Proteins are complex organic compounds. The basic structure of protein is a chain of amino acids that contain carbon, hydrogen, oxygen, and nitrogen. The presence of nitrogen differentiates protein from carbohydrate and fat.

Proteins are described as essential and nonessential proteins or amino acids. The human body requires approximately 20 amino acids for the synthesis of its proteins. The body can make only 13 of the amino acids – these are known as the nonessential amino acids. They are called non-essential because the body can make them and does not need to get them from the diet. There are 9 essential amino acids that are obtained only from food, and not made in the body.

If the protein in a food supplies enough of the essential amino acids, it is called a complete protein. If the protein of a food does not supply all the essential amino acids, it is called an incomplete protein. Most of us are familiar with the general foods that provide protein in our diet, but here’s a brief review.

All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.

Protein in foods (such as grains, fruits, and vegetables) are either low, incomplete protein or lack one of the essential amino acids. These food sources are considered incomplete proteins.

Plant proteins can be combined to include all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, milk and wheat cereal, and corn and beans.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development.

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General Intake Recommendations For Protein:
The body does not make more protein than usual when dietary protein is increased, nor do the individual requirements of protein vary much. Extra protein in the diet is broken down in the body and the amino acids from this breakdown are used for energy; the excess is turned into fat. Typically, a nutritionally balanced diet provides adequate protein. Vegetarians are able to get enough protein if they eat the proper combination of plant proteins.

The amount of recommended daily protein depends upon age, medical conditions, and the type of diet one is following. Generally, ½ to ¾ gram of protein per pound of body weight is adequate. Even for athletes, the recommendation will not exceed 1 gram per pound of body weight. Two to three servings of protein-rich food will generally meet the daily needs of most adults. Additional needs can be met by consuming larger portions of recommended foods or with a dietary supplement.

The following are the recommended serving sizes for protein:

• 2 to 3 ounces of cooked lean meat, poultry, and fish (a portion about the size of a deck of playing cards)
• 1/2 cup of cooked dry beans, lentils, or legumes
• 1 egg or 2 tablespoons of peanut butter, which count as 1 ounce of lean meat

Select lean meat, poultry without skin, fish, and dry beans, lentils, and legumes often. These are the protein choices that are the lowest in fat. If you’re not at all familiar with diet or nutrition, please consult the food guide pyramid below (source: USDA).

The “calorie” measure used commonly to discuss the energy content of food is actually a kilocalorie or 1000 real calories; this is the amount of energy required to raise one kilogram of water (about 2.2 pounds) one degree Centigrade.

Different foods can be used by the body to produce different amounts of energy – which is why a handful of nuts can have hundreds more calories than a similarly sized piece of lettuce. However, since calories are a measure of energy, there cannot be, as some diet books claim, different “types” of calories. A fat calorie has the same amount of energy as a carbohydrate calorie by definition. It’s just that a gram of nuts has 9 calories compared to 4 calories per gram for carbohydrates and proteins.

A person’s caloric need is determined using a variety of mathematical equations. Age, current weight, desired weight, and height are taken into account. However, there are numerous equations one can use to do this, which many find confusing. And, regardless of which equation you use, each will return similar caloric values. Also, the value of caloric needs you obtain are still an average. This is due to individuality, activity level, BMR (base metabolic rate), current fitness level, gender, and a number of other factors.

What’s an easy way to calculate how much energy/food I need?

One of the simplest methods is based on the Resting Daily Energy Expenditure, RDEE or REE for short. This is the amount of calories you need to intake if you do not exercise. We have also stated this in other areas of the web site so that you will become accustomed to calculating your daily needs.

If you exercise, you must add the number of calories used in the exercise to the following calculation. A list of various exercises and calories burned per duration of exercise are listed in the Burning Fat section under comparisons.

Question: How Many Calories Do I Need Each Day?

Answer:
REE = Body Weight x 10 + 200.

For example, Sam weighs 200 pounds so, REE = 200 x 10 + 200 = 2200 Calories (for days he does not exercise).

Many often ask how much food they should eat. Just remember that food is calories and weight gain is simply a function of energy (food calories) in minus energy out. Following is a rule of thumb, i.e., it is an average and you must adjust it. As a rule of thumb, if you’re gaining weight, reduce caloric intake and if losing weight, add caloric intake. Try 200 Calories per day difference to go one way or the other as a beginning. If you have questions, browse other sections of MyHealthandFitness or contact us.

Spice Chicken
A recipe for you meat lovers out there who want a little extra protein, but not the fat.

Ingredients

• skinless chicken leg quarters–attached leg and thigh (14-18 ounces)
• vegetable cooking spray
• 1.5 teaspoons tomato paste
• one- half teaspoon chili powder
• one-half teaspoon cumin (ground)
• 1 garlic clove (small to medium; crushed)
• 1.5 teaspoons lime juice (fresh)
• one-quarter teaspoon cinnamon
• 1/8 teaspoon salt

Preparation
Combine tomato paste, chili powder, cumin, garlic, lime juice, cinnamon, and salt in a medium sized bowl. Mix ingredients well and then rub onto chicken quarters. Place quarters in oven on a broiling rack about six inches from heat source. Spray the rack with the vegetable spray for ease of cleaning afterwards. Broil each side of the chicken quarters about ten minutes and then turn and cook about 5 minutes more until chicken is done. A total cooking time of about 25 minutes is required. Each chicken quarter is a serving. Try side dishes of rice, sautéed vegetables, etc. Total kcalories are about 300 with a protein content of about 32 grams and a fat content of about 14 grams. Caloric count does not include side dishes.

Light Lasagna (Dr. T’s own recipe)

Almost everyone loves lasagna, but often fear to eat it because the typical portion contains about 40 g of fat. Here is a great recipe that has only about 10 g of fat per serving. Each portion of lasagna in this recipe contains about 50 mg of cholesterol, 375 calories, and 703 mg sodium. These substances are about 1/4 to 1/2 the amounts of a typical serving of lasagna. Thus, this is a hearty lasagna meal, which is not only good for you, but will provide great energy when eaten before a long rung, tournament, test, demonstration, etc.

Ingredients

• 12 cooked lasagna noodles
• Vegetable cooking spray
• 1 can whole tomatoes (28 oz) chopped (not drained)
• 1 can tomato sauce (8 oz–no salt)
• 1 can tomato paste (6 oz)
• 1 can Italian-style stewed tomatoes (14.5 oz)
• 1 teaspoon dried basil
• 2 teaspoons oregano
• 1/4 teaspoon pepper
• 1 cup chopped onion
• 1/4 cup fresh parsley
• 3 garlic cloves (minced)
  3/4 lb lean ground round
• 1 container nonfat ricotta cheese (15 oz)
• 2 cups nonfat cottage cheese
• 2 cups shredded Italian provolone cheese
• 1/2 cup fresh Parmesan cheese (finely grated)
• 1 egg white (lightly beaten)

Preparation
Brown the beef in a large saucepan using medium heat; drain and set aside. Spray the saucepan with vegetable spray and sautéed onion and garlic for about 5 minutes; next, add beef, 1/2 of fresh parsley, whole tomatoes, stewed tomatoes, tomato sauce, tomato paste, oregano, basil; bring to boil, cover, and simmer about 20 minutes. Next, uncover and simmer about another 20 minutes. Afterwards, remove from heat (this is your saucepan mixture).

For the next step (this is your cheese mixture), combine (in one bowl) the remaining parsley, Parmesan cheese, cottage cheese, ricotta cheese, and egg white. Stir this mixture well and put aside for later.

Take the saucepan mixture (3/4 cup) and spread in the bottom of a 9 x 13 inch baking pan which has been coated with vegetable spray (such as Pam, etc.). Place 4 of the lasagna noodles (already cooked) over this and top the noodles with 1/2 of the cheese mixture, 2/3 cup of provolone cheese, and 2 1/4 cups of saucepan mixture. Repeat this layering process ending with lasagna noodles. Atop the last layer of noodles, spread the remaining saucepan mixture. Cover and bake at 350 degrees for one hour then sprinkle the top with the remaining provolone and bake uncovered for another 10 minutes. If you prefer less fat, try the same amount of ground turkey, that is if this does not offend the Epicurean in you. This recipe will make approximately 9 servings.

You’ll find this recipe has a rich mixture of pasta, thick sauce, and cheese and will satisfy the cravings of even die-hard lasagna fans. It’s full of carbohydrates for those of you who need to load up on carbohydrates before a competition. Most of all, its very thick, richly textured, and extremely delicious.

Vegetable Soup

This recipe is very low fat and will help you keep that slim waist while you enjoy every spoonful.

Ingredients

• 2 minced garlic cloves
• 1 onion, chopped
• 1 TBS dried basil
• 1 pound red potatoes, cubed (approx. 1 inch)
• 2 teaspoons vegetable oil
• 3/4 teaspoon salt
• one-half teaspoon black pepper
• one-half teaspoon marjoram (dry)
• one-half pound carrots, cut to size
• 1 can whole tomatoes, chopped, undrained (14.5 oz)
• 1 can cannelloni beans (15.5 oz)
• 10 oz Lima beans (drained or frozen)
• 2 oz low fat mozzarella cheese (shredded)
• one-half cup uncooked, rice shaped pasta
• 7 cups water

Preparation
In your favorite stock pot or Dutch oven; add oil and when hot, sautéed onion and garlic for about 5 minutes. Next, add water and remaining ingredients except the pasta and cheese. Bring to boil, cover, reduce heat, and simmer about one hour, longer for more taste. Add the pasta, then cook uncovered using medium heat for an additional 10 minutes. Your soup is now ready to serve. Place the soup into your favorite soup bowls and sprinkle with the cheese. This recipe will make about 8 servings (about 1.5 cups and about 3 g of fat per serving).

Fruit Delight

A delightful recipe that’s very healthy and low fat.

Ingredients

• one-half cup fresh strawberries
• one-third cup fresh peaches or mandarin orange slices (peeled)
• 1 tablespoon granulated sugar (may leave out if desired)
• one-third cup Dannon, low-fat yogurt

Preparation
Wash whole strawberries and drain; you may slice each strawberry into two parts if desired. Slice or dice the fresh peaches into suitable sizes or substitute with peeled mandarin orange slices which can be purchased canned. Drain all fruit and combine into small serving dish or large cup. Top with yogurt and you have a very delicious treat that can be eaten any time of day for breakfast, snack, etc. Makes two small, one-half cup servings of 100-145 calories and only about 1.5 grams of fat depending on yogurt used.

Salmon Steaks and Mustard Sauce

A quick recipe for people in a hurry that’s high in protein and low in fat.

Ingredients

• 2 tablespoons mayonnaise (low fat)
• 2 tablespoons fresh lemon juice
• 2 tablespoons dry white wine (Chablis is good)
• 1 teaspoon Dijon mustard
• 1 teaspoon paprika
• one-eighth teaspoon garlic powder
• 1 teaspoon coarsely ground black pepper
• 4 salmon steaks (4 ounces each)
• vegetable cooking spray to coat pan or broiler rack
• 8 lemon wedges

Preparation
Combine the first 6 ingredients (mixture) in a bowl, whisk until blended and set aside. Sprinkle ground pepper evenly over steaks. Place salmon on broiler rack/pan about 3 inches from heat and broil for approximately 2.5 minutes on each side–until salmon flakes easily. Spoon mixture over salmon and garnish with lemon slices. Makes four servings with approximately 164 calories, 23 g protein, and 6 g fat each. A simple recipe that take less than 20 minutes to prepare.

Chicken Pienne

A quick recipe for people in a hurry that provides a complete protein and is low in fat.

Ingredients

• 3/4 pound skinless chicken cut in small 1 x 1 inch squares (approx.)
• vegetable cooking spray
• 16 ounce package of favorite Pienne pasta
• 1 garlic clove (small to medium; crushed)
• 32 ounce jar of favorite marinara sauce
• one small onion—chopped

Preparation
Cook and drain Pienne pasta. Spray large skillet with vegetable cooking spray and cook chicken until about half-way done. Add chopped onions, garlic clove (chopped), and salt and pepper if desired. Sauté this mixture until chicken us just done. Combine jar of marinara sauce, pasta, and mixture into large sauce pan. Heat piping hot, add desired spices to taste, and it’s ready to serve. Try side dishes of sautéed vegetables, etc. It’s a quick meal that requires about 30 minutes to prepare if you’re on the go.

The researchers evaluated the amounts of carbohydrates, fats and protein consumed by 10,014 adult men and women.

For purposes of this study, adults were considered high-carb eaters if carbohydrates made up 55 percent or more of their total daily calories. These carbohydrates came from such foods as bread, pasta, rice, fruits and vegetables. In other words, they were complex carbohydrates eaten throughout the day not simple carbohydrates such as sugar, candy, cakes, and similar carbohydrates. Ironically, this is the same percentage carb intake (55%) was suggested by Dr. Tindall for professional athletes in his book “Nutrition Made Simple” and the same amount that he recommends for MyHealthandFitness members.

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More individuals in the high-carb group had a Body Mass Index, or BMI, score closer to recommended targets than did survey participants who consumed fewer carbs. A BMI score can indicate whether an individual’s weight is normal, under, or obese.

For the average person who consumes 2,000 Calories per day, 55% carb intake would be equal to 275 grams of carbohydrates. Dividing intake over 5 meals would allow consumption of 55 grams of carbs per meal. Ingesting complex carbohydrates throughout the day is particularly beneficial since fats “burn in a carbohydrate flame.”

1) energy source and reserve;

2) protection of vital organs;

3) thermal insulation; and

4) vitamin carrier and hunger suppressor.

Fat serves as the storage substance for the body’s extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrates, which occurs after the first 20 minutes of exercise, it begins to depend on the calories from fat.

Up to 4% of body fat protects against trauma to vital organs, i.e., liver, heart, kidneys, spleen, and spinal cord. In this case, persons with more fat such as football lineman, are better able to protect their vital organs from punishing blows. The fat just below the skin (subcutaneous fat) provides insulation in harsh conditions such as cold weather. However, during hot weather, excess body fat can hinder body-temperature regulation, especially during sustained exercise in air when the body’s heat production can be as much as 20 times greater that during resting levels.

Fat is essential for the proper functioning of the body. Fats provide the “essential” fatty acids that are not made by the body and must be obtained from food. Linoleic acid is the most important essential fatty acid, especially for the growth and development of infants. Fatty acids provide the raw materials that help in the control of blood pressure, blood clotting, inflammation, and other body functions. Also, healthy skin and hair are maintained by fat. Fat assists in the absorption and transport through the bloodstream of the fat-soluble vitamins, i.e., vitamins A, D, E, and K. Approximately 20 grams of dietary fat each day is the minimum required amount to maintain adequate absorption and transport of the aforementioned vitamins. Severely reducing fat intake can depress the body’s level of these vitamins, which can ultimately lead to vitamin deficiency. About 3.5 hours is required after ingestion for the stomach to empty itself of fats. Thus, eating foods that contain fat will make one have hunger pains less often.

Recommendations for Fat Consumption:

1. Choose lean, protein-rich foods — soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products.
   Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables.
2. Get plenty of soluble fiber from foods such as oats, bran, dry peas, beans, cereal, and rice.
3. Limit consumption of fried foods of all kinds, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
4. Limit animal products like egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats).
5. Search food labels, especially for the level of saturated fat. Avoid or limit foods high in saturated fat, i.e., more than 20% on the label.
6. Search food labels for words like “hydrogenated” or “partially hydrogenated” — these foods are loaded with saturated fats and trans-fatty acids and should be avoided.
7. Liquid vegetable oil, soft margarine, and trans-fatty acid-free margarine are preferable to butter, stick margarine, or shortening.

Children under two years of age should NOT be on a fat restricted diet because cholesterol and fat are believed to be important nutrients for brain development.

It is important to read the nutrition labels and be aware of the amount of different types of fat contained in food. It is recommended that everyone over 20 have their cholesterol checked on at least an annual basis. Talk to your health care provider about how to cut down on fat intake. Look at our “Good Foods” category in the “Burning Fat” section for general guidelines of foods to eat and foods to avoid.

Side effects
Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer).

A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors.

Fat Dynamics in Exercise: Fats supply 30 to 80% of the energy used in physical activity depending on the nutritional and fitness status of the individual and also the duration and intensity of exercise. Compared to resting, fat used for energy in light and moderate exercise intensity is three times greater. However, even with more intense exercise or a greater percentage of aerobic activity, the release of free-fatty acids from adipose tissue (fat stores on the body) does not increase much above resting. Hence the argument on which exercise burns fat the best. Research of the evidence suggests that it’s not necessarily the exercise, but the method of training with the exercise that is best for fat burning. Why?

We know from research that a well-trained person exercising at light to moderate levels, i.e., less than 40% of maximum, that fat provides the main energy source, mostly as plasma free-fatty acids mobilization from fat stores (adipose tissue). When compared to increasing intensity levels of up to 85%, the total energy from fat breakdown remained almost the same. The latter indicates that muscle glycogen is the major fuel for high-intensity aerobic exercise. However, muscle glycogen generally drops to almost nothing after 20 minutes of exercise and with continued exercise, the muscle cannot replenish this glycogen. At this point, a greater fat metabolism begins to exist, i.e., during prolonged exercise. This is believed to result from a small drop in your blood sugar and decrease in insulin (a very potent inhibitor of lipolysis, i.e., breakdown of triglycerides), with a corresponding increase in the pancreas’s glucagon output. In lay terms, this means that as you exercise longer, the glycogen stores in the muscle deplete and you begin to burn more energy from fat than carbohydrates. But, as you continue to exercise, fat cannot usually sustain the energy demand from the body. When this happens, because you have no more muscle glycogen stores and energy supply from fat stores is too slow, energy is derived or obtained from protein. The supply of this protein energy is your actual muscle mass. This is why long-distance runners lack muscle mass compared to track and field athletes.

If you do not mind having a very slender or lean appearance, this would not be as important to you. However, if you wish to maintain muscle mass, but also lose as much fat as you can, marathon running would not be the best choice of exercise for you. Actual training and exercise methods for burning fat are discussed more completely in the “Fat Burning” section. Hopefully, this discussion has given you some insight about the importance of it in our diet. While low-fat diets are good and healthy from a nutritional point of view, going to the extreme of no- or all-fat diets can be detrimental to your health.

Fats are organic compounds that are made up of carbon, hydrogen, and oxygen; they are the most concentrated source of energy in foods since 1 gram of fat is equivalent to 9 kcalories. Fats belong to a group of substances called lipids and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids. Fats can be called very saturated or very unsaturated depending on their proportions.

Food sources

Saturated fats:

These are the biggest dietary cause of high LDL levels (“bad cholesterol”). When looking at a food label, pay close attention to the % of saturated fat and avoid or limit any foods that are high (for example, over 20% saturated fat). Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils — coconut, palm, and palm kernel oils. (Note: most other vegetable oils contain unsaturated fat and are healthy.)

Unsaturated fats:

Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. There are two types: mono-unsaturated and polyunsaturated. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.)

Mono-unsaturated fats:

Fats that help to lower blood cholesterol if used in place of saturated fats. However, also, these too have many calories, so you still have to limit them. Examples include olive and canola oils.

Polyunsaturated fats: Fats that help to lower blood cholesterol if used in place of saturated fats. However, polyunsaturated fats have a lot of calories, so you still need to limit them. Examples include safflower, sunflower, corn, and soybean oils.

Trans-fatty acids:

These fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels (“good cholesterol”). Trans-fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarine.

Hydrogenated:

Refers to oils that have become hardened (such as hard butter and margarine). Foods made with hydrogenated oils should be avoided because they contain high levels of trans- fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.) The terms “hydrogenated” and “saturated” are related; an oil becomes saturated when hydrogen is added (i.e., becomes hydrogenated).

Partially hydrogenated:

Refers to oils that have become partially hardened. Foods made with partially hydrogenated oils should be avoided because they contain high levels of trans-fatty acids, which are linked to heart disease. (Look at the ingredients in the food label.)

Often, we are asked what are the best kinds of oil for cooking and consumption. Following is a list of the most used oils, broken down into percent content (each) of saturated, polyunsaturated, and monounsaturated fatty acids. The cooking oils/fats in the table are listed in increasing order of saturated-fat content, i.e., canola oil has the lowest saturated fat content of any cooking oil. Because the ratio of monounsaturated to polyunsaturated fatty acids is better for health from a cholesterol content factor then, the best kind of oil to use for cooking could be canola oil. However, if we wish to have a low saturated fatty acid content all the time, regardless of the ratios of poly- to monounsaturated fatty acids, canola, safflower, sunflower, corn, olive, and soybean oils would be fairly similar and likely the best to choose from for most consumption needs.

Eating disorders involve serious disturbances in eating behavior, such as extreme and unhealthy reduction of food intake or severe overeating, as well as feelings of distress or extreme concern about body shape or weight. Researchers are investigating how and why initially voluntary behaviors, such as eating smaller or larger amounts of food than usual, at some point move beyond control in some people and develop into an eating disorder. Studies on the basic biology of appetite control and its alteration by prolonged overeating or starvation have uncovered enormous complexity, but in the long run have the potential to lead to new pharmacologic treatments for eating disorders.

Eating disorders are not due to a failure of will or behavior; rather, they are real, treatable medical illnesses in which certain maladaptive patterns of eating take on a life of their own. The main types of eating disorders are anorexia nervosa and bulimia nervosa. A third type, binge-eating disorder, has been suggested but has not yet been approved as a formal psychiatric diagnosis.

Eating disorders frequently develop during adolescence or early adulthood, but some reports indicate their onset can occur during childhood or later in adulthood.Eating disorders frequently co-occur with other psychiatric disorders such as depression, substance abuse, and anxiety disorders. In addition, people who suffer from eating disorders can experience a wide range of physical health complications, including serious heart conditions and kidney failure which may lead to death. Recognition of eating disorders as real and treatable diseases, therefore, is critically important.

Females are much more likely than males to develop an eating disorder. Only an estimated 5 to 15 percent of people with anorexia or bulimia and an estimated 35 percent of those with binge-eating disorder are male.

Anorexia Nervosa
An estimated 0.5 to 3.7 percent of females suffer from anorexia nervosa in their lifetime.1 Symptoms of anorexia nervosa include:

• Resistance to maintaining body weight at or above a minimally normal weight for age and height.
• Intense fear of gaining weight or becoming fat, even though underweight.
• Disturbance in the way in which one’s body weight or shape is experienced, undue influence of body weight or shape on self-evaluation, or denial of the seriousness of the current low body weight.
• Infrequent or absent menstrual periods (in females who have reached puberty).

People with this disorder see themselves as overweight even though they are dangerously thin. The process of eating becomes an obsession. Unusual eating habits develop, such as avoiding food and meals, picking out a few foods and eating these in small quantities, or carefully weighing and portioning food.

Persons with anorexia may repeatedly check their body weight, and many engage in other techniques to control their weight, such as intense and compulsive exercise, or purging by means of vomiting and abuse of laxatives, enemas, and diuretics. Girls with anorexia often experience a delayed onset of their first menstrual period.

The course and outcome of anorexia nervosa vary across individuals: some fully recover after a single episode; some have a fluctuating pattern of weight gain and relapse; and others experience a chronically deteriorating course of illness over many years.

The mortality rate among people with anorexia has been estimated at 0.56 percent per year, or approximately 5.6 percent per decade, which is about 12 times higher than the annual death rate due to all causes of death among females ages 15-24 in the general population. The most common causes of death are complications of the disorder, such as cardiac arrest or electrolyte imbalance, and suicide.

Bulimia Nervosa
An estimated 1.1 percent to 4.2 percent of females have bulimia nervosa in their lifetime. Symptoms of bulimia nervosa include:

• Recurrent episodes of binge eating, characterized by eating an excessive amount of food within a discrete period of time and by a sense of lack of control over eating during the episode.
• Recurrent inappropriate compensatory behavior in order to prevent weight gain, such as self-induced vomiting or misuse of laxatives, diuretics, enemas, or other medications (purging).
• fasting; or excessive exercise.
• The binge eating and inappropriate compensatory behaviors both occur, on average, at least twice a week for 3 months
  Self-evaluation is unduly influenced by body shape and weight

Because purging or other compensatory behavior follows the binge-eating episodes, people with bulimia usually weigh within the normal range for their age and height.

However, like individuals with anorexia, they may fear gaining weight, desire to lose weight, and feel intensely dissatisfied with their bodies. People with bulimia often perform the behaviors in secrecy, feeling disgusted and ashamed when they binge, yet relieved once they purge.

If you believe you exhibit these symptoms, please discuss them with your personal health-care professional.

Variety: To obtain variety in your diet, you must choose a number of different foods within any given food group. Avoid eating the same foods every day. The body is too smart for this and will adjust to it quickly, which means your weight loss/gain goals can suffer. Plus, variety makes meals more interesting and enjoyable. Doing this will ensure that you obtain sufficient nutrients to drive your body’s metabolism and physiology. As an example, suppose that carrots are your favorite vegetable. If you eat them everyday in lieu of other vegetables, the vitamin folate can be missed in your diet thus, it is important to have variety.

Balance: For proper balance, consume a variety of foods from the five major food groups each day:

• Dairy – milk, yogurt, and cheese
• Meat – poultry, fish, lean beef, dry beans, eggs, and nuts
• Vegetables
• Fruits
• Grains – bread, cereal, rice, and pasta

Moderation: Eating moderately requires setting a goal and planning an entire days diet and juggling your nutrient sources. MyHealthandFitness can do this for you based upon your personal preferences and choices. For example, suppose you consume a typical combo-type meal from a fast-food establishment that is high in fat, salt, sugar, and energy, which might be a cheeseburger, coke, and fries. To moderate this, on the same day, you would need to eat other foods such as salad greens, vegetables, and possibly fruits that are less concentrated sources of these same nutrients. Its a matter of making wise choices so that overall, you simply moderate rather than eliminate the intake of certain foods.

The following menus are based on the above principles and sound nutrition. How does your current diet stack up? You may wish to read this article before continuing: The following 3 menus are also based (depending on your food choices) on a consumption of about 55% carbohydrates, 20% protein, and 25% fats of the major macro-nutrient sources required by the body. The article that is suggested reading and Dr. Tindall recommends this ratio for those individuals who exercise on a regular basis. However, there are many ratios of these macro-nutrients that can be used for your personal goals, the following three menus are the most popular type that provide variety, balance, and moderation.

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Warning! Do not use these menus without checking with your physician. The menus may not be suitable for use by those with high blood pressure, high cholesterol, diabetes or other medical limitations and you may have a condition of some sort without realizing it. A checkup is important. Please read our disclaimer policy and gain the approval of your physician before proceeding!

Take a look at the following sample menu’s. Sample menu 1 is based on a 110 pound female that does not exercise, about 1300 calories required per day.

Sample Menu 1

Based on the listed body weight of 110 pounds, if you exercise each day, you will need to add additional calories to this menu for the day(s) you exercise. For example, suppose you exercise on a stationary bike for 40 minutes at a moderate pace of 9 mph, you will need to add about 200 calories to this daily menu. This can easily be done by doubling your snack size portion of the morning and afternoon snacks or, adding additional portions to your lunch or dinner meat and fruit groups. If you lifted free weights for the same amount of time, your calorie requirements on exercise days would be about 175 additional calories. There are numerous ways to make adjustments. Be creative and have fun. Also, lets say you are lactose intolerant. If you are, replace the skim milk with lactose-free milk. Doing this substitution will reduce by 5 calories.

Sample Menu 2

This menu is based on 175 pound person that runs 30 minutes per day at an average pace of about 9 minutes per mile, i.e., total calories listed includes those necessary for the exercise period.

There are a number of ways to reduce or add to the total calories listed in Sample Menu 2 (see sample menu 1). If you weighed 175 pounds and did not exercise, you would need to reduce total calories by 475 calories down to about 1950 calories for the day. To reduce menu to 2,000 calories (exact number is 1995) per day, remove items in red and reduce dinner portion of broiled beef sirloin to 4 oz.

Sample Menu 3

This sample menu is for use as a worksheet so that you can practice designing your own menu’s with the foods you enjoy. You will note that total calories are 5,225 per day, but that the total food-type ratios would still be approximately 55% carbohydrates, 20% protein, and 25% fats for your macro-nutrient requirements. Unless you’re performing about 2 hours per day of speed-strength training and an additional 90 minutes of intense cardiovascular exercise, these would be far too many calories for you. The idea is to learn to manipulate your own menu for the correct number of required calories per day, whether you exercise or not. Can you manipulate Sample Menu 3 below for a 2,000 cal/day limit and so that it follows the basic recommendations of variety, balance within food groups, and moderation?

Depending on the foods you eliminate or substitute into the menu, the macro-nutrient ratios of carbohydrates, proteins, and fats will change as well. For any substitutions you make, attempt not to exceed 30% of calories derived from fats. Also, please note that all categories of major meals and snacks have numerous choices. You may choose from one of these or several or, substitute your own choice of food type.

These menus will allow you to begin a foundational nutrition program and gain some knowledge about the process. If you are not comfortable with this, MyHealthandFitness can provide any menu or diet plan for you based on your personal diet assessment.

There are many types of menus and diet plans that can be developed for each individual based on specific needs.

There are times in life when you may strongly desire to obtain a logical, but very quick and significant weight loss because of a specific goal. As examples, suppose you are getting married in 1-3 months and desire to lose a large amount of weight or, perhaps you have an athletic event approaching and must be at a specific weight level or range. How can you lose this weight quickly and safely and, ensure that it is actual fat loss and not water loss?

Begin Dr. Tindall’s Special 90-Day Weight-Reduction Program Today. .

The program is designed to help you lose a significant amount of weight quickly, not water weight but actual fat loss, without dire consequences to your physiology or health. Also, the program is not drug driven. What is required is your own desire to lose weight. Dr. Tindall will show you the rest.

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The 90-Day Weight-Reduction Program is developed specifically for you through personal consultation. Read a few of the testimonials received by clients who have participated in the program:

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Dear Dr. Tindall,

Thank you for your phenomenal program and personal assistance. When I and my fiancée set our wedding date, my plan was to get out of my size 12 dress to a size 8. Thanks to you, I surpassed this goal as lost 45 pounds. I actually dropped to a size 6 I’m so happy and my wedding was great. I cant thank you enough.

Grateful,

D. Aguirre

Tallahassee, Florida

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Hello Dr. Tindall,

Words are not enough for my sincere gratitude. Eight weeks after starting your program, Ive lost 23 pounds from my 35 pound goal. I feel and look great As you told me, I’m right on track for my goal and things couldn’t be better. Your program is great and Ive been telling all my friends.

Cordially,

Dennis P.

Augusta, Georgia

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Dr. Tindall,

I admit when we had our telephone consultation I was pretty skeptical about your program I tried everything and nothing has worked. Well, happy to say I lost 30 pounds in 7 weeks and went from a 39 inch waist to 34. Thank you from the bottom of my heart. Now I’m trying all your programs

Sincerely,

Robert M.

Chicago, Illinois

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Thank You Dr. Tindall,

When you told me I could lose 40 lbs before my wedding that was twelve weeks away it was hard to believe. You have made a believer out of me now. My wedding dress was a 4. Best of all, how I looked was a shock to all. Friends and family I had not seen for months were dumbfounded when they saw me in my wedding dress. After six weeks, my fiancée couldn’t believe it so he tried your program too. He lost 17 lbs the last three weeks before our wedding After the IFLN program I took your advice. Five months on your newly recommended program I look and feel better than in my whole life. You and your program are incredible Thank you. Thank you. Thank you.

Most Sincerely,

Cynthia B.

Seattle, Washington

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Dearest Dr. Tindall,

Your program is amazing. My goal of losing 50 pounds in six months was realized. After one year I have leveled off at 125 like you said My husband is so proud of me. When he finally saw me in my new bikini on our recent trip to Jamaica well, lets just say he grinned from ear to ear. He says to say hello and thanks. Honestly, it is I who must say thank you. When I look back I find it hard to believe I weighed 198 pounds only twelve months ago. Your program not only boosted my self esteem, it saved our relationship. I am a new person and will always be indebted to you…

Cordially,

S. J.

New York, New York

If you desire these kind of results, what are you waiting for? Inquire about Dr. Tindall’s IFLN Weight-Reduction Program today. You will be happy you did.

The diet (menu) plans from MyHealthandFitness let you eat the types of foods you enjoy. And, by understanding a little about nutrition and what to expect, you will be able to lose weight, firm up, and be healthy. Our goal is to help you do this.

Adhere to the following 10 steps to get started on a new and healthy lifestyle. In the beginning it may seem a little overwhelming, but its a matter of developing good eating habits that change the way you eat. Diets will not do this and is why all diets fail. Our method is scientifically proven and successful.

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Read our web site sections FAQ, Diet & Nutrition, and Health & Wellness. Also, explore the many health and fitness articles on our site. New ones are posted each day. This will help build a foundational knowledge of nutrition so that you are your own best expert. Remember that a program that works for someone else may not work for you.

Before you begin any diet or menu plan, make an appointment with your physician for a complete physical and obtain his or her approval. He or she will assess your current health and look for a variety of pre-existing or hereditary conditions. Some of these may include: heart, liver or kidney disease, diabetes, cholesterol, predisposition to gout, and others. However, many physicians will not measure blood glucose levels unless you request it so, you should ask for an EKG and a six hour glucose tolerance test with insulin measurements.

You should also ask for a complete blood panel that includes lipids (fats) and thyroid function. Doing this will preclude one from later blaming a diet for something you may already have. Conducting such tests after starting a diet is counter productive. The reason is because you want a base measurement of everything before you begin. For example, if you have high cholesterol, that is something you would like to know. Otherwise, once you begin a new nutritional regimen, there will likely be a change in this parameter. It would be wise to know if your new diet and menu plan(s) was a cause in its alteration. This is also true of other health problems such as those mentioned.

Next, with your physician’s approval, you may begin a new nutritional regimen.

Please visit our “Tools” section and measure yourself for BMI, body fat, ideal body weight, and calorie requirements. This will give you a good foundation of where you currently are based on the norm and how many calories you should eat each day. However, please remember that some persons may not fit the norm due to large muscle mass and other factors. Use these numbers only as a base guide tempered with reason. But, don’t make excuses. If you’re too lean or overweight, admit it to yourself. The more accurate and honest you are with this data, the quicker you’ll make improvements.

Try our sample menus first. They will give you an idea of what a good menu should be comprised of. They will also help you develop good habits by following a good nutritional regimen. Learn to count grams of carbohydrates, fats, and proteins in your diet. Remember that 1g or carbohydrate or protein is equal to 4 calories and 1g of fat is equal to 9 calories. Knowing these simple facts can help you learn to control your carbohydrate and fat intake. Pay particular attention to the information in the Burning Fat subcategory in our on this web site. However, don’t be a scale watcher or try to count every single calorie. Doing so will cause you to go nuts and is also counterproductive. Simply get a good idea of how many calories you need each day and a daily average of your intake. Time, moderation, and exercise will balance this so that your newly developed good habits will prevail.

In addition to a good nutritional plan, you should also seek information about, and put yourself on, a good nutritional supplement program. You can obtain the latest scientific information on both of these in our Supplements section and also, in our Online Store under supplements. Combining a good nutritional plan with the appropriate supplements and exercise will help you become the fittest and healthiest you can be.

Use Moderation: Eat only as much food as it takes to satisfy your daily caloric needs. If you feel that you may eat too much, drink 1-3, 8 ounce glasses of water before a major meal to get an ‘I’m full” signal to your brain. Remember that nutrition is long-term. If you eat a few extra calories today, but a few less tomorrow, everything will balance out. But, if you constantly eat too few calories, you’ll lose weight and if too many, you’ll gain weight. For example, eating an extra 100 calories per day for one year will cause a 10 pound weight gain.

Don’t let yourself get too hungry, but don’t stuff yourself either. Adhere to the snack schedule in the menus and try to fuel your body when it needs it. Create your own snacks, which could theoretically be any type of food (just avoid sugars excepts as treats for your hard work). For example, have a slice of roast beef, chicken, turkey breast, or a can of tuna mixed with mayonnaise; a granola bar, small fruit, or cup of yogurt. Its not a matter of being totally rigid, but of making good food choices that fit into your menu without exceeding the caloric intake and being flexible. If you find yourself in the predicament of going to a fast-food establishment, opt for grilled chicken, a salad, and a diet drink or glass of water in lieu of a combo-type meal that is very high in fat, carbohydrates, and calories. The primary emphasis would be to keep your carbohydrate intake in the form of simple or refined sugars low. Try to avoid candy, soda pop, donuts and similar products most of the time.

Combine your new nutritional plan with a good exercise regimen. Search our web site for information on all of this, particularly our “Workout” section. We can help you achieve your goals. The MyHealthandFitness system works and works very, very well. It is not always easy, nor is there a magic pill or elixir. You must desire to make a change. If you do, you will be rewarded with that which you seek. MyHealthandFitness is not into fads or quick weight loss, which is usually due to loss of water only; we are into proven results and in changing eating habits so that the rest of your life will be as healthy as possible. We are here to help on every step of your journey.

Finally, keep a journal from the very first day. Track your weight and progress. Write down your results and take pictures at the beginning and at least every 3-4 weeks to see how you change. The old adage of “A Picture is Worth a Thousand Words” is very true in this case. There is nothing better than a visual picture of where you were before and how far you’ve come. Now, reflect on your goal(s) and begin. Once you have tried some of our sample menus, you’re ready for the longer term diet plans and fitness and workout programs. If you need help or advice in any area, please contact us or one of our experts. We wish you the greatest success on your journey.