In fact, the Dietary Guidelines for Americans, 2010 notes that sedentary men ages 19 to 30, moderately. The Author Practices What He Preaches And Shows How He Uses His Own Fat Burning Diet System For Bodybuilding And Competition Diets. After reading my letter on the. Count the Calories in your Daily Diet. Are you a fitness freak relishing the Indian cuisine? Do you wish to lose weight? Daily calorie requirements depends on your lifestyle. Use this application to make a diet plan after calculating your daily average calorie intake for your height and weight. A typical Indian diet contains more carbohydrates then proteins. Among the urban Indians there is a tendency to lead a sedentary lifestyle and hence obesity is on the rise. This application has been developed over many years and is based on an Indian diet. It is freely available for use from Medindia website.
Low- Calorie Diet. Low- Calorie Diet. A low- calorie diet is usually used to achieve weight loss of 1 lb (0. Most experts do not recommend losing more than 2 lb (0. General recommendations for a low- calorie diet include: Reducing calorie intake to 1,2. Women should not restrict themselves to fewer than 1,0. Limiting fat intake to no more than 2. For a person following a 1,5. Eating foods that are made with fat substitutes (such as olestra) might help decrease your daily fat intake, but they have not been shown to lead to weight loss. Choosing complex carbohydrates, such as whole grains, vegetables, and fruits. About 4. 5% to 6. For someone following a 1,5. Choosing low- fat protein sources, such as fish, poultry, and legumes (for example, pinto beans, lentils, and split peas). About 1. 5% to 2. For someone following a 1,5. Eating 2. 0 to 3. Having no more than 1 alcoholic drink for women and 2 for men per day. A standard- size alcoholic drink is: One 1. L) bottle of beer or wine cooler. One 5 fl oz (1. 48 m. L) glass of wine. One mixed drink containing 1. L) of 8. 0- proof hard liquor, such as gin, whiskey, or rum. Credits. By. Healthwise Staff. Primary Medical Reviewer. E. Gregory Thompson, MD - Internal Medicine. Specialist Medical Reviewer. Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator. Current as of. November 2. Calorie Diet Plan. Below is a detailed 3. This is a 3. 00. 0 calorie diet meal plan that accommodates a solid workout regimen and thus includes specific calorie and macronutrient amounts. It also includes a post- workout meal, which is to be consumed after your workout and is thus, assuming that you will be working out. This meal plan is meant to be an example of what a well- balanced diet looks like. Nutritional information is provided under each meal. It is extremely important that you plan your meals ahead and prepare many of your meals in advance. For example, if your time is limited during the week, it may be a good idea to prepare the chicken breast on Sunday and then refrigerate it until it is needed. This 3. 00. 0 calorie diet meal plan will also help you to read nutrition labels. This meal plan is made for someone on an approximate diet of 3. If you use the BMR calculator and exercise calculator and realize that you need more or less than calories than this, feel free to tweak the portion sizes to allow you to reach your goals. It is very important that you try and stay within this range to help you reach your goals quicker and more effectively. The goal of this diet plan is that it will be a guide for you to be able to eat healthier as a lifestyle change and not just as a temporary “diet.” Also provided are serving sizes and portions for each of the foods in your meals and it is extremely important that you measure your foods. Eventually, you’ll get a grasp of what a “cup” is and what “4 oz” of chicken breast is and you will no longer need to measure out serving sizes anymore. The calories in this 3. This was done because it is very important that you continuously eat throughout the day (every 2- 3 hours). This will prevent overeating and will allow you to be less hungry throughout the day so that you do not binge eat. The second meal of the day in this is titled “post workout meal.” The time of the workout will determine when the “post workout meal” is consumed. For example, if you work out later in the day, the “post workout meal” will be after your workout and you should move your other meals around accordingly to fit that specific day. On “off” days, where you do not work out, it is still okay to consume the “post workout meal” as one of your meals, as they are complete and nutritious meals. Provided in the meal plan are a variety of post workout meals, and they are all equally valuable options. However, if you prefer one over the other, feel free to consume the same post workout meal after every workout. It is very important that you consume your post workout meal immediately following a workout for optimum effectiveness, and you should prepare your post workout meal before going to the gym.**Season the meals listed in this diet plan as you like, and you may want to include a tablespoon or two of olive oil when cooking. Although olive oil is not listed, extra calories were added to meals with chicken and fish to account for it.**Regardless of what “post workout meal” you choose, it is important that it contains both carbs and protein (approximately 2. Not specified in the diet plan is water consumption. It is very important that you keep hydrated throughout the day and should consume approximately one gallon of water per day. Please let us know if you have any questions about this meal plan! Day 1 Breakfast: 4 eggs, 4 slices whole wheat toast, 1 avocado, fruit of choice. Post workout meal: Protein shake and banana. Lunch: 1 baked potato, 4 oz chicken breast (make enough chicken for lunch and dinner), steamed green beans. Snack: fruit and 1 cup cottage cheese (low- fat or non- fat)3. Dinner: 5 oz baked or grilled halibut w/ sweet potatoes (2 medium) and asparagus. Snack: 2 cups granola with 1. Day 2. Breakfast: 3 cup cheerios with milk (2% or skim) and a fruit of choice (either in cereal or on side)6. Post workout meal: 2 cup greek yogurt (nonfat, plain) w/ 1 banana and 1 tablespoon honey. Lunch: turkey sandwich (4- 5 slices of turkey w/ 2 slices whole wheat bread + vegetable toppings of choice) w/ cup of soup (non- creamy—ex: chicken noodle, vegetable, minestrone, etc)3. Snack: apple with 2 tablespoons peanut butter. Dinner: chipotle burrito (w/ chicken or steak, rice, beans, guacamole, veggies, salsa—try to eliminate cheese and sour cream)1. Snack: peanut butter and jelly sandwich (2 slices whole wheat bread w/ 2 tablespoons peanut butter and 1 tablespoon jelly)4. Day 3. Breakfast: 4 hard- boiled eggs, 4 slices of whole wheat toast, 1 cup cottage cheese and sliced yellow peppers. Post workout meal: Protein shake w/ fruit. Lunch: Samurai Sam’s teriyaki rice bowl (size large w/ chicken or steak, brown rice, and veggies)8. Snack: almonds (1 oz = ~2. Dinner: 1 cup cous cous, 2- 3 small turkey meatballs (made with lean or extra lean meat), and steamed or sauteed vegetable of choice (green beans, broccoli, snap peas, etc.)5. Snack: walnuts (1 oz or . Sliced chicken breast (or if you prefer shredded beef). Daily Calorie, Protein, Fat, Carb Intake & Sources. Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire diet plan correctly is an absolute requirement for reaching any of these types of goals. The problem is, between your daily calorie, protein, fat and carb intake and the food sources you’re getting these nutrients from, diet and nutrition tends to be the area people screw up the most. In fact, our diet plan is often the area we barely even care about in the first place. I hear it all the time. People tell me all about their workout routines and what exercises and muscle groups they train on what days and how much weight they lift for how many sets and reps and blah blah blah, but when I ask them about their diet plan, the answer is usually “it’s okay” or “I think it’s pretty good.”In reality however it’s often terrible, and it’s the #1 reason you’re not losing fat or building muscle or getting the results you want. The truth is, if your diet plan isn’t set up the way it needs to be for your goal to be reached, then your goal WILL NOT be reached. Simple as that. So, how should you eat to support your goal? How do you figure out what your daily calorie, protein, fat and carb intake needs to be and what food sources those nutrients should and should not come from? How do you set up your ideal diet plan? Here now is a free guide that contains all of those answers. As you will see, protein, fat and carbs definitely matter as well, but nothing influences your ability to lose weight, gain weight, build muscle or do anything similar as much as calories do. This is because everything we eat and drink (besides obvious calorie- free items like water) contains calories, and everything we do (exercise, getting dressed, breathing, digesting food, etc.) burns calories. The difference between how many calories we consume and how many calories we burn is the most important factor in every diet plan. There is a certain number of calories that your body requires every day in order for it to maintain your current weight. We call this your “daily calorie maintenance level.” It’s the amount of calories your body requires each day in order to do EVERYTHING it needs to do. Now, if your diet plan is made up of more, less or the same amount of calories as your maintenance level, 1 of 3 things will always happen. This is a requirement for building muscle. If you eat LESS calories than your maintenance level, you will lose weight. This is a requirement for losing fat. If you eat the SAME amount of calories as your maintenance level, your weight will stay the same. This is a requirement for maintaining your current weight. And these are really the most important things you need to know about your daily calorie intake and just creating a proper diet plan in general. These 3 simple facts are what most of the population fail to learn, understand, or just pay attention to, and it’s the #1 reason why their body isn’t doing what they want it to do. How do you estimate your maintenance level? The first step in figuring out what your daily calorie intake needs to be is estimating what your maintenance level is. There are quite a few ways to do this, but the easiest is to multiply your current body weight in pounds by 1. Somewhere between those 2 amounts will usually be your maintenance level. Women, people who are less active, or people who think they have a slower metabolism should use the lower end of their range. Men, people who are more active, or people who think they have a faster metabolism should use the higher end of their range. People who are unsure should just pick a number in the middle. Another way to estimate your daily calorie maintenance level is with the calculator below. Just fill it in and click “Calculate!”Calorie Maintenance Calculator. How do you adjust your daily calorie intake for your goal? Now that you have a good estimate of what your maintenance level is, it’s time to adjust it for your specific goal. Just eat your maintenance level amount each day. To ensure your daily calorie intake is indeed what it should be, all you need to do is weigh yourself about once per week first thing in the morning before eating or drinking anything, and monitor if your weight is moving in the right direction at the ideal rate. For losing weight, 1- 2lbs lost per week is usually perfect. For gaining weight or building muscle, 0. So, if that’s happening, you’re perfect. Continue eating this daily calorie intake from that point on. But if it’s not, then you just need to adjust up or down in small 2. Yup, just that simple. Now that your daily calorie intake is set up, it’s time to set up the protein, fat and carbs that will supply these calories. Daily Protein Intake. The next most important part of your diet plan is your daily protein intake. Because as I explain in my article about the high protein diet, protein is the building block of muscle, it plays a huge role in controlling your hunger and keeping you satisfied, and, if weight loss is your goal, it’s the dietary key to ensuring that the weight you lose is fat and not muscle. These benefits are the reason why protein supplements are so damn popular and you’ll never hear anyone recommend a low protein diet. The question is, what does your daily protein intake need to be to get all of these benefits? What is your ideal daily protein intake? My article about finding your ideal amount of protein per day answers this question in detail, but the quick and simple answer is that most people looking to improve their body should usually be eating between 0. Most people should use their current body weight when doing this calculation (so a 1. What are the best sources of protein? Some common high quality sources of protein include. There are primarily 4 different types of fat (trans, saturated, monounsaturated and polyunsaturated), and each has a significantly different effect on the human body. My article about Good Fats vs Bad Fats explains this in detail. The short version is that trans fat should be avoided completely, saturated fat should typically be limited to no more than 1/3 of your total daily fat intake, and monounsaturated and polyunsaturated fats should comprise the majority of it. A definite extra emphasis should be placed on getting enough of a specific polyunsaturated fatty acid. My article about Omega- 3 Fish Oil Supplements explains why it’s so important. What is your ideal daily fat intake? In most cases, somewhere between 2. So, just figure out what 2. I’ll show you a full example of how to do this in a minute. What are the best sources of fat? Some common high quality sources of fat include. The reason we left carbs for last is because out of the 3 macronutrients that supply our daily calories (protein, fat and carbs), carbs are the least important. As my article about how many grams of carbs you should eat per day explains, carbs are extremely useful and a sufficient amount should definitely be eaten. However, protein and fat are the only macronutrients that are truly essential to the human body and MUST be present in our diet plan in order to live and function. Carbs aren’t, although we definitely live and function much better when we eat them. Here’s why this is important. That might sound confusing, but it’s not. Remember the daily calorie intake you calculated before? Subtract calories from protein and calories from fat from that amount. Whatever amount of calories are still left over, those calories will come from carbs. Here’s a step- by- step example. Since 1 gram of protein contains 4 calories, that means 6. To figure out how many grams of fat that would be, they’d just divide 5. So that. Since 1 gram of carbs contains 4 calories, this example person can see that they should eat 2. You’d just repeat this same process using your actual daily calorie, protein, fat and carb intake instead of the example amounts I just used. What are the best sources of carbs? Some common high quality sources of carbs include? Well, I can explain all of those answers in just 3 simple words: it doesn’t matter. Everything you’ve heard about a certain type of diet organization being beneficial for losing weight or building muscle is either a lie, a myth, or complete crap. My articles about why eating 5- 6 small meals per day is BS and why eating after 7 pm at night is fine explain why. So, the real answer to every question you have about how to best put your diet plan together is this. Whatever is most likely to cause you to consistently get the important stuff right. Well, after 1. 0 years of people asking me for it, I’ve finally created the solution. It. It contains the proven sample diet plans (and workouts) that I? Then go here to learn all about it: The Ultimate Fat Loss & Muscle Building Guide.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
August 2017
Categories |