Factor #2: Quantity and Distribution of Calories Here are is how we fix... Factor #2: The quantity and distribution of calories are calculated.
- Total daily calories are approximately 1,200 to 1,600 (or more in some instances, depending on whether you are in the Diva Reduction Phase or Diva Maintenance Phase of MY DIVA DIET, your activity level, and other variables).
- Daily nutrient ratio for fat loss is 35% protein/45% carbs/20% fat (or close) and approximately 20 to 35% protein/45 to 65% carbs/20 to 30% for maintenance.
- Number of meals is four to five per day.
- Meal sizes are controlled appropriately (portion control).
- Meals are timed appropriately (every three to four hours).
- We are a country in which half of our citizens—and 31 to 38% of our children—are obese, primarily because we just eat too much. In fact, when it comes to food, we are a nation of extremes, either overeating or starving ourselves to lose weight.
- We super-size everything—except water! Most of the food we eat has almost no nutritional value and contributes to fat storage and health issues like obesity, high blood pressure, high cholesterol levels, certain cancers, etc.
- The average woman should consume between 1,200 and 1,600 calories per day.
- A woman can and should consume more than 1,600 if she has a high metabolism, or is an athlete, pregnant, or has a medical condition that warrants a higher caloric intake.
- Young girls and women trying to gain weight also need more calories.
- Anything over 3,000 calories per day is not a good idea unless we are athletes or have some sort of medical condition.
- Anything under 1,000 calories per day is considered starvation and will cause the body to go into survival mode—hold on to body fat not release it!. Undereating will not only hinder the body’s ability to get fit, but it will also jeopardize health.
- The Diva Reduction Phase is based on 1,200 to 1,300 calories per day, ideally for ten weeks. However, start off with three to six weeks and see how much fat you lose, then make adjustments to lose more or go on to the Diva Maintenance Phase.
- This total caloric intake is strict for now but can be adjusted during any part of the program.
- As stated in the beginning of this section, your nutrient ratio will be 35% protein/45% carbohydrates/20% fat.
- Eat frequent small meals throughout the day, including snacks.
- Four meals per day every three to four hours is best and will ensure that you keep a steady blood glucose level, which helps with fat loss and energy.
- Meal timing is up to you...Everyone’s schedule is different. Just remember to eat every three to four hours.
- It’s okay to add a snack as a fifth meal just in case you could not consume your total calories, or if you are hungry.
- Try to eat larger meals in the morning or afternoon. Reserve dinner for a nice piece of lean protein and some great-tasting fresh vegetables.
- Eating frequent small meals will also help you avoid overeating at any given meal.
- If you are tempted to eat too much at one time, just remember that you can eat again in three hours!
- In Phase One you kept your daily calories low and controlled for fat reduction. In
- Phase Two you can increase your caloric intake to 1,400 to 1,600 calories per day (and even higher), depending on your activity level, goals, medical condition, etc.
- Your daily nutrient ratio was strict in Phase One—Diva Reduction, but you will have more flexibility in Phase Two—Diva Maintenance.
- Daily nutrient ratio for fat loss is 35% protein/45% carbs/20% fat (or close) and
approximately 20 to 35% protein/45 to 65% carbs/20 to 30% for maintenance.
- Continue eating about four small meals throughout the day.
- You can add one or two (healthy) snacks.
- Meal timing and eating frequent small meals throughout the day should always be part of your life. By now you should be hungry every three to four hours.
- Continue to consume your larger meals in the morning or afternoon. At dinner, continue eating a lean piece of protein and fresh vegetables.
- Once in a while, a big dinner is fine in Phase Two.
- You will always follow guidelines for portion control—to maintain what you’ve worked for and to keep from overeating—and now you know how to do that well.
- Use the same rules as in the Diva Reduction Phase, but you can have a little more food in the Diva Maintenance Phase.
Remember, Calories are your friend....and to learn more read this blog, Calories: Friends or Foes?
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