Day 18Today’s Mission
Here’s a list of today’s assignments. You’ll find more details down below!
- Track the calories you eat today, keeping within your daily calorie goals, as well as paying attention to your carb, protein and fat percentage goals
- Fat percentage recap, plus how many calories in 1g of fat.
- Come on over to Facebook, Twitter or Google + for support (or use the comments down below).
- Fill out the Daily Habits Awareness Sheet for Week 3 at the end of the day.
Recommended Percentage of Calories from Fat
A healthy individual should aim to get 20% to 35% of their calories from polyunsaturated and monounsaturated fat. It’s recommended that less than 10% of your total calories come saturated fats.
How Many Calories are in 1g of Fat?
Fat packs quite a punch when compared to carbs and protein. 1 gram of fat contains approximately 9 calories — compared to the approximately 4 calories for carbs and protein grams. This doesn’t mean you should avoid fat. Your body needs healthy fats. But it helps with weight loss if you choose lean meats and low fat dairy products. Stay away from processed low fat products — what they do is reduce the fat, but then add sugar to make it tasty.
The Harvard School of Public Health has a great fat-related article: Fats & Cholesterol
Share the Experience
What’s your fat percentage goal? How does it compare to what your fat percentage actually was in Week 1?
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Prep Day | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
Week 2 Prep | Day 8 | Day 9 | Day 10 | Day 11 | Day 12 | Day 13 | Day 14
Week 3 Prep | Day 15 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 | Day 21
Week 4 Prep | Day 22 | Day 23 | Day 24 | Day 25 | Day 26 | Day 27 | Day 28 | Graduation Day - Beyond the Boot Camp