To the people who’ve been with me since my first article and liked it, thanks for your support, it makes writing more fun for me.
Now moving on to the next topic, Getting started. Once you’ve decided that this is the road you want to go down, and got into that fit state of mind, researched about the different foods, and what nutritional benefits they hold, the next step is simple. Start!
Today, I will be talking about the different daily nutritional values for different purposes, whether it is weight loss, weight maintenance, or weight gain. You know the healthy sources of all the macro nutrients by now, and you know their nutritional values as well. Now, the daily recommended caloric values for an average Man is 2,500 calories, and, for a Woman, the daily value is 2,000 calories. These values are to be followed when your goal is to maintain your current weight.
When it comes to losing weight, an average Man must intake about 2,000 calories, and 1,500 for the average Woman. At this rate you will be shedding 1 pound a week. If your goal is tighter, and you want to drop weight faster, you must adopt a Calorie Deficit diet. The main goal of a Calorie Deficit diet is, to exert more amounts of energy than you intake. For example, If you eat about 600 calories throughout the day, you must burn it all up, either through exercise, or it could even be through your day to day activities if you lead a very active lifestyle. If the objective is weight loss, I personally recommend having 3 main meals a day containing the previously mentioned macro nutrients (Proteins, Carbohydrates, and Fats), in orders such as, your plats should be half full with proteins, and 1/4 with carbohydrates and 1/4 with with healthy Fats, sticking to the above mentioned caloric values. If you follow this routine consistently, I can guarantee you will drop a lot of weight in a short time, and the best part is, you will still be healthy and there won’t be any side effects.
Now, this method can also be used to maintain your weight and increase it if the need be. The only alteration would be the quantity of the foods to meet the increased daily caloric intake. One way to perfectly measure your daily caloric intake is by entering your age, height, weight, and lifestyle in a caloric calculator. Once you get your daily amounts, sort out your plate accordingly.
The last tip i’ll leave you with today is: 3 meals a day sounds ridiculous to a lot of people, including me. The solution to this is, eat fruits or, munch on some vegetables. What I recommend is, eat an apple or two if you feel hungry between your lunch and dinner, but, any fruit at all could also be beneficial. One fruit that fits perfectly in a Caloric Deficit, or any diet is a Grapefruit. The best thing about this fruit is that your body requires more energy to digest this, than the fruit itself contains. Another snack could be, dry fruits such as almonds, walnuts, peanuts, etc. They are loaded with fibre, and healthy fats, that only benefit the body.
Fighting Fit 