Hello everyone, As promised today will mark the beginning of a series on nutrition and diet. My goal is to help understand how your body uses the different nutrients and how to maximize fat loss by eating right and exercising. The truth of the matter is that any diet will work for a period of time. Too much information and misinformation that are constantly exposed to makes it even harder to know the right way to go for weight loss and sustained. Rather than forgo the food you want, you must learn to eat in moderation and allow yourself to ‘cheat days. ” Your health is a lifelong process, and their diet should reflect that. Most diets are hard torture and revert to old eating habits once they have lost weight. I will show you how to avoid that. First though we must understand the body and what we put into it, so lets begin. Your body has evolved over many, many years in the machine efficient and surprising that we take for granted today. There was no bottled water, chips, soft drinks or processed foods, when man first appeared. The man began to eat twigs, berries and what was always available at the time. As they became hunters, meat has been introduced into our diet. All the time we managed to keep our bodies active, vital human beings. He did it because the body does a thing like: it survives. You must understand that your body does not want to diet. We seek a state of homeostasis, which is a perfect balance, not too much, not too little. No matter if you take a little overweight or fat. As a matter of fact, wants the fat and weight so you can have some fuel in reserve. The body fights diets as fighting infections, colds, cuts, etc. treated as a hostile act and tries to eliminate it. You must learn to conquer the body at their own game and win. The only things that your body needs to survive are air, food and water. No matter what the food tastes like or where it came from. Its sole purpose is survival. We humans create an emotional attachment to food. Your body can care less if Wolfgang Puck preparing dinner is about to eat. Unfortunately food conducted intense feelings of human beings. Who among us does not have a favorite food, comfort food? What have you learned as children? You can not leave the table unless you finish everything on your plate. Combine that with all the food ads, the availability of junk food and the decline of our time, and no doubt 1 in 3 Americans is obese. In order to facilitate fat loss you should think about your body like a car and food as fuel that powers it. I used this metaphor in the past, but is spot on. If you own a Ferrari or a Bentley uses the best available oil and gas. However, toxic foods we put into our bodies every day. As the car goes so goes your body. Even at rest it needs fuel. It needs energy to breathe, pump blood, even to read this article. It is therefore necessary to give your body the right nutrients in the right amounts at the right time. Al starve your body no longer functions properly. If you starve a car fuel, what happens? No longer running. Your body is no different. When starved of calories slows considerably. When you finally eat it will store the most nutrients for later, because he knows he will be deprived of fuel. That’s why starvation diets are a horrible idea and never really work. Every 72 hours your body evaluates your calorie needs. Calculate how much energy is spent and how much fuel was taken in and adjusts accordingly. The shortage is perceived as a threat to survival. This is why weight loss on a starvation diet will leave almost immediately. This is also why diets always hit a plateau. Your body adapts to deprivation of adjusting expenditure. He has outwitted and outlasted his opponent once more. Protein is the macronutrient that only support lean mass in the body. LBM is the muscle and bone tissue. The protein is responsible for repairing, growth, repair and maintenance of all body tissues, so you can see why I think is the most important macronutrient. Design, implementation, or even standing in line because of wear on his body. Lifting weights to build muscle tissue, but what comes first is the breakdown of tissue. Microscopic tears occur in muscle and should be repaired by the body. If you wonder why they are sore after a workout is because of the breakdown of muscle tissue. Protein repairs these tears and make stronger next time. “What does not kill you makes you stronger” is something I have heard countless times. The protein is also necessary for the formation of hormones, enzymes and antibodies. It is the main source of building material for muscle, blood, skin, hair, nails and internal organs. As a bonus heated protein metabolism by eating more calories when eaten in other macronutrients like carbohydrates and fats. This is what is known as the thermic effect of food. Food needs to be broken in order to be absorbed and this requires energy. Protein requires more energy expenditure than fat or carbohydrates in order to be used by the body. Ok now that I have shown how the protein is important, how much you need and when? I favor a diet high in protein, but my needs are very different from the average person. A good general rule for everybody is 1 g per kilo of lean body mass (1) weight. Active people should consume 1. 5 to 2 g per kilo of lean mass. You need to consume protein at every meal, since it can not be stored and what is not used immediately is processed by the kidneys and excreted (25-40 g per meal is enough). Please return to the body for fuel lean muscle and not fat as many think. Fat is the last thing your body wants to use, offering insurance for survival. I will address that in another newsletter. The protein is evaluated by its biological value, a measure which shows how well a food, is used. The best egg protein (nature’s perfect food) that has a biovalue of 100, followed closely by beef, poultry and fish. Milk is 80 percentile, while soy is somewhere in the 60th percentile. I’ve said time and again, but soy is a very poor source of protein. Keep your lean protein with the purchase of lean meats, poultry and fish. Where a need, a ready to drink protein shake can complement consumption, providing a low calorie high quality protein source with very little fat. After all, if you’re trying to lose weight calorie intake should be adjusted, but it depends on how the only way to create calorie deficit. The intake of protein throughout the day keeps your metabolism high and burn more calories at rest. It also helps balance sugar levels in the blood so nutrients are used optimally. Eating small meals throughout the day helps to maintain balanced levels of nitrogen. Nitrogen is what keeps the muscles hard and firm. When you are in a negative state of nitrogen in your body and your muscles feel soft and “soft.” When the muscle is not healthy, the body uses energy, which is the last thing you need. I advocate 4-5 small meals throughout the day to achieve a positive nitrogen balance, regulate blood sugar and not feel hungry. Make protein ally in the fight against fat. If you need our help, please visit our website: www. one2onefitnessandnutrition. Rule COM follows: “Carbohydrates: Friend or Foe?” (1) lean mass is calculated by calculating their percentage of body fat (body fat scale, or tongs work well) and then subtracting the weight of its total weight. Example, if you weigh 200 pounds and your% body fat is 30% body fat is 60 pounds. Then subtract 60 pounds from 200 and muscle mass is 140 pounds.