Protein

Let's say you track everything you eat for 7 days straight. You track your weight, water intake, and exercise.

Your weight did not change.

Now we've got something to work with called your basic metabolic weight.

We know how many calories it takes, and roughly your macronutrient composition, to keep your weight constant.

So then we can play with macros. Let's say you're 150 pounds and you're only eating 75 grams of protein every day.

You're losing 75 grams of protein that could be used to satiate yourself instead of filling yourself with quick carbohydrate calories.

So now we up your protein to 75 grams, which could be 400-500 calories depending on your protein sources, now we can decrease your carbs and fats by 300-400 calories and seriously cut calories over a week. We just need to create a 3500 calorie deficit over a week to lose 1 pound a week.

Isn't math fun?!

- Do Good Only

Comments

Post a Comment

Popular posts from this blog

Perioperative Nurse Residencies

Great! You got the call back and they want you. Whether or not you start before you take your NCLEX, there are a few guidelines for nursing residencies, especially in the OR. First, this is a real-life nursing job. Whether you’ve had a real job before, had a nursing job before, or never worked a day in your life besides school, this is completely different. Now that you’ve finished with school, you’re back in for more! This time there’s more at stake and there are a whole lot of relationships, connections, and bridges you need to harness. This is where life gets tricky. How many times did you procrastinate and do that assignment late because you knew you could? Now every day you have something due, and it is mostly mental and physical muscle memory, not a tangible paper essay. How many times did you sleep in a little, roll into class late, maybe talk to your professor once a month? Now every day you must be on time according to the clock, every day you
Read more

Critical Observation: Part 6

Critical Observation Critical observation is problem the biggest part of your job that is very difficult to teach. When I precept and my student is pretty confident in their skills, I’ll sit and think out loud. The issue with OR precepting, is that we are always thinking about the entire room, and it gets exhausting talking through all of it. And we don’t know where the student is, in terms of how much information is too much. When my student asks more questions or looks at their phone, it indicates to me that they’re ready for scaffolding to the next phase. So challenge them. What do you notice? What can we do to make the next step easier? What do we need for the second case? Is there anything we need for the second patient? Streamline the process, be grateful for the time to reflect on what you’ve done – could you have done anything differently or better? How is the room looking right now? How much blood is in the bucket? Are the surgeons joking? Is
Read more

Open Communication in the OR

Open communication is mandatory in today’s world. Employees will not follow leaders who work behind closed doors with no shared vision. But neither will patients. Strive to be ahead of the curve. You are getting paid to treat one patient at a time. Act like it. You may not like the idea that the hospital is a hotel, however in the OR, you should make your patient the king or queen of that room. When you open, get everything ready like you’re expecting the biggest celebrity of all time. Each time. Each patient. They deserve the best. When you go speak to your patient, look them in the eyes. Give them a handshake. Rest your hand on their side rail if you’re not sure touching is appropriate in their culture. Ask them how they are. You already know that they’re scared, anxious, tired, exhausted, worried, in pain. And that’s all because of their condition and plan of care. Honestly, they have no idea what’s in store for them on the other side. Even if t
Read more