Basic nutrition information

1. Basic Nutrition

2. In order to lose 1lb of fat
through exercise you need to
burn 3500 calories?

3. True
There is in fact 3500
calories in one pound
of fat!

4. Fat, Protein , Carbs, and
Alcohol all contain the same
amount of calories?

5. False
Fat has 9 calories per gram
Protein has 4 calories per gram
Carbs= 4 calories per gram
Alcohol= 7 calories per gram

6. Cardio is the best way to
raise your metabolism?

7.  False
The most effective way to raise
your metabolism is to increase
muscle mass. The more muscle
mass that you have the more
calories you will burn at all times.
Yes even while you’re sleeping!

8. Skinny people have a
higher metabolism then
Heavier people?

9. False
Believe it or not a heavier person
will have a much higher
metabolism than a skinnier person.
Mostly because of the amount of
muscle mass needed to support
their heavier body mass. Once
again muscle mass is the biggest
driver of your metabolism.

10. Metabolism
and
Energy Balance

11. The amount of fuel or calories you use in a
day is your metabolic rate.
Very Little Gas (calories) Lots of Gas (calories)

12. What Happens to
the calories we
consume?

13. 60%-75% of all of
your calories are
burned simply by
living
Only 10%-15% of
your calories are
used with daily
activity or often not
used and stored
15%-20% of your
calories are used
through the
thermogenic effect
of food
15-20%

14. BMR- Stands for Basal
Metabolic Rate- It is the body's
basic requirements to sustain
vital non-movement related
physiological activity. BMR
accounts for over 70% of the
energy we consume each
day. So if you lied perfectly still
in bed all day 70% of our
calories you consume would
be used just to keep you alive.

15. Here is my current BMR estimation
BMR-2195 Calories

16. Between my basal metabolic rate of
2195 calories and my current activity
level being working out at least 5 times a
week and being active during the days
my caloric needs are approximately
3450 calories daily to maintain my
current weight and body fat%

17. With this knowledge about my current
caloric needs I can determine in which
direction I would like to take my body and
make appropriate adjustments in order to
reach my goals.
Let Me Show You How!

18.  Let’s say I would like to my goal to be to lose 8 lbs in the next month.
 Knowing that there is 3500 calories in one pound of fat I need to
create a calorie deficit through diet that would make sense for my
goal and also keeping in mind that I don’t want to lose more than 2
lbs a week to avoid losing muscle.
 I would need to create a deficit of 7000 calories a week in order to
elicit the proper response from my body. With my maintenance
calories being 3450 calories per day I can simply reduce my caloric
intake to 2450 calories per day and this should net me
approximately 2 lbs per week weight loss.

19. This of course is far from a perfect science and
although you have created a calorie deficit weight loss
can sometimes still remain stagnant. This is because all
foods are not created equally and they can often
determine whether or not your body chooses to release
the stored fat or not.
“You are what you eat!”

20. The macro nutrients that we will be
concentrating on are as followed:
Protein
Carbohydrates
Fats
Water

21. WHAT ARE MACRONUTRIENTS?
Macronutrients are nutrients that provide
calories or energy. Nutrients are substances
needed for growth, metabolism, and for
other body functions. Since “macro” means
large, macronutrients are nutrients needed in
large amounts.

22. While each of these macronutrients
provides calories, the amount of calories
that each one provides varies.
Carbohydrate provides 4 calories per
gram.
Protein provides 4 calories per gram.
Fat provides 9 calories per gram.

23.  This means that if you looked at the Nutrition Facts
label of a product and it said 12 grams of
carbohydrate, 0 grams of fat, and 0 grams of
protein per serving, you would know that this food
has about 48 calories per serving (12 grams
carbohydrate multiplied by 4 calories for each
gram of carbohydrate = 48 calories).
 Besides carbohydrate, protein, and fat the only
other substance that provides calories is alcohol.
Alcohol provides 7 calories per gram. Alcohol,
however, is not a macronutrient because we do
not need it for survival. Duh!

24.  WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts.
According to the Dietary Reference Intakes published by the USDA, 45% - 65% of
calories should come from carbohydrate. We need this amount of
carbohydrate because:
 Carbohydrates are the body’s main source of fuel.
 Carbohydrates are easily used by the body for energy.
 All of the tissues and cells in our body can use glucose for energy.
 Carbohydrates are needed for the central nervous system, the kidneys, the
brain, the muscles (including the heart) to function properly.
 Carbohydrates can be stored in the muscles and liver and later used for energy.
 Carbohydrates are important in intestinal health and waste elimination.
 Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits,
milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage
cheese contain carbohydrates, but in lesser amounts.

25.  Fiber
 Fiber refers to certain types of carbohydrates that our
body cannot digest. These carbohydrates pass through
the intestinal tract intact and help to move waste out of
the body. Diets that are low in fiber have been shown to
cause problems such as constipation and hemorrhoids
and to increase the risk for certain types of cancers such
as colon cancer. Diets high in fiber; however, have been
shown to decrease risks for heart disease, obesity, and
they help lower cholesterol. Foods high in fiber include
fruits, vegetables, and whole grain products.

26.  WHY DO WE NEED PROTEIN TO SURVIVE?
 According to the Dietary Reference Intakes published by the USDA
10% - 35% of calories should come from protein. Most Americans get
plenty of protein, and easily meet this need by consuming a balanced
diet. We need protein for:
 Growth (especially important for children, teens, and pregnant
women)
 Tissue repair
 Immune function
 Making essential hormones and enzymes
 Energy when carbohydrate is not available
 Preserving lean muscle mass
 Protein is found in meats, poultry, fish, meat substitutes, cheese, milk,
nuts, legumes, and in smaller quantities in starchy foods and
vegetables.

27. When we eat proteins, our body breaks down the
protein that they contain into amino acids (the
building blocks of proteins). Some amino acids are
essential which means that we need to get them
from our diet, and others are nonessential which
means that our body can make them. Protein that
comes from animal sources contains all of the
essential amino acids that we need. Plant sources of
protein, on the other hand, do not contain all of the
essential amino acids.

28.  WHY DO WE NEED FAT TO SURVIVE?
 Although fats have received a bad reputation for causing weight
gain, some fat is essential for survival. According to the Dietary
Reference Intakes published by the USDA 20% - 35% of calories
should come from fat. We need this amount of fat for:
 Normal growth and development
 Energy (fat is the most concentrated source of energy)
 Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
 Providing cushioning for the organs
 Maintaining cell membranes
 Providing taste, consistency, and stability to foods

29.  Fat is found in meat, poultry, nuts, milk products,
butters and margarines, oils, lard, fish, grain products
and salad dressings. There are three main types of fat,
saturated fat, unsaturated fat, and trans fat. Saturated
fat (found in foods like meat, butter, lard, and cream)
and trans fat (found in baked goods, snack foods,
fried foods, and margarines) have been shown to
increase your risk for heart disease. Replacing
saturated and trans fat in your diet with unsaturated
fat (found in foods like olive oil, avocados, nuts, and
canola oil) has been shown decrease the risk of
developing heart disease.

30. Why is water so important?

31. The 5 functions of water in our body
 Cell life
 Chemical and metabolic reactions
 Transport of nutrients
 Body temperature regulation
 Elimination of waste

32.  Cell life
 Water is a carrier, distributing essential nutrients to cells, such as
minerals, vitamins and glucose.

33.  Chemical and metabolic reactions
 Water removes waste products including toxins that the organs’
cells reject, and removes them through urines and faeces.

34.  Transport of nutrients
 Water participates in the biochemical break-down of what we eat.

35.  Body temperature regulation
 Water has a large heat capacity which helps limit changes in body
temperature in a warm or a cold environment. Water allows the
body to release heat when ambient temperature is higher than
body temperature (1). The body begins to sweat, and the
evaporation of water from the skin surface very efficiently cools the
body.

36.  Elimination of water
Water is an effective lubricant around joints. It also acts
as a shock absorber for eyes, brain, spinal cord and
even for the fetus through amniotic fluid.
 Water is at the center of life. This is why nobody can live
more than 3 to 5 days without any water intake.

37. Now for the meat and potatoes
Well the potatoes anyways!

38. Yes, Sugar (Potatoes)
is what makes us fat!

39. Sugar
 Highly addictive, horribly debilitating, unfortunately pervasive, and
freaking delicious.
 If I had to point to ONE culprit to our country’s expanding waistlines
and rapidly deteriorating health, it would be sugar. The amount of
havoc sugar and sugar substitutes have wreaked on our nation is
horribly depressing. Fear not, as I’ve come up with the perfect
solution!
 Eat less sugar if you want to live longer.
 The end.
 Just kidding, there’s so much more to this story than that.

40.  I’m sure you probably have a lot of questions about sugar:
 Is sugar THAT bad for you?
 Fruit has sugar! Is fruit bad for you?
 Are certain kinds of sugar better or worse for you?
 Can you really get addicted to sugar?
 What about sugar alternatives that are used in drinks like Diet
Coke? What about natural sweeteners?
 Let’s nerd out about sugar and find out what you can do to kick
your sugar habit and get your life back on track.

41.  This might be the most telling statistic relating to sugar, especially when
that close to 70% of America is overweight with a THIRD of the
nation obese:
 1822: Americans consume 45 grams of sugar every five days, or the
amount of sugar in a can of coke.
 2012: Americans consume 756 grams of sugar every five days, or 130
POUNDS of sugar a year.
 As we have grown as a country (in more ways than one), sugar has
continued to play an increasingly more prominent role in our food. It’s
not just sugary foods like candy and cookies either, but sugar has
made its way into practically EVERYTHING we eat.
 Unfortunately, it’s not just sugar that’s killing us, but scientifically
manufactured “sugar” as well.
 Now, we all know that correlation does NOT prove causation, so let’s
dig into the science behind why sugar is ruining our bodies.

42.  What happens in our body when we eat sugar?

43.  When you consume sugar, your body has two options on how to
deal with it:
 Burn it for energy. WEEEEE!
 Convert to fat and store it in your fat cells. BOOOOO!
 Depending on your genetic predisposition, your body might be
better equipped to process sugar as energy, or you might be more
likely to store it as fat. Think of this like you think of people with faster
metabolisms vs. people with slower metabolisms.
 Problem is, there’s a LOT more room for fat storage, and a lot less
room to burn the sugar as energy.

44.  So, we have this sugar in our body and blood stream. What happens
next?
 When your pancreas detects a rush of sugar, it releases a hormone
called insulin to deal with all of that excess sugar.
 Insulin helps regulate that level of sugar in our blood; the more sugar
in the blood stream, the more insulin is released. Insulin helps store
all of this glucose in the liver and muscles as glycogen and in fat
cells (aka adipocytes stored as triglycerides).
 Now, oftentimes our body struggles to get that balance right (with
us putting way too much sugar in our system very quickly). TOO
much insulin is released, which ultimately results in our blood sugar
dropping below normal levels.

45.  This is called hypoglycemia, essentially a sugar
crash: Our bodies respond by telling us: WE WANT
SUGAR.
 So we cram sugar down our throats and the process
starts again.
 Unfortunately, the more often this process takes place
(the more sugar you consume), the more severe the
blood sugar spike is, and the more insulin is required. This
means it becomes easier and easier to skip using sugar
as energy, and go straight to extra insulin and fat
storage.

46. This is best explained by this three minute video,
which is definitely worth watching: Why You Got Fat: