WEIGHT CONTROL, PROTEIN AND EXERCISECalculate your client’s ideal intake for weight control

Copyright © TheHealthSciencesAcademy.org

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Introduction

Here is what you will learn in this unit: Does protein and exercise mean greater weight loss? How to lose weight without losing muscle Recommendations for weight (fat) loss and weight (muscle)

gain Step by step guide on how to calculate ideal daily calories

and carbohydrate, protein and fat intake for weight maintenance, weight (fat) loss or weight (muscle) gain

Includes the following downloadable material for immediate use with your client: Weight Control Calculator Weight Control Calculator Template

2

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Protein, exercise and weight loss3

Did you know? Protein plus exercise equals

greater weight loss for dieters!A study at the University of

Illinois suggests that a protein-rich diet boosts the weight loss

benefits of exercise. ©Shutterstock

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

The science4

Women who ate a low-calorie, protein-rich diet lost significantly more body fat when they exercised regularly (5 × 30 minute walking sessions; 2 × 30 minute weight training sessions per week) compared with those who ate a high-carbohydrate diet containing the same number of calories (Layman et al., 2005).

What’s more, almost 100% of the weight loss in the high-protein dieters was fat!

In contrast, in the high-carbohydrate group, up to a third of the weight loss was muscle. Not ideal!

The protein diet worked better because it contained a high level of leucine, which works with insulin to stimulate fat-burning while preserving muscle!

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Weight loss, muscle loss and protein5

When cutting calories to lose body fat, you risk losing muscle mass as well.

A higher protein intake can offset some of the muscle-wasting effects associated with any weight-reducing programme.

Researchers recommend increasing your protein intake to 1.8-2.0 g/ kg BW/ day in order to prevent lean mass losses (Phillips & Van Loon, 2011).

For example, a 70 kg athlete would need to consume 126-140 g protein/ day.

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Weight control recommendations6

Based on the current scientific literature, protein, carbohydrates, fat and total calories consumed need to be balanced in a weight control programme for an active exerciser:

1. For weight (fat) loss:

CALORIES: Caloric intake needs to decrease by 15%

CARBS: Carbohydrate intake needs to decrease by 15%

PROTEIN: 1.6-2g protein/ kg body weight/ day

FAT: Fat intake from total calories = 20%

TRAINING: Continue normal training programme.

RESULTS: The goal is a fat loss of 0.5 kg in about 7 to 10 days, but this will be fat and not muscle so it shouldn’t affect performance or cause a metabolic rate slowdown.

2. For weight (muscle) gain:

CALORIES: Caloric intake needs to increase by 20%

CARBS: Carbohydrate intake needs increase by 20%

PROTEIN: 1.8-2g protein/ kg body weight/ day

FAT: Fat intake from total calories = 26%

TRAINING: Initiate an intense weight training programme.

RESULTS: The goal is to gain 0.5 to 1 kg of lean weight per month. The amount of muscle gained depends on training, genetic makeup, body type, and hormonal balance.

Sour

ce: T

he H

ealth

Sci

ence

s A

cade

my

Planning a weight control diet

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

How to plan a weight control diet

Identify your client’s fitness goal. Needs to:

Maintain weight?

Lose (fat) weight?

Gain (muscle) weight?

What’s your client’s typical training:

Endurance?

Strength and power?

8

STEP 1 STEP 2

Complete the Daily Caloric Requirement Planner (Module 1) and the Training Carbohydrate Intake Calculator (Module 4).

These will indicate your client’s:

a. Ideal daily calories (Daily Caloric Needs or DCN)

b. Ideal daily carbs intake (range in grams)

STEP 3

Use the Weight Control Calculator to work out your client’s caloric intake from carbs, protein, fat.

Write these figures in the Weight Control Calculator Template: Ideal daily calories

Carbs grams and carbs calories

Protein grams and protein calories

Fat calories and fat grams

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Attention!9

Did you retrieve your Daily Caloric Requirement Planner (from Module 1) and the Training Carbohydrate Intake

Calculator (from Module 4)?

Good, now you’re ready to delve into the Weight Control Calculator in the next page. First, give it a quick read

through to get an overall view of how it works. Next, read it a second time, but more slowly and thoroughly. The example provided will help you interpret it. Finally, print the template worksheet, grab a digital calculator and put it into practice!

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Weight Control Calculator 10

Weight maintenance Weight (fat) loss Weight (muscle) gain

Ideal daily caloric intake

Daily Caloric Need (DCN) from the Daily Caloric Requirement Planner(Module 1)

Reduce by 15% (i.e. multiply maintenance calories by 0.85 (85%)

Increase by 20% (i.e. multiply maintenance calories by 1.2 (120%)

Carbohydrate intake (in grams)

Ideal daily carb intake from the Training Carbohydrate Intake Calculator (Module 4)

Reduce by 15% (i.e. multiply maintenance carbs by 0.85 (85%)

Increase by 20% (i.e. multiply maintenance carbs by 1.2 (120%)

Carbohydrate calories Training carbohydrate intake (g) multiplied by 4 = calories from carbohydrates

Weight loss carbohydrate intake (g) multiplied by 4 = calories from carbohydrates

Weight gain carbohydrate intake (g) multiplied by 4 = calories from carbohydrates

Protein intake (in grams)

Endurance: 1.2 to 1.4g x kg BW = daily protein intake (g)Power and strength: 1.4 to 1.8g x kg BW = daily protein intake (g)

1.6 to 2g protein x kg BW = daily protein intake (g)

1.8 to 2g protein x kg BW = daily protein intake (g)

Protein calories Endurance or Power and Strength protein intake (g) multiplied by 4 = calories from protein

Weight loss protein intake (g) multiplied by 4 = calories from protein

Weight gain protein intake (g) multiplied by 4 = calories from protein

Fat calories Daily Caloric Need (DCN) multiplied by 0.27 (27%) = calories from fat

Weight loss daily caloric intake multiplied by 0.2 (20%) = calories from fat

Weight gain daily caloric intake multiplied by 0.26 (26%) = calories from fat

Fat intake (in grams) Fat calories divided by 9 Fat calories divided by 9 Fat calories divided by 9

Name: _____________________________ Body weight (BW): _____ kg Goal? Maintenance|Loss|Gain Date: __ / __ / __

Sour

ce: T

heHe

alth

Scie

nces

Acad

emy.

org

©

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Example: Female marathon runner11

Weight maintenance Weight (fat) loss Weight (muscle) gain

Ideal daily caloric intake

Carbohydrate intake (in grams)

Carbohydrate calories

Protein intake (in grams)

From 63kg x 1.6g = 100g To 63kg x 2g = 126g protein a day

From 63kg x 1.8g = 113g protein To 63kg x 2g = 126g protein a day

Protein calories Endurance:From 75g x 4 = 300 calories To 88g x 4 = 352 calories from protein a day

From 100g x 4 = 400 calories To 126g x 4 = 504 calories from protein

From 113g x 4 = 452 calories To 126g x 4 = 504 calories from protein

Fat calories 2,079 x 27 = 561 calories from fat a day 1,767 x 0.2 = 353 calories from fat 2,450 x 0.26 = 637 calories from fat

Fat intake (in grams) 561 / 9 = 63g fat a day 353 / 9 = 39g fat a day 637 / 9 = 71g fat a day

Name: _____________________________ Body weight (BW): _____ kg Goal? Maintenance|Loss|Gain Date: __ / __ / __63

DCN = 2,079 calories a day 2,079 x 0.85 = 1,767 calories a day 2,079 x 1.2 = 2,495 calories a day

From 189 x 0.85 = 161gTo 315 x 0.85 = 267g carbs a day

From 189 to 315g carbohydrate a day From 189 x 1.2 = 227gTo 315 x 1.2 = 378g carbs a day

From 189 x 4 = 756 calories To 315 x 4 = 1,260 calories from carbs a day

From 161 x 4 = 644 calories To 267 x 4 = 1,068 calories from carbs

From 227 x 4 = 908 calories To 378 x 4 = 1,512 calories from carbs

Endurance:From 63kg x 1.2g = 75gTo 63kg x 1.4 = 88g protein a day

Sour

ce: T

heHe

alth

Scie

nces

Acad

emy.

org

©

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Weight Control Calculator Template12

Weight maintenance Weight (fat) loss Weight (muscle) gain

Ideal daily caloric intake

Daily Caloric Need (DCN) DCN x 0.85 DCN x 1.2

Carbohydrate intake (in grams)

Ideal Training Carbohydrate Intake Ideal training carb intake x 0.85 Ideal training carb intake x 1.2

Carbohydrate calories Ideal training carb intake x 4 Weight loss carb intake x 4 Weight gain carb intake x 4

Protein intake (in grams)

Endurance: 1.2 to 1.4g x kg BW

Power / strength: 1.4 to 1.8g x kg BW

1.6 to 2g protein x kg BW 1.8 to 2g protein x kg BW

Protein calories Protein intake x 4 Weight loss protein intake x 4 Weight gain protein intake x 4

Fat calories DCN x 0.27 Weight loss caloric intake x 0.2 Weight gain caloric intake x 0.26

Fat intake (in grams) Fat calories ÷ 9 Fat calories ÷ 9 Fat calories ÷ 9

Name: _____________________________ Body weight (BW): _____ kg Goal? Maintenance|Loss|Gain Date: __ / __ / __

Sour

ce: T

heHe

alth

Scie

nces

Acad

emy.

org

©

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Help Sheet 13

Here’s how to calculate your own weight control requirements:1. What’s your body weight (BW)?: _______ kg2. What’s your main goal?

Weight Maintenance Weight (fat) loss Weight (muscle) gain

3. What’s your Daily Caloric Need (DCN) from the Daily Caloric Requirement Planner (Module 1)? _______ calories

4. What’s your ideal daily carb intake from the Training Carbohydrate Intake Calculator (Module 4)?

From ______ g to ______ g carbohydrate a day

4. What’s your typical training? Endurance Strength and power

5. Now use the information on this page to complete the Weight Control Calculator Template and estimate your ideal daily caloric intake from carbohydrates, protein and fat.

Practise this process a few times with family and friends before applying it for a client! You can print as many copies as needed from your downloadable client materials.

©Shutterstock

Cop

yrig

ht ©

The

Hea

lthSc

ienc

esA

cade

my.

org

Additional Resources14

Am J Clin Nutr. 2015 Apr 29. pii: ajcn084038. The role of protein in weight loss and maintenance.

J Nutr. 2005 Aug;135(8):1903-10. Dietary protein and exercise have additive effects on body composition during weight loss in adult women.

J Sports Sci. 2011;29 Suppl 1:S29-38. doi: 10.1080/02640414.2011.619204. Dietary protein for athletes: from requirements to optimum adaptation.

J Am Diet Assoc. 2009 Sep;109(9):1582-6. doi: 10.1016/j.jada.2009.06.369. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects.

Regul Pept. 2008 Aug 7;149(1-3):67-9. doi: 10.1016/j.regpep.2007.08.026. Epub 2008 Mar 25. Protein intake and energy balance.

Specialist fat-loss planning and further science-based techniques are taught in our Advanced Clinical Weight Loss Practitioner course, including metabolic

analysis, hunger and hormones, hidden weight gain factors, food intolerances, food cravings, and weight loss psychology, amongst others.

No Content Sharing. You must NOT share this or any other of our proprietary content, downloads, or materials with anyone. These are ONLY for students of this coursewith The Health Sciences Academy. If you violate or display any likelihood of violating any of our intellectual property rights, we will take immediate legal action.

Prohibition to Copy, Re-write or Reproduce Our Content, Methodologies and Trade Secrets. You must NOT copy, blog, re-sell, re-write, adapt, distribute, and/orreproduce our materials, our forms, our confidential and proprietary methodologies, our trade secrets, our work, our research, our content, our ideas, our healthquestionnaires, and/or our plans. This constitutes plagiarism and is an egregious violation of our intellectual property and trademarks. If you violate or display anylikelihood of violating any of our proprietary intellectual rights, we will take legal action to prohibit such violations and seek compensation for damages.

Copyright © TheHealthSciencesAcademy.org