Some help with my girlfriends diet

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Hi there Kerry. My friend which is female wants to lose some fat and kgs approximately 3-4. She is 1 m and 65 cm tall and 62 kgs at the moments. She is doing aerobics and spinning everyday for 1 to 2 hours. The thing is tha her diet is completely crap she doesn't want to take any supps but she is willing to fix her diet in order to reach her goals. I would be really grateful if you could recommend me or post me a diet with a timetable of when her first and last meal should be.

Thanks in advance.

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Any other forum member feel free to advise me...

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kk - If she won't take supplements then she will have to eat food. The problem with that is that she will be eating more kcalories (unit of energy) than she would if she had some supplements.

If she is training hard, she needs more nutrients than normal to help her repair and recuperate for her hard training sessions. If she is only going to eat food it means she is going to eat more kcalories which will affect her weight loss ie. she is eating too much.

I have done a few posts on this subject and they are:-

If she wants to lose weight this means that she is obviously eating too many kcalories. Kcalories are not nutrients they are units of energy of nutrients. Protein and Carbs contain 4 kcalories per gram (units of energy) fat contain 9 kcalories per gram and alcohol 7 kcalories per gram. Although we would not call alcohol a nutrient, the kcalories from alcohol we call empty kcalories.

Your metabolism (how many kcalories you need) is not how many kcalories you can metabolise per day, it it how many kcalories you can metabolise per meal, often people who are overweight and train, normally eat too many kcalories per not, not per day.

Imagine if you had a jug of perfect nutrition for your metabolism, and you had some glasses on a table. These glasses represent your meals (how many kcalories you can fit in a glass). You only have 2 or 3 glasses on the table and you pour this perfect jug of nutrition into those glasses, it doesn't all fit in, and the overflow is 1) Nutrients you have wasted (as they've not fitted into the glass, you've not metabolised them) but as your body will not waste anything it converts those nutrients to body fat.

Do the same, but put 5 or 6 glasses on the table (representing 5 or 6 small meals every 3 hours), all that perfect jug of nutrition now fits in, you have metabolised it all, more nutrients and no body fat.

A lady once came into Betta Bodies, she told me she wanted to lose weight but I realised that she did not want to train or count her kcalories. She told me she did not eat all day and cooked a big meal for herself and her husband when he came home from work. I told her to carry on, once she had put her food on her plate, I asked her to get an extra 3 plates, cut her meal into 4 quarters, eat the first quarter with her husband, the second quarter 9pm, third quarter early next day and the fourth quarter in the afternoon. She came to my gym 2 or 3 weeks later and she had lost about half a stone, yet she was eating the same amount of food but she was now pouring it into 4 glasses as opposed to one.

I have posted numerous times about fat loss, so have a look here
http://www.cnpprofessional.co.uk/forum/ShowPost.aspx?PostID=26893

If you can talk her into having a Pro MS this is a specific meal that will give her all sorts of fat loss benefits, you can read more about it here:-

http://www.cnpprofessional.co.uk/product_info.php?osCsid=15621eacebdb31c635fb3100b7 02a2e5&products_id=53

Also, I posted some pictures of clean meals (low kcalories) on the Ricky Hatton boxing site, have at look here:-

http://78.110.162.82/forum/index.php?topic=73.660

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Thanks Kerry. She told me tha she eats kellogs with 1.5 fat milk for breakfast. And after that she has 2 fruits for lunch and 1 fruit for dinner. She rarely smashes up crappy food with lots of sugar but it happens sometimes during the month. I don't know is sth like that possible? The thing is if she is telling me the truth(and i don't have a reason not to believe her) maybe her metabolism stayed stable and is used to consume so few calories that it would be nearly impossible for her to lose any fat... I don't know i am not an expert.. What do you think Kerry

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kk - I'm not quite sure I understand your post but without a doubt she is not eating enough protein.

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I am trying to say Kerry that she doesn't eat enough kcals at all. One small breakfast with oats or kellogs and milk and 2-3 fruits for the whole day it seems to me that her nutrional plan is really deficient in too many things like carbs protein and kcals...

Thanks for answering to all my questions and i really find it amazing how you manage to answer all these questions in the forum

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kk - Yes , you are right if she does not eat enough kcalories, her body goes into emergency mode and slows itself down. The way to lose weight is to eat small and often.

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Thanks Kerry helpful as always