I frequently have patients ask me about diet and exercise. I would like to give you an overview and then how I incorporate this into my personal routine. Exercise regularly, at least 3-5 times a week. High intensity training at least 2 times a week stresses the body and promotes anaerobic metabolism.
Diet is a broad term and encompasses all solids and liquids ingested. This includes everything from the cream in your coffee, dressing on your salad, glass of wine you have for dinner and everything in between, they all add up! Our bodies act like a machine use your car as an example you drive it a lot the gas gauge goes down there’s more wear and tear and there’s more maintenance. If it sits in the garage it doesn’t burn any gas and the battery can go dead. The more you do each day the more calories you burn. If you take in more calories than you burn they get stored most frequently as fat. There are some extenuating The weightlifter who protein loads will get muscle mass enhancement.
However, the person that eats high calorie meals with high calorie beverages is a set up for weight gain. Unhealthy eating habits have contributed to the obesity epidemic in the United States. This translates to about 1/3 of adults and 17% of adolescents aged 2-19 years are obese. A poor diet even in those with a healthy weight is associated major health risks ie heart disease, hypertension, type 2 diabetes, osteoporosis, and certain types of cancer.
I now have a mental list of healthy eating goals ( let it be clear that everyone has their own opinion on what “ healthy” is). I must footnote my wife here because she has fostered much of my dietary transformation. After all, I am an Italian-American and I like….no LOVE to eat! Typical meals growing up included olive oil on everything ( I think even my pacifier was dipped in olive oil) bread and of course LOTS of pasta!
Moderation is the key along with substitution, I now eat protein pasta with low fat turkey sausage. Fruits and vegetables accompanying dinner, fruit as a desert. These two foodstuffs are great as snacks. Rich in vitamins, minerals and fiber.
Fat free or 1% milk; fewer calories and fat. Again, good source of protein, I frequently will have a cafe latte using a high protein fat free milk as a jump start in the morning before the gym.
Lean protein; ( turkey, chicken), poultry, seafood ( has minerals and omegas), limited red mea,t dry beans or peas, eggs, nuts and seeds.
Water ; no sugary drinks
LIMIT ; carbs and fat…. My new desert is low fat ricotta cheese, baking protein power, egg whites, fat free condensed milk mixed as a pumpkin cheese pie. Each slice give approximately 20 grams of protein and low fat, delicious
The average moderately active male/ female have basic caloric requirements of 2500/2000.