Yesterday Cardio: 1000 Calories
Yesterday Food: 1100 Calories
well my plan worked and I am back on my way to 158 by the weekend. I was able to do a two mile run and then 75 minutes of cardio after that. I don't know if I will get burnt out with these longs workouts, but I am going to do it for at least the next two weeks. I went home last night and ate some more chicken pasta, and then about a cup and a half of frozen green beans. For some reason I was really full after that meal, but it was only about 300 calories. I also ate about 3 cups of lettuce, so I know I am doing reasonably well with getting my fruit and veggie servings.
I bought a lot of fruit lately and am regretting that decision. I never realized how much sugar is in fruit until I started looking at the calories. Here is some of the common fruit I eat and the calories in each.
1 cup apples (65 calories)
1 cup oranges (85 calories)
1 cup cherries (74 calories)
1 cup grapes (104 calories)
1 cup grapefruit (74 calories)
1 cup pineapple (74 calories)
1 cup cantaloupe (53 calories)
now most of those calories aren't bad until you look at the sugar content:
1 cup apples (13 grams)
1 cup oranges (16.8 grams)
1 cup cherries (18.6 grams)
1 cup grapes (23.4 grams)
1 cup grapefruit (16.1 grams)
1 cup pineapple (14.4 grams)
1 cup cantaloupe (12.3 grams)
so what is my conclusion? if you want to lose weight, double the servings of veggies that you eat and keep fruit to a maximum of two to three servings per day. Even better would be to stagger the three servings throughout the day and use it as a snack or energy boost. I would start the day with a cup of fruit. Have another cup about two hours after lunch and then more about two hours before dinner. Here is what your body does with the fructose(sugars in fruit)
Our bodies can only absorb monosaccharides (glucose, galactose, or fructose), the single units of sugars and starches. Once absorbed through the small intestines into the portal vein, and then circulated into the bloodstream through the liver as blood glucose, our bodies can put glucose to work in three ways.
The Three Ways Our Bodies Put Glucose To Work:
- It can burn the glucose immediately for energy if blood glucose levels are not at a stable level of 20 grams blood borne glucose circulating per hour.
- If it is not needed for energy immediately, then it is converted into glycogen in the liver or muscles. The liver has the capacity to store 100 grams of glycogen. The muscles have the capacity to store between 250-400 grams of glycogen, depending on muscle mass and physical condition. Liver glycogen supplies energy for the entire body. Muscle glycogen only supplies energy to muscles.
- If the body has an excess of glucose, and all of the glycogen stores are full, the surplus glucose is converted to fat by the liver and stored as adipose tissue (bodyfat) around the body. If needed, fatty acids can be burned as fuel (BUT the fat cannot be converted back to glucose).
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