My diet log which I thought was pretty good apparently needed some work, and Mark was not all that pleased by it. Sure I was well within the calorie range where I needed to be, but what I was eating was not even what he considered to be food or edible at all. Empty calories, food with absolutely no nutritional value what so ever. I was in amazement. For 36 years I've eaten damn near whatever I wanted in what ever quantity I wanted and now I have to be selective and choose what I eat wisely. It so happens that "food" does not come from a box. It is either born or grown. And should fit those two criteria.
To me, a calorie was a calorie. I knew how to watch those, but I never knew there was a different kinds of calories! Or that there were certain nutrients in food that we should have in a certain ratios. Carbs, fat, protein, fiber, sodium..........My head was starting to spin and we hadn't even even gotten through the first 15 minutes of class! So much to remember, how the hell am I ever going to succeed at this!! We went over my log bit by bit and he pointed out which foods on my list I couldn't eat. I also came home with a list of exactly how many of those previously listed nutrients I needed to eat for each meal and snack that I had. I now had my work cut out for me, I needed to hunt down foods that fit those requirements and fit inside my caloric range while also remembering that it had to be born or grown. It's much harder than it sounds. And I'm still struggling with it every single day. Just ask my poor wife.
So for all of you that don't know...here is what I learned.
1. 3500 Calories = one pound of fat.
2. 1 gram of protein = 4 calories
3. 1 gram of carbohydrates = 4 calories
4. 1 gram of fat = 9 calories
5. 1 gram of alcohol = 7 calories (this is where the beer bellies come from. The second highest in calories next to fat!!)
My nutrient ratio is 35% protein, 25% fat, 40% carbs. (forget the no carb atkins thing, your body NEEDS carbs). Meaning that 35% of what I eat in a day has to come from protein, 25% from fat and 40% carbs. All while staying within my caloric range. There is so much more. Complex carbs, simple carbs, glycemic index etc etc etc etc....I mentioned before that this was becoming my obsession, I just never knew how badly this would take over my life!!
At this point I've lost 34 pounds of fat since the start of the year. Lets hope this trend continues.