THE SECRETS TO DIETING FOR FAT LOSS
DIETING FOR FAT LOSS
If you continue on your restrictive, fat loss diet for more than four weeks, you will probably begin to have cravings for other foods. This is normal. When I was dieting, I would crave things that I would never eat otherwise. My body would crave things like Big Macs and banana splits. Normally, I hate those things. If I watched any food commercial on television, I would want that food. I never do that, but sometimes I would be beside myself during the diet. The way I learned to deal with these cravings is to give into them once per week. In other words, one day per week, I would allow myself to eat anything I wanted. Period. No guilt and no regret. This day not only helps me satisfy those annoying cravings, it also increases my motivation and determination to stick with the diet. After my free day, I am usually very eager to get back on track. Since I have implemented this practice, I no longer have cravings. When you plan your schedule, later on in this manual, make sure to give yourself a free day.
When you break down and give in to your cravings, this is called binging. Binging is usually caused by extreme dieting. That is when you diet hard for too long, without giving yourself a break psychologically and physically. This causes you to rebound into the other extreme. You gorge yourself with anything and everything, and, usually the sweeter the better. You can control this by easing into strict fat loss diets. If you gradually cut down your sugar and simple carb intake over a longer period of time, your body will have a chance to adjust. If you do not give yourself a chance to adjust to the new diet, you will begin to have intense cravings and mood swings. This will also be helped by giving yourself a free day, as described above.
Calculating Your Daily Food Intake
For example, let’s say you weigh 180 pounds. Now, to get the total number of calories you should be eating, multiply 180 by 10. That gives you 1,800 calories. Now divide that number by the number of meals you will be eating each day (6) and you get 300 calories. So, you should be eating about 300 calories at each meal.
Total Daily Calories
1. (weight x 10) = total daily calories
2. (total calories / number of meals per day) = calorie amount for each meal
Calculating your total nutrient breakdown is a little more complex. As I said earlier, your diet will consist of 40% protein, 30% carbohydrates and 30% fat calories during this phase. First, we will calculate your total amount of protein in calories. Simply multiply 1,800 (total caloric intake) by .40 (40%). This gives us 720 total Daily calories of protein. Next, we need to determine how many grams this 720 calories contains. Since protein has 4 calories per gram, we just divide 720 by 4. This gives us 180. Now we know we will need to eat about 180 grams of protein each day. To find out how much we eat at each meal, just divide that number by 6 (number of meals). This gives us 30 grams. So, to get 40% of my total calories from protein, I have to eat about 30g at each meal.
Here it is again:
1. Total daily protein intake in calories
(1,800 x .40) = 720 calories
2. Total daily protein intake in grams
(720 / 4) = 180 grams
3. Amount of protein needed at each meal
(180 / 6) = 30 grams
Now, let’s do the calculations for carbohydrates and fats.
(Remember carbs have 4 calories per gram, and fats have 9 calories per gram)
1. Total daily carb intake in calories
(1,800 x .30) = 540 calories
2. Total daily carb intake in grams
(540 / 4) = 135 grams
3. Amount of carbs needed at each meal
(135 / 6) = 23 grams
1. Total daily fat intake in calories
(1,800 x .30) = 540 calories
2. Total daily fat intake in grams
(540 / 9) = 60 grams
3. Amount of fat needed at each meal
(60 / 6) = 10 grams
So, at each meal we should try to eat 30g of protein, 23g of carbs and 10g of fat. These numbers are your guidelines. You will never get exactly this amount, because I suggest varying your caloric and nutritional breakdown at each meal.
Continued Serious…! (DIETING FOR FAT LOSS)
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