Nutrition Basics

The problem with high protein/low carb diets

• This diet causes a person’s metabolism to change to a state of ketosis (occurs in diabetes)
• The body converts from burning cards for fuel to burning its own fat. This causes ketones to be released into the bloodstream as an energy source.
• Could cause excess excretion of calcium in urine. Eventually leading to osteoporosis.
• Shunning carbs keeps people away from eating fruits and vegetables, which are the best sourses for vitamins, fiber, and antioxidants.  
• Animal foods are high in saturated fats, which increase the risk for heart disease, stroke, diabetes, and sever types of cancer.
• Higher fat foods raises cholesterol levels and increases cardiovascular risk.
• Consumption of processed meats like hit dogs, sausages, and deli meats have been linked to increased risk of type 2 diabetes, cardiovascular disease, and colorectal cancer

Carbs: Simple Vs. Complex

Simple: Are made up of one or two sugar molecules. They are the quickest source of energy. However, these foods contain few nutrients other then calories. They also lack fiber and move through the bloodstream quickly. Examples are: Table sugar, brown sugar, corn syrup, honey, maple syrup, jams, jellies, fruit drinks, soft drinks, and candy.

Complex: Digest slowly and keep blood sugar more stable. They are often rich in fiber, more satisfying, and promote health. Complex carbs are found in whole plant foods and are often high in vitamins and minerals. Examples are: green vegetables, whole grains (oatmeal, pasta, whole grain breads), starchy veggies (potatoes, sweet potatoes, corn, pumpkin), beans, lentils, peas. 

How many calories should we intake a day?

This is a tough question. Metabolism varies based on gender, height, weight, and activity level. An executive physical from a physician can provide you with more accurate results.  A general rule of thumb is it takes 8-10 calories to sustain one pound of body weight. Example, to maintain 150 pounds a person would consume 1200-1500 calories. I would recommend tracking your calorie intake and weight for a week or two to see what your eating and if you are gaining weight. A great app for tracking calories is My Fitness Pal. 

Tracking carbs, protein, and fat will be essential for your fitness. Your total calorie consumption should be split 25% protein, 25% fat, and 50% carbs. Of course, this is a general rule of thumb. If you're training for a marathon or you're a specific type of athlete your percentages may be different. 

Example:
1200 calorie per day diet will be split: 600 calories from carbs, 300 calories from fat, and 300 calories from protein.

How do I lose a pound?

To lose a pound in one week the average person has to burn 3500 more calories then he or she consumes. That's an average of 500 calories burned per day. 

Example:
A 150 person with a "break even" calorie intake of 1200 can consume 1200 calories per day, however; he/she will have to burn 500 calories exercising that day and continue this for 7 days to weigh 149 pounds in a week. Or another option, is to intake 1100 calories per day and burn 400 calories exercising.  

Typical calorie burn per excercise

Running: 100 calories/mile
Yoga: 150-400 calories/hour (depending on intensity)
Spinning: 500-1000 calories/hour (depending on intensity)

Weight training also helps burn calories longer and is a good addition to any workout routine. 

Shelly Schultz Arizona Softball