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Sunday, November 18, 2012

How Much Protein? Fat? Carbs?



So How Much Protein? Fat? Carbs? should I be taking in - As long as I'm juicing twice a day, and eating Vegetables, beans, nuts, seeds and legumes I can't be doing bad.  After listening to and watching Dr. Colin Campbell (Author of the China Study) he would suggest that I limit protein to 5% - 10% of my total caloric intake (most other sources suggest 10-35%).

Check out this lecture he did (grab a cup of tea -sit back and listen - or not)


Dr. Campbell says that if we limit to our intake of dietary protein consumption to 5% of our total caloric intake we can virtually turn off the switch that causes cancer!    And, that eating a plant based diet provides us with 5-8% in protein - which is within that range he suggests!

His research indicates that when our intake of dietary protein exceeds what our bodies actually need that is when  problems of cancer arise - Please watch the video and form your own opinion.

So, when someone asks the question of me - where do you get your protein -I say, fruit and Vegetables, nuts, grains, seeds, legumes.

So how do I know how much of what I am getting? 

 I've looked at a lot of literature and what I'm going with is what I found in LiveStrong.com (links to articles below).

The First Question I had to ask is - 
HOW MANY CALORIES do I need to consume per day?
 Here's the formula -

Basil Metabolic Rate
For women: BMR = 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years).
For men, the equation is: BMR = 66+ (6.3 x weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years).
If you have Excel - here is the formula you can put in I'll use mine as an example:
=SUM((G50)+ (4.3*140)+(4.7*62)-(4.7*57))     The result of this for me is 1281 calories per day.  

Now if I want to lose weight I should consume 500-1000 fewer calories in order to lose 1-2 pounds per week.
Click HERE for the link to the article at LiveStrong.com on how to determine your caloric intake


 Ok so Now I know how many calories per day I need to consume  1281 -   Using that as my base I can now determine % of each category of food I need or # grams I should consume. (Click Here for LiveStrong 
 Article that addresses intake of food with 1200 calories per day).

I took this information and created an Excel page - you can do the same -I used 1200 Calories and %'s from LiveStrong and Dr. Colin Campbell.   If you want a copy of the excel page with the formula so you can fill in your own info. email me and I'll send it to you.

For Me
Protein 10-35% (Dr. Campbell says 5%-10% to turn off cancer) 
Fat 20-30%
Carbs 45-65%
Fiber - suggestion is to consume 14 grams of fiber for every 1000 calories you eat.
Carbs and protein provide 4 calories per gram FAT contains 9 calories per gram

The FDA recommends consuming 65g of protein per day. Many healthy protein sources -- such as lentils, beans, lean red meat and baked fish -- are low in calories.  And as stated above a PLANT BASED diet provided between 5-8% protein.  So I'm going with at as my % of Protein.


protein is a crucial component in a 2000-calorie meal plan. The FDA recommends consuming 65g of protein per day. Many healthy protein sources -- such as lentils, beans, lean red meat and baked fish -- are low in calories. Around 10 to 35 percent of your daily calories -- or 200 to 700 calories -- should come fro

Read more: http://www.livestrong.com/article/361373-percentage-of-carbohydrates-fats-and-protein-in-a-2000-calorie-meal-plan/#ixzz2Cajf3sR3
Check out these great links to indivdual articles on this subject over at livingstrong.com  - check it out.
The literal building block of muscle, protein is a crucial component in a 2000-calorie meal plan. The FDA recommends consuming 65g of protein per day. Many healthy protein sources -- such as lentils, beans, lean red meat and baked fish -- are low in calories. Around 10 to 35 percent of your daily calories -- or 200 to 700 calories -- should come from healthy protein sources to keep your muscles strong and maintain healthy tissues in your body.

Read more: http://www.livestrong.com/article/361373-percentage-of-carbohydrates-fats-and-protein-in-a-2000-calorie-meal-plan/#ixzz2CajLJqBi

Link to LiveStrong article on How To Calculate Daily Caloric Intake
Link to LiveStrong article on Number of GRAMS you should consume from Protein, Fat and Carbs 
Link to LIveStrong article onThe breakdown of  Percentages of Protein, Fat & Carb you should consume daily   
Link to LiveStrong article on Number of Grams of Fiber you should consume

FAT = The Mayo Clinic nutritionist Katherine Zeratsky suggests a helpful equation for tallying up fat grams.

Suppose you consume 2,000 calories a day.

Multiply 2,000 by .20 (20 percent), which is 400;
Now multiply 2,000 by .35 (35 percent), which is 700.
If you eat a 2,000-calorie diet, you should get between 20 percent, or 400, to 35 percent, or 700, calories from fat.

Since there are 9 calories in a gram of fat, divide 400 and 700 by nine, which is 44 g and 78 g, respectively. Therefore you should consume between 44 and 78 g of fat daily. The same formula can be used for lower and higher calorie diets. Someone who eats a 1,600-calorie daily diet should get between 36 and 62 grams from dietary fat, for example.

Mayo Clinic nutritionist Katherine Zeratsky suggests a helpful equation for tallying up fat grams. Suppose you consume 2,000 calories a day. Multiply 2,000 by .20 (20 percent), which is 400; now multiply 2,000 by .35 (35 percent), which is 700. If you eat a 2,000-calorie diet, you should get between 20 percent, or 400, to 35 percent, or 700, calories from fat. Since there are 9 calories in a gram of fat, divide 400 and 700 by nine, which is 44 g and 78 g, respectively. Therefore you should consume between 44 and 78 g of fat daily. The same formula can be used for lower and higher calorie diets. Someone who eats a 1,600-calorie daily diet should get between 36 and 62 grams from dietary fat, for example.

Read more: http://www.livestrong.com/article/430153-fat-grams-recommended-per-day/#ixzz2CaVEbo2L
 CARBS=
The Institute of Medicine recommends that a healthy diet contain between 45 and 65 percent carbohydrates. For a standard, 2,000-calorie diet, this amounts to between 225 and 325 g daily. Highly active individuals should aim for the higher end of this range, 60 to 65 percent of daily calories. With a high activity level, you might need to consume 3,000 calories or more daily. As a result, you need to take in at least 450 g of carbohydrates daily.

The Institute of Medicine recommends that a healthy diet contain between 45 and 65 percent carbohydrates. For a standard, 2,000-calorie diet, this amounts to between 225 and 325 g daily. Highly active individuals should aim for the higher end of this range, 60 to 65 percent of daily calories. With a high activity level, you might need to consume 3,000 calories or more daily. As a result, you need to take in at least 450 g of carbohydrates daily.

Read more: http://www.livestrong.com/article/505804-recommended-grams-of-carbs-per-day-for-a-highly-active-individual/#ixzz2CaaDu5Zj
The Institute of Medicine recommends that a healthy diet contain between 45 and 65 percent carbohydrates. For a standard, 2,000-calorie diet, this amounts to between 225 and 325 g daily. Highly active individuals should aim for the higher end of this range, 60 to 65 percent of daily calories. With a high activity level, you might need to consume 3,000 calories or more daily. As a result, you need to take in at least 450 g of carbohydrates daily.

Read more: http://www.livestrong.com/article/505804-recommended-grams-of-carbs-per-day-for-a-highly-active-individual/#ixzz2CaaDu5Zj
Mayo Clinic nutritionist Katherine Zeratsky suggests a helpful equation for tallying up fat grams. Suppose you consume 2,000 calories a day. Multiply 2,000 by .20 (20 percent), which is 400; now multiply 2,000 by .35 (35 percent), which is 700. If you eat a 2,000-calorie diet, you should get between 20 percent, or 400, to 35 percent, or 700, calories from fat. Since there are 9 calories in a gram of fat, divide 400 and 700 by nine, which is 44 g and 78 g, respectively. Therefore you should consume between 44 and 78 g of fat daily. The same formula can be used for lower and higher calorie diets. Someone who eats a 1,600-calorie daily diet should get between 36 and 62 grams from dietary fat, for example.

Read more: http://www.livestrong.com/article/430153-fat-grams-recommended-per-day/#ixzz2CaVEbo2L
It's still too much for me to remember all of this - but I like to see what the numbers are -  As I said at the beginning of this post - As long as I juice Fruits and Vegetables 2x a day and eat Vegetables, beans, nuts, seeds and legumes I can't be doing bad. 

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