Curls for Cable Hammer

The latest word on eating to protect your ticker isn't about clearing your fridge of all fat—it's about focusing on the right type. "Choosing foods with omega-3 fatty acids and mono- and polyunsaturated fats (like salmon, avocado and peanut butter) can help lower blood pressure and cholesterol—even more than limiting the cholesterol you eat," says Penny Kris-Etherton, PhD, RD, a professor of nutrition at Penn State University. Which is why this eating plan is packed with these good-for-you foods.

Step 1

The first step is to ascertain the present calorie intake proportion. (Typically, people tend to have a greater percentage of fat in their diets than the ,typical proportion.)

Assuming that a person was originally consuming 2,500 calories at the start of the programme, then the

Expected Ideal Proportion of calorie intake is:

Carbohydrates 60% of 2,500 = 1,500 calories

Fats 20% of 2,500 = 500 calories

Proteins 20% of 2,500 = 500 calories

Step 2

Calorie Reduction: A maximum of 5 per cent per week, which means that in this particular case the calorie intake will be reduced by 5 per cent of 2,500 = 125 calories per week.

Total calorie reduction at the end of 6 weeks = 6 x 125 = 750 calories.

So the total calorie intake of that person after six weeks will be = 2,500(original intake) - 750 (reduction) = 1,750 calories.

Step 3

Adjusted Nutrient Percentage

Carbohydrates 60% of 1,750 Fats =1,050 calories

20% of 1,750 = 350 calories

Proteins 20% of 1,750 = 350 calories

The gradual decrease of calorie intake is achieved by reducing the intake of calories and replacing traditional meals with crafted meals having a higher degree of fibres (which typically don't have calories and are roughage), liquids and foods that increase the metabolic rates.