Recommended Baseline Ratio

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To burn maximum amount of fat you need to design a diet that has nothing excess. No excess proteins. No excess carbs. No excess fat. This type of diet has shown promising results time and again.

When you restrict fat in your diet your appetite center doesn’t feel satisfied, you’re bound to feel hungry and your body recognizes it as starvation. This can lead to excess consumption of carbohydrates.

Your body needs a decent dose of dietary fats and essential fatty acids. Your body cannot produce essential fatty acids. so by depriving your body of fats you are starving your body with a lack of essential fatty acids.

A good rule of thumb is to never let your total daily fat intake drop below 10% of your daily caloric intake.

On the other hand, fats are calorie dense. Therefore you should avoid a diet extremely high in fat.

While on the baseline diet do not let your fat intake exceed 30% of your total calories. If you do, you can kiss your abs good-bye.

Some rules can be broken and others are unbreakable. There’s no way of reaping the  reward of a super body that will make you look good and desirable without paying the price. It’s hard work. It’s going to get harder as we move on to the section that involves workouts.

I’m NOT going to discuss insane routines that will make your head spin and throw your professional life out of control. That is not the purpose of this blog. but in the coming sections we are going to discuss a set of exercises that you can fit in your daily lifestyle and build your overall stamina to concentrate on your career and personal life.

Our ultimate goal here is to build a super strong body over a long period of time and build habits that will keep you in respectable shape for the rest of your life.

Ok now coming back to what to eat and what to avoid. You want to keep your fat consumption around the 20% mark and not let it exceed 30% of your total daily caloric intake.

Lets tackle the main issue with diets. The REAL issue here is satiety. The popular myth that our stomach increases and decreases according to the quantity of food intake is false. Our stomach size remains the same throughout our life… bur out satiety centers readjust.

For example if you stuff your stomach, your satiety center gets readjusted to a higher level, and you will feel full only when you consume large amounts of food. On the other hand… if you reduce your food intake and consume lower amounts of food, the satiety center gets readjusted and you will soon feel full with low amounts of food.

Of course this effect takes time time heppen. Nevertheless…the satiety center is a powerful thing. it can induce massive cravings and cause you to act irrationally.

However we can use our knowledge to deal with the satiety center. Lean proteins are your friend. You may feel extremely hungry and your mind will push you to consume foods that release instant glucose. Resist this urge.

Lean protein sources leads to a greater satiety effect from meals and you are going to feel fuller and better if you consume lean protein instead of fatty foods. Proteins also have a high thermogenic effect so you wont get fat by consuming lean proteins… and you will feel satisfied with a smaller quantity of proteins. So, in your quest to getting a better body always remember to consume lean proteins to satisfy your hunger. Never resort to fatty or junk foods… and… once again… EAT CLEAN LEAN PROTEIN.

If you examine it closely, it’s not all that difficult to make a lean protein dish. You can pour 3 tablespoons of olive oil in to a frying pan and fry lean chicken meat. Through in some grean veggies and a complex carb… and dinner is served! (or breakfast… or lunch)

If you crave for taste then you can always keep a bowl full of chicken marinated in spices and whenever you feel hungry. Just pull out 5-10 pieces of chicken from the bowl and grill it in the microwave or fry it in a pan. Yummy dinner is served! (or breakfast… or lunch)

Look at the energy dynamic of it :

250 grams of lean chicken = 285 calories (53 grams of pure protein)

+ spices = 30 calories

+ Grill = 0 calories.

Total calories in 250 grams = 315 (and let’s not forget the thermic effect)

Easy fatty alternatives:

Snickers bar = Total calories in 100 gram bar = 576 (7 grams of protein)

Lays potato chips = Total calories in 100 grams = Over the roof!

Dark Chocolate 100 grams = 540 calories (5 grams of protein)

We will discuss diets in the upcoming sections. For now, for the baseline diet, your protein consumption should never drops below 25% of your total daily caloric intake. Ever. Try not to exceed protein consumption over 40% of your total diet. The ideal amount is close to 35% of your total diet.

This should leave enough room for carbohydrate consumption… which ultimately makes up the highest portion of the baseline diet.

Now that we’ve discussed the two essential players in diet let’s talk about carbohydrate ratios. Your diet should be made up of 20% fats, 35% proteins and that leaves room for carbohydrates to make up for 45% of your diet.

Of these 2/3 or more should be complex carbohydrates so that your body doesn’t suffer from unnecessary insulin spikes and glucose cravings. Carbohydrates can transform into fats easily. For this reason your carbohydrates should  never exceed 60% of your total daily calories. So, the our ideal diet would consist of :

45% Carbohydrates

35% Protein

20% Fat

This diet will keep your body under control and you need not fear any adverse effects or permanent weight gain from such a diet. This is the basic foundation on which great bodies are built. This ratio will not cause any magical transformation to your body. However, this diet will ensure that your body remains stable and renders your body flexible for muscle gain and fat loss.

You want to research all the foods that you take in your diet and you count the amount of calories proteins and fat in all the foods. This may take one evening. But it will give you better benefits than an evening spent on idle gossip or watching television.