subject: How To Lose Fat-free Nutrition Planner [print this page] Lets begin with what you need to understand before you set out to be a more happy and healthy you. In order for you to lose weight you need to eat less than your body burns each day. We either know this or can easily understand it, so the only thing making it difficult must be that we dont know how to account for what we eat and dont really know how much we burn each day. These are the tools that you will be equipped with by the end of this article.
It takes 3500 calories for you to lose 1 pound or 0.45 kilograms of body weight. A common strategy to lose weight is to eat about 500 calories less than your maintenance calorie intake per day, so you lose a pound in 1 week. (All the tools you need for all calculations are available in the website below.)
This does not mean you may eat all your calories in carbohydrates. You will need to try to stick to eating a certain amount of carbohydrates, protein and fat. Here is a general guideline for you.
Carbohydrates- Eat between 40-50% (calories) of carbohydrates per day. You should stick to eating complex carbohydrates as these take longer to digest and will not raise your blood sugar like simple carbs do.
Protein- Try to eat between 0.7-1 gram of protein for each pound of lean body weight. You will need to use a body fat calculator to approximate your body fat and then subtract it from your total weight to get your lean body weight. This should account for around 20-30% of your daily calorie intake. (All tools including a link to a pound/kilogram converter are provided in the website below.)
Fat- You will need between 20-30%(calories)of healthy fats in your diet every day. Eat between 0.25-0.5g per pound of lean body weight. Please search for a list of good fats if you are unsure of what they are.
So now that you have all these percentages and grams, dont you feel like you need to have a math degree if you wana lose fat? Well here is the good news I have provided my nutrition planner in the website below which will calculate in grams, calorie and percentage form for you. For the other calculations I have provided links to the websites I felt are most helpful(useful links).
Suggestions: If you are unfamiliar with some of the terms used in this article, I encourage you to look them up. In particular the difference between simple and complex carbohydrates. In summary, simple carbohydrates refer to carbs that enter your bloodstream quicker and have a higher GI. Complex carbs take longer to digest and have a lower GI. GI is short for Glycemic Index. You will find GI lists online rating food according to their GI level.
