There are calories. You get calories from carbohydrates, protein and fat. Some foods have all three components which might make them higher in calories. Vegetables are mostly carbs, meat and fish are proteins mostly with some fat, dairy products have carbs, protein and fat, grains are mostly carbohydrates, nuts have protein and fat. But then avocados have fat, only a good fat. So many things to know about food!
1 GRAM OF CARBOHYDRATE = 4 CALORIES
1 GRAM OF PROTEIN = 4 CALORIES
1 GRAM OF FAT = 9 CALORIES
Clearly, by the looks of the facts above a person would be able to eat more pure carbs and lean protein than foods containing fat. The easiest way to achieve that is buying whole foods that you prepare yourself. Don’t buy processed foods! Buy vegetables, fruit, lean meats, (97% fat-free ground beef, chicken, & turkey, round steak, chicken breast, turkey breast) fish, and brown rice, quinoa, and whole grains. For dairy fat-free plain Greek yogurt is fine, low-fat Feta cheese, skim mozzarella, and fat-free ricotta cheese.
The main goal is not to consume more calories than your body uses in a normal day. Eating healthy and within your consumption goal will get you in shape faster than anything. You CANNOT EAT POORLY and lose weight. Exercise will enhance your fitness goals and should be included daily, but eating correctly is 80% of being fit!!!
I figured my basal metabolic rate (BMR) and it’s 1200 calories per day. That’s if I do nothing. Well, I’m active at work and I generally exercise everyday so I go for around 1500 calories daily. You can figure your BMR here: http://www.bmi-calculator.net/bmr-calculator/
To make it simple for me, I divided my caloric intake by the number of meals I eat daily, so that gives me an allowance of 300 calories per meal. Then I also try to consume equal amounts of carbohydrates and protein and a lesser amount of fat. I eat 40% carbs, 40% protein, and 20% fat.
WHAT’S YOUR BMR?
How many calories should you be eating? What’s your goal weight? If your happy with your weight just make sure your feeding your body all it requires to maintain your health. Five to seven veggies, lean meat or fish, fat-free or low-fat dairy and some whole grains are a healthy start.