Get Rid Of Extra Fat: Here's How To Eat!

By Author: Sean Nalewanyj
Total Articles: 53
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Our diet is made up of the following three macronutrients: fats, proteins, and carbs.

When we talk about a "macronutrient ratio," we're referring to how much of your total daily caloric intake should be derived from each major nutrient (protein, carbs, and fats). For instance, a recommendation of "30% protein" implies that 30% of your total daily calorie intake must come from protein. Yes, we are all human, and in a sense, we are the same; however, our distinct and unique physiology and metabolism makes us all different.

Even so, general guidelines that can help a majority of people to get rid of extra fat DO exist.

To begin with, let me tell you that fad diets, recommending an extreme restriction of some nutrients over others, should be ignored at all costs. We've all seen the "zero carb" diets or those that recommend incredibly high amounts of protein or fats.

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

This ratio will ensure that your body is provided a good balance of all the essential nutrients, allowing you to get rid of extra fat permanently.

First, you need to know how many daily calories your body requires in order to get rid of extra fat. "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 established your own required calorie intake to get rid of extra fat, simply figure out how many grams of protein, carbohydrates, and fats you should consume per 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 instance, assume that your daily target caloric intake is 2,000 calories and that you want carbs to be the source for 45% of them.

The first part of your equation can be denoted as follows:

2000 X 0.45 = 90

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

Then, given that carbohydrates contain 4 calories in each gram, you need to divide the number arrived at from the first part of the equation by 4 to get the number of carbohydrates in grams that you need to eat in a day.

The equation below represents the second part of your equation:

900 / 4 = 225

In the above example, you will need to consume 225 grams of carbs a day. Note that these numbers will vary 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. (Bear in mind these numbers of grams are merely estimates; it is NOT necessary to consume the exact numbers of grams each day.)

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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