pfiester pFITness Diet Tips

Only 2 WAYS to Lose Weight

Body weight is calories in vs calories out. To lose weight you must:

1. You must take in fewer calories than you burn

2. You must burn more calories than you take in

FIT TIP: To lose 1LB of fat, you must create a caloric deficit of

approximately 3,500 calories.

Only 2 Options to Healthy Living

OPTION 1: To be on a diet.

Eating fewer calories than you burn in order to lose weight

OPTION 2: To live in maintenance.

Eating as many calories as you burn to prevent gaining weight.

You should never be OFF.

You should stay accountable with what you eat the same way

you are accountable for what you spend.

Q: How many calories should I eat?

A: It depends if you want to lose weight, gain weight or reshape your same weight. Industry standards have most women eating 1200-1500 calories and men 1500-1800 calories per day to lose weight. If you want to gain weight, you need to eat more than you burn. If you want to stay the same weight, but just reshape your physique, you should eat as many calories as you currently burn. (formula below)

Find out how many calories you burn a day:

A. Choose Your Activity:
1.3 – sedentary, sitting most of the day, light housework/work
1.4 – light activity, work, housework, exercise 2-3 X a week, stand or walk at work
1.5-1.6 – moderately active, all the above activities, exercise 1 hour 3-4 X a week
1.7 – very active, all the above daily activities, exercise 1-2 hours every day

B. Choose Your Metabolism:
10 – Slow (Sleepy after a meal)
11 – Normal (normal or feel the same after a meal)
12 – Fast (Fidgety or hyper after a meal)

C. Apply Above Numbers in this Simple Formula:
WEIGHT X ACTIVITY = RESULT X METABOLISM (B) = CALORIES BURNED (Metabolism)

Predict how much weight you should lose per week

It takes a deficit of 3,500 calories to lose one pound of fat. If you want to lose 2lbs a week, you should be in a 1,000-calorie deficit a day. Meaning, if you burn 2,500 calories a day, you should be eating 1,500 calories a day. You can also increase your deficit by burning more calories a day, rather than only reducing calories each day.

Predict your deficit by burning more calories a day, rather than only reducing calories each day.

Simply tally calories consumed for the week and deduct the result from the tally of calories burned for the week.

CALORIES BURNED - CALORIES CONSUMED = PROJECTED WEIGHT LOSS

About Carbs, Protein, Fat & Calories

Q: How many grams of protein should I eat?

A: Industry standards recommends .7 - 1gm of protein per pound of bodyweight. This is a good reference for those not dieting, but just wanting to watch their protein intake, however, I suggest looking at all your macro-nutrients - protein, carbohydrates and fats to get the best results. (look below)

Different diet plans and how they distribute their calories.

The two highlighted eating plans are what we use often.

Various Diet Profiles	% Carbs	% Protein	% Fat
pfiester pFIT Starter Diet (IsoCaloric Diet)	33	33	33
pfiester pFIT Advanced Body Sculpting Diet	40	40	20
CrossFit (Paleo Diet)	40	30	30
CrossFit Pre-Competition (for performance)	50-60	20-30	20
Moderate	45	30	25
Zone Diet (Same as Paleo Diet)	40	30	30
Low Fat	60	25	15
Low Carb	25	40	35
Very Low Carb (Ketogenic)	10	45	45

Click HERE to visit FreeDieting Calorie Calculator for Macro Nutrients

to translate these percentages into grams of protein, carbs and fats per day.

Q: How do I know how many calories or grams of protein should be in one meal?

A: Well, let's look at the basic Starter Diet Plan and break it down so you can see how we did the math to get your answer.There are 4 calories per gram of protein (P), 4 calories in one gram of carbohydrate (C), 7 calories in a gram of alcohol (A) and 9 calories per gram of fat (F). If you split your meal in thirds, getting a third of your calories from each substrate (protein, carbs and fats) then you would follow this plan below.

The 33/33/33 Starter Diet Plan

Calories in versus calories out determine how much weight you lose, but where you get those calories seriously determines what you will look like and how you feel while dieting and working out. Here’s an example of how it would look if you were to get an equal balance of your calories from each substrate – protein, carbs and fat. (the information below is based on a 1200-1500 calorie diet). NOTE: Please consult a physician before changing your diet. The information below is not for everyone, but is merely an example of one type of balanced diet.

1. Dieters should aim for getting 33% of your calories from each substrate - carbs, protein and fat.

2. WOMEN: 396 calories a day should come from each substrate for a woman. (1200 X .33)
MEN: 495 calories a day should come for each substrate a day for a man. (1500 X .33)

3. WOMEN should eat 99gms of P or C for a woman (396/4), & 44gms of F (396/9)
MEN should eat 124gms of P or C for a man (495/4). & 55mgs of F (495/9)

4. WOMEN: 300 calorie meal = 25gms P, 25gms C (350 X 33%/4) & 11gms F (250x33%/9)
MEN: 400 calorie meal = 33gms P, 33gms C (400 X 33% /4) & 15gms F (400x33% /9)

5. WOMEN: 150 calorie snack = 12gms P, 12gms C, 5gms of F.
MEN: 200 calorie snack = 16.5gms P, 16.5gms C, 7gms of F.

FIT TIP: The easiest way to know if you are choosing a balanced food is to look at the calories first, then look at the protein second. Compare to the examples above and if they are close, the fats and carbs normally fall right into place.

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