Body fat percentage is an important factor for metabolic health and fitness levels. Body fat percentage is the body fat in proportion to lean mass, organs, tissues and water. High levels of body fat raise the risk of developing many chronic health conditions. Healthy body fat percentage ranges are listed in this blog.

How to Calculate?

There are several ways to calculate body fat percentage. The best way to measure body fat involves using specialized equipment like a DEXA scan to measure the density of body tissue. There are several other ways to assess body fat. Like skinfold caliper test and the Bioelectrical Impedance scan. You can learn more about different modes to measure body fat percentage and analyze body composition by listening to 9 to 5 Wellness podcast episode #25, Beyond the Scale: Understanding Body Composition.

The American College of Medicine recommends the following healthy body fat percentage ranges. It takes into account age and body composition differences between men and women. Notice that body fat % increases with age.

See the table below.

Body Fat Percentage Table for Women 

In terms of physiology, it is important to note that women require a slightly higher amount of essential body fat compared to men. This is primarily due to the specific needs of women’s bodies for optimal health. Essential body fat plays a crucial role in providing insulation, safeguarding internal organs, storing important vitamins, and regulating hormones to support a healthy pregnancy. It’s worth mentioning that body fat distribution also undergoes changes as women age, further emphasizing the dynamic nature of body composition. Ideal body fat percentages by age group for women are listed below:

Age 20–29 years

Age 30–39 years

Age 40–49 years

Age 50–59 years

Age 60–69 years

Body Fat Percentage Table for Men

While it’s essential for men to maintain a healthy body fat percentage, the ideal fat percentages for men are generally lower when compared to those for women. Below are the ideal body fat percentages by age group for men:

Age 20–29 years

Age 30–39 years

Age 40–49 years

Age 50–59 years

Age 60–69 years

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Choosing the right food to support your goals can be difficult when you’re at home and have control over your meals. However, maintaining a healthy diet while traveling is even tougher. For instance, a delayed flight might leave you hungry in an airport where meal choices are limited. Similarly, a long road trip could mean being surrounded by endless fast-food options.

To help you out, below are some examples of nutritious and lower-calorie meals that you can order at prominent food chains during your travels:

• Starbucks: Spinach, egg white, and feta wrap – 290 calories, 10g fat, 19g protein, 6g fiber
• McDonald’s: 1 egg white delight muffins – 270 calories, 8g fat, 18 g protein, 4g fiber. Add a side salad without dressing for veggies and micros.
• Chipotle: Salad bowl with steak, black beans, fajita vegetables and tomatillo-green chili salsa (and no dressing) – 330 calories, 31 g protein, 965 mg sodium
• Subway: Six-inch turkey breast sandwich – 280 calories, 3.5g fat, 18g protein, 5g fiber

Yes, I know none of these are considered “healthy,” but you have options if you are traveling and stuck with limited food choices. You just need to know what to look for and what to order.

You can maintain a healthy diet without feeling restricted while traveling on holiday. When considering healthy eating, finding a balance is key. It’s about deciding the kind of experience you want on your trip and what tradeoffs you can make in relation to your wellness and weightloss goals.

Here are a few easy steps to plan and eat healthy while traveling for the holidays:

Pack Snacks:

One of the main difficulties in maintaining a healthy diet while traveling is the lack of control over meal timing. Feeling hungry between meals can often result in overeating when it is finally time for food.

To avoid this “hangry” situation, it is helpful to pack snacks such as fresh fruit, nuts and trail mix, pretzels with hummus or nut butter, or protein bars. Personally, I enjoy roasted edamame or chickpeas as a salty snack option that is both high in protein and fiber.

Use Smart Storage:

To increase your chances of successfully passing through airport security, it is advisable to carry your food in pre-portioned, labeled, and sealed packaging. When it comes to non-solid foods, opt for small containers that are under 3.4 ounces in size, as these will comply with the TSA guidelines. Additionally, consider using reusable Stasher bags instead of disposable plastic bags for the rest of your snacks.

Prioritize Protein:

Protein keeps you satisfied, so it’s a must for warding off hunger while traveling. Center your meals around protein plus fruits and veggies, so you can have a have a buffer for other snacks and meals. Protein helps to regulate the appetite and get the nutrients you need, while keeping you satisfied. If you are traveling by car pack protein shakes with you and if traveling by plane, ship protein shakes to your destination ahead of time if possible.

Go to a Grocery Store:

 One of the primary difficulties in maintaining a healthy diet while traveling is the heavy reliance on restaurants, diners, and fast-food chains. A more reliable alternative is to explore local grocery stores, which often provide a wider range of healthy options. Even well-known chains like Whole Foods offer a variety of nutritious foods, although any grocery store should have suitable choices.

Eat at a Chain Restaurant:

Contrary to popular belief, opting for a chain restaurant might actually be the most reasonable option for finding healthy meals in certain situations. Despite their reputation for fast food, many restaurant chains are legally obligated to provide healthier and lower-calorie options.

Even if you can’t choose what’s on your plate at a holiday dinner or restaurant meal, you can be mindful of your hunger levels and your wellness goals. The above steps will help you enjoy the holidays and stay on track with your wellness journey.

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Makes 4 Servings

Ingredients:

½ cup raspberries, mashed

½ teaspoon Dijon mustard

2 teaspoons balsamic vinegar

2 tablespoons olive oil

½ teaspoon maple syrup

Salt and Pepper to taste

Instructions:

• Mix all the ingredients in a mason jar.
• Drizzle over salad as needed.
• Pro Tip: You can refrigerate this dressing for 1 week.

Nutrient Profile per Serving:

Total calories: 19 calories

Carbohydrates: 1.3g

Protein: 0.5g

Fat: 1.5g

Fiber: 0.3g

Sodium: 38.3mg

Potassium: 22.3mg

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Makes 4 servings.

Ingredients:

¼ cup tahini

3 tablespoons water

3 tablespoons fresh squeezed lemon juice

1 garlic clove, minced

1 tablespoon maple syrup

¼ teaspoon salt

Instructions:

• Mix all the ingredients in a mason jar.
• Drizzle over salad as needed.

Pro Tip: You can refrigerate this dressing for 1 week.

Nutrient Profile per Serving:

Total calories: 19 calories

Carbohydrates: 1.3g

Protein: 0.5g

Fat: 1.5g

Fiber: 0.3g

Sodium: 38.3mg

Potassium: 22.3mg

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Makes 4 servings.

Ingredients:

4-5 dill stems and leaves, chopped

½ small cucumber, grated

1 small garlic clove, minced

½ lemon juice

¾ cup low fat Greek yougurt

1 pinch salt

Instructions:

In a large mixing bowl, add all the ingredients.

Mix with a large spoon or spatula until combined.

Serve with cut veggie sticks for a veggie dip.

Or serve with your favorite bread, meat, seafood, or on the side of your meal.

Nutrient Profile per Serving:

Total calories: 22.5g

Carbohydrates: 2.6g

Protein: 3g

Fat: 0.2g

Fiber: 0.13g

Sodium: 44mg

Potassium: 57mg

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Makes 8 servings.

Ingredients:

1 cup unsweetened quick cooking oats

¼ cup cranberries

¼ cup dried blueberries

½ cup unsweetened sunflower seed butter

2 tablespoons maple syrup

½ teaspoon ground cinnamon

Instructions:

• Add all ingredients into a large bowl and mix together with your clean hands or a firm spoon.
• Scoop out the mixture, roughly 1 tablespoon at a time, and use your hands to shape it into a 1-inch ball.
• Repeat to use all the mixture making 8 -10 rounded balls.
• Enjoy at room temperature or save in refrigerator.

Pro Tip: You can freeze this snack for up to 3 weeks and use as you need.

Nutrient Profile per Serving:

Total calories: 138kCal

Carbohydrates: 14g

Protein: 5g

Fat: 8g

Fiber: 3g

Sodium: 12mg

Potassium: 129mg

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Before we dive into ins and outs of the low carb diet want to emphasize that carbohydrates are an important part of a healthy diet. Carbohydrates, proteins, and fats are known as macronutrients — they provide calories for the body and are needed in larger amounts than micronutrients, which are primarily vitamins and minerals.

Our body relies on carbohydrates to supply it with glucose, a form of energy that fuels bodily functions and supports physical activity. I don’t recommend carb reduction or elimination for long periods of time, but it has a place in your diet cycle if you want to:

• Lose weight and you’ve tried other approaches.
• Change your body composition.
• Follow an anti-inflammatory diet (eliminate unprocessed foods).
• Reduce appetite and improve your energy levels.
• Enjoy eating healthy sources of protein meat, fish, eggs, and vegetables.

What is Low Carb Diet?

A low-carb diet is a way of eating that focuses on reducing the intake of carbohydrates. Technically it’s a diet that recommends consuming less than 45% of total calories from carbohydrates. Instead of relying on carbs for energy, a low-carb diet emphasizes protein-rich foods and specific types of fats. While on this diet, some of the protein in the diet will be converted to glucose for energy. 

Benefits of a Low Carb Diet?

This way of eating has several benefits such as:

Reduced Cravings:

One of the main advantages of a high protein diet is that it helps to decrease your cravings. Because carbohydrates are processed quickly and cause elevated blood sugar levels, which leads to cravings and hunger. By following a low carb diet and including more healthy fats and proteins, you can manage your cravings better.

Healthy Weight Management:

By opting for a high protein low-carb diet, you can experience improved hunger levels, reduced cravings, and consume unprocessed foods. These factors allow for healthy weight management.

Improved Body Composition:

Increasing the protein consumption is associated with high muscle mass and low-fat percentage in your body. Especially when paired with strength or resistance training into your routine this type of diet will reduce fat stores in your body. So, you can use it in your mesocycle of training.

Better Blood Sugar Control:

People with Type-2 diabetes or insulin resistance can greatly benefit from a low-carb diet. By reducing your carbohydrate intake and following a more balanced diet, you can effectively improve your control over blood sugar levels.

Tips for Following a Low Carb Diet Plan

Plan Your Meals:

On this diet meal planning is becomes crucial. Frozen and convenience foods are high in carbs, so prep some high protein sources ahead of time to stay within recommended macros.

Track Your Meals:

I’m not a big fan of meal tracking because it can lead to food aversion but tracking macronutrients for the first two weeks is essential. Using an app like MyFitnessPal to document what and how much is consumed makes it easier.

Supplement Fiber:

Since low-carb can lack fiber and certain micronutrients, ask a nutrition professional if taking a fiber supplement and a multivitamin would help you.

Eat Healthy Vegetables and Fats:

To support a healthy diet, make sure to prioritize nutritious leafy greens, high-quality proteins, and maintain a good balance of electrolytes and fluids. In terms of fat choices, it’s best to choose unsaturated fats from plants, nuts, and seeds rather than saturated fats from animal sources whenever you can.

Bottom Line

On this type of healthy and sustainable diet, it is realistic to anticipate a weight loss of approximately 0.5% to 1% of your body weight per week. The specific quantity of carbs and protein you should aim for while on a low carb diet varies based on factors such as your age, height, current weight, fitness level, and individual health requirements. If you want the support to find your MACROS on a low carbohydrate and anti-inflammatory diet, book a FREE call with me anytime.

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These sandwiches are packed with protien with eggs and meat. The best part is that you can freeze them and reheat in the microwave whenever you need a quick bite.

Home Cooked Egg and Cheese Sandwich

If you ask me there’s nothing better than a classic egg-and-cheese breakfast sandwich . The protein, fiber and carb combo will ensure that you stay full for hours. Add spinach for iron and extra fiber.

Ingredients

• 4 Large Eggs
• 2 tbsp. Milk or Water
• Salt And Pepper
• Butter, For Greasing Pan
• 4 English Muffins
• 4 slices low sodium Deli Turkey or Chicken
• 4 slices Sharp Cheddar Cheese

Directions

• Heat a small sized skillet over medium heat.
• Whisk together the eggs, milk, and a pinch of salt and pepper, until frothy and combined.
• Grease the bottom of the skillet with butter or vegetable oil.
• Add a thin layer of egg to cover the bottom of the skillet.
• Cook for about one minute until the egg is mostly cooked through, then flip, and cook for another 15 seconds.
• For assembling the sandwich put cheddar cheese slice, turkey slice, one egg crepe on the English muffin.
• Place the sandwiches into a freezer safe sandwich bag, and store in the freezer for up to 4 weeks.

Breakfast is by far my favorite meal of the day and the most improtant meal of the day. If you need more ideas and help understanding your nutrition need to lose and maintain a healthy weight Book a Discovery Call with me today.

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Nutrition in On the Go Snacks:

Ensure that your snacks are nutritious to maintain a healthy diet. Protein plays a vital role in promoting feelings of fullness, regulating blood sugar levels, and aiding in digestion. Protein rich foods also comes with fewer calories per gram compared to other snacks rich in carbs. To make your snack even more satisfying, pair your protein-rich snack with healthy fats and fiber. A high carb snack will make you hungry in no time.

Protein can be found in animal products or plant-based options, while lots of fiber can be found in fruits and veggies. To make things easier, a small amount of fat is usually present in the snacks you choose.

How much protein?

If you are wondering how much protein your snack should have, here is the answer. Any snack with more than 15 grams of protein is good for snack. Try to watch the total calories too. It’s easy to go overboard with packaged options which have high calories. Knowing your MACROS can help you determine the exact amount of calories and protein you should aim for in your snacks. In general, I suggest that people stick to 300 calories or less for a protein bar or shake.

Healthy On the Go Snack Options:

So go ahead, indulge in one of these snacks that will power you up and keep you going strong throughout your workday!

Bada Bean Bada Boom Crunchy Broad Beans

If you like crunchy snacks, then these Bada Bean Bada Boom are the best option with only 100 calories and 6gms of protein. They are a healthy snack to satisfy your cravings.

Hippeas Organic Chickpea Puffs

Made from puffed chickpeas and being vegan, these are the best chips for snacking while maintaining a healthy diet.

Quest Nutrition Double Chocolate Chip Protein Cookie

For my cookie fans I recommend the Quest Double Chocolate Chip Protein Cookies which have a sweet, soft & chewy cookie texture with 15g protein of 9 essential amino acids and only 5gms net carb.

Iwon Organics Protein Stix and Puffs

If you like Cheetos, these low-calorie crunchy snacks are a great healthy replacement with 10 gms of protein. They are also high in fiber.

Legendary Foods Tasty Pastry

This pop pastry is my favorite. It has the same macros profile as a protein bar but is much tastier and a good on the go snack. It will satisfy your sweet tooth as well.

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What is Protein?

Protein is an essential nutrient that plays a vital role in supporting cell growth, repair, and overall body function. It can be found in a wide range of foods, so it’s important to ensure you’re getting enough protein in your daily diet. The recommended amount of protein varies based on factors such as weight, gender, age, and overall health.

Thankfully, meeting your protein needs is easily achieved by incorporating a variety of foods into your meals. Protein can be obtained from both plant and animal sources, including:

• Meat and fish
• Eggs
• Dairy products
• Seeds and nuts
• Legumes like beans and lentils

The benefits of protein include increasing your thermal energy burn and keeping you feeling fuller for longer. By incorporating protein into your diet, you can achieve a more effective and sustainable weight loss journey. In this post, we will explore some key studies that highlight the importance of protein in weight loss.

Increased Metabolism and Fewer Calories Consumed:

One of the primary benefits of protein is that the body requires more energy to break it down, resulting in a higher metabolism. This means that consuming protein can increase the number of calories your body burns. Additionally, protein helps you feel fuller for longer, reducing the likelihood of overeating. Studies have shown that increasing protein intake from 15% to 30% of total calories can result in consuming 441 fewer calories per day and losing 11 pounds (5 kg) in 12 weeks.

Reduced Cravings and Obsessive Thoughts about Food:

Another benefit of protein is that it can reduce late-night snacking and obsessive thoughts about food. A study found that increasing protein to 25% of total calories reduced these behaviors by 50% and 60%, respectively. By reducing these habits, protein can assist in creating healthier eating patterns and ultimately lead to effective long-term weight loss.

More Effective Weight Loss:

In one study, two groups of women were put on weight loss diets for ten weeks. Both groups had the same amount of calories but different amounts of protein. Although both groups lost weight, the high-protein group lost approximately half a kg (1.1lbs) more and a greater percentage of body fat. This indicates that incorporating more protein into your diet can lead to more effective weight loss outcomes.

Maintaining Weight Loss:

Additionally, protein consumption can help maintain weight loss over the long term. A study found that increasing protein intake from 15% to 18% of total calories made dieters regain 50% less weight. This demonstrates that protein can assist in creating sustainable weight loss habits that can be maintained over time.

In conclusion, incorporating protein into your diet is one of the most effective ways to achieve and maintain weight loss. With its ability to boost metabolism, reduce cravings and obsessive thoughts about food, assist in more effective weight loss, and promote sustainable weight maintenance, the importance of protein in weight loss cannot be underestimated. By prioritizing protein in your diet, you can reach your weight loss goals and create healthy habits that last a lifetime.

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