Jerryl garcia flexibledieting
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This document discusses flexible dieting and macro nutrient tracking. It explains that the main components to track are proteins, fats, and carbohydrates. It provides steps to calculate macronutrient targets based on caloric needs and offers an example breakdown of macronutrients for a 2000 calorie diet. While numbers will vary per individual and goals, tracking macronutrients can provide dietary flexibility and self-management while maintaining a balanced diet.
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Jerryl garcia flexibledieting
- 1. What is it? Diet plan? Why? Jerryl Garcia
- 2. Flexible dieting 101 Tracking of Macros aka Macronutrients Proteins Fats Carbohydrates **Main focus of diet
- 3. How do I find my MACROS? Step one: Find caloric intake ○ Online Caloric calculators ○ Mifflin St. Jeor Formula Fink HH, Burgoon, LA, Mikesky, A. Practical Applications in Sports Nutrition.(Second Ed).
- 4. How do I find my MACROS (con’t) Step two: Protein intake ○ 0.8g – 1.4g/ kg of bodyweight Step three: Fat intake varies Step four: Carbohydrates varies
- 5. Example: 2000 total Calorie diet Weight = 75kg Protein: 0.8g x 75kg = 60g Protein x 4 = 240 total calories from protein Fat: 30% of diet 2000 x .30 = 600 total calories from fat / 9 = 67g of fat Carbohydrates = remaining 2000 – 600 – 240 = 1160 calories / 4 = 290g of Carbohydrates
- 6. Which number(s) are right for me? Numbers are subjective Varies from each individual and goals desired Experimentation is important! Find what works best for you Example: Ketogenic approach = more fats in the diet
- 7. Advantages Disadvantages Flexible Overwhelming Self-management Learning curve Maintain sanity Over-reliance on processed foods Feeling balanced Can easily be distracted
- 8. Stewart, TM, Williamson DA, White M.(2002).Appetite.(Volume38.39-44). http://dx.doi.org/10.1006/appe.2001.0445
- 9. Enjoy freedom! Remember, Choose quality foods > processed foods! Questions?
- 10. Enjoy freedom! Remember, Choose quality foods > processed foods! Questions?
Editor's Notes
- Hello! My name is Jerryl, and I would like to talk to you about Flexible dieting. First, I would like to ask – Who here has heard about flexible dieting or the term “macros?” Today, were going to dive into the popular diet trend right now that is called “Flexible dieting” and I hope to shed some light on the diet lifestyle and educate you all!!
- Macro, What are they? Well, they are an abbreviated term for the word Macronutrients! – Yes, I know. BIG word! Macronutrients = Proteins, Fats and Carbohydrates. In this diet, these are the main key points that we pay attention to all the time. Gone are the days where we track calories. Now, we are tracking or reading the values on nutrition labels such as what I have here on the slide. The main philosophy behind flexible dieting is being able to eat whatever you want to so long as you adhere to the macronutrient breakdown that you have made for yourself. For what ever your goal may be, as long as you hit those numbers, you will see results. However, there is a catch. You also have to remember to consume natural- quality foods as well in practicing this diet!!
- How do you find your macros? It can take a bit of time calculating, but I can promise you that once you get your numbers, everything will click! First, we MUST find our caloric intake needed for a day. Keep in mind that we also have to take into account with we are looking to lose, gain or maintain weight. I’ve provided a general caloric formula that is widely used because it measures activity levels as well. In the mean time, I would also like to note that there are also websites that have a caloric calculator to help give you a rough estimate of where you might be.
- Once you have found your caloric intake, the next important piece is finding your protein intake. Why is it important compared to the other two? Well, it is because protein helps repair tissue in the body and helps us recover and grow. Ive provided another general formula to help find protein needed; this information is from the practical applications of sports nutrition book. The next two steps are very subjective. I say this because we all react differently to fats and carbohydrates. Also, there is also a factor of needing nutrient timing on when one shold receive nutrients. So we will leave that for now and I can explain how to find your fats and carbohydrates
- Here, based of a 2000 calorie diet, we also have a weighted measurement of 75kg (165lbs) of body weight Once we get our protein number down, we can now take a look at fats and carbs. How do you know what number to use? The answer is using a percentage between 25-35%. You can then factor that into the total caloric needs that it required in the day After fat has been calculated, you may now add all the calories from protein + fats and subtract that number to the total number to begin with
- How do we know which numbers are good for us? That’s the beauty! We do not have anything set in stone, and it allows us to be able to play around with the diet and try our what works for us and what does not work.
- Here are advantages and disadvantages of flexible dieting. It is great in allowing us to be flexible with our diet and be able to consume foods – given that we track the numbers. This provides a feeling of self-management which would eventually help us maintain our sanity and feel like were balanced. With some good, there are also some bad. At first, it can be very over-whelming; even to the point of being intimidating and one can simply change their minds about even starting! There is also a big over-reliance on eating anything you want to – forgetting about quality foods first!
- Here is a journal article that I found showing the difference between a rigid and flexible diet. I have highlighted the section that stated that those who participated in flexible dieting were more stress-free while those who were in a rigid diet plan began to have signs of food disorders and psychological damage. I figured this would be a great correlation to show you because it provides some evidence that having a flexible diet can be beneficial to not only food intake, but mental health as well.
- And that is it! I hope I was able to provide some insight on how the flexible diet works and the philosophy behind it. Are there any questions? Thank you for your time, and One last thing to remember … make sure to give yourself QUALITY foods first before counting your processed foods as your nutrition intake! Take care!