RadFit

👱🏻‍♀️ Want to know why we never use “%” to determine macronutrient intake?
.
Because the math doesn’t work!!
:
EXAMPLE: If the target daily caloric intake is determined to be /= 112.5 g
of Protein/day...this is 450 cals ➡️ 28%

💥HOWEVER: if weighing 145 lbs at 20% bf
**FFM = 116 lbs and therefore >/= 116 g
of Protein/day...this is 464 cals ➡️ 29%
:
👇🏻Here’s where it gets tricky...
.
If the target daily caloric intake is determined to be /= 112.5 g
of Protein/day...this is 450 cals ➡️ 32%

💥HOWEVER: if weighing 145 lbs at 20% bf
**FFM = 116 lbs and therefore >/= 116 g
of Protein/day...this is 464 cals ➡️ 33%
:
:
So why does it matter?!
.
Because as body composition (what weight is made up of) changes, so too does the need for your diet to change and what it is made up of!
.
Simple, not easy . . . But we know how to make it work for you!!
.
.
.

SAVE, Share and tag a friend who would find this useful 👊🏻

#CalorieDeficit by creating an #EnergyDeficit
#FatLoss > #WeightLoss #Fitness #Nutrition #BodyComposition #BodyRecomposition #TestDontGuess #AgeWell #KeepCreateMuscle #CHS #MtP #MetabolicEfficiency #RMR #RestingMetabolicRate #VO2max #InBodyTest #TheBestDietInTheWorld #TheOneYoullDo #PrioritizeProtein #VarietyOfVeggies
.
.

👱🏻‍♀️ Want to know why we never use “%” to determine macronutrient intake?
.
Because the math doesn’t work!!
:
EXAMPLE: If the target daily caloric intake is determined to be /= 112.5 g
of Protein/day...this is 450 cals ➡️ 28%

💥HOWEVER: if weighing 145 lbs at 20% bf
**FFM = 116 lbs and therefore >/= 116 g
of Protein/day...this is 464 cals ➡️ 29%
:
👇🏻Here’s where it gets tricky...
.
If the target daily caloric intake is determined to be /= 112.5 g
of Protein/day...this is 450 cals ➡️ 32%

💥HOWEVER: if weighing 145 lbs at 20% bf
**FFM = 116 lbs and therefore >/= 116 g
of Protein/day...this is 464 cals ➡️ 33%
:
:
So why does it matter?!
.
Because as body composition (what weight is made up of) changes, so too does the need for your diet to change and what it is made up of!
.
Simple, not easy . . . But we know how to make it work for you!!
.
.
.

SAVE, Share and tag a friend who would find this useful 👊🏻

#CalorieDeficit by creating an #EnergyDeficit
#FatLoss > #WeightLoss #Fitness #Nutrition #BodyComposition #BodyRecomposition #TestDontGuess #AgeWell #KeepCreateMuscle #CHS #MtP #MetabolicEfficiency #RMR #RestingMetabolicRate #VO2max #InBodyTest #TheBestDietInTheWorld #TheOneYoullDo #PrioritizeProtein #VarietyOfVeggies
.
.

👱🏻‍♀️ Do I need to include bananas in my diet to get enough potassium?

Potassium is a vital mineral and electrolyte for your body. It assists in
✨ maintaining healthy blood pressure
✨ transporting nutrients into your cells
✨ supporting healthy nerve/muscle function.

The adequate intake (AI) for #Potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets.

While 🍌 are a good source potassium, they are not your only option!
-
🥑 1/2 of an Avocado delivers 10% of your daily potassium needs. They’re also rich in vitamin K and folate and may even help lower your blood pressure
🍠 Sweet potatoes are a great way of adding more potassium to your diet. Just one medium-sized specimen doles out 12% of the AI, as well as some protein, fiber and vitamin A.
🥬 Spinach provides more potassium per serving than a banana — about 12% of the AI per one cup (156 grams) frozen or three cups (100 grams) fresh. This vegetable also packs vitamins A and K, as well as folate and magnesium.
*🍣 Salmon (and some other fish) contain around 500 mg of potassium per 3 oz. serving with an added benefit of being rich in omega-3 fatty acids and vitamin D.
🥥 Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the AI in just one cup (240 ml). It’s also a good source of magnesium, calcium, sodium and manganese.
🥫 Tomato paste not only enriches the taste of your food but provides ample amounts of potassium in small servings. Three tablespoons or about 50 grams pack around 10% of the AI, as well as vitamin C and the beneficial plant compound lycopene.

*(In addition to seafood, red meat (including lean beef), chicken, and turkey also provide potassium.)

The take home message is this - while bananas aren’t bad and in fact are a good source for potassium, they are not your only option!



SAVE, Share and tag a friend who would find this useful 👊🏻


.

👱🏻‍♀️ Do I need to include bananas in my diet to get enough potassium?

Potassium is a vital mineral and electrolyte for your body. It assists in
✨ maintaining healthy blood pressure
✨ transporting nutrients into your cells
✨ supporting healthy nerve/muscle function.

The adequate intake (AI) for #Potassium is 4,700 mg in healthy individuals, but unfortunately, most people don’t get enough potassium through their diets.

While 🍌 are a good source potassium, they are not your only option!
-
🥑 1/2 of an Avocado delivers 10% of your daily potassium needs. They’re also rich in vitamin K and folate and may even help lower your blood pressure
🍠 Sweet potatoes are a great way of adding more potassium to your diet. Just one medium-sized specimen doles out 12% of the AI, as well as some protein, fiber and vitamin A.
🥬 Spinach provides more potassium per serving than a banana — about 12% of the AI per one cup (156 grams) frozen or three cups (100 grams) fresh. This vegetable also packs vitamins A and K, as well as folate and magnesium.
*🍣 Salmon (and some other fish) contain around 500 mg of potassium per 3 oz. serving with an added benefit of being rich in omega-3 fatty acids and vitamin D.
🥥 Coconut water is not only a great hydrating drink but also an excellent source of potassium, containing 13% of the AI in just one cup (240 ml). It’s also a good source of magnesium, calcium, sodium and manganese.
🥫 Tomato paste not only enriches the taste of your food but provides ample amounts of potassium in small servings. Three tablespoons or about 50 grams pack around 10% of the AI, as well as vitamin C and the beneficial plant compound lycopene.

*(In addition to seafood, red meat (including lean beef), chicken, and turkey also provide potassium.)

The take home message is this - while bananas aren’t bad and in fact are a good source for potassium, they are not your only option!



SAVE, Share and tag a friend who would find this useful 👊🏻


.

Wow!! Look at the muscle gain!! 💪🏻🔥 Adult male, feeling strong, lean, and healthy...ALL with NUTRITION!! We’re the experts! ☺️
...
#nutrition #lean #muscle #fatloss #male #healthy #agewell #testdontguess #chs #chucktown #experts #science #metabolicconditioning #metabolism #performance #food #wellness

Wow!! Look at the muscle gain!! 💪🏻🔥 Adult male, feeling strong, lean, and healthy...ALL with NUTRITION!! We’re the experts! ☺️
...
#nutrition #lean #muscle #fatloss #male #healthy #agewell #testdontguess #chs #chucktown #experts #science #metabolicconditioning #metabolism #performance #food #wellness

👱🏻‍♀️ The “simple” truth is that every (weight loss) diet - and I do mean EVERY (weight loss) diet - works to produce weight loss in the same way. BUT weight loss and FAT loss are not the same. If you want weight loss, the diet should focus on FAT loss!

✨ Step 1 - #MakeShiftHappen by targeting the QUANTITY of calories you consume by tracking your food intake! This is the #1 predictor of success on a weight loss program!

✨ Step 2: Once you are able to lock into your daily calorie “budget” of quantity, next focus on QUALITY of calories! This is where what’s simple is not easy!


Different sources of calories (protein, carbs, fat, and alcohol) respond differently in the body...and the ability to control quantity of calories often comes down to the quality of the calories consumed...at at the end of the day (or over days and weeks) you MUST create and sustain an energy deficit - PERIOD!


AND...different sources of calories are process by your body through different pathways resulting in HOW they are “utilized” or “stored” but also “WHERE”!!

It’s why we choose to put science to work, take the guess work out of our programming, and quantify the process - #TestDontGuess -



SAVE, Share and tag a friend who would find this useful 👊🏻

#CalorieDeficit by creating an #EnergyDeficit
#FatLoss > #WeightLoss #Fitness #Nutrition #BodyComposition #BodyRecomposition #AgeWell #KeepCreateMuscle #CHS #MtP #MetabolicEfficiency #RMR #RestingMetabolicRate #VO2max #InBodyTest #TheBestDietInTheWorld #TheOneYoullDo #PrioritizeProtein #VarietyOfVeggies

.

👱🏻‍♀️ The “simple” truth is that every (weight loss) diet - and I do mean EVERY (weight loss) diet - works to produce weight loss in the same way. BUT weight loss and FAT loss are not the same. If you want weight loss, the diet should focus on FAT loss!

✨ Step 1 - #MakeShiftHappen by targeting the QUANTITY of calories you consume by tracking your food intake! This is the #1 predictor of success on a weight loss program!

✨ Step 2: Once you are able to lock into your daily calorie “budget” of quantity, next focus on QUALITY of calories! This is where what’s simple is not easy!


Different sources of calories (protein, carbs, fat, and alcohol) respond differently in the body...and the ability to control quantity of calories often comes down to the quality of the calories consumed...at at the end of the day (or over days and weeks) you MUST create and sustain an energy deficit - PERIOD!


AND...different sources of calories are process by your body through different pathways resulting in HOW they are “utilized” or “stored” but also “WHERE”!!

It’s why we choose to put science to work, take the guess work out of our programming, and quantify the process - #TestDontGuess -



SAVE, Share and tag a friend who would find this useful 👊🏻

#CalorieDeficit by creating an #EnergyDeficit
#FatLoss > #WeightLoss #Fitness #Nutrition #BodyComposition #BodyRecomposition #AgeWell #KeepCreateMuscle #CHS #MtP #MetabolicEfficiency #RMR #RestingMetabolicRate #VO2max #InBodyTest #TheBestDietInTheWorld #TheOneYoullDo #PrioritizeProtein #VarietyOfVeggies

.

😋 Yes please!!! 👏🏻👏🏻👏🏻 💯
- Keto or NOT - Straight.up.delish -
.
#repost @ketomealrecipe
📸 Photo credit: eatwell101
.
Baked Salmon and Asparagus in Foil with Lemon Garlic Butter Sauce 😋😍⁠
.⁠
Ingredients:⁠
2 slices of salmon fillet⁠
2 tablespoons vegetable broth or chicken broth⁠
1 1/2 tablespoon fresh lemon juice, or to taste⁠
1 tablespoon of your favorite hot sauce (we used Sriracha)⁠
4 teaspoons minced garlic (4 cloves)⁠
Salt and fresh ground black pepper, to taste⁠
3-4 tablespoons butter, diced into small cubes (or ghee)⁠
2 tablespoons fresh chopped parsley or cilantro⁠
1 lb (450g) medium-thick asparagus, woody ends trimmed.⁠
.⁠⁠
.⁠
.⁠
.⁠
#ketogenic #keto #ketodiet #lowcarb #ketosis #ketogenicdiet #lchf #ketolife #weightloss #ketolifestyle #ketofam #ketoweightloss #lowcarbhighfat #weightlossjourney #lowcarbdiet #ketotransformation #ketofood #ketoaf #ketorecipes #ketocommunity #fitness #intermittentfasting #healthy #healthyfood #ketones #diet #ketogeniclifestyle #health #ketofriendly

😋 Yes please!!! 👏🏻👏🏻👏🏻 💯
- Keto or NOT - Straight.up.delish -
.
#repost @ketomealrecipe
📸 Photo credit: eatwell101
.
Baked Salmon and Asparagus in Foil with Lemon Garlic Butter Sauce 😋😍⁠
.⁠
Ingredients:⁠
2 slices of salmon fillet⁠
2 tablespoons vegetable broth or chicken broth⁠
1 1/2 tablespoon fresh lemon juice, or to taste⁠
1 tablespoon of your favorite hot sauce (we used Sriracha)⁠
4 teaspoons minced garlic (4 cloves)⁠
Salt and fresh ground black pepper, to taste⁠
3-4 tablespoons butter, diced into small cubes (or ghee)⁠
2 tablespoons fresh chopped parsley or cilantro⁠
1 lb (450g) medium-thick asparagus, woody ends trimmed.⁠
.⁠⁠
.⁠
.⁠
.⁠
#ketogenic #keto #ketodiet #lowcarb #ketosis #ketogenicdiet #lchf #ketolife #weightloss #ketolifestyle #ketofam #ketoweightloss #lowcarbhighfat #weightlossjourney #lowcarbdiet #ketotransformation #ketofood #ketoaf #ketorecipes #ketocommunity #fitness #intermittentfasting #healthy #healthyfood #ketones #diet #ketogeniclifestyle #health #ketofriendly

“Diet vs. Fitness | Which is more important for weight loss?”
-
👱🏻‍♀️👉🏻 #repost SOURCE: head up to our story and swipe up
-
- Diet vs Exercise -
A combination of a healthy diet and a well-rounded exercise regimen is key for weight loss. But if you pitted the two against each other, we’ve found that one yields more results than the other. While exercise is crucial for leading a healthy life, exclusively, it doesn’t always promote weight loss.

A 2015 study found that calorie control is more successful, especially because exercise typically increases appetite in many people, which often leads to the consumption of more calories than those burned.

Another study published in the International Journal Obesity and Related Metabolic Disorders found that when participants tracked both exercise and dietary intake, although on paper a caloric deficit was shown, no weight was actually lost amongst the subjects. Why? Because energy expenditure was overestimated whilst caloric intake was underestimated.

Furthermore, another study found that a group of women who were instructed to exercise but not change their diet, lost approximately 2kg (4.4 lbs) over the course of the year. When this was compared against the total amount of time spent working out, this equated to an average of 1kg (2.2 lbs.) weight loss for every 77 hours of exercise! In short, all the exercise in the world won’t help you lose weight if your nutrition isn’t on point. Or to put it even more simply, you can’t out-train a 💩 diet!


Don’t misunderstand us, we are advocates of fitness! But when it comes to losing weight, what you put in your body and how much, is more important than how often you move it. It’s much easier to cut calories out than to burn them off. Essentially, what we’re saying is this; most people lose weight when they eat fewer calories than expended and that’s more easily achieved by eating less, than accumulating more activity.
-
-
-

“Diet vs. Fitness | Which is more important for weight loss?”
-
👱🏻‍♀️👉🏻 #repost SOURCE: head up to our story and swipe up
-
- Diet vs Exercise -
A combination of a healthy diet and a well-rounded exercise regimen is key for weight loss. But if you pitted the two against each other, we’ve found that one yields more results than the other. While exercise is crucial for leading a healthy life, exclusively, it doesn’t always promote weight loss.

A 2015 study found that calorie control is more successful, especially because exercise typically increases appetite in many people, which often leads to the consumption of more calories than those burned.

Another study published in the International Journal Obesity and Related Metabolic Disorders found that when participants tracked both exercise and dietary intake, although on paper a caloric deficit was shown, no weight was actually lost amongst the subjects. Why? Because energy expenditure was overestimated whilst caloric intake was underestimated.

Furthermore, another study found that a group of women who were instructed to exercise but not change their diet, lost approximately 2kg (4.4 lbs) over the course of the year. When this was compared against the total amount of time spent working out, this equated to an average of 1kg (2.2 lbs.) weight loss for every 77 hours of exercise! In short, all the exercise in the world won’t help you lose weight if your nutrition isn’t on point. Or to put it even more simply, you can’t out-train a 💩 diet!


Don’t misunderstand us, we are advocates of fitness! But when it comes to losing weight, what you put in your body and how much, is more important than how often you move it. It’s much easier to cut calories out than to burn them off. Essentially, what we’re saying is this; most people lose weight when they eat fewer calories than expended and that’s more easily achieved by eating less, than accumulating more activity.
-
-
-

Shout it from the rooftops for ALL to hear!!
-
#repost @opexfitness
-
“Long-term fitness success isn’t just about time spent in the gym.⁠
⁠
The best coaches know that exercise, behavior, and nutrition are all essential parts of being human, and so they support their clients to move, live, and nourish their bodies with purpose.⁠
⁠
Lasting results are found when these 3 pillars are aligned consistently.⁠”



#CalorieDeficit by creating an #EnergyDeficit
#FatLoss > #WeightLoss #Fitness #Nutrition #BodyComposition #BodyRecomposition #TestDontGuess #AgeWell #KeepCreateMuscle #CHS #MtP #MetabolicEfficiency #RMR #RestingMetabolicRate #VO2max #InBodyTest #TheBestDietInTheWorld #TheOneYoullDo #PrioritizeProtein #VarietyOfVeggies


-

Shout it from the rooftops for ALL to hear!!
-
#repost @opexfitness
-
“Long-term fitness success isn’t just about time spent in the gym.⁠
⁠
The best coaches know that exercise, behavior, and nutrition are all essential parts of being human, and so they support their clients to move, live, and nourish their bodies with purpose.⁠
⁠
Lasting results are found when these 3 pillars are aligned consistently.⁠”



#CalorieDeficit by creating an #EnergyDeficit
#FatLoss > #WeightLoss #Fitness #Nutrition #BodyComposition #BodyRecomposition #TestDontGuess #AgeWell #KeepCreateMuscle #CHS #MtP #MetabolicEfficiency #RMR #RestingMetabolicRate #VO2max #InBodyTest #TheBestDietInTheWorld #TheOneYoullDo #PrioritizeProtein #VarietyOfVeggies


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