Really Need To Get Rid Of Extra Fat? Consume These Foods

By: Lars E. Anderson Click author's name for more of his/her articles

"Macronutrient ratio" refers to the ratio in which the total daily caloric intake is derived from the three major nutrients, i.e., protein, carbohydrates, and fat.

Typically, this is given as a percentage. For example, if you are recommended "30% protein," 30% of your total daily calorie intake should come from proteins.

So, what is the right macronutrient ratio to force you to get rid of extra fat?

To begin with, let me say that there's no one, absolute, concrete, "perfect" ratio. While we are all human, there are definitely many differences between us with respect to our varied genetic make up and metabolisms.

Nevertheless, certain general guidelines that are applicable to most people who want to get rid of extra fat DO exist.

First, remember to avoid all those fad diets that suggest you stop eating certain nutrients. We've all heard about the "zero carb" diets, or even those that suggest you consume incredibly 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, results that last a life-time.

You could begin with the baseline ratio mentioned below that I recommend for most people.

45% carbohydrates
35% protein
20% fat

By using this ratio to develop a meal plan, you will be providing your body with a good balance of all the nutrients that you need; consequently, you will be able to get rid of extra fat and keep it off for good.

Next, let's figure out how to re-arrange these percentages into actual gram amounts.

To efficiently get rid of body fat, your first step should be to determine the number of calories your body needs every day. "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.

Once you've figured out your own required calorie intake to get rid of extra fat, simply figure out how many grams of protein, carbohydrates, and fat you should eat each day.

The first thing to make note of is that protein and carbohydrates both have 4 calories per gram and fats have 9 calories per gram.

Determining the number of calories you need to take in from each of the macronutrients is simple; simply multiply your total calorie intake by the percentage of macronutrient given.

For example, let's say your daily target caloric intake is 2,000 calories, and you want 45% of your calories to come from carbs. The first part of your equation can be denoted as follows:.

2000 X 0.3 = 900

This suggests that your daily intake of carbohydrates should provide you with 900 calories.

To get the total number of carbohydrates in grams that you need to consume, you should next divide the number from the first part of the equation by 4 (carbs have 4 calories per gram). The equation below represents the second part of your equation:.

900 / 4 = 225

According to this example, 225 grams of carbohydrates need to be eaten each day. Keep in mind that these numbers will differ from person to person depending on their individual daily caloric requirements to lose fat. Of course, your own numbers will vary depending on how many calories you need to consume each day to get rid of extra fat.

Child's play, isn't it?

Now that you know the formulas, go ahead and find out your total daily caloric requirement to get rid of extra fat. Then, by using the formula I just gave you, you can simply calculate your own daily gram amounts for each macronutrient. (You should know that eating the exact number of grams per day is NOT needed. These numbers are to simply provide you with ball park figure of your daily caloric intake.).

This ratio is a healthy, balanced way to eat; it is not "the dieting holy grail" in any sense. If you're looking for the quickest way possible to get rid of extra fat, I can say with all confidence that this ratio will help you do just that.

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