Re: Help needed with diet
I have just read up a bit on negative calorie foods link.Originally Posted by ThePigDog
I think it's safe to say you're fine eating what you have been so far. Good work with the blog as well, I know it can be hard to keep track of all you eat during the day at first :)
From looking at your blog you have been having breakfast which is great, and you seem to be thinking ahead with regards to you other meals too! Are you listing "everything" you are eating thoughout the day? And have you started your exercise regime yet?
Getting technical I have worked out ***roughly*** your recommended calorie intake, this is only taking into consideration the information you have supplied! It is not definite, 100%, gospel, but it's a good "foot print" guide to help you get on track.
going by your age, weight, and level of activity
you were 24, 20st / 127kg, and sedentry
so using a simple metabolic rate calculator, google them there are loads. numbers have been rounded down in my calculations.
127kg X 24.2 (quick rmr formula) = 3073, this is your resting metabolic rate, the total amount of calories you body requires daily, regardless.
3073 X 1.4 (activity level formula) = 4302, this is your daily expenditure, the total amount of calories you body will typical use on a normal day.
now as you want to loose weight, a practical and safe approach would be to reduce you calorie intake by 15% only!
4302 X .85 (or 15%) = 3656, this is what you should aim to supply you body with daily, calorie wise.
then quickly breaking that figure down into carbohydrate, protein, and fat percentages and total weights.
60 % carbohydrate, or 548 grams
22 % protein, or 203 grams
18 % fat, or 73 grams
now the next part is completely up to you. As you have been writing down your list of foods that you have been eating it should be pretty easy, although it will take an hour or so of your time to complete.
Start by writing down what you eat and do this for at least 6 days and don't change what you have been eating in any way at all, as the idea is for you to see where the changes are to be made!
Now with the list you have made make a note of the calorie content, carbohydrate, protein, and fat content and write the figures down next to the meals/snacks/foods you ate. It's fairly safe to say that every food has this information on the packaging, so that's a big help.
Now add all the figures up and see it they are close to what I have worked out for you.
If say for example what you ate on Monday totalled to 600 grams carbs, 185 grams protein, and 100 grams fat then you were near enough on track for your carbs, slightly under for protein, and over for fat.... hopefully this will give you a bit more understanding on how your body utilises the seperate forms of food, and an insight to how to better regulate your intake, and then be able to change it accordingly so that it suits your requirements :)
again I can't stress enough that that is only a "guestimate" on the info you have supplied, there are several different formulas and many different variables to take into consideration as well. I strongly recommend looking into doing the above yourself, either by using the online guides or by finding a good book on nutrition, amazon has hundreds under a fiver to choose from.
good luck!
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