Many of today’s health food recommendations are based on calorie count. Whether diet is based on avoiding carbohydrates or fats, you’re expected to know your energy needs in calories. It turned out that most of us (88%) actually do not know their actual calorie needs.We will try to help you with that.
The calories you consume during the day, ie those that should not be exceeded if you want to lose weight depends on the body weight, age, level of physical activity and individual differences in metabolism.
If you have a moderate daily activity (walking, easy cycling, etc.) less than 30 minutes a day and you have between 31 to 50 years, then you plan to consume daily only about 1,800 calories if you are female and about 2200 if you are a man. If you are under 31 you add 200 calories to those numbers. If your physical activity last longer than 30 minutes, add another 200 calories.If you are over 20 years old add another 200 calories.
The maximum number of calories for the average person under 31 years who practice more than 30 minutes a day is therefore 2,400 calories for women and 3,000 calories for men.
Now, how much you enter in these restricted calories depends on which theory you represent. We usually recommend that you reduce your intake of simple carbohydrates and to increase protein intake to the amount of 0.7 g of protein per 1 pound of body weight. Others may be of good fats (flax, olive, fish oil, almonds) and fiber and complex carbohydrates (vegetables, fruits, whole grains).
When explaining this and it does not look too complicated. Even if we know that every piece of meat carries up to 30g of protein, a cup of milk / yogurt around 10g protein then you come up with some ideas how and how much to eat. And do not forget the esteemed vegetables, the healthiest source of the elements of nature. Enjoy!
How much “fast food” you should not eat during the day? How many cakes, chips or cake you must not eat and that we do not undermine food. We all know what is bad for us, but does that mean that it is an absolute need to give up?
In the diets that seek month or more of corrected nutrition we must leave room for the “sin”.
This is primarily related to the food that we can`t refuse and it’s simple, we know that just does not fit in our example protein diet. If you exercise regularly your sweet or greasy sin can be about 300 calories, it will not seriously obstruct your eating plan. If you do not practice, then it is only 120 calories, for what, to be honest, something really delicious can not be eaten.
So for some 300 calories come to mind two scoops of ice cream, a piece of cake (less), two cakes, chip bag.
If you already have a slow metabolism then do it in the morning or early afternoon. Thus, you will leave enough time to get those calories expended and that tomorrow will be as if nothing had happened. Also, if you are already eating something sweet then choose the lesser evil type of something that contains protein and not just free carbohydrates type of chocolate milk or ice cream.
And most importantly: do not mind your count… One good cardio training the next day and possibly one more day will return all of the old.