ITT: Servings

CATEGORY:

•ITT Nutritional Protocol

DEFINITION:

•Serving size recommendations

FUNCTION:

•Ensures the correct amount of Macro Nutrients, with associated Micro Nutrients, are supplied to the body

-Determined by BMI & BMR, which are functions of...

—Body Weight

—Body Height

—Level of activity

•Ensures the correct amount of Calories are supplied

-Determined in relation to BMI & BMR

ACTION:

•Accurate quantities can only be determined if applicable ITT Prerequisites have been noted

FACTS:

•With the ITT Nutritional Protocol it is most likely that Calorie intake will be a reduction compared to an average daily intake, as most transformations involve a loss in body fat

-Compared to Recommended Daily Allowances, Fats and Salt remain same, whereas Fibre will be increased, Carbohydrates dramatically reduced leaving Protein higher than suggested

•RDA...

-Fats = 70g (Saturated @ 24g)

-Carbohydrates = 310g (Sugars @ 90g)

-Fibre = 30g

-Protein = 50g

-Salt = 2.3g

—Total = 576.3g (Macro Nutrients...actual food weights contain water etc)

MANIPULATION:

•When making choices of ingredients, the most important Macro Nutrient to balance are Fats

-Combinations of Oils, Nuts, Coconut Milk and Avocado are possible if their overall amounts are contained within either a serving suggestion size per meal, or a daily suggested intake

•Carbohydrates are the most important Macro Nutrient to understand in terms of their affect on Insulin

-Carbohydrate (non vegetable sourced)consumption is a function of desired targets...

—Reduced body fat requires reduced/eliminated Carbohydrate intake

—Increased physical performance requires a continued, but controlled, intake of Carbohydrates e.g. Brown Rice, Brown Bread (Medium GI) etc

—Increasing body fat can mean Carbohydrates, including High GI, at every meal

DIETING:

•Protein...

-0.5 to 1g (actual Macro Nutrient quantity) per KG of body weight for average person

-1 to 2.5g of Protein (actual Macro Nutrient quantity) per KG of body weight per meal when at a low BMI and/or training to gain muscle

—Useable amount of Protein a day suggested at 2g per 1kg of body weight

—Body can only absorb 5-9g of Protein per hour

•Fats...

-Oils @ 15-30ml per serving

—Approximately 1-2tbls or 3-6tsp

-Nuts @ 10g per serving

—Approximately 5-10 nuts depending on their size (Brazil-Almond)

-Coconut Milk @ 200ml per serving

-Almond Butter (Peanut Butter) @ 2tbls

•Carbohydrates...

-Vegetable sourced Carbohydrates can be had in any quantity

—For specific targeted ITT requirements see related Protocols

•Herbs & Spices to desired tastes

•Tabasco Sauce to desired tastes

•Additions...

-Garlic @ 1-2tsp

-Mustards @ 1-2tsp

-Sauerkraut @ 2x heaped tbls

-Shredded Ginger @ 1x heaped tbls

-Kimchee @ 2x heaped tbls

-Legumes @ 1ounce

-Cottage Cheese @ 2x heaped tbls

•Fluids...

-H2O @ 2-4litres per day

-Diuretics e.g. Tea & Coffee @ 1-2 per day

—Green Tea once/twice per day

-Whole Milk or Cream @ 1-2tbls per day

RELATED TO:

•Formulas

•ITT Prerequisites

•ITT Nutritional Protocol Files

•ITT Recipes

NOTES:

•Experiment with serving sizes to desired tastes...but make sure overall calorie intake is below BMR

•The greater the understanding of Macro Nutrients and their related GI (Glycemic Index), GL (Glycemic Load), II (Insulin Index), Calorie content in relation to serving sizes, the smarter the choice can be made when dinning out

•1 Ounce = 28g