Sport getting it straight

Sport Fitness
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Emm

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Ok, so after reading through threads and some articles I realize that I need certain foods that'll aid in my goal of slimming my lower body. I'm going to try the 5 small meals a day but what is considered a small meal, half a sandwich and a piece of fruit? And with each of those meals I should be getting carbs and protein + essential fats right? I'm not trying to build muscle just tighten and tone for a lean look.

Also: How do you calculate how much calories you should be getting a day?
 
You need to get some more basic information down.

So here is some guidelines if you have any questions from here please ask.

The Easiest Nutrition Guidelines Ever

1)Eat For Your Goal-
If needing to lose weight eat below your caloric needs. No more than 30% cut.
If needing to gain weight then eat above. Increase by 15% as needed.
Figure that out by going here.


2) Eat for Balance-Get at least 30% of every nutrient in a day. The other 10% is to do whatever you want with it.

3) Eat the right foods-This goes as follows.
Protein-Lean and Complete (chicken, turkey, egg whites, whey)
Carbs-Fruits and veggies should make up the majority of your diet and be paired with every meal.
Fats-Poly/mono fat balance high(fish oils, nuts, olive oil);Low Saturated fats

4) Eat Often- Eat 4-6 meals a day.
Each meal should contain 1 complete protein.
Each meal should contain 1 carb source of either fruit/veggies.

5) Eat 1 ingredient items-85% of your meals should be of one ingredient items.
An apples ingredients are an apple. An egg is an egg. You can certainly mix and match on ingredient items, but other than that your items 85% of the time should only be 1 ingredient items.

6) Drink Water-1/2 to 1 gallon a day for women who exercises, 1 to 1 1/2 gallon for men who exercise.

That's it. If you stick to that you will get results, plain and simple.
 
Hmm I don't think I've heard #5 before. I think I intuited it from my own experience, but don't recall seeing it in print before. What's the reasoning behind it?

In my opinion, whole, natural foods (nothing processed) is the way to go.
 
Very nice list Leip. That specific post should be a sticky in and of itself.

I believe she meant to eat whole, unprocessed foods. As in not applesauce with high fructose corn syrup and preservatives - but an apple. So, I think you got it right Stingo (by the way, you know more about this stuff than you let on).:)
 
Thanks deschain, theleip knows that I really read into things (e.g., our discussion about protein powder as "food" BUT it did get me started having protein shakes post workout). When I first read it I immediately thought of recipes, not foods per se. Then again dinner that night was boiled chicken breast, whole wheat pasta and sugar snap snow peas. And as for knowing about this stuff, I can't quite agree - I just know what happens to my body when I do these things, so can only speak from my experience.
 
Thanks all for being so helpful. It's all begining to make sense now.

Ok, so I'm about 5’3” 115 lbs, using that site it calculated to be about a 1500 cal diet, and if I should be getting at least 30% of protein, carbs, and fat then it'd be:

450 cal- Protein
450 cal- Carbs
450 cal- Fat
150 cal- Other

Right?

When adding calories from something in a package, do I go by the actual calories or calories from fat?
 
This is where FitDay.com comes in so handy. You enter in the label info, and all the other foods you eat, and it will show you what % of your calories are coming from what nutrients.
 
A common setup is 40% carbs, 30% protein, 30% healthy fats. You don't have ensure everything you put into your mouth is 40/30/30 - just that at the end of the day, that's what your numbers look like.

This would be: 600 calories from carbs, and 450 calories each from proteins and healthy fats. As deschain pointed out, fitday.com will help you with keeping track of this, but try not to get obsessed with it. Healthy eating is a lifelong thing - so you don't need to get burned out on it by micromanaging it.
 
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