NutritionClub2u.com

Step 1. Calculate BMI: Calculate your Body Mass Index (BMI) using our BMI Calculator.

Step 2. Look up Protein Factor: Using your BMI and Height look up your Protein Factor in the appropriate gender table below.

Did you know?

• Depending on your actual body composition, you may burn more or fewer calories. These numbers are only estimates.
• Protein helps build lean body mass. Each kilogram of lean body mass burns about 28 calories per day; while fat tissue burns very few calories - only about 4 calories per kilogram per day. So, the more lean body mass, the more calories you burn each day.
• If you are active, you will be burning more calories than your estimated resting metabolic rate.
• If you eat about as many calories as you burn each day, your weight will stay about the same. If you consistently eat more, you will gain weight. If you eat consistently less, you will go down in weight.

ShapeWorks™ Formula 3 Personalized Protein Powder is an excellent choice to help increase protein levels. It helps maintain safe and recommended protein intake. it Contains approximately 5 grams of soy protein, which contains isoflavones that can help maintain healthy cholesterol per level tablespoon. It contains whey protein, rich in cystine and methionine, which are vital to muscle development and has no fat, sugar, carbohydrates, yeast, cholesterol, salt, lactose, sweeteners or artificial colors.

In the short term, this is because when you begin a slimming diet, in the first week or two you will lose several pounds of weight which are fluid, not fat. After this, weight loss will be mainly fat.

For long-term slimmers, the main reason is that when you lose weight, your metabolic rate gradually slows down simply because you are getting smaller. When you were overweight, you will have been eating more than average to maintain that weight. For example, a woman of 12 stone may well have been eating 2,500 calories or so a day rather than the ‘average’ of 1,940. All she needs to do is cut down to say, 1,750 calories a day for daily ‘deficit’ of 750 calories, which will result in a weekly weight loss of 1½ pounds.

At 10 stone, however, she will be a fairly average weight and a daily diet of 1,750 calories is only slightly under the normal calorie intake (1,940) for a woman of her weight. To continue with good weight-loss, a diet of, say, 1,250 calories a day would be more appropriate. That would result in a daily calorie deficit of 690 calories and a loss of just under 1½ pounds a week.

For weight-loss to continue at a steady rate throughout any diet, you need gradually to cut the calorie content of the diet accordingly. In practical terms, it is probably best to be happy with slower weight-loss as you near target-weight and to increase your exercise levels a little to compensate.

Other reasons why weight-loss may slow down are that you have reached a reasonable body weight (you may have been aiming too low: check your BMI) or that you have begun eating more calories. Also, weight does fluctuate from day to day and week to week for a variety of reasons, including hormones, fluid levels, etc. Most women in the week before a period won’t lose weight at all and may indeed put a little on; this will disappear within days of the start of menstruation.

A recent American Dietetic Association position paper reported that most of us don’t even come close to the recommended intake of 20 grams to 35 grams of fiber a day.

Why Is Fiber so Good for Us?

Eating a higher-fiber diet has been shown to lower blood cholesterol levels, improve and prevent constipation, and slow digestion. And according to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fiber can help us eat less - and lose weight.
Some recent studies have shown that:

• Eating a higher-fiber diet, as part of an overall healthful lifestyle, may play a role in a healthful BMI (body mass index). One study found that women who ate more whole grains and total fiber consistently gained less weight over 12 years than those who ate less fiber and whole grains.
• A high-fiber diet may reduce your risk of colon cancer. If populations with a low average fiber intake suddenly doubled their fiber, they could lower their risk of colon cancer by 40%, according to a study involving data collected from 10 European countries.
• Fiber may reduce the risk of type 2 diabetes. Those who ate a diet high in refined carbohydrates and low in cereal fiber were more likely to increase their risk of type 2 diabetes, according to a recent study.

6 Ways to Get More Fiber

Before you start, keep a few things in mind: When you increase fiber, you should increase your water intake along with it. Add fiber gradually to give your gastrointestinal tract time to adapt. And if you have gastrointestinal diseases, including constipation, check with your doctor first.

1. Go for whole grains whenever possible.
2. Choose the right breakfast cereals.
3. Eat beans a few times a week.
4. Have several servings of fruit every day.
5. Every day, stir a tablespoon of ground flaxseed into your smoothie, soup, casserole, etc.
6. Have several servings of vegetables every day.

Elaine Magee, WebMD, March 2006