How Many Of Your Calories Should Come From Fats?
First of all at the basic level there are two kinds of fats you need to be concerned with: saturated and unsaturated.
Saturated fats are the ones everyone thinks of when they think of fats in general. Mainly the bad ones like in butter and anything else that tastes good.
These are also the ones associated with heart disease and other cardiovascular diseases.
The unsaturated fats mainly come from plants and are essential for our survival.
A doctor by the name of Udo Erasmus has spent his lifetime studying fats and is the foremost authority so if you want to learn the details of fats you might want to take a look at his book Fats that Heal Fats that Kill. It’s over 450 pages of powerful stuff on what fats can do.
If you are not into that and just want to know which ones to take for fat loss and muscle gain I’ll make it easy for you and tell you right here.
Recently fats have been getting a lot of attention. It used to be thought that all fats were bad. Now thanks to pioneers like Udo Erasmus we know some fats are not only good for you but also essential to life.
From a bodybuilders point of view fats have been shown in research studied to raise testosterone levels and also keep insulin levels stable. As you know it’s the spikes in insulin levels that can cause fat depositing and also prevent fat burning.
The two essential fatty acids you need are omega-3 and omega-6’s. Both of these are missing when you go on a low fat diet.
The best source for this is a blend called Udo’s Choice Blend. This is the blend he has come up with in the exact ratios you need.
In some instances your lean muscle mass can jump dramatically just by adding this healthy fat to your diet.
The studies done on fats recommend about a 15 % of total calorie intake.
Using the previous example of 4,490 calories as the total daily intake here’s how you would calculate your fat needs:
4,490 calories x .15 = 674 calories from healthy fats
And since 9 calories are in each gram you would divide the 674 calories by 9. (These numbers are based on the example we are using)
674 calories/9 grams of fat per calorie = 75 grams of fat a day
A list of acceptable fats you can use in this program is on the following page.
Carbohydrates and your diet
Now that we have calculated your fats and protein the only thing left are carbohydrates.
Before we do that I need to explain to you the 2 different types of carbohydrates. Each carbohydrate has a measurement on the glycemic index.
The glycemic index measures the amount of insulin secretion a specific carbohydrate releases.
A carbohydrate can be classified as high glycemic or low glycemic. The higher the glycemic index the more insulin that carbohydrate releases.
Why is it important to know the difference?
Because when you eat high glycemic carbohydrates a lot of negative things happen. The worst thing that happens is the insulin released from the high glycemic carbohydrate will start to stimulate fat cells.
It will also prevent fat from being burned when insulin levels are high. This can get in the way of your efforts during weight training and the effects of your supplements.
Because of this most of your carbohydrates will be low glycemic.
After calculating the protein and fat needs of the example we have been using we have 2,316 calories left. And at 4 calories per gram of carbohydrate that leaves 579 grams coming from carbohydrates.
Here’s what the calculation would look like:
2,316 calories left after fats and protein / 4 calories per gram of carb = 579 grams of carbohydrates
On the following pages I have included a large list of carbohydrates that are approved on The Bio-Genetic Program. You have a lot to choose from.