Get Rid of Extra Fat: Here's How to Eat!

By: Sean Nalewanyj Click author's name for more of his/her articles

Our diet is made up of the following three macronutrients: fats, proteins, and carbs.

The ratio in which your daily intake of calories is divided among the major nutrients (carbs, fats, and proteins) is termed "macronutrient ratio." For instance, a recommendation of "30% protein" implies that 30% of your total daily calorie intake must come from protein.

While we are all human, there are definitely many differences between us with respect to our physiology and metabolism. But, despite the abovementioned, there ARE general guidelines to help get rid of extra fat, and these can be applied to most people.

First of all, make sure to ignore all of those crazy fad diets out there that recommend an extreme restriction of certain nutrients over others. No doubt you've heard about the "zero carb" diets or the ones that require you to eat high amounts of fats or proteins.

However, the only logical method to get rid of extra fat is to adopt a balanced approach that provides healthy, sensible, long-lasting results.

Here's my baseline ratio for most people to start on…

45% carbohydrates
35% protein
20% fat

You can get rid of extra fat once and for all if you incorporate this ratio into your diet; the ratio ensures that a good balance of all nutrients is made available to the body.

To get rid of extra fat, you will need to first identify how many calories your body needs each day. If you don't know this number, I would recommend that you run a Google search for "The Harris Benedict Formula" for a quick way to calculate it.

Once you have determined your personal target caloric intake to get rid of extra fat, you can figure out exactly how many grams of protein, carbohydrates, and fats to consume each day.

First, keep in mind that protein and carbohydrates both have 4 calories per gram, while fats have 9 calories per gram. Multiply your total caloric intake by the percentage of each macronutrient, this will help you determine the number of calories you need to consume from each of the three nutrients. For example, let's consider that your daily target caloric intake should be 2,000 calories and that you want carbs to be the source for 45% calories.

The first part of your equation will look like this:

2000 X 0.45 = 90

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

Next, dividing this number by 4 (carbohydrates contain 4 calories per gram) will give you the number of carbohydrates in grams that you should take in per day.

The second part of your equation will look like this:

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.

Get right to it. Simply figure out your daily caloric requirement to get rid of extra fat, and then determine the daily gram amounts for each macronutrient by using the above formula. (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.

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