Eat Right to Get Rid of Extra Fat

The three macronutrients that make up your diet are fat, protein, and carbohydrates.

"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. For instance, if you are recommended "30% protein," 30% of your total daily calorie intake should come from proteins.

Sure we're all human, but there are many significant differences between us with regard to our physiology and metabolism. Even so, general guidelines that can help a majority of people to get rid of extra fat DO exist.

First, remember to avoid all those fat diets that suggest you give up certain nutrients. Surely you've seen the "zero carb" diets or diets that recommend ridiculously high amounts of proteins or fats.

Remember, if you are striving for healthy, sensible, and long-lasting results, a balanced approach is the only effective and logical way to get rid of extra fat.

Here is the baseline ratio that I recommend most people start on?br />
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.

Start by determining how many calories your body needs each day so as to get rid of extra fat. "The Harris Benedict Formula" is a quick method to calculate this number; if you don't know your daily caloric requirement, I recommend you Google this and use the formula.

After you have calculated your own required calorie intake to get rid of extra fat, you can calculate the amount of protein, carbs and fats that you need to eat each day.

At the outset, let me tell you that fats contain 9 calories per gram and proteins and carbohydrates contain only 4 calories per gram. To figure the number of calories you require from each macronutrient, multiply your total calorie intake by the percentage of the macronutrient given. For instance, assume that your daily target caloric intake is 2,000 calories and that you want carbs to be the source for 45% of them.

The first part of your equation will be like this:

2000 X 0.45 = 90

This means that you will need 900 calories to come from carbs each day.

As you know, carbs contain 4 calories per gram; so your next step should be to divide that number by 4 to obtain the number of grams.

The second part of your equation can be denoted as follows:

900 / 4 = 225

In this case, you'd want to be consuming 225 grams of carbs each day. Remember, that your personal numbers will differ depending on your daily caloric requirement to get rid of fat.

So first figure out how many calories you need to consume in a day to get rid of extra fat, and then using the above formula, find out how many grams of each nutrient you should be eating. (You should know that eating the exact number of grams per day is NOT needed. These numbers are to simply provide you with an estimation of your daily caloric intake.)

I can guarantee that as long as you implement this ratio, it will help you to get rid of extra fat in the quickest manner possible.

1. Prev:Fat Loss Secrets That Will Blow Your Mind
2. Next:Learn the Right Way to Eat to Lose Weight Fast