| Losing weight is not complicated as we are thinking. To | | | | should try to eat 150 g protein in a day. |
| lose weight you must know about how foods will | | | | Make sure you eat complete protein. Complete protein |
| effect to your body. Think before what ever you are | | | | means which have all essential amino acids that our |
| going to putting in your mouth that helps to lose weight | | | | body does not produce. Animal proteins have all |
| or make fat. | | | | essential amino acids that require. Eggs, Meat, Fish, Milk, |
| Also calories are most important key to lose weight. | | | | Poultry, Sea foods are animal protein. Quinoa, |
| Some people like to count calories, others like to write | | | | Buckwheat, Soybeans, Hempseed are complete |
| everything down they eat. If you wan to lose weight, | | | | proteins from plant source. |
| writing down calories is good. It will help you to stay on | | | | Some foods have good protein but do not have all |
| track and continue to lose fat while being healthy. | | | | amino acids. Combination of those foods with other |
| Do not forget to write down calories from beverages. | | | | protein source foods gives you all amino acids. For |
| What ever you drink can add significant amount of | | | | example combination of seeds and rice, lentils and rice, |
| calories, even if just having few drinks during weekend. | | | | pasta and broccoli, bread and potato stew etc. |
| Losing weight is not just about calories, it also depends | | | | How many calories need to consume to lose weight? |
| on where calories come from. You should get calories | | | | You should know about how much calories you need |
| from carbohydrate, fiber and protein source foods. | | | | to consume to lose weight. Common equation is |
| Divide your plate into three sections carbohydrate, fiber | | | | multiply you body weight in pound times 11. |
| and protein. Keep in mind carbohydrate are not the | | | | For example: 170 pound man |
| enemy. They play an important role in overall health, | | | | 170 * 11 = 1870 (calories need to burn fat) |
| whether you are trying to lose weight or gain muscle. | | | | 1870 calories need to consume in a day to lose weight. |
| Why Carbohydrates are important? | | | | So for lose fat 1870 calories will come from: |
| Carbohydrates are providing glucoses for the brain | | | | Protein: 1 g / pound of body weight = 170 grams = 680 |
| and energy for working muscle. If carbohydrate store | | | | calories |
| in body are low, energy level will decreases. It varies | | | | Fat: 30 %: 62 grams = 561 calories |
| from person to person but no one should eliminate or | | | | Carbohydrate: 629 grams (reminder after protein and |
| reduce to eat carbohydrate. You should not to ignore | | | | fat needs are met) |
| eat carbohydrate after 6 pm. Carbohydrate is great | | | | Example: 140 pound woman |
| for you; it is type of carbohydrates that should be | | | | 140 * 11 = 1540 (calories need to burn fat) |
| concern, rather than cars alone. Fruits and vegetables | | | | So for lose fat 1540 calories will come from: |
| are good source of carbohydrates. Try to eat six to | | | | Protein: 0.8 g / pound of body weight = 112 grams = |
| seven fruits and vegetables of different colors in a | | | | 448 calories |
| day. Keep in mind eat more fruits and vegetables, to | | | | Fat: 30 %: 51 grams = 462 calories |
| lose more weight. Please try to avoid drink fruits and | | | | Carbohydrate: 630 grams (reminder after protein and |
| vegetables juices. | | | | fat needs are met) |
| Why Protein is important? | | | | If you follow on this calculation, you will lose 2 pounds |
| For your information Muscle contains about 40% of | | | | per week. |
| the protein in human body. It is stimulus of exercise that | | | | Find out best diet program that show you how to eat |
| helps to build muscles. Requirement to eat protein to | | | | and what eat to lose more weight. |
| loss fat is quite simple. Aim to eat 1g of protein /lb of | | | | Find out more information on how to lose weight . |
| body weight. For example, if your weight is 150 lbs, you | | | | |