Chapter 2: The Six Essential Nutrients
The building blocks of every meal in this book. and the science behind your 1,950 kcal target.
A recipe is only as good as the nutrients inside it. Before you cook a single dish, you need to understand the six categories of nutrients that make up your daily 1,950 kcal: calories, protein, carbohydrates, fats, fiber, and water. Each one has a specific job. Each one is delivered in this book through specific Filipino foods. This chapter explains the science in plain language and shows you how to use it in a real kitchen.
2.1 Understanding Calories
A calorie is a unit of energy. It is the energy your body extracts from food and uses to power every function: breathing, thinking, walking, digesting, repairing tissue, and pumping blood. When you eat, you take in energy. When you move and live, you spend it.
The principle of weight loss is simple in concept:
| If You... | Your Weight Will... |
|---|---|
| Eat more calories than you burn | Increase |
| Eat the same calories as you burn | Stay stable |
| Eat fewer calories than you burn | Decrease |
Your body burns a baseline number of calories every day just to stay alive. This is called your basal metabolic rate (BMR). Add the calories you burn through movement, exercise, and digestion, and you get your total daily energy expenditure (TDEE).
For a 43-year-old Filipino man at 175 cm and 115 kg with light activity, BMR is roughly 2,000 kcal and TDEE is roughly 2,500 kcal. Eating 1,950 kcal creates a daily deficit of about 550 kcal, which translates to roughly 0.5 kg of fat loss per week.
Where the calories in this book come from:
| Macro | kcal per gram | Daily Target | kcal Contribution |
|---|---|---|---|
| Protein | 4 | 150 g | 600 kcal |
| Carbohydrates | 4 | 175 g | 700 kcal |
| Fat | 9 | 62 g | 560 kcal |
| Fiber | 0 to 2 | 32 g | negligible |
| Total | ~1,900 kcal |
Notice fat carries more than twice the calories per gram as protein or carbohydrates. This is why cooking oils, fried foods, and fatty cuts of meat are calorically dense. A tablespoon of oil is 120 kcal. A whole chicken breast is 280 kcal. The math matters.
2.2 Protein
Protein is the most important macronutrient for weight loss in men over 40. It is made up of 20 amino acids, nine of which your body cannot make on its own. These nine must come from food. Protein is used to build and repair muscle, produce enzymes and hormones, support immune function, and maintain skin, hair, and bone.
Why protein is the king of weight-loss macros:
- Highest satiety. Protein is the most filling macronutrient. A 200 kcal serving of chicken keeps you full longer than 200 kcal of rice or 200 kcal of oil.
- Muscle preservation. When you eat in a deficit, your body can break down muscle for energy. High protein intake tells your body to spare the muscle and burn fat instead.
- Thermic effect. Your body burns 20 to 30% of protein calories just digesting it, compared to 5 to 10% for carbs and 0 to 3% for fat.
- Recovery. Strength training breaks down muscle. Protein rebuilds it. The combination is what gives you the lean look, not the skinny-fat look.
Your daily protein target: 140 to 160 g.
For a goal weight of 100 kg, this is 1.4 to 1.6 g per kilogram. Distribute it across three to four servings, not all in one meal. Research shows muscle protein synthesis is maximized at 30 to 40 g per meal.
Filipino protein sources ranked by quality and cost:
| Source | Protein per 100 g | Cost per 100 g Protein | Notes |
|---|---|---|---|
| Chicken breast | 31 g | ₱25 to ₱35 | Highest protein, lowest fat. |
| Tokwa (firm tofu) | 17 g | ₱15 to ₱25 | Cheapest. Plant-based. Versatile. |
| Chicken thigh (skinless) | 26 g | ₱22 to ₱32 | More forgiving, more flavorful. |
| Whole egg | 13 g | ₱20 to ₱28 | One egg = 6 g protein. Buy by the tray. |
| Monggo beans (cooked) | 7 g | ₱10 to ₱15 | High fiber too. A double winner. |
| Bangus (milkfish) | 20 g | ₱40 to ₱55 | Once a week. High in omega-3. |
| Galunggong | 19 g | ₱35 to ₱50 | Affordable fish, soft bones. |
| Tilapia | 18 g | ₱30 to ₱45 | Mild flavor, easy to cook. |
| Lean pork (loin) | 26 g | ₱45 to ₱60 | Limit to once per week. |
| Lean beef | 26 g | ₱80 to ₱110 | Most expensive. Limit. |
Common protein mistakes:
- Skipping protein at breakfast. A breakfast of rice and egg should include both egg whites and yolks, plus a side of tokwa or leftover chicken.
- Loading all protein at dinner. Spread it. 40 g at lunch, 40 g at dinner, 30 g at breakfast, 30 g at snack.
- Choosing protein-poor "healthy" foods. Vegetables, fruit, and rice alone will not hit 150 g. You need the animal or tofu protein at every meal.
2.3 Carbohydrates
Carbohydrates are your body's preferred fuel for movement and brain function. They break down into glucose, which enters the bloodstream and is either used immediately or stored as glycogen in the liver and muscles. The liver holds about 100 g of glycogen, the muscles another 400 g. Once those are full, excess glucose is converted to fat.
The two main types:
| Type | Structure | Examples | Effect on Blood Sugar |
|---|---|---|---|
| Simple | One or two sugar units | White sugar, juice, candy, soft drinks | Fast spike, fast crash |
| Complex | Long chains of sugar units | Rice, oats, kamote, vegetables, beans | Slow, steady release |
The glycemic index (GI) ranks carbohydrate foods by how quickly they raise blood sugar. Low-GI foods keep you fuller longer and avoid insulin spikes. High-GI foods trigger hunger two hours later.
Carbohydrate quality ladder for Filipino cooking:
| Tier | Foods | GI | Use It For |
|---|---|---|---|
| Top tier (eat freely) | Non-starchy vegetables, malunggay, kangkong, pechay, sitaw, talong, cabbage, kalabasa (small portions) | Low | Bulk of every meal |
| Middle tier (daily smart carbs) | Brown rice, kamote, saba, oats, quinoa, regular rice in moderate portions | Medium to low | One to two servings per day |
| Limit tier (occasional) | White rice in large portions, white bread, pandesal, biscuits, regular pasta | High to medium | Small portions, training days only |
| Avoid tier (rare treats) | Sugar-sweetened drinks, candy, milk tea, donuts, processed pastries | Very high | Once a month or less |
Why you should not fear carbohydrates:
Your brain uses about 120 g of glucose per day. Your muscles use another 80 to 150 g during training. Without carbohydrates, you feel foggy, sluggish, and irritable. The 175 g daily target in this book is calibrated to keep your brain sharp, your training productive, and your mood steady. The trick is choosing the right carbohydrates and timing them around activity.
Carb timing for your week:
- Training days (3 days/week): push carbs to 190 g. Have rice or kamote before the workout.
- Rest days (4 days/week): keep carbs at 160 g. Use more vegetables and less rice.
2.4 Healthy Fats
Fat has been demonized for decades, but it is essential. Fat is required for hormone production, including testosterone, which is critical for muscle maintenance and libido in men over 40. Fat also helps absorb vitamins A, D, E, and K, all of which are fat-soluble.
The four types of dietary fat:
| Type | Common Sources | Effect on Heart Health |
|---|---|---|
| Monounsaturated (MUFA) | Olive oil, peanut oil, avocado, peanuts, cashews | Improves cholesterol, lowers blood pressure |
| Polyunsaturated (PUFA) | Salmon, sardines, walnuts, sesame oil, soybean oil | Reduces inflammation, supports brain |
| Saturated | Coconut oil, butter, lard, fatty pork, fatty beef | Raises LDL cholesterol; use sparingly |
| Trans | Hydrogenated margarine, commercial baked goods, deep-fried fast food | Strongly raises LDL, lowers HDL; avoid completely |
Your daily fat target: 55 to 70 g.
This is roughly 25 to 30% of your total calories. Most Filipino cooking already includes a lot of fat from coconut milk, pork, and frying. The plan in this book consciously reduces these and replaces them with MUFA and PUFA sources.
Filipino sources of healthy fats:
| Source | Fat per Serving | Best Use |
|---|---|---|
| Olive oil | 14 g per tbsp | Salad dressing, low-heat sauté |
| Canola oil | 14 g per tbsp | All-purpose cooking, frying |
| Sesame oil | 14 g per tbsp | Flavor finish for stir-fries and soups |
| Peanuts (unsalted) | 7 g per 30 g | Snack, ground into sauces |
| Avocado | 15 g per half fruit | Salad, side dish |
| Bangus (omega-3) | 8 g per 100 g | Once-weekly fish meal |
| Tofu (regular) | 8 g per 100 g | Daily protein-and-fat source |
| Coconut milk (light) | 8 g per 60 mL | Light flavor, not daily |
The coconut question. Coconut is deeply embedded in Filipino cuisine, from ginataan to buko juice. Coconut oil and full-fat coconut milk are very high in saturated fat. The book uses small amounts of light coconut milk for flavor, and skips coconut cream. Fresh buko (young coconut) water and meat are fine in moderation.
2.5 Fiber
Fiber is the part of plant food your body cannot digest. It passes through you, but it does enormous work along the way. There are two types:
| Type | Soluble | Insoluble |
|---|---|---|
| Behavior | Dissolves in water, forms gel | Does not dissolve, adds bulk |
| Effect | Slows digestion, lowers cholesterol, stabilizes blood sugar | Speeds transit, prevents constipation |
| Best sources | Oats, monggo, apples, carrots, psyllium | Brown rice, whole wheat, vegetables, nuts |
| Target per day | 10 to 15 g | 15 to 20 g |
Your daily fiber target: 30 g or more.
This is significantly higher than the Filipino average of 10 to 15 g. The benefits of hitting 30 g daily:
- Hunger drops by 20 to 30% without effort
- Blood sugar becomes noticeably more stable
- LDL cholesterol drops 5 to 10% in 8 weeks
- Bowel movements become regular
- Visceral belly fat reduces faster than subcutaneous fat
How to get 30 g of fiber a day from Filipino food:
| Meal Component | Fiber | Running Total |
|---|---|---|
| 1 cup cooked oats (60 g dry) | 8 g | 8 g |
| 1 cup monggo soup (1/4 of recipe) | 8 g | 16 g |
| 1 medium kamote (150 g) | 4 g | 20 g |
| 1 cup mixed vegetables at lunch | 5 g | 25 g |
| 1 medium apple or pear with skin | 4 g | 29 g |
| 1 tbsp chia seeds in yogurt | 5 g | 34 g |
Important: Increase fiber gradually. Going from 12 g to 35 g overnight causes bloating, gas, and discomfort. Add 5 g per week until you reach 30 g, and drink 2.5 L of water daily. Fiber without water is constipating.
2.6 Hydration
Water makes up about 60% of your body weight. It regulates temperature, transports nutrients, removes waste, lubricates joints, and cushions organs. Even 1% dehydration drops cognitive performance and 2% drops physical performance. Most Filipino men walk around mildly dehydrated most of the day.
Your daily water target: 2.5 to 3.0 L.
That is 10 to 12 cups. Adjust upward by 500 mL for every 30 minutes of exercise.
The hydration hierarchy:
| Drink | Hydration Score | Calories | Verdict |
|---|---|---|---|
| Plain water | Excellent | 0 | Primary choice. 70% of your fluid. |
| Sparkling water | Excellent | 0 | Good for variety, no sodium. |
| Black coffee (1 to 2 cups) | Good | 0 | Allowed during fast. Mild diuretic. |
| Plain tea (salabat, green, herbal) | Good | 0 | Allowed during fast. |
| Unsweetened calamansi water | Good | 5 to 10 | Vitamin C boost. Sip during eating window. |
| Fresh buko water (250 mL) | Good | 50 | Once a week, in eating window. |
| Coconut water (boxed, no sugar) | Good | 60 | Limit. Often has added sugar. |
| Diluted apple juice (1:3 with water) | OK | 30 | Occasionally. Mostly for kids. |
| Milk tea, soft drinks, juice | Poor | 150 to 400 | Avoid during plan. |
The electrolyte question for hypertension:
During a 14-hour fast, you lose some sodium through urine. The instinct is to add salt. Do not do this. Salt is the lever you are trying to pull down for blood pressure. Instead:
- Continue your prescribed blood pressure medication as directed by your doctor.
- Drink water steadily through the day.
- Add a squeeze of calamansi for potassium (about 25 mg per fruit).
- If you feel lightheaded, end the fast early with a small protein snack. There is no prize for suffering.
Two practical hydration habits:
Drink 500 mL of water on waking. Your body is dehydrated after 6 to 8 hours of sleep. A tall glass before anything else.
Drink 250 mL of water before each meal. This reduces overeating, supports digestion, and keeps the total up.
What this chapter means for the meal plan:
Every recipe in this book is engineered to deliver:
- ~150 g protein from chicken, eggs, tofu, monggo, or fish
- ~175 g carbohydrates from rice, kamote, oats, and vegetables
- ~62 g fat from cooking oil, peanuts, avocado, and the protein itself
- ~32 g fiber from vegetables, monggo, brown rice, oats, and fruit
- 2.5 to 3.0 L total fluid across the day
You do not need to count these numbers for every meal. If you follow the recipes, hit the plate proportions in Chapter 4, and drink water steadily, you will land within target. The 28-day plan in Chapters 6 to 9 does the math for you.
Chapter 2 Summary
| Nutrient | Daily Target | Top Filipino Sources | Quick Tip |
|---|---|---|---|
| Calories | 1,900 to 2,000 kcal | Whole foods, balanced meals | Eat the plate proportions |
| Protein | 140 to 160 g | Chicken, eggs, tokwa, monggo, fish | 30 to 40 g per meal, not all at dinner |
| Carbohydrates | 160 to 190 g | Brown rice, kamote, oats, saba | More on training days, less on rest days |
| Fats | 55 to 70 g | Olive oil, sesame oil, peanuts, avocado | Avoid hydrogenated and trans fats |
| Fiber | 30 g or more | Vegetables, monggo, kamote, oats | Increase by 5 g per week, drink water |
| Hydration | 2.5 to 3.0 L | Water, calamansi, herbal tea | 500 mL on waking, 250 mL before meals |
You now understand what the six nutrients are and where to find them. The next chapter takes this knowledge and applies it to the actual Filipino kitchen: rice, fiestas, portions, labels, and cooking methods that protect the nutrients while building flavor.