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On week four, April 16, 2018, I focused on my diet, fitness, and fat loss journey. In week four, I set weight loss goals that lead to significant outcomes. I also lowered my calorie intake by eating foods dense in nutrients, avoiding empty calories and processed foods, and drinking plenty of water. The impressive thing about this week was my energy levels were high. I was never hungry or craved foods that sabotaged a fat loss plan.
I continued exploring the idea that calories are the body’s currency. Eating nutrient-dense foods like spinach and salmon, which cost fewer calories and provide many nutrients, is an excellent transaction. I could also meet my nutrients for 1500 calories are less. I explored the numbers behind fitness and fat loss.
What are some of the best foods to eat to get fit?
During the week, I continued to use spices and oils to improve food flavors. I combined ginger and garlic with crushed raspberry and olive oil to create dressings for my spinach, avocado, tomato, scallion, and shrimp salad. Also, I explored the use of spices to create other condiments for my salmon and chicken. I also had an energy explosion on Wednesday when I increased my breakfast calories and decreased my lunch and dinner calories.
The breakfast I used was 2% milk, Special K Cereal, and a fruit bowl that included pineapples, strawberries, raspberries, blueberries, gouda cheese, and 85% dark chocolate. I continued this formula for the rest of the week with substantial success. The formula allowed me to increase my daily activities and decrease my net calories. I continued to drink plenty of water first thing in the morning, before every meal, and 2 hours before bed. The combination of nutrient-dense foods, high water intake, and spices enabled me to eliminate hunger and cravings.
What to research for diet, fitness, and fat Loss
I researched the hormones ghrelin, leptin, insulin, dopamine, the hypothalamus, and the cerebral cortex. Also, I investigated how refined sugar and processed foods affected the hormones and the brain according to fitness. I completed 51,750 steps for the week and burned 1,287 calories walking. An excellent walking plan includes 10,000 steps and above. Walking is a great exercise to burn body fat; it does not stress the body. Also, it offers many emotional and health benefits.
How to use your diet to reach your fitness goals
After week four of fitness, my waistline was 35 inches, and my weight was 183 pounds. I lost one inch on my waistline and one pound of weight. My result for the fourth week was positive but modest. By the numbers: I consumed 10,083 calories for the week, averaging 1440 calories a day. My meals were 30% protein, 26% fat, and 44% carbohydrates. My fiber-to-carbohydrate ratio was 1 to 3, and my sugar-to-fiber ratio was 4 to 3. I did not eat the right rate of fiber to sugar or carbohydrates. I did not know it, but my carb and sugar intake were too high to maintain long-term fat loss.
How to make adjustments on a diet fitness journey
During week five of Fitness, I moved to a protein-based diet. I used the ratio of 50% protein, 35% fats, and 15% carbohydrates. Also, I decimated total carbohydrates to less than 50 grams daily and sugar to 24 grams daily.
I started using a new app for fitness called sweat coin, which awards sweat coins based on the number of steps taken outdoors. Lastly, I incorporated a protein shake called premier protein to increase my protein while managing my calories. I also continued to consume nutrient-dense foods and drink plenty of water.
