Tags |
|
|
Links |
|
|
Add You - Easy-To-Follow Nutrient Ratios: One Minute Lesson
Within a six year period Sir Christopher Bland managed to turn around the fortunes of a then ailing BT into a possible global player in the telecoms arena. His applause during the presentation of the latest figures is well deserved. He truly took a dead government department and pushed it into a new age business.So what happened to the Post Office? Nothing, of course, but that is not the point. Of course BT was operating in an environment of telecoms which was poised to take advantage of innovation such as the internet, to move forward. Well, yes and no. Things could have been different at the creaking old telephone service operator. After all there was mobile as well as the internet competing with the standard fixed line operator.So what happened here then. In
Fat Calories: 500/9 = 55g of fat
Protein Calories: 1000/4 = 250 grams of protein
Carbohydrate Calories: 1500/4 = 375 grams of carbs
Figuring out the ratios at this point is just as easy as dividing the nutrient totals by the overall calorie totals.
For example, 500 fat calories / 3000 overall calories = 16% fat. Carrying on you'll see this is broken down into:
Fat: 17% (rounded up)
Protein: 33%
Carbs: 50%
How's that for determining your own custom ratio? Now you know how to figure out how many grams of what nutrient you need per day using this simple rule.
Using a di
We all know how expensive it is to keep buying Ink these days, and especially Laser Printer ink. The cost for the printer is so much lower than the ink! But, that's the idea isn't it? Kinda like cigarettes? Get you hooked on something cheap, then keep you comin' back to buy ink every week, month, etc.... Well, there are a few ways to save more $$$ and get more use out of that cartridge. Now, I am talking about Laser cartridges, not inkjet. That's a whole nuther' story....Anyway, here's some tips:1. take out your cartridge and shake it like crazy (up, down, and all around). This helps loosen some of the ink that may have pocketed itself in that ink chamber somewhere. Gives you an extra boost sometimes in the ink. Milk that puppy for all it's worth!2.
But before I get too far ahead of myself, make sure you understand how to estimate your caloric and protein needs. If you don't, you can get a copy of the Top 12 Report [link at the end of this article] which will show you the simple to use formulas for calculating your calories. I'm going to 3,000 as the overall calorie requirements for any examples.
While there are several methods to determine your nutrient ratios, this will explain two popular methods referred to as the ISSA 1-2-3 Nutritional Rule-of-Thumb (International Sports Sciences Association). Once you know how many calories a day you need, you can determine the correct ratio.
Let's examine the ISSA intake guideline of approximately 1 part fat, 2 parts protein and 3 parts carbohydrates. This is generally accepted as a safe way to burn fat for those who are weight training and exercising.
If you were to follow this rule, you would guarantee you you'd be following a diet that was low in fat, moderate in protein and high in carbohydrates.
This probably comes as no surprise but this rule-of-thumb makes it amazingly easy to prioritize your thinking when it comes to purchasing food, preparing meals or even eating out! You won't be like a rat trapped in a maze anymore.
What I am about to share are two methods for determining your nutrient ratios based on the 1-2-3 rule.
Method 1
If you were any good at math, you can see that the 1-2-3 rule adds up to 6 parts. 1 part fat, 2 parts protein and 3 parts carbohydrates add up to 6 total parts. That is about the number of times per day you should be eating. Small but frequent meals that you might have read about elsewhere.
First, dividing up the number 3,000 in our example by 6 will give you 500 calories per part.
Second, knowing that one part equals 500 calories we can figure out the number of calories for each part based on the 1-2-3 rule-of-thumb.
Fat: 1 part x 500 = 500 calories allotted to fat
Protein: 2 parts x 500 = 1000 calories allotted to protein
Carbs: 3 parts x 500 = 1500 calories allotted to carbs
Note: If you don't know how many calories are in fat, protein and carbs, let me show you really quick so we can continue on with figuring the proper ratios. You'll use this later to keep it handy.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Finally you should begin to notice that if you take the calories allotted to each part and divide that number by the numbers above you get:
Fat Calories: 500/9 = 55g of fat
Protein Calories: 1000/4 = 250 grams of protein
Carbohydrate Calories: 1500/4 = 375 grams of carbs
Figuring out the ratios at this point is just as easy as dividing the nutrient totals by the overall calorie totals.
For example, 500 fat calories / 3000 overall calories = 16% fat. Carrying on you'll see this is broken down into:
Fat: 17% (rounded up)
Protein: 33%
Carbs: 50%
How's that for determining your own custom ratio? Now you know how to figure out how many grams of what nutrient you need per day using this simple rule.
Using a die
Establishing a business lease at the right location and premises in Arizona is a very crucial step for the success of the business. The wrong choice can run it out of business.It’s vital to find a building that is right for your business, one that with room for expansion and is both, comfortable and attractive to clients. Once an appropriate place has been found, establishing a business lease that is favorable to the tenant is important.Things to Consider While Establishing a Business Lease in Arizona:• The type of lease, the duration of the lease, renewal options if any, rent, the annual increase in the rent, the security deposit {usually two months rent} and the terms attached to it use by the lessor, etc., have to be discussed and decided upon. A gro
Let's examine the ISSA intake guideline of approximately 1 part fat, 2 parts protein and 3 parts carbohydrates. This is generally accepted as a safe way to burn fat for those who are weight training and exercising.
If you were to follow this rule, you would guarantee you you'd be following a diet that was low in fat, moderate in protein and high in carbohydrates.
This probably comes as no surprise but this rule-of-thumb makes it amazingly easy to prioritize your thinking when it comes to purchasing food, preparing meals or even eating out! You won't be like a rat trapped in a maze anymore.
What I am about to share are two methods for determining your nutrient ratios based on the 1-2-3 rule.
Method 1
If you were any good at math, you can see that the 1-2-3 rule adds up to 6 parts. 1 part fat, 2 parts protein and 3 parts carbohydrates add up to 6 total parts. That is about the number of times per day you should be eating. Small but frequent meals that you might have read about elsewhere.
First, dividing up the number 3,000 in our example by 6 will give you 500 calories per part.
Second, knowing that one part equals 500 calories we can figure out the number of calories for each part based on the 1-2-3 rule-of-thumb.
Fat: 1 part x 500 = 500 calories allotted to fat
Protein: 2 parts x 500 = 1000 calories allotted to protein
Carbs: 3 parts x 500 = 1500 calories allotted to carbs
Note: If you don't know how many calories are in fat, protein and carbs, let me show you really quick so we can continue on with figuring the proper ratios. You'll use this later to keep it handy.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Finally you should begin to notice that if you take the calories allotted to each part and divide that number by the numbers above you get:
Fat Calories: 500/9 = 55g of fat
Protein Calories: 1000/4 = 250 grams of protein
Carbohydrate Calories: 1500/4 = 375 grams of carbs
Figuring out the ratios at this point is just as easy as dividing the nutrient totals by the overall calorie totals.
For example, 500 fat calories / 3000 overall calories = 16% fat. Carrying on you'll see this is broken down into:
Fat: 17% (rounded up)
Protein: 33%
Carbs: 50%
How's that for determining your own custom ratio? Now you know how to figure out how many grams of what nutrient you need per day using this simple rule.
Using a di
Over our lifetime, some of us will accumulate debt. Some may accumulate more debt than they can repay. Soon a downward spiral takes place, and interest charges and penalties compounds the problem, making it more difficult to pay what is already owed.One popular from of exit from this downward spiral is the process of debt consolidation. For many, this option appears to be the only way out, and the only way in which they can resume sound financial health. The shocking truth is that , there are many pros and cons to debt consolidation. It is important to be aware of these as you determine if debt consolidation is the right path for you.Debt consolidation is a service whereby all debts from multiple sources are gathered and made into one debt and financed at
What I am about to share are two methods for determining your nutrient ratios based on the 1-2-3 rule.
Method 1
If you were any good at math, you can see that the 1-2-3 rule adds up to 6 parts. 1 part fat, 2 parts protein and 3 parts carbohydrates add up to 6 total parts. That is about the number of times per day you should be eating. Small but frequent meals that you might have read about elsewhere.
First, dividing up the number 3,000 in our example by 6 will give you 500 calories per part.
Second, knowing that one part equals 500 calories we can figure out the number of calories for each part based on the 1-2-3 rule-of-thumb.
Fat: 1 part x 500 = 500 calories allotted to fat
Protein: 2 parts x 500 = 1000 calories allotted to protein
Carbs: 3 parts x 500 = 1500 calories allotted to carbs
Note: If you don't know how many calories are in fat, protein and carbs, let me show you really quick so we can continue on with figuring the proper ratios. You'll use this later to keep it handy.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Finally you should begin to notice that if you take the calories allotted to each part and divide that number by the numbers above you get:
Fat Calories: 500/9 = 55g of fat
Protein Calories: 1000/4 = 250 grams of protein
Carbohydrate Calories: 1500/4 = 375 grams of carbs
Figuring out the ratios at this point is just as easy as dividing the nutrient totals by the overall calorie totals.
For example, 500 fat calories / 3000 overall calories = 16% fat. Carrying on you'll see this is broken down into:
Fat: 17% (rounded up)
Protein: 33%
Carbs: 50%
How's that for determining your own custom ratio? Now you know how to figure out how many grams of what nutrient you need per day using this simple rule.
Using a di
I seldom have a sleepless night but remember an occasion when I had difficulty falling asleep. Being awake when I should have been asleep was very annoying. Since I work at night, the problem may have been too much sunlight coming in through the window when it was time to go to bed. In the winter time the light isn't bright enough to bother me.Light influences the production of a hormone that regulates when we get that sleepy feeling. Too much light tends to make us wake up. Unfortunately, light is only one of the factors that influences our ability to fall asleep. Stress, caffeine use and a host of other factors can also contribute to a case of insomnia.Insomnia can be described as the inability to fall asleep, the inability to stay asleep or waking up
Fat: 1 part x 500 = 500 calories allotted to fat
Protein: 2 parts x 500 = 1000 calories allotted to protein
Carbs: 3 parts x 500 = 1500 calories allotted to carbs
Note: If you don't know how many calories are in fat, protein and carbs, let me show you really quick so we can continue on with figuring the proper ratios. You'll use this later to keep it handy.
Fat = 9 calories per gram
Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Finally you should begin to notice that if you take the calories allotted to each part and divide that number by the numbers above you get:
Fat Calories: 500/9 = 55g of fat
Protein Calories: 1000/4 = 250 grams of protein
Carbohydrate Calories: 1500/4 = 375 grams of carbs
Figuring out the ratios at this point is just as easy as dividing the nutrient totals by the overall calorie totals.
For example, 500 fat calories / 3000 overall calories = 16% fat. Carrying on you'll see this is broken down into:
Fat: 17% (rounded up)
Protein: 33%
Carbs: 50%
How's that for determining your own custom ratio? Now you know how to figure out how many grams of what nutrient you need per day using this simple rule.
Using a di
Most surfers use search engines like Yahoo! and Google to find the websites that they are looking for. Unfortunately there are billions of webpages listed in most search engines. If your website is to be listed at #123,768 chances are no one will ever know it exists. Fortunately, search engine rankings can be influenced by what you do to your website. The entire science of optimizing your website so that it gets listed higher on search engines is known as search engine optimization.Here are some easy to learn and execute tips for people new to the art of search engine optimization. Create your keyword list. The first thing you need to do is decide on the top searched keywords for your website. If you are a golfing site then your keywords will differ signifi
Fat Calories: 500/9 = 55g of fat
Protein Calories: 1000/4 = 250 grams of protein
Carbohydrate Calories: 1500/4 = 375 grams of carbs
Figuring out the ratios at this point is just as easy as dividing the nutrient totals by the overall calorie totals.
For example, 500 fat calories / 3000 overall calories = 16% fat. Carrying on you'll see this is broken down into:
Fat: 17% (rounded up)
Protein: 33%
Carbs: 50%
How's that for determining your own custom ratio? Now you know how to figure out how many grams of what nutrient you need per day using this simple rule.
Using a diet tracking program, that task should be as easy as cutting a fresh apple pie! But we aren't finished yet...
Method 2
But what if you don't want to just follow the simple 1-2-3 rule to lose weight? What if you really want to build muscle and you know you will need more protein?
That's where you simply modify the above rules to ensure protein is the #1 factor in your calculations. If you're thinking you have to reverse the formula, you are right but it's easy if you know how.
Example: Male, 200 lbs, 15% body fat, competitive athlete; using 1.14 grams of protein per lb of body weight for this example.
Protein:
1.14 x 200 lbs = 228 grams of protein a day. If you recall, we know that protein has 4 calories per gram right?
228 grams x 4 calories per gram = 912 calories from protein
Based on the daily calorie needs we used above, 912 protein calories / 3000 overall calories = 30%
30% of the overall calories we need a day are from protein.
Fat:
While the RDA might recommend 30% or less of your calories from fat, keep in mind the 1-2-3 rule which states that 1 part is fat.
1 part in this guideline is roughly 16.6% (but we'll just round that up for now).
All this means is you want to get 17% of your total daily calories from fat.
17% x 3000 total daily calories = 510 calories from fat...
Are you with me still?
Let's figure out how many grams that is simply by recalling that a gram of fat is 9 calories.
So 510 fat calories / 9 calories per gram = 56 fat grams per day!
Note: This may be a reduction for some people considering that it's quite possible you were getting 50% of your total calories from fats. If this is the case, you might just have to adjust the ratios at this point so it's not too drastic of a change. Slow and steady changes win the race.
Let's keep going.
Carbohydrates:
3000 daily calories - 510 fat calories - 912 protein calories = 1578 carb calories.
Again, if you recall there's 4 calories in a gram of carbohydrates.
1578 carb calories / 4 calories per gram = 395 grams of carbs per day.
If you ever wanted to know the specific ratios, it's just as simply as taking the nutrient calories divided by the number of overall calories.
In this example, 1578 carb calories / 3000 daily calories = 52%. So 52% of your overall daily calories come from carbs. You can do the same formula for the rest to see the exact nutrient percentages as shown in Method 1 above.
Hopefully you are still reading and if you are then just remember no matter if you use Method 1 or Method 2 of the 1-2-3
HTTP = HTML link (for blogs, profiles,phorums):
<a href="http://www.addyou.info/article/259806/addyou-EasyToFollow-Nutrient-Ratios-One-Minute-Lesson.html">Easy-To-Follow Nutrient Ratios: One Minute Lesson</a>
BB link (for phorums):
[url=http://www.addyou.info/article/259806/addyou-EasyToFollow-Nutrient-Ratios-One-Minute-Lesson.html]Easy-To-Follow Nutrient Ratios: One Minute Lesson[/url]
Related Articles:
Web-Enabled Call Center Services
What Makes Your Home Business Succeed?
Bookmark it:
|