16/8: 8 hour eating window, 16 hour fast period

from 8pm-12pm. Ranges are adjusted according to your schedule.

The larger the fasting period, the stricter your feeding window. A 12 hour eating period is a very manageable range and a great starting point. You may work your way down to smaller feeding windows to control calorie intake. Design an eating pattern within this time, one you'll follow day in and day out, allowing your body to adapt to shorter eating spans. Once your body is programmed, it becomes second nature as the body already knows when to expect fuel. I must say, initially it can be difficult adjusting to periods of fasting, especially if you're a person who likes to eat multiple meals a day. Sacrifices have to be made such as extending 'breakfast' several hours after your usual time. There are more extreme outlines, dropping eating windows into the 4 hour range, very popular in the intermittent fasting world. These are challenging and not for everyone. Many lifestyle adjustments have to be made in order to follow these tight eating structures.

SAMPLE MEAL STRUCTURES The following plans are set as samples, personalized for individuals who are placed on caloric restrictions of 1650 kcal, 2150 kcal, 2650 kcal, and 3150 kcal. Macronutrient ratios consist of 40% carbohydrates, 30% protein, and 30% fats. Macronutrient goals are provided under each report, in grams. Meals will require adjustments to meet personal caloric needs. These are just structured guidelines, highlighting the changes in meal volumes due to calorie intakes and meal frequencies. All meals are to be eaten according to personal schedule. 'Snacks' and protein shakes are consumed in desired sequence, in fitment of personal schedule. MEAL STRUCTURES | 65

sample meal structures

1650 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs

626

54g

30g

45g

489

61g

12g

38g

510

49g 12g

39g

Natural Peanut Butter, 2 tbsp Whey Protein Powder, 0.5 scoop, 15g Egg White, 3 large Old Fashion Oatmeal, 0.75 cup, dry Almond Milk Unsweetened, 1 cup Egg, 1 large MEAL 2 - Turkey Breast Sandwich / Apple

Turkey Breast, 4 slices, 110 grams Apple, medium, 0.5 Lite Honey Mustard, 1 tbsp Swiss Cheese, 1 slice, 18g Multi-Grain Bread, 2 slices, 43g Romaine Lettuce, 4 leaves Tomatoes, 2 slices MEAL 3 - Lean Ground Turkey / White Rice / Green Beans Ground Turkey 93% Lean, 6 oz White Rice, 1 cup, cooked Green Beans, 1 cup, cooked

DAILY GOALS:

1650

165g

55g

124g

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu

n with Eggs

486

23g

22g

46g

599

53g

27g

33g

394

57g

3g

34g

171

31g

0g

14g

1650

165g

55g

124g

Egg White, 1 large Egg, 1 large Whole Wheat English Mu

n, 1

Grilled Sirloin Steak, 4 oz MEAL 2 - Salmon Quinoa Salad

Avocado, 0.5 cup, cubed Salmon Fillet, 4 oz Quinoa, 1 cup, cooked Red Onions, 0.25 cup, chopped Cherry Tomatoes, 1 cup MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts

Brussel Sprouts, 1.5 cup Jasmine Rice, 1 cup, cooked Chicken Breast (boneless/skinless), 4 oz, SNACK - Greek Yogurt / Mixed Berries

Plain Greek Yogurt Fat Free, 0.5 cup Blueberries, 0.5 cup Blackberries, 0.5 cup Raspberries, 0.5 cup

DAILY GOALS:

MEAL STRUCTURES | 66

sample meal structures

1650 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Oatmeal / Scrambled Eggs

394

44g

23g

29g

403

42g

9g

39g

379

44g

7g

35g

133

33g

0g

2g

280

11g

20g

20g

1650

165g

Egg White, 4 large Old Fashion Oatmeal, 0.75 cup, dry Egg, 1 large Almond Milk Unsweetened, 1 cup

MEAL 2 - Ranch Grilled Chicken Wrap Chicken Breast (boneless/skinless), 5 oz Whole Wheat Tortilla Wrap, 1 Fat Free Ranch Dressing, 2 tbsp Tomatoes, 0.5 cup, diced Romaine Lettuce, 1 cup, shredded

MEAL 3 - Tilapia / Mashed Potatoes Tilapia, 5 oz Mashed Potatoes, 0.75 cup Zucchini, 0.5 cup, sliced Broccoli, 0.5 cup Asparagus, 8 spears Carrots, 0.5 cup, chopped

SNACK - Fruit Salad Strawberries, 0.25 cup, halves Blueberries, 0.25 cup Green Grapes, 0.5 cup Melon Cantaloupe, 0.5 cup Pineapple, 0.5 cup, chopped

PROTEIN SHAKE - Banana / Peanut Butter Whey Protein Powder, 0.5 scoop, 15g Natural Peanut Butter, 2 tbsp Almond Milk Unsweetened, 1 cup

DAILY GOALS:

55g

124g

MEAL STRUCTURES | 67

sample meal structures

1650 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap

278

25g

10g

24g

302

35g

3g

32g

346

44g

5g

32g

285

33g

16g

8g

287

21g

18g

11g

150

7g

2g

25g

165g

55g

124g

Turkey Bacon (thin/crispy), 2 slices Whole Wheat Tortilla, 1 Egg White, 3 large Egg, 1 large

MEAL 2 - Tuna Salad Sandwich Low Fat Mayonnaise, 1 tbsp Whole Wheat Bread, 2 slices Chunk Light Tuna in Water, 1 can Celery, 0.25 cup, chopped Sweet Pickle Relish, 1 tbsp Onions, 0.25 cup, chopped Tomatoes, 2 slices Lettuce, 4 leaves

MEAL 3 - Chicken Breast / Brown Rice / Broccoli Brown Rice Medium Grain, 0.75 cup, cooked Chicken Breast (boneless/skinless), 4 oz Broccoli, 1 cup

SNACK 1 - Sliced Apple / Peanut Butter Natural Peanut Butter, 2 tbsp Apple, medium, 1

SNACK 2 - Walnut Vegetables Salad Cherry Tomatoes, 0.5 cup Walnut Halves/Pieces, 0.25 cup Broccoli, 1 cup Mixed Greens, 3 cups Cucumber, 1 cup, sliced Cauliflower, 1 cup

PROTEIN SHAKE - Oatmeal Almond Milk, 1 cup Whey Protein, 1 scoop, 30g

DAILY GOALS:

1650

MEAL STRUCTURES | 68

sample meal structures

2150 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs

813

68g

31g

70g

619

77g

14g

49g

688

71g

17g

52g

215g 72g

161g

Egg, 1 large Egg White, 6 large Almond Milk Unsweetened, 1 cup Whey Protein Powder, 1 scoop, 30g Natural Peanut Butter, 2 tbsp Old Fashion Oatmeal, 1 cup, dry MEAL 2 - Turkey Breast Sandwich / Apple

Apple, medium, 1 Lite Honey Mustard, 1 tbsp Tomatoes, 2 slices Romaine Lettuce, 4 leaves Swiss Cheese, 1 slice, 18g Turkey Breast, 6 slices, 165 grams Multi-Grain Bread, 2 slices, 43g MEAL 3 - Lean Ground Turkey / White Rice / Green Beans

Green Beans, 1 cup, cooked White Rice, 1.5 cup, cooked Ground Turkey 93% Lean, 8 oz

DAILY GOALS:

2150

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu

n with Eggs

503

23g

22g

49g

813

73g

34g

48g

478

76g

3g

34g

326

34g

11g

23g

215g 72g

161g

Grilled Sirloin Steak, 4 oz Egg, 1 large Egg White, 2 large Whole Wheat English Mu

n, 1

MEAL 2 - Salmon Quinoa Salad

Avocado, 0.5 cup, cubed Red Onions, 0.25 cup, chopped Cherry Tomatoes, 1 cup Quinoa, 1.5 cup, cooked Salmon Fillet, 6 oz MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts

Brussel Sprouts, 1 cup Jasmine Rice, 1.5 cup, cooked Chicken Breast (boneless/skinless), 4 oz SNACK - Greek Yogurt / Mixed Berries

Blueberries, 0.5 cup Blackberries, 0.5 cup Raspberries, 0.5 cup Plain Greek Yogurt Fat Free, 1 cup

DAILY GOALS:

2150

MEAL STRUCTURES | 69

sample meal structures

2150 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Oatmeal / Scrambled Eggs

548

44g

27g

37g

435

42g

10g

45g

509

54g

10g

51g

218

53g

1g

4g

393

26g

20g

32g

Coconut Oil, 1 tbsp Almond Milk Unsweetened, 1 cup Egg, 1 large Egg White, 6 large Old Fashion Oatmeal, 0.75 cup, dry

MEAL 2 - Ranch Grilled Chicken Wrap Fat Free Ranch Dressing, 2 tbsp Whole Wheat Tortilla Wrap, 1 Tomatoes, 0.5 cup, diced Romaine Lettuce, 1 cup, shredded Chicken Breast (boneless/skinless), 6 oz

MEAL 3 - Tilapia / Mashed Potatoes Zucchini, 0.5 cup, sliced Broccoli, 0.5 cup Asparagus, 8 spears Carrots, 0.5 cup, chopped Mashed Potatoes, 1 cup Tilapia, 8 oz

SNACK - Fruit Salad Blueberries, 0.5 cup Strawberries, 0.5 cup, halves Kiwi, 1, sliced Melon Cantaloupe, 0.5 cup, diced Pineapple, 0.5 cup, chopped Green Grapes, 0.5 cup

PROTEIN SHAKE - Banana / Peanut Butter Banana, 1/2 a whole Natural Peanut Butter, 2 tbsp Almond Milk Unsweetened, 1 cup Whey Protein Powder, 1 scoop, 30g

DAILY GOALS:

2150

215g 72g

161g

MEAL STRUCTURES | 70

sample meal structures

2150 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap

368

27g

16g

31g

414

53g

8g

34g

465

56g

8g

47g

285

33g

16g

8g

300

24g

18g

11g

255

25g

6g

28g

215g 72g

161g

2% Shredded Cheddar Cheese, 0.25 cup Turkey Bacon (thin/crispy), 2 slices Egg, 1 large Egg White, 3 large Whole Wheat Tortilla, 1

MEAL 2 - Tuna Salad Sandwich Low Fat Mayonnaise, 1.5 tbsp Celery, 0.25 cup, chopped Sweet Pickle Relish, 1 tbsp Onions, 0.25 cup, chopped Chunk Light Tuna in Water, 1 can Tomatoes, 2 slices Lettuce, 4 leaves Multi Grain Bread, 2 slices, 43g

MEAL 3 - Chicken Breast / Brown Rice / Broccoli Chicken Breast (boneless/skinless), 6 oz Broccoli, 1 cup Brown Rice Medium Grain, 1 cup, cooked

SNACK 1 - Sliced Apple / Peanut Butter Apple, medium, 1 Natural Peanut Butter, 2 tbsp

SNACK 2 - Walnut Vegetables Salad Broccoli, 1 cup Mixed Greens, 3 cups Cucumber, 1 cup, sliced Cherry Tomatoes, 1 cup Cauliflower, 1 cup Walnut Halves/Pieces, 0.25 cup

PROTEIN SHAKE - Oatmeal Old Fashion Oatmeal, 0.25 cup, dry Almond Milk, 1 cup Whey Protein, 1 scoop, 30g

DAILY GOALS:

2150

MEAL STRUCTURES | 71

sample meal structures

2650 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs

993

74g

45g

81g

823

99g

23g

62g

790

93g

17g

55g

265g 88g

199g

Old Fashion Oatmeal, 1 cup, dry Natural Peanut Butter, 3 tbsp Whey Protein Powder, 1 scoop, 30g Almond Milk Unsweetened, 1.5 cup Egg White, 6 large Egg, 2 large MEAL 2 - Turkey Breast Sandwich / Mango

Multi-Grain Bread, 2 slices, 43g Turkey Breast, 7 slices, 192 grams Swiss Cheese, 2 slice, 38g Romaine Lettuce, 4 leaves Tomatoes, 2 slices Lite Honey Mustard, 3 tbsp Mango, 1.5 cup, pieces MEAL 3 - Lean Ground Turkey / White Rice / Green Beans

Ground Turkey 93% Lean, 8 oz White Rice, 2 cup, cooked Green Beans, 1 cup, cooked

DAILY GOALS:

2650

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu

n with Eggs

753

36g

31g

78g

813

73g

34g

48g

664

102g

5g

51g

378

46g

13g

24g

265g 88g

199g

Egg White, 5 large Egg, 1 large Whole Wheat English Mu

n, 1

Grilled Sirloin Steak, 6 oz MEAL 2 - Salmon Quinoa Salad

Avocado, 0.5 cup, cubed Red Onions, 0.25 cup, chopped Cherry Tomatoes, 1 cup Quinoa, 1.5 cup, cooked Salmon Fillet, 6 oz MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts

Brussel Sprouts, 1.5 cup Jasmine Rice, 2 cup, cooked Chicken Breast (boneless/skinless), 6 oz SNACK - Greek Yogurt / Mixed Berries

Blueberries, 0.75 cup Blackberries, 0.75 cup Raspberries, 0.75 cup Plain Greek Yogurt, 1 cup

DAILY GOALS:

2650

MEAL STRUCTURES | 72

sample meal structures

2650 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Oatmeal / Scrambled Eggs

708

59g

34g

46g

501

42g

11g

58g

564

64g

11g

52g

238

59g

1g

4g

600

45g

29g

48g

Egg, 2 large Almond Milk Unsweetened, 1.5 cup Old Fashion Oatmeal, 1 cup, dry Coconut Oil, 1 tbsp Egg White, 6 large

MEAL 2 - Ranch Grilled Chicken Wrap Fat Free Ranch Dressing, 2 tbsp Chicken Breast (boneless/skinless), 6 oz Whole Wheat Tortilla Wrap, 1 Tomatoes, 0.5 cup, diced Romaine Lettuce, 1 cup, shredded

MEAL 3 - Tilapia / Mashed Potatoes Mashed Potatoes, 1.25 cup Zucchini, 0.5 cup, sliced Broccoli, 0.5 cup Asparagus, 8 spears Carrots, 0.5 cup, chopped Tilapia, 8 oz

SNACK - Fruit Salad Pineapple, 0.75 cup, chopped Blueberries, 0.5 cup Strawberries, 0.5 cup, halves Kiwi, 1, sliced Melon Cantaloupe, 0.5 cup, diced Green Grapes, 0.5 cup

PROTEIN SHAKE - Banana / Peanut Butter Almond Milk Unsweetened, 1 cup Whey Protein Powder, 1.5 scoop, 45g Banana, 1 Natural Peanut Butter, 3 tbsp

DAILY GOALS:

2650

265g 88g

199g

MEAL STRUCTURES | 73

sample meal structures

2650 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap

476

29g

22g

41g

414

53g

8g

34g

575

79g

8g

49g

380

37g

24g

12g

300

24g

18g

11g

450

41g

8g

54g

265g 88g

199g

2% Shredded Cheddar Cheese, 0.5 cup Egg White, 4 large Turkey Bacon (thin/crispy), 2 slices Egg, 1 large Whole Wheat Tortilla, 1

MEAL 2 - Tuna Salad Sandwich Low Fat Mayonnaise, 1.5 tbsp Celery, 0.25 cup, chopped Sweet Pickle Relish, 1 tbsp Onions, 0.25 cup, chopped Chunk Light Tuna in Water, 1 can Tomatoes, 2 slices Lettuce, 4 leaves Multi Grain Bread, 2 slices, 43g

MEAL 3 - Chicken Breast / Brown Rice / Broccoli Brown Rice Medium Grain, 1.5 cup, cooked Chicken Breast (boneless/skinless), 6 oz Broccoli, 1 cup

SNACK 1 - Sliced Apple / Peanut Butter Natural Peanut Butter, 3 tbsp Apple, medium, 1

SNACK 2 - Walnut Vegetables Salad Broccoli, 1 cup Mixed Greens, 3 cups Cucumber, 1 cup, sliced Cherry Tomatoes, 1 cup Cauliflower, 1 cup Walnut Halves/Pieces, 0.25 cup

PROTEIN SHAKE - Oatmeal Almond Milk, 1 cup Old Fashion Oatmeal, 0.5 cup, dry Whey Protein, 2 scoop, 60g

DAILY GOALS:

2650

MEAL STRUCTURES | 74

sample meal structures

3150 CALORIES

FREQUENCY | 3 MEALS

MEAL 1 - Protein Peanut Butter Oats / Scrambled Eggs

1128

90g

48g

96g

967

112g

28g

73g

982

99g

32g

67g

315g 105g

236g

Whey Protein Powder, 1.5 scoop, 45g Old Fashion Oatmeal, 1.25 cup, dry Natural Peanut Butter, 3 tbsp Almond Milk Unsweetened, 1.5 cup Egg White, 6 large Egg, 2 large MEAL 2 - Turkey Breast Sandwich / Mango

Mango, 2 cups, pieces Swiss Cheese, 3 slices, 54g Turkey Breast, 8 slices, 220 grams Multi-Grain Bread, 2 slices, 43g Romaine Lettuce, 4 leaves Tomatoes, 2 slices Lite Honey Mustard, 3 tbsp MEAL 3 - Lean Ground Turkey / White Rice / Green Beans

Avocado, 0.5, medium Ground Turkey 93% Lean, 10 oz White Rice, 2 cup, cooked Green Beans, 1 cup, cooked

DAILY GOALS:

3150

FREQUENCY | 4 MEALS

MEAL 1 - Steak / English Mu

n with Eggs

813

47g

31g

80g

1087

97g

48g

64g

749

106g

7g

65g

488

51g

19g

34g

315g 105g

236g

Grilled Sirloin Steak, 6 oz Whole Wheat English Mu

n, 2

Egg White, 5 large Egg, 1 large MEAL 2 - Salmon Quinoa Salad

Avocado, 0.75 cup, cubed Quinoa, 2 cups, cooked Salmon Fillet, 8 oz Red Onions, 0.25 cup, chopped Cherry Tomatoes, 1 cup MEAL 3 - Grilled Chicken Breast / Jasmine Rice / Brussel Sprouts

Brussel Sprouts, 2 cups Chicken Breast (boneless/skinless), 8 oz Jasmine Rice, 2 cup, cooked SNACK - Greek Yogurt / Mixed Berries

Plain Greek Yogurt, 1.5 cups Blueberries, 0.75 cup Blackberries, 0.75 cup Raspberries, 0.75 cup

DAILY GOALS:

3150

MEAL STRUCTURES | 75

sample meal structures

3150 CALORIES

FREQUENCY | 5 MEALS

MEAL 1 - Almond Nut Oatmeal / Scrambled Eggs

851

64g

46g

51g

671

70g

15g

63g

619

74g

13g

53g

300

75g

1g

4g

675

47g

30g

61g

315g 105g

236g

Almond Nut Butter, 1.5 tbsp Egg, 2 large Almond Milk Unsweetened, 1.5 cup Old Fashion Oatmeal, 1 cup, dry Coconut Oil, 1 tbsp Egg White, 6 large

MEAL 2 - Ranch Grilled Chicken Wrap Whole Wheat Tortilla Wrap, 2 Fat Free Ranch Dressing, 2 tbsp Chicken Breast (boneless/skinless), 8 oz Tomatoes, 0.5 cup, diced Romaine Lettuce, 1 cup, shredded

MEAL 3 - Tilapia / Mashed Potatoes Mashed Potatoes, 1.5 cups Zucchini, 0.5 cup, sliced Broccoli, 0.5 cup Asparagus, 8 spears Carrots, 0.5 cup, chopped Tilapia, 8 oz

SNACK - Fruit Salad Green Grapes, 0.75 cup Blueberries, 0.75 cup Melon Cantaloupe, 0.75 cup, diced Strawberries, 0.75 cup, halves Pineapple, 0.75 cup, chopped Kiwi, 1, sliced

PROTEIN SHAKE - Banana / Peanut Butter Natural Peanut Butter, 3 tbsp Almond Milk Unsweetened, 1.5 cups Whey Protein Powder, 2 scoops, 60g Banana, 1

DAILY GOALS:

3150

MEAL STRUCTURES | 76

sample meal structures

3150 CALORIES

FREQUENCY | 6 MEALS

MEAL 1 - Egg Bacon Wrap

684

54g

29g

56g

464

53g

8g

45g

750

102g

10g

64g

380

37g

24g

12g

390

26g

27g

13g

450

41g

8g

54g

315g 105g

236g

Whole Wheat Tortilla, 2 Egg White, 5 large Egg, 2 large 2% Shredded Cheddar Cheese, 0.5 cup Turkey Bacon (thin/crispy), 2 slices

MEAL 2 - Tuna Salad Sandwich Chunk Light Tuna in Water, 1.5 can Low Fat Mayonnaise, 1.5 tbsp Celery, 0.25 cup, chopped Sweet Pickle Relish, 1 tbsp Onions, 0.25 cup, chopped Tomatoes, 2 slices Lettuce, 4 leaves Multi Grain Bread, 2 slices, 43g

MEAL 3 - Chicken Breast / Brown Rice / Broccoli Chicken Breast (boneless/skinless), 8 oz Brown Rice Medium Grain, 2 cups, cooked Broccoli, 1 cup

SNACK 1 - Sliced Apple / Peanut Butter Apple, medium, 1 Natural Peanut Butter, 3 tbsp

SNACK 2 - Walnut Vegetables Salad Walnut Halves/Pieces, 0.33 cup Broccoli, 1 cup Mixed Greens, 3 cups Cucumber, 1 cup, sliced Cherry Tomatoes, 1 cup Cauliflower, 1 cup

PROTEIN SHAKE - Oatmeal Almond Milk, 1 cup Old Fashion Oatmeal, 0.5 cup, dry Whey Protein, 2 scoop, 60g

DAILY GOALS:

3150

MEAL STRUCTURES | 77

dietary supplements

Dietary supplements are exactly what the name expresses. They exist to SUPPLEMENT your nutrition. Many people believe that supplements are needed to increase muscle mass or reduce body weight. In reality, they are not required and shouldn't be prioritized over a well-balanced diet. You can lose body fat without supplementation if you're following a nutritious diet plan, alongside an effective training regime.

RECOMMENDED SUPPLEMENTATION There are instances where we turn to supplements for assistance, whether it's to increase focus & energy levels, meet protein goals, accelerate metabolism, improve performance, or one of the more popular, build muscle. In cases where your diet isn't providing enough energy/nutrients to sustain physical activity, certain supplements may be used. The following are fundamental supplements that I have found effective during weight loss phases. These can be beneficial in maintaining muscle mass, energy levels, and performance, as you're placed under caloric restrictions.

WHEY PROTEIN POWDER During cutting phases, optimal protein intakes are critical for muscle retention. At times it may get a bit difficult to meet protein needs via food sources. Implementing protein shakes in your diet will help reach those goals. Whey protein powders are a great protein source as they digest very quickly, repairing damaged muscle tissues. When selecting protein powders, look for whey protein isolates and whey concentrates, on labels and ingredient lists, to assure a highly concentrated whey protein source. Make sure each scoop/serving provides 20 to 25 grams of protein, containing low amounts of fats and carbohydrates. An appropriate time to drink a protein shake is immediately after a workout session. This will supply your muscles with the amino acids needed for proper tissue recovery.

SUPPLEMENTS | 78

CREATINE MONOHYDRATE Creatine is naturally found in food sources like poultry and red meat. When reducing body weight, consuming enough meat can become difficult due to calorie restrictions. You won't be able to meet optimal creatine dosages that help increase overall training performances. As you start supplementing creatine, initiate a loading phase during the first 5 to 7 days, intaking 20 grams throughout a day. This ensures a quick increase in muscle creatine storage. Proceed by lowering intake to 5 grams per day, before your workout, for 4 to 5 weeks to sustain it's raised levels. These higher levels will produce muscular energy, increasing muscular strength and endurance, assisting resistance exercises and overall training activities. After this period, cycle off creatine for 2 to 3 weeks. Your body will begin to adapt to elevated levels and stop its response. Excess amounts will be released through urine. Cycling off will also relieve stress off the kidneys/liver. Make sure to select products that are purely creatine monohydrate, containing no calories or any macronutrients.

BCAA | BRANCHED CHAIN AMINO ACIDS Branched chain amino acids consist of leucine, isoleucine, and valine. These are part of essential amino acids required for development & growth. Muscle tissues use BCAAs as a source of energy to fuel physical activities. These amino acids also reduce fatigue, increasing endurance, while engaging in exercise and training sessions. Proper overall intakes encourage protein build up in muscles, enhancing muscle growth and muscular recovery. I advise consuming approximately 5 grams of BCAAs pre, and 5 grams post workouts to appropriately benefit from its effects. Make sure to read labels and each serving is providing you with L-Leucine, L-Isoleucine, and L-Valine.

These supplements provide support towards nutrition and physical activity, contributing in muscle retention during your weight loss journey. There are dozens of other supplements available in the market but remember, more isn't necessarily better. Many take products without understanding its effects. Stick to the basics. These are here for assistance. Don't become fully dependable on supplements. A balanced diet and proper training should be priority.

SUPPLEMENTS | 79

FOOD DIRECTORY Fruits Vegetables Grains Beans Nuts Dairy/Cheese Seafood Meats Condiments

FOOD DIRECTORY | 80

food directory This database includes commonly consumed foods. Included are approximations on serving sizes, caloric values, and macronutrient information. You may use this as a reference when selecting and tracking foods. Please note that nutritional values will vary according to food manufacturers.

FRUITS Apple, medium

Serving Size Calories

1

Apricots, dried

⁄ cup

Carbs (g)

Protein (g) Fats (g)

80

22

0.5

0

81

24

1.5

0

Apricot, f resh

1

17

4

0.5

0

Avocado

1

325

15

4

30.8

Banana, medium

1

110

29

1

0

Blackberries

1 cup

62

13.8

2

0.7

Blueberries

1 cup

85

21

1

0.5

Cantaloupe

1 cup

60

14.4

1.5

0.3

Cranberries, raw

1 cup

51

13.4

0.4

0.1

Dates

1

20

5

0.2

0

Grapef ruit, medium

1

60

15

1

0

Grapes

1 cup

62

15.8

0.6

0.3

Honeydew melon, diced

1 cup

61

15.5

0. 9

0.2

Kiwif ruit, medium

1

42

10

0.8

0.4

Mango, medium

1

130

35

1

0.5

Nectarine, medium

1

60

14.4

1

0.4

Orange

1

62

15.4

1.2

0.2

Papaya

1 cup

55

13.7

1

0.2

Peach, medium

1

59

14

1.4

0.4

Pear, medium

1

102

27

0.6

0.2

Pineapple, diced

1 cup

78

20.3

0.5

0.2

Plum

1

30

8

0

0

102

26.7

1.1

0.2

64

14.7

1.5

0.8

125

32.8

1.4

0.2

Prunes Raspberries

⁄ cup 1 cup

Raisins, seedless

⁄ cup

Strawberries

1 cup

49

12

1

0

Tangerine, small

1

40

10

0.6

0.2

46

11.6

0.9

0.2

Watermelon

⁄ cup

FOOD DIRECTORY | 81

VEGETABLES

Serving Size Calories Carbs (g)

Protein (g)

Fats (g)

Artichoke, medium

1

50

13

4

0

Asparagus spears

5

20

3

2

0

20

4

1

0

Beans, green

⁄ cup

Bok Choy

1 cup

13

3

1

0.2

Broccoflower

1 cup

20

3.9

1.9

0.2

Broccoli

1 cup

31

6

2.6

0.3

Broccoli rabe

1 cup

10

1

1.5

0

Brussels sprouts

5

41

8.5

3.2

0.3

Cabbage, green/red

1 cup

17

4.1

0.9

0.1

Cabbage, savoy

1 cup

19

4.3

1.4

0.1

Carrots, chopped

1 cup

52

12.3

1.2

0.3

Cauliflower

1 cup

25

5.3

2

0.1

Celery, chopped

1 cup

16

1.4

0.7

0.1

Chard

1 cup

7

1.4

0.7

0.1

Chicory, chopped

1 cup

7

1.3

0.6

0.1

Collard greens, chopped

1 cup

12

2

1.1

0.2

Corn

1 cup

120

22

4

2

Cucumber

1

16

3.8

0

0

Eggplant, cubes

1 cup

33

8

1

0

Endive, chopped

1 cup

8

1.7

0.6

0.1

Greens, mixed

1 cup

20

3

2

0

Jicama

1 cup

46

11

1

0

Kale, chopped

1 cup

33

6

2.9

0.6

Lettuce, romaine, chopped

1 cup

8

1.6

0

0.1

Mushroom, portobello

1 cup

22

3.3

3.1

0.3

Okra

1 cup

33

7.4

1.9

0.2

Onions, chopped

1 cup

64

14.9

1. 8

0.2

Onions, green (scallions)

1 cup

32

7.3

1.8

0

Peas, green

1 cup

111

19.7

7.5

0.5

Pepper, green/red

1 cup

40

9.6

1.4

0.2

Peppers, jalapeno, sliced

1 cup

26

5.8

0.8

0.3

Pumpkin

1 cup

30

7.5

1.2

0.1

Radishes

6

5

1

0.2

0.1

Rhubarb

1 cup

26

5.5

1.1

0.2

Spinach, raw

1 cup

7

1.1

0.9

0.1

Squash, acorn, cubes

1 cup

56

14.6

1.1

0.1

Squash, butternut, cubes

1 cup

63

16.4

1.4

0.1

Squash, summer, medium

1

32

7

2.4

0.4

Squash, zucchini, medium

1

33

6

2.4

0.6

Sweet Potato

1 cup

114

27

2.1

0.1

Tomatillos, medium

1

11

2

0.3

0.3

Tomato, plum

1

11

2

1

0

Tomatoes, canned

1 cup

78

9

2

0.3

Tomatoes, cherry

1 cup

27

6

1

0.3

Tomatoes, sun dried

1 cup

139

30

7.6

1.6

Turnips

1 cup

36

8.4

1.2

0.1

Watercress

1 cup

4

0.4

0.8

0

White Potato

1 cup

132

15.4

1.4

0.1

FOOD DIRECTORY | 82

GRAINS

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Bulgur Wheat, cooked

1 cup

154

34

5.6

0.4

Brown Rice,

1 cup

218

45.8

4.5

1.6

1/4 cup

110

23.5

2.5

1.1

Couscous, cooked

1 cup

176

36.5

6

0.3

Hominy, cooked

1 cup

120

20

4

0

Kasha, cooked

1 cup

155

33.5

5.7

1

Millet, cooked

1 cup

207

41.2

6.1

1.7

Oat Bran, raw

1 cup

231

62.2

16.3

6.6

Pearled Barley, cooked

1 cup

193

44.3

3.5

0.7

Quinoa Grain, dry

1/4 cup

170

29

6

2.5

White Rice, cooked

1 cup

236

45.9

4.3

3.3

Wheat Germ Toasted

1 tbsp

60

8

4

1.5

Wild Rice, cooked

1 cup

166

35

6.5

0.6

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Baby Lima Beans

1/2 cup

90

17

6

0

Black Beans

1/2 cup

110

19

7

1

Black Eyes Peas

1/2 cup

100

18

6.5

0.5

Chickpea Beans

1/2 cup

143

27.1

5.9

1.4

Hummus

2 tbsp

70

4

2

5

Lentils

1/2 cup

115

20

9

0.4

Navy Beans

1/2 cup

130

22

8

1.5

Pink Beans

1/2 cup

80

16

5

0.5

Pinto Beans

1/2 cup

103

18.3

5.8

1

Red Kidney Beans

1/2 cup

110

20

8

0.1

Soy Beans

1/2 cup

100

9

8

3

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Almond Butter

2 tbsp

210

6

7

18

Almonds, whole

1/4 cup

170

6

6

15

Chestnuts

6

124

26.7

1.6

1.1

Hazelnuts, chopped

1/4 cup

190

5

6

18

Macadamia Nuts, pieces

1/4 cup

210

4

3

21

Peanut Butter

2 tbsp

190

7

8

16

Peanuts

1/4 cup

160

5

7

14

Pecans, halves

1/4 cup

204

3.8

2.3

19.7

Pine Nuts

1/4 cup

200

4

4

21

Pistachios

1/4 cup

170

8

6

14

Pumpkin Seeds

1/4 cup

121

1.5

6.1

9.8

Sunflower Seeds

1/4 cup

113

5.3

4.5

8.3

Walnuts, halves

6

78

1.7

1.9

7.8

medium grain cooked Cornmeal, whole grain, yellow

BEANS

NUTS

FOOD DIRECTORY | 83

DAIRY/CHEESE

Serving Size Calories Carbs (g)

Protein (g) Fats (g)

Blue Cheese, crumbled

1/4 cup

100

1

6

8

Butter

1 tbsp

102

0

0.1

12

Buttermilk, 1% low-fat

1 cup

120

15

10

3

Cheddar Cheese, shredded

1/4 cup

110

1

6

9

Cream Cheese

1 tbsp

49

0.6

0.9

5

Creamed Cottage Cheese,

1/4 cup

55

2

6.2

2.5

Feta Cheese, crumbled

1/4 cup

70

1

5

6

Fontina Cheese, shredded

1/4 cup

105

0.4

7

8.5

Goat Cheese

1/4 cup

164

0.6

11.4

13

Half and Half Cream

1 tbsp

20

0.6

0.4

1.7

Heavy Whipping Cream

1 tbsp

50

1

0

5

Milk, 2%

1 cup

124

12

8

4.9

Milk, whole

1 cup

150

12

8

8

Monterey Jack Cheese,

1/4 cup

100

1

6

8

1/4 cup

90

1

6

7

Muenster Cheese, sliced

1

60

1

5

5

Parmesan Cheese, sliced

1/4 cup

110

1

9

8

Provolone Cheese, diced

1

60

0

6

5

Ricotta Cheese, whole milk 1/4 cup

100

6

5

7

Sour Cream

1 tbsp

23

0.3

0.2

2.4

Swiss Cheese, sliced

1

70

0

5

5

Whipped Butter

1 tbsp

80

0

0

9

Yogurt, Greek, plain

1 cup

190

8

18

10

Yogurt, Greek, plain,

1 cup

120

7

23

0

Yogurt, plain

1 cup

150

11

8

8

Yogurt, plain, fat f ree

1 cup

120

19

11

0

American Cheese, slice

1

60

2

3

4.5

small curd

shredded Mozzarella Cheese, whole milk shredded

fat f ree

EGGS

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Egg, large

1

78

0.6

6

5

Egg, white

1

17

0.2

3.6

0

Egg, Yolk

1

59

0.4

2.8

5

FOOD DIRECTORY | 84

SEAFOOD

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Anchovies, canned in oil

1 can

95

0

13

4.4

Bluefish

6 oz

270

0

43.7

9.3

Catfish

6 oz

180

0

31.4

4.8

Cod

6 oz

180

0

38

1

Crab Meat

6 oz

162

0

32

2.6

Lobster

6 oz

167

2.2

35

1

Mackerel

6 oz

519

0

31

43

Mussels

6 oz

292

12

40

7.6

Oysters

6 oz

338

20

14

22

Salmon

6 oz

312

0

34

18

Scallops

6 oz

182

3.9

27.7

5.4

Scrod

6 oz

135

0

30

2

Shrimp

6 oz

168

0

36

2

Snapper

6 oz

218

0

44

3

Squid

6 oz

209

7

35.3

3.1

Trout

6 oz

240

0

34

10

Tuna, fillet

6 oz

220

0

50

0.5

Tuna, canned, oil

1 can (5 oz) 140

0

22

5

Tuna, canned, water

1 can (5 oz) 100

0

22

0

MEATS: POULTRY, BEEF, PORK & DELI POULTRY

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Chicken Breast, boneless

6 oz

197

0

38

5

Chicken Thigh

6 oz

240

0

31.5

13.5

Chicken Thigh,

6 oz

270

0

43.7

9.3

6 oz

210

0

33

6.7

Chicken Wing

1 wing

99

0

9.1

6.6

Chicken, ground

6 oz

374

0

40.2

22

Chicken Sausage

1 (3 oz)

110

0

13

7

Duck Breast,

6 oz

238

0

48

5

6 oz

193

1

34

6

6 oz

255

0

31.5

12

6 oz

330

0

28.5

25.5

boneless Chicken Thigh, boneless, skinless

boneless, skinless Turkey Breast, boneless, skinless Turkey, ground, 93% Lean / 7% Fat Turkey, ground 85% Lean / 15% Fat

FOOD DIRECTORY | 85

BEEF

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Beef Brisket

6 oz

563

0

44

41.7

Beef Chuck

6 oz

390

0

31.5

28.5

Beef Eye Round

6 oz

308

0

46.5

12

Beef Short Ribs

6 oz

518

0

43.5

37.9

Beef Tenderloin

6 oz

420

0

33.4

33.4

Beef, ground, chuck

6 oz

435

0

28.5

34.5

Beef, ground, round

6 oz

360

0

31.5

25.5

Calf Liver

6 oz

240

0

34.5

7.5

Chuck Eye Boneless Steak

6 oz

470

0

42

34

Corned Beef Brisket

6 oz

426

0

30

32

Cubed Steak

6 oz

414

0

46

24

Prime Rib

6 oz

680

0

38

58

Rib Eye Steak

6 oz

460

0

42

32

Roast Beef, slice

10 (100g)

110

0

17

3.4

Shell Steak

6 oz

528

0

44

38

Sirloin Steak

6 oz

414

0

46

24

Skirt Steak

6 oz

404

0

42

24

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Bacon

1

43

0.1

3

3.3

Canadian Bacon

1

44

0.5

6

2

Ground Pork

6 oz

478

0

41.4

33.4

Ham, boneless

6 oz

303

0

39

15

Pancetta

2 oz

140

0

6

15

Pork Chop

1 chop

505

0

52

31

Pork Loin

6 oz

412

0

46

24

Pork Sausage

3 oz

277

1

12

24

Pork Spareribs

6 oz

474

0

26

42

Pork Tenderloin

6 oz

244

0

44

6

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Lamb, ground

6 oz

482

0

42

34

Lamb Rib Chops, chop

1 (54g)

165

0

15

11

Lamb Shoulder

6 oz

222

0

34.2

9

Lamb Stew Meat

6 oz

380

0

58

15

Leg of Lamb

6 oz

438

0

44

28

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Beef Bologna, slice

1 (30g)

90

1.3

3.3

7.8

Beef Salami, slice

1 (28g)

74

0.5

3.6

6.3

Beef Pastrami

3 oz

180

1.5

15.7

12

Deli Ham, slice

1 (23 g)

23

0

3.9

0.8

Turkey Bologna, slice

1 (31 g)

70

3

4

5

Turkey Breast, slice

1 (28g)

32

2.2

3.9

0.8

PORK

LAMB

SLICED DELI MEATS

FOOD DIRECTORY | 86

CONDIMENTS, SAUCES, OILS & DRESSINGS Balsamic Vinaigrette Balsamic Vinegar Barbeque Sauce Blue Cheese Dressing Canola Oil Capers Caesar Salad Dressing Chili Powder Cider Vinegar Corn Oil Cranberry Sauce Cumin Dijon Mustard Dill Pickle Fish Sauce French Salad Dressing Garlic Ginger, Root Ginger Salad Dressing Gravy Hollandaise Sauce Honey Honey Mustard Horse Radish Italian Salad Dressing Jam Jelly Ketchup Maple Syrup Marinara Sauce Mayonnaise Miso Paste Olives, black Olives, green Olive Oil Pesto Sauce Pickle Relish Ranch Salad Dressing Rice Vinegar, seasoned Salsa, green Sesame Oil Sherry Vinegar Soy Sauce Soybean Oil Sweet & Sour Sauce Tahini Tartar Sauce Teriyaki Sauce Thousand Island Dressing Tomato Sauce Worcestershire

Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tsp 1 tbsp 1 tbsp 1 tbsp 1 tsp 1 tsp 1 1 tbsp 1 tbsp 1 clove 1 tbsp 1 tbsp 1/4 cup 1 tbsp 1 tbsp 1 tbsp 1 tsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1/4 cup 1 tbsp 1 tbsp 1 olive 1 olive 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1/4 cup 1 tbsp

1.8 2.7 7 0.7 0 0.4 0.5 1.3 0.1 0 6.7 0.9 0.3 1.3 0.7 3 1 0.9 1 3 0.6 17 3.4 0.6 1.8 14 14 4.7 13 4.9 0.1 4.3 0.2 0.1 0 1 5.3 0.9 3 0.9 0 0.9 0.8 0 6.5 3.2 2 2.8 2.2 5 3.3

0.1 0.1 0.1 0.2 0 0.2 0.3 0.4 0 0 0 0.4 0.2 0.4 0.9 0 0.2 0.1 0.5 1 0.8 0.1 0.1 0.1 0.1 0.1 0.1 0.2 0 0.9 0.1 2.2 0 0 0 2.8 0.1 0.2 0 0.2 0 0 1.3 0 0 2.6 0.1 1.1 0.2 0 0

3.1 0 0.1 7.7 14 0.1 8.5 0.4 0 14 0 0.5 0.2 0 0 2.5 0 0 3.5 1 9 0 6 0 3.1 0 0 0 0 1 10 1 0.4 0.4 14 7.1 0.1 6.5 0 0.1 14 0 0.1 14 0 8 2.5 0 5.5 0 0

35 14 29 73 124 2 81 7.6 3.1 122 26 7.9 3.1 6.7 6.3 35 4.5 4 40 25 82 64 69 2.4 35 56 56 17 52 33 94 34 4.4 3.9 119 78 20 64 12 5.5 120 2 8.5 120 26.5 8 31.5 16 57 20 13

FOOD DIRECTORY | 87

BREADS, ROLLS, CRACKERS, CEREALS, SNACKS Serving Size Calories

Carbs (g)

Protein (g)

Fats (g)

Bagel, medium

1 (105 g)

277

55

11

1.4

Biscuit

1 (60g)

212

27

4.2

9.8

Cheerios

1 cup

100

20

3

2

Cornbread

1 (65g)

173

28

4.4

4.6

Cornflakes

1 cup

100

24

2.1

0.1

Crackers, butter

1 (3.3g)

16

2.1

0.2

0.8

Crackers, soda

1 (3g)

13

2.2

0.3

0.3

Cream of Wheat

1 cup

132

26

4.4

0.8

Croissant

1 (67g)

272

31

5.5

14

English muffin

1 (57g)

134

26

4.4

1

Honey Bunch Oats

1 cup

160

33

2.7

2

Italian Bread, slice

1 (20g)

54

10

1.8

0.7

Muffin, medium

1 (113g)

424

60

5.1

18

Oatmeal

1/2 cup

150

27

5

3

Pita Bread

1 (60g)

165

33

5.5

0.7

Popcorn

1 cup

98

11

1

5.8

Potato Chips

15 (28g)

160

15

2

10

Pretzels

5 (28g)

110

21

3

1

Pumpernicker Bread, slice

1 (32g)

80

15

2.8

1

Raisin Bran

1 cup

190

46

5

1

Raisin Bread, slice

1 (26g)

71

14

2.1

1.7

Rye Bread, slice

1 (32g)

83

15

2.7

1.1

Sourdough Bread, slice

1 (64g)

174

33

6.9

1.5

Tortilla, corn

1 (24g)

52

11

1.4

0.7

Tortilla Chips

10 (30g)

140

20

2.1

6.2

Wheat Bread, slice

1 (29g)

77

14

3.1

0.9

White Bread, slice

1 (37g)

98

18

3.3

1.2

Whole Grain Bread, slice

1 (32g)

81

14

4

1.1

FOOD DIRECTORY | 88