Get Rid of Extra Fat By Eating
Your diet is made up of three macronutrients, namely, carbohydrates, fats, and proteins. Knowing how to eat these in the right amounts is important when attempting to get rid of extra fat.
“Macronutrient ratio” refers to the ratio in which the total daily caloric intake is derived from the three major nutrients, i.e., protein, carbs, and fats.
Often this is represented by a percentage. For instance, a recommendation of “30% protein” implies that 30% of your total daily calorie intake must come from protein.
So, what is the right macronutrient ratio to help you get rid of extra fat?
First, let me tell you that there is no single, absolute, rigid, “perfect” ratio. Although we are all human, the significant differences between us pertaining to our physiology and metabolism cannot be denied.
Even so, general guidelines that can help a majority of people to get rid of extra fat DO exist.
To begin with, let me tell you that fad diets, recommending an extreme restriction of some nutrients over others, should be ignored at all costs. You must have heard about the “zero carb” diets as well as those that require you to consume incredibly high amounts of fats or proteins.
Keep in the mind that the only logical way to get rid of extra fat is to opt for a balanced approach that gives you the healthy, sensible, and long-lasting results that you want.
Most people can start on the following baseline ratio; this is a ratio that I recommend for almost everyone….
45% carbohydrates
35% protein
20% fat
Using this ratio, which provides your body a balance of all the nutrients that it needs, will help you get rid of extra fat and ensure that it does not return.
Next, let’s figure out how to change these percentages into actual gram amounts….
Start by determining how many calories your body needs each day so as to get rid of extra fat. If you don’t know how to calculate your daily caloric requirement, you can Google “The Harris Benedict Formula,” which is an easy way to calculate it.
The number of grams of protein, carbohydrates, and fats that you should eat in a day can be determined only after you have figured out your personal target calorie intake to get rid of body fat.
The first thing to make note of is that protein and carbohydrates both have 4 calories per gram and fats have 9 calories per gram.
Multiply your total caloric intake by the percentage of each macronutrient, this will help you determine the number of calories you need to consume from each of the three nutrients.
For example, let’s say your daily target caloric intake is 2,000 calories, and you want 45% of your calories to come from carbs. The first part of your equation can be denoted as follows:.
2000 X 0.3 = 900
According to this equation, 900 calories in a day should come from your carbohydrate intake.
To get the total number of carbohydrates in grams that you need to consume, you should next divide the number from the first part of the equation by 4 (carbs have 4 calories per gram). The following equation denotes the second part of your equation:.
900 / 4 = 225
In the above example, you will need to consume 225 grams of carbs a day. Note that these numbers will vary depending on your daily caloric requirement to get rid of fat. Of course, your own numbers will vary depending on how many calories you need to consume each day to get rid of extra fat.
It’s really that easy!
So first find out how many calories you require each day to get rid of extra fat, and then apply the formula I just gave to calculate your daily gram amounts for each of the three nutrients. (Note that these numbers provide you with a rough idea of your daily consumption; you do not have to eat the exact amounts.).
Also, remember that the ratio I’m recommending is not a “magical” number; it’s simply a healthy, balanced way to eat. I can assure you that this ratio, if implemented, is the quickest way to get rid of extra fat!
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