Fitness 1 by Coach KK

Vegetarians often struggle with meeting their daily protein needs on a fitness program. Most vegetarian foods have an abundance of carbohydrates and moderate to low fats, along with low ranges of either incomplete or complete protein sources. Simply putting it, incomplete proteins do not contain all the essential amino-acids while complete proteins do. Grains, Beans, Lentils, etc. are some sources of incomplete proteins while milk, cheese, cottage cheese, soy, etc. are examples of complete protein sources. If, for example, someone is aiming for roughly 100 grams of protein per day that would account for either drinking close to 29 liters of milk (skimmed) or eating close to 1 kg of cottage cheese (fat-free), considering the intake comes from only one source i.e. either milk or cottage cheese. Not to forget the extra calories from carbohydrates that come along with these sources. Incomplete proteins although individually not as effective as complete proteins, do possess a special c

Calculating the amount of macro nutrients i.e. carbohydrates, proteins and fat may or may not be the best strategy for everyone. In addition these calculations are not 100% accurate and at times they may overestimate or underestimate the result. Although it does help to know how much an individual is currently eating and how much they may need to eat to reach their goal. In any case, keeping the goal (weather fat loss or weight gain) in mind the first thing that paves the way for future decisions is to access what your current macro nutrient and calorie intake is. This can be done by observing the food you are eating for a few days (to check for variance), noting it down and assigning the food eaten to specific macro nutrients i.e protein, carbohydrates and fats. It is best to note the foods by weight (like grams, etc). Once you have a day's food intake measured and written down, simply add the weights of carbohydrates, proteins and fats individually. Repeat this for few days