Jurnal Kallau, 21 Feb 11

Wow, did I ever learn something tonight. I was looking at the grams of fat, protein, carbs and decided to do some research on ratios. I found a great article on a site that explained exactly how to figure out ratios in grams and percentage. It goes like this:
1-2-3 rule
1 part fat
2 part protein
3 part carbs

Take your calories per day (let's use 1400 for example)
1 part = 233 (fats)
2 part = 466 (protein)
3 part = 699 (carbs)

1 part fat = 9 calories/gram
2 part pro = 4 calories/gram
3 part carb = 4 calories/gram

Then divide parts by the calories to get the grams
233/9 = 26 grams of fat/day
466/4 = 117 grams of protein/day
699/4 = 175 grams of carbs/day

Then divide the parts by the total calories per day to get the %:
233/1400 = 17% fat/day
466/1400 = 33% protein/day
699/1400 = 50% carbs/day

I had a look at my food log for the last week and noticed my fats are pretty much triple in grams of what they should be. No wonder I'm not losing as fast as I would like. I thought I was doing really well in the calorie department but if the calories are coming from the wrong place it won't help. Now that I am aware of this I can adjust...somehow!!!

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1833 kkal

Lemak: 60,03g | Prot: 84,57g | Karb: 249,07g.   Makan Pagi: Plain Yogurt 1%, isagenix shake. Makan Siang: celery, carrot, orange, apple, quinoa, lentils. Makan Malam: whole wheat tortilla, Minis Snack Size Pops. Camilan/Lainnya: water, blueberry coffeecake, egg. lagi...

1986 kkal

Latihan: Berjalan (Latihan) - 5,5 km/jam - 40 menit, Berjalan (Cepat) - 6,5 km/jam - 20 menit, Kerjaan Kantoran (Dibalik Meja) - 7 jam, Istirahat - 7 jam dan 15 menit, Tidur - 8 jam dan 45 menit. lagi...