The Get In Shape Girl’s TOP SIX Nutritional Recommendations

Posted on March 17, 2011. Filed under: Uncategorized | Tags: , , , , , , , , , , , |

**Some of your may disagree with this, but this is what I personally recommend for my clients trying to change their body composition.  This is not for every single person.  If you are interested in a nutrition consultation, please email me at **

As a general rule, 30 – 40% of your calories should come from protein, 30 – 40% from carbs and 10 – 30% from fat. So at each meal try to have about 4 ounces of lean protein, a cup or so of  veggies/ fruit/ starch or maybe both, and a teaspoon or so of a healthy fat. That should put you on track for getting to 40/30/30.

You must eat 4 – 6 meals a day.  All the rumors you have heard about small portions throughout the day are true – it does keep your metabolism roaring all day.  Think of it as a fire.  You must continuously add wood to keep the flame burning.  So never ever ever skip breakfast.  Your body needs something to get the flames burning!!

Your body definitely needs something in it to burn (and keep your blood sugar levels up) while exercising, so never workout on empty.  And your body needs to be refueled after a workout.  At this point it will be completely depleted of sugar so you will need a simple sugar like fruit, to be digested quickly to get your blood sugar level back up to normal.  And it also needs protein to help the muscle recuperate.

To lose weight you need a 3500 calorie reduction each week to lose 1 pound a week.  That is science & there  is no way around it.

#1 Protein is your friend.

We need protein to help build muscle in our body.  This does not mean bulk up.  Let go of that theory.  If you feel like you are larger form weight training, it can simply be a swelling affect from lactic acid, which is temporary.  Otherwise, as your increase muscle, you will decrease fat, thus making your overall size smaller.  Your body needs the protein to recover from the weight training we do, which breaks down the muscle.  To find out more, message me about a nutrition consultation at

#2 Don’t fall for the anti-carb rumors.

Your body needs carbohydrates to function!  But not all carbohydrates are the same.  The rate at which they are digested is extremely important here.  Simple sugars are digested the fastest, which are honey and fruit.  Double sugar, which is table sugar, comes second fastest.  And the slowest digested sugar is found in vegetables and starches form whole grains.  This also includes lentils and beans.    The slower the food digests the more it will contribute to your body.  So when you hear about the Glycemic Index (GI) this is what I’m talking about.  Fruits/ honey will be high high high!  And veggies, oats, beans, etc will be lower.  As you can imagine, this is where I want you to be most of the time.  It is good to have a mix of the two, but veggies should be the bulk of your daily carb intake.  This will also keep your fiber intake up, which will keep you regular (beat the bloat!) if you know what I mean!  To get an evaluation on what your carbohydrate intake is like and should be, email me at

#3 Fat doesn’t necessarily make you fat.

Our bodies still need GOOD fats in our systems.  We need monounsaturated fats  (found in olive oil or coconut oil for example) and polyunsaturated fats (such as omega-3’s found in fish and eggs) to prevent heart disease, hypertension, cancer and arthritis.  Fat is digested slowly which is important to you.  If you feel hungry all the time check the amount of fat in your diet.  It may need to be increased to help sustain fullness.

#4 Why alcohol is the devil.

No I don’t just say this because I am from the South and that is what they instill in you, growing up in the Bible belt.  But there are so many negative affects that come with alcohol.  To start, it is a depressant.  If you feel like you have seasonal depression and can’t get motivated, this is only going to make it worse.  Second, it will dehydrate you.  If we are already on higher protein diets, then we need to be very hydrated.  Now, say if you had a couple of drinks too many the night before and your head hurts due to dehydration, imagine how your organs look and feel.  Think about the old people who basically live in the smoky gross bars and how yucky they look.. that is what alcohol makes your insides look like.  And if your insides look like that, then eventually your outside will look like that too.  And third, and possibly the most important, alcohol slows down your metabolism for up to 72 hours!!  Okay, so let’s say you’ve eaten dinner and now you are having a couple of drinks.  Your body is going to recognize the poison (alcohol) inside of it and it is going to rush to get it out of the body as quickly as possible, by metabolizing it.  Since it is focusing on ONLY the alcohol, what happens to the food not being metabolized?  It is not being used to do it’s proper job of filling cells, becoming fuel and synthesizing body tissues like your muscles.  It is simply being stored as fat.  So not only are you increasing your calorie intake and throwing off your ratios and adding way too many simple sugars to your intake for the day, but you have successfully allowed your body to turn all of your food straight to fat for up to 72 hours.  So, do you still want a drink?

#5 Chug! Chug! Chug!

Your water that is!  This will help you from retaining fluid (your body is trying to help you survive, so if you are feeling bloated from the time of the month or from altitude changes for example) water will help your body flush itself naturally.  It helps your bodies organs to function properly, which we definitely need while increasing our protein intake.  This will help decrease our appetite, improves metabolism, regulates body temperature and blood volume.  Seriously, if your pee isn’t clear, drink more water.  8 – 12 cups is MINIMUM but I recommend a gallon a day, especially if you are exercising.  Consume 16 ounces 2 hours before exercise, and an additional 20 – 40 ounces for every hour of exercise.

#6 Bringing it all together.

I recommend using a food tracker.  I use because at the end of the day I can get the macronutrient breakdown. Your starches & fruit should be in the first four meals, at dinner your carbs should come ONLY from veggies and dinner is also where you could do a little more like a tablespoon, of healthy fat to keep you satisfied.

BMR = Basal metabolic rate.  We all have one.  It’s different for each person based upon their age, weight, height and sex.  I just calculated mine on THIS SITE and it is 1363.25.  That’s how many calories I need to consume each day just to be alive.

Then you use the Harris Benedict Equation which is based upon how many calories (approximately) you expend each day.  You get to pick between five choices, Sedentary, Lightly Active, Moderately Active, Very active, or Extra Active.  What each means is on THIS SITE, where I chose Very Active, because I wanted to be on the safe side.  It tells me to multiply my BMR (1363.25) by 1.725.

1363.25 x 1.725 = 2351

2351 is the number of calories I need to consume in a day to maintain my weight.

Now, to lose the weight……

There are 3500 calories in a pound.  You must create a deficit of 3500 calories over several days via exercise or lowering calorie consumption.  Usually people aim to create a deficit like this or 7000 calories over a week.  That is widely known as the most common, effective & healthy way to lose weight.  This way you lose 1 – 2 lbs a week.

Do you know what your macro nutrient breakdown is (protein/ carbs/fat)?

How is your weekend nutrition?

What’s your alcohol intake like?

How could this be better?

Remember that our bodies try to store fat to survive so we have to trick them into letting it go!!! Just stay strong.. keep going..eventually it will pay off!!

These small things like alcohol/ sugar avoidance and paying close attention to your macros is important when going from good to GREAT!!

My hands down recommendations!

*Avoid alcohol and sugar

* Chug water

*Eat every 2 – 3 hours

*Lean protein = chicken breast, turkey breast, any fish/ crustacean, lean beef/ steak, egg (1 whole/day max), egg whites, low fat/ fat free greek yogurt (plain), low fat/ fat free cottage cheese, protein powders, tofu.

*Starches = sweet potato, whole wheat pasta, Ezekiel bread, squash, oats, brown rice, quinoa.

*Good fat = Oils, nuts, nut butters, fish, eggs.

Kyra Williams,

The Get In Shape Girl


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7 Responses to “The Get In Shape Girl’s TOP SIX Nutritional Recommendations”

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Thank you! You gave some awesome examples to follow! Clean Eating is the best way to see results from all your hard work!

Really good post Kyra, great recommendations. my downfall is definitely diet coke and vodka and wine when I’m out. If I do a weight workout first thing in the morning, should I eat before hand?

Omgosh! I am so happy I found your blog off your comment in Oxygen. I have had a weight loss blog for over a year, and have been looking for a normal person(by normal I just mean someone who isn’t featured in body building magazines, taking who knows what supplements and hydroxycut or whatever, ya know?) who is doing these competitions. I am now in the point in my healthy lifestyle I am trying so hard to gain muscle definition and not worrying about losing weight, because I already have done that part. Anyway, I am excited to watch your progress and learn from you! Good Luck and keep up the good work.. you are in inspiration!

I added you on facebook!! dont worry about losing any more weight via cardio girl. pick up the weights.. the heavier the better and get to your strength training! your body will change miraculously when you do 🙂

Great summary. Have you tries Stevia in place of sugar? I use it exclusively for all cooking. Great in oatmeal with apples, cinnamon, and molasses.

Oh yes, I love stevia. And it doesn’t mess with your blood sugar levels which is awesome!!!

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