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nutrition101

Weight Loss Tips:

Proper Food Intake Ratio’s

  • High Protein, Moderate Carbs and Fat
  • General Rule- 45% Protein, 35% Carbs, 20% Fat
  • Protein helps muscle recovery but even more important for fat loss, it doesn’t convert to fat and it regulates blood sugar levels to stop insulin from being released into the blood stream that stores fat.

What and When to Eat

  • Not only what you eat, but how much and when you eat is as important!
  • Eat protein source with every meal
  • Eat Complex and Simple Carbs (cereal, bread, dairy, fruits, potatoes, rice, etc) in morning and lunch.
  • Only eat Fiberous Carbs (veggies) after lunch and into the evening
  • 5-6 Meals a day. No large portions and eat/snack every 2-3 hours
  • Eat less white flour foods, more wheat based foods and fruit.
  • Eat less processed foods, and more natural/organic fresh foods.
  • REMEMBER, YOU ARE WHAT YOU EAT!

Calculate your BMR

  • Use BMR calculator, which will calculate the amount of calories you need to eat a day to maintain your body weight at a resting heart rate (if you rested all day).
  • Or take your weight and multiply by 10 to give you a estimated BMR
  • Knowing Your BMR is a good starting point to set your calorie intake daily to lose body fat or weight immediately.

Calculate your Caloric Intake

  • Calculate your Caloric Intake
  • Set your daily calorie intake from your BMR.
  • Convert those calories into grams to simplify your meal plan
  • 1 gram of protein and carbs = 4 calories, and 1gram of Fat = 9 calories
  • Taking an example- if your BMR is 2000 calories, your protein intake should be 900 (2000 x 45%) calories, then take 900 calories and divide by 4 which equals- 225 grams of protein. Now it’s easier to layout your meal plan to eat 225 grams of Protein, and do same for Carbs and Fat. See sample of meal plan and food guide. (Click here for meal plan)

Burn 2500-3500 calories a week

  • Your goal is to burn 2500-3500 calories a week in exercise activity.
  • For every 3500 calories you burn of your BMR caloric intake you lose an estimated 1 pound.
  • For example- if your BMR is 2000 calories a day, which means you need 2000 calories a day to maintain your weight at a resting activity. If you burn 1000 calories a day in exercise or regular daily activity, in 3-4 days you would (estimate) burn off 1lb of body weight. If you eat more than your BMR, or do less activity, that will slow your progress.
  • See attached chart for calories you can burn for specific activities (Click here for exersize chart)
  • Stay Consistent
  • Eat good consistently
  • You can eat 1 or 2 cheat meals a week, but keep your cheat meals to a specific day and then stay consistent the other 5-6 days. This consistency will change your body’s reaction to your caloric intake and start to break down fat.

Drink Water

  • Drink 128-160oz of water a day
  • Cleanse your system daily
  • Remove free radicals and bacteria
  • Decrease lactic acid for proper muscle recovery
  • Hydrate your system and muscles
  • Keep metabolism and digestive system active

Take Supplements

  • You can’t get your full daily dosage of vitamins and minerals from food alone. Take a high quality organic food based Multi Vitamin (NCS Organic Total Health).
  • Antioxidants are very important tool to lower your acid levels and decrease your chances of cancer and other harmful diseases. (NCS Super Cell)
  • It is very difficult to eat 50% of your protein calories from food. Protein supplements are a very good way to supplement to get your necessary intake of protein. (NCS Whey Lean)
  • Fat loss products are a big way to speed up your fat loss. You need to be careful on what products you use as there are a lot of bad and harmful products on the market. NCS has one of the most powerful non stimulant fat burners and is our #1 selling product today, calledDownSize. No jitters, and helps regulate fat gain from stress, and increases metabolism and natural energy levels all day long. (NCS DOWNSIZE)
  • There additional performance supplements that improve your workouts and muscle recovery. There are many great supplements on the market today to enhance your performance and results that are safe to use. (NCS Xcellerator– Pre workout pump and strength and NCS Lean Abolic 3– Natural anabolic supplement for lean muscle gain)

 

QUESTIONS? ASK THE NUTRITION GURU: Click here

Carbohydrates, Carbs, Sugars

Recommended Intake:

  • Males ? 19 years: (20% of Calorie Intake)
  • Females ? 19 years: (20% of calorie intake)
  • 5-8 Servings a day
  • 3-4 servings of Fruit a day
  • 1-2 Servings of Dairy a day

What’s Carbohydrates for:

  • Acts as the main source of energy for the body
  • Creates an energy reserve with its storage form, glycogen

Best Sources:

  • Found in all plant foods, such as grains, vegetables like potatoes, and Corn. Fruits, Breads, Pasta, Cereal, Flour, Dairy, and nuts
  • Also found in milk and milk products?

 

Fat, Lipids

 

Recommended Intake:

  • 20% of caloric daily intake.
  • 2-4 Serving a day

What’s Fat For?

  • Provides energy during endurance exercise, in between meals, and in times of starvation
  • Essential component of cell membranes
  • Insulates and acts as a shock absorber for bones and organs
  • Unsaturated fats decrease risk of heart disease
  • Omega 3 fatty acids assist in growth, development, and brain function

Best Sources:

  • Unsaturated fats (Good Fats) found in vegetable oils, salad dressings and margarines made from vegetable oils, Olive Oils, avocadoes, ground flax seeds, nuts, natural peanut butter, seeds, and fatty fish, such as salmon, and sardines.
  • Saturated fats (Bad Fats)found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts
  • Trans fats (Bad Fats)found in some margarines, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts

Protein, Peptides

 

Recommended Intake:

  • Males ? 19 years: (45% of Daily Caloric intake)
  • Females ? 19 years: (45% of Daily Caloric Intake)
  • 5-10 Servings a day

What’s Protein For:

  • Builds and maintains muscles, organs, skin, and blood
  • Assists in energy metabolism and cell processes
  • Defends body against disease through immune function
  • Regulates blood sugar levels in system

Best Sources:

  • Meat, fish, poultry, eggs, milk products, soy, tofu, nuts, seeds, legumes, beans, Whey Protein and Amino Acid supplement.