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Note to Self:
Sodium Recommendations
Adults younger than 51 years should consume a maximum of 2,300 milligrams of sodium per day, according to the 2010 Dietary Guidelines for Americans. Older adults should limit themselves to 1,500 milligrams or less. Considering the average American eats 3,400 milligrams a day, there's a good chance you need to cut back. Reduce sodium consumption by steering clear of packaged and processed foods, reaching instead for whole, natural products. Instead of sprinkling your plate with table salt, opt for pepper, curry powder and other spices.
Sodium and Weight
Carrying an extra 400 milligrams of sodium in your body leads to 2 pounds of water weight gain. This is temporary; you'll expel the water once sodium levels normalize. However, excess sodium also leads to increased thirst. If you reach for sugary or alcoholic beverages such as soda, juice or beer to quench your throat, you could drink enough calories to cause lasting weight gain. Water is typically the best beverage choice for dieters, no matter what your sodium intake.
Note to Self:
Need to have 50 to 100 carbs a day for weightloss
300 or more grams/day - Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
Read more: http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/#ixzz2eFEuffqe
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835 kcal
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Líp: 14,37g | Prot: 59,90g | Carbs : 120,62g.
Pequeno Almoço: Natrol Omega-3 Flaxseed Oil 1000mg, Natrol B-100 Complex, Water, Coffee, Black Pepper, Orange Tomatoes, Mushrooms, Spinach, Cooked Egg White. Almoço: Natrol Omega-3 Flaxseed Oil 1000mg, appliednutrition Green with Svetol Extract, Great Value Distilled Water, Equate Ultra Weight Loss Shake - French Vanilla. Jantar: Broccoli, Omega-3 Flaxseed Oil 1000mg, Great Value Distilled Water, Black Pepper, Spinach, Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Fresh Lemon Juice, Garlic, Couscous Mix Roasted Garlic & Olive Oil, Quorn Chik'n Tenders, Canola Cooking Spray Original. Snacks/Outros: Kernel Season's air popped popcorn, Water with 1 tsp of sodium bicarbonate. mais...
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