Protein Intake
Since amino acids are the building block of your muscles, you need to supply your muscles with this building block and that too 6 times a day. If you body is not getting enough proteins from the diet than your body will draw it from the muscles. So each of your “6 meals a day” should be rich in protein. Now coming towards the exact amount of protein you need to take for weight loss routine. There is no complex scientific formula involved to calculate the requirement. You need to take 1 grams of protein per pound of your body weight. So if you weight 170 pounds, take 170 grams of protein. Its simple as that.
Sample 6 meals a day diet plan for weight loss followed by this discussion will contain the exact break up of each meal and the amount of protein per meal. You can figure out the nutritional benefits and sources of protein from the Macronutrient Nutritional information.
Carbs Intake
Carbohydrates play a vital role in weight loss. You need to very careful when it comes to carbs intake. The reason is, INSULIN. As you already know that you need energy to perform daily activities and carbohydrates are the main source of energy, so its intake is a must. Carbs result in the release the most anabolic hormone “insulin”. This hormone helps in the delivery of the nutrients like carbs, amino acids and creatine to the muscles and boosts the body’s anabolic process. With the excessive carbs intake that results in higher release of insulin, also leads to fat storage. Insulin, also suppresses the enzyme, “cortisol” (for search engine), this enzyme is chiefly responsible for muscle decay. So insulin in a extremely effective anabolic component. But there is downside to this also. Fat storage is mainly due to huge bursts of insulin release.
This discussion leads to the conclusion that you need to regulate and control the release of insulin. Since it is released everytime you eat anything, but carbs are chiefly responsible for it. By taking complex carbohydrates you can take control of the situation. As more complex the carbohydrates are, slower the release of insulin. So, when it comes to carbs intake, you should take as much of complex carbohydrates as you can. Avoid sugar and simple carbs as they result in rapid release of insulin.
But there are situation where you can take advantage of insulin anabolic properties. Breakfast and post workout are the times where you can benefit from the rapid release of insulin. You take breakfast after 7-8 hours of sleep and by that time your body is in catabolic state and cortisol is at its maximum. To prevent the cortisol from wasting your muscles, you should take a balanced mix of complex carbohydrates and protein. Also after workout your body is a serious state of catabolism. During this time your body is trying to recover and need energy. This is the time where you can make use of simple carbs. sugary punch or banana are a very good choice after the workout for rapid release of insulin.
Sample 6 meals a day diet plan for weight loss followed by this discussion will contain the exact break up of each meal and the amount of carbs content per meal. Detailed discuss about the nutritional values of complex and simple carbs included in the macro nutrients discussion.
Multi-Vitamins / Multi minerals
For weight loss your body needs more minerals and vitamins than a person with normal routine. As your calorie intake is lowered so does your nutritional contents. So you need to make up for that. You need more than average amount of supplements than normal idle persons. With proper supplementation you will feel the difference, you wont get sick often and you will recover quickly also. XXXXXXXXXX is a premier source of multi-vitamin and minerals. It takes care of the daily requirements and keeps you fit for your weight loss routine.
Detailed discuss about the nutritional importance of micro nutrients vitamins and minerals is included in the micro nutrients discussion.
