How To Eat Halo Top And Win The Day Of Eating!
By Coach Vince:
I thought it would be interesting to show you what the average human could eat in a day to maintain their weight, have a proper balance of macronutrients, and get all of the micronutrients. I also thought it would be beneficial for you to see how that gets figured out. I know I said maintain but don’t worry if your goal is to lose weight, I’ll show you that as well.
-Calories play a huge role in whether you lose, maintain, or gain weight.
-The proper Macronutrient distribution will play a huge role in how you manage satiety, energy, growth, and hormones. Macronutrients are Protein, Carbs, Fat. Doing :30 of your own research will give you a plethora of information on letting you know the benefits of each macronutrient.
-Getting daily adequate amounts of Micronutrients will play a huge role in the overall health. Micronutrients are vitamins and minerals. Doing :30 of your own research will give you a plethora of information on letting you know the benefits of each micronutrient.
-I picked maintain body weight because…well it may not be best for a human to try and lose weight their whole life. In a perfect world, if they needed to lose some weight, they would do it in a sustainable manner, across a responsible amount of time, and then maintain that body composition from thereon out.
I said average human because of course Men and Women have their differences. The average Male weighs around 195#, while the average Female weighs around 165#. So, I used a 175# human for this example. I know it’s not the perfect average, it will be ok I promise. The average healthy body fat for a Male is around 13% and a Female around 27%. So, I used 20% for this example. If someone is within a healthy body fat percentage then we multiply their body weight x14 to get a rough estimate of the calories they should be consuming to maintain that body weight. 175x14=2450 daily calories. If this same human wanted to lose weight, then I would multiple their body weight x12. This person would eat 2100 daily calories. At this calorie number this human would lose 1# every 10 days or so. You typically lose 1# for every 3500-calorie deficit. If this humans’ maintenance level is 2450 calories, then 2100 calories would create a 350-calorie daily deficit. In days 10 days that would equal 3500. Now that’s making a lot of assumptions. Sometimes it’s that easy, sometimes it’s not. So, for now I’ll keep it at that.
Once I determine the calories then I figure out the distribution of Macronutrients. I start with Protein. Most people would benefit from getting around .75-1g per pound of body weight (assuming they are within a healthy body fat %). So, I used .87 for my human, which gave me around 150g of protein daily. Next I went to carbs. Because most of us enjoy a fair amount of carbs, I used 40% of our calories for carbs. This number of course can go up or down depending on the specific persons needs and/or preferences. That equaled roughly 245g of carbs daily. You then use the left-over calories to determine how much fat will be needed, which was 95g daily. Once again, this number can go up or down depending on the specific persons needs and/or preferences. If you’re goal is to lose weight, then I would adjust your macros to your 2100 calories. Once again, making some assumptions and sometimes it’s that easy, sometimes it’s not.
I then made a list of all of the vitamins and minerals, aka the micronutrients and what foods would fulfill getting a daily % of all these nutrients. I picked the foods that seemed most common for people and would be easier to consume on a daily basis. AKA Seaweed is great for Chloride but I’m guessing you’re more likely to add a little bit of salt which will also get you some Chloride. Whether you’re trying to lose, maintain, or gain weight, all of these are essential to get in daily.
*the foods listed to the vitamins may or may not give you the proper daily value amount in a serving or be the only source of that vitamin or mineral. I’m also not a doctor, so when in doubt consult your doctor. This is merely an example.
B3 leafy greens
D Sunshine (not food, like the actual sun)
Calcium leafy greens
Selenium brazil nuts
If you notice that you don’t eat a lot of these foods…you might want to start. Unless you’re supplementing for all of these vitamins and minerals then you’re really missing out.
Now we know the Calories, Macro’s, and Micro’s…here’s a day of eating to accomplish all 3!!!
3oz. kale/spinach/carrot mix
1 Oikos yogurt
5oz. ground beef
3oz. kale/spinach/carrot mix
1 Oikos yogurt
28g Mixed nuts (almonds, pecans, cashews, brazil nuts)
5oz. ground beef
3oz leafy greens
Full container of Halo Top
This person would have concluded the day getting the proper amount of calories, distribution of macronutrients, and all of the vitamins and minerals.
I included Halo Top and the whole freaking container to show that the average person can eat healthy and “live” a little. I’m guessing most people will look at this and feel like it’s a lot of food. When you eat non-processed food, you get much more volume. AKA that’s why most people overeat processed food because it doesn’t leave you nearly as satiated as real whole foods do.
When it comes to nourishing our bodies, every person is unique. Although each of us are unique, we also share some similarities. Calories, Macro’s, and Micro’s are important to all of us. They play such a big role in how we all feel, look, and our overall health. Determining how much of each and how you can make it work for your body, goals, and lifestyle is where the individuality comes into play.
What to do with this information? Take a look at what you eat in a day. If it’s really far off of the above example, then you might want to consider some changes. If you’re not sure where to start, ask and I’d love to help!