![]() The general recommendation is 2-2.5g/kg of BW or if you calculate in pounds, it comes to 1-1.2g/lbs of BW which I feel is very high and not required. Which is somewhat less than what most experts suggest. I also recommend your protein intake to be < 2g/kg of BW. For my vegetarian friends, your main protein source would be dairy (milk+yogurt), lentils and beans (daal/rajma/chole etc). I highly urge you to get most of your protein from healthy protein sources like chicken (whole roasted chicken is fine too), fish, eggs, milk. Honestly speaking, too much of something also might not be a good thing as well, especially when it comes from acid-processed whey protein powders. No doubt, protein is THE word nowadays, especially in the weightlifting fraternity. And it starts by having protein with every meal. Naturally, if you reduce a macronutrient, you need to simultaneously increase another macronutrient. You can be in the higher range (closer to 200g if you do heavy weight lifting) and can be towards the lower end of the range if you focus on moderate weights or simply bodyweight training or play a sport. In my LEAN program, I recommend a range of between 100g to 200g per day from the sources I have listed above. Obviously, if you are eating fewer calories than 2000, your total carb intake will be <200g. ![]() The best solution for Skinny Fat people is to reduce their carb content to somewhere around 40-50% of total calories which in this case will come around grams. No matter what you do, you will end up eating a lot of refined carbs this way! 60-70% of carbohydrates would come around grams of carbs per day. Reduce your carb calories from 60-70% to 40-50% And not just any oats, but steel-cut oats, as they are the best out there! ![]() When it comes to cereals I highly urge you to stick with oats. Whole wheat variation of bread/pasta has more nutrients and have a low glycemic load when compared with the refined variety. Just be smart when it comes to selecting the right brand and the right type. You can, in limited quantity, choose to have these food items. Note: This does not mean as Skinny Fat you are not allowed to go near bread or pasta. The above-listed carb sources are also loaded with nutrients including fibre. These carbs sources are very low on glycemic index and do not raise your insulin level as much as bread, pasta or cereals do. Replace all your carbs with the following carbs sources. Forward this post to your sons/daughters who are still having their sugar-laden cereals with skim milk!Ĭuring Skinny Fat starts with your diet especially by getting smart with the amount and type of carbs that you eat. And that’s where all the problem started.Īll you amazing parents would be smiling right now and would completely agree with me on this. More than 70% of calories used to come from whole wheat flour, rice, daal, rajma/chole (beans/pulses), milk and of course fruits.īut unfortunately, due to western influence, for me and for millions of people (especially Indians) the calories from whole wheat flour (the flour that we used was unprocessed which used to come from our village, unlike the refined ones you find in the market) was started to be replaced by bread, pasta and cereals. Anyways will continue this story some other day, my point here being that I was a vegetarian for first 20 years of my life.īeing a vegetarian, my diet was high carbs based (as most my Indian vegetarian brother/sisters would agree). And boy it tasted like rubber:( Not a good experience. So I thought what the heck: Let me start with chicken. This is because I and my friends used to split the food bill, and even though I was a vegetarian (my bill was the lowest) I was forced to pay an equal amount as my carnivores friends. Up until my late teens, I have never touched non-veg until I forced myself to try the chicken curry at National Dhaba in Connaught Place, New Delhi. However, I was convinced that this was the healthiest breakfast there was! How wrong was I:( My mom was not happy that I used to eat cornflakes with skimmed milk (tetra-pack pasteurized). Throughout these nine years, I was bitten by the low fat craze of the late nineties. My waist was around 36 inches when measured from the navel. Yes, I did gain decent muscle mass but was Skinny Fat at the same time. On the right side is a picture after 9 years of regular weight lifting. On the left side is me when I had just started weightlifting, with a light pair of green dumbbells in my room. I was Skinny Fat most of my life (before that I was Skinny, obviously).
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