LET SCIENCE GUIDE YOUR WAY TO...
by Dr. Matthew Chircop
My first suggestion would be that you make small changes, and give your body time to adapt.
Protein and carbohydrate changes can be anything from 10-25g per day per 1-2 weeks. It is normal, for example, for very active or large-frame males to require over 200g of carbohydrate per day. Similarly, people in their fifties and sixties might find that their protein requirements are as high as 140-160g per day to prevent muscle breakdown. Be aware that very large changes in protein or carbohydrate intake over short periods of time can cause constipation and bloating.
Fat and fibre changes can be anything from 5-10 g per day per 1-2 weeks. Some people will be more dependent on fat than carbohydrate as an energy source (this is possibly the case in those with type 2 diabetes), and so they might need relatively more fat than carbohydrate in their diet. This is particularly the case if the person is sedentary or if the main physical activity is low intensity steady state aerobic activity. Take note that large increases in fat intake over short periods of time can result in diarrhoea.
Fibre requirements will likely increase as calorie intake, fat intake and protein intake increase. Large increases in fibre intake over short periods of time can cause constipation.
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Welcome. I am Dr Megan Chircop. I am a medical scientist and nutritionist with 20 years in medical research. As such, I have extensive knowledge and a thorough understanding of how the body works. I am able to simplify the science behind the way food fuels the body and mind to provide energy and nutrition needed to achieve optimal health and vitality. I am also a keen sportswoman, and have extensive knowledge of sports nutrition.
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