Total daily
calories: 1500-1800
(Anything more than
around 2200 and you will most likely stay the same or gain weight)
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Recommended Ranges
Carbohydrate: 45 to 65% of total Calories
Fat: 20 to 35% of total Calories
Protein: 10 to 35% of total Calories
Check the “Nutrition Information” labels on food that has it, if in doubt
check: www.nutritiondata.com
BASE WHAT YOU EAT ON THE RECOMMENDED SERVING ON THE LABEL
Percents given on
these are for 2000 calorie diets, you ideally want less than that based on your
height and size, so try to make sure you don’t go over 100% in any of the
columns you see above.
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There are three sources of calories or
energy in foods that
your
body needs to work.
The first is Carbs or Carbohydrates: for the most part, these
are types of sugars, at a basic level. They are your main source of energy in a
day, which is why eating a lot of white
sugar type foods will make you get sugar high. They are best thought of as
just pure fuel, gas for the body to just move and be used.
The second source is Fat. Despite mostly having a bad name
because it’s associated with body fat, there are many different types of fat,
most of which are not bad at all, though you do only want a limited amount of
them. Fats are used in your organs and nerves and brain and internal parts for
repair and maintenance, and building, they do provide energy as well though.
The most important part to know about fat though is it has twice as many
calories per gram as Carbohydrates or Protein. This (along with the fact that changing
fat to fat doesn’t require much energy) means it’s much easier for the body to
take fat you eat and put it into body fat under your skin. There are too types
of fat that should mostly be avoid Trans fat avoided as much as you can,
saturated fat, limited to around 20
grams a day.
Protein is the last source of energy from food. It’s mostly for
maintaining your muscles, basically you can eat as much protein as you can,
because it’s hard to get.
Target (actual values)
Carbohydrates
520 calories (130 grams) Minimum – 1170 calories (292 grams) Maximum
The less grams of sugar the better. (most carbs will still be sugar though)
The more grams of fiber the better. (try to get at least 25g in a day)
The more fiber
oriented food you eat (whole grain bread or pasta) i.e. brown bread, the fuller you will remain while taking in
less food, which means eating less and losing weight, not to mention it’s
healthier in all other respects to.
Try to avoid foods
that have “sugar” or “high fructose/glucose” within the first 3 listed
ingredients. They have a high glycemic index, which means: diabetes, weight
gain, hard on your organs if you have too much.
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FAT
300 calories (38 grams) Minimum – 630 calories (79 grams) Maximum
The less grams of saturated fat the better (try to be around 10-25 grams)
Less than 8 grams a
day of Trans fat is ideal.
Other than that most
other fats are fine, as long as you’re eating between the min and max you’ll be
healthy and burning extra store body fat.
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Protein
150 calories (38 grams) minimum – mostly as much as you can get up
to 100 grams
Protein is hard to
find in food, a whole meal of chicken for you probably has 16-30 grams of it.
So if you have to go over your recommended daily calorie intake, try to do it
with protein rich things like chicken or low fat milk products.
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Ideally foods to eat by quantity go in this order, from eat
most to eat less/avoid.1) WATER (doesn’t
count juices or sugar added, just pure water) 1000-2700 ML a day
2) Vegetables (can never eat too many fresh, make sure you
count the butter as fat for the
day as well...
canned is good to, but has some salt and things added, v8 type juice has lots
of salt, so careful, too much salt is not a good thing. Vinegar is fine, but
not too much, it is basically acid.)
3) Fruits (lots of fresh ones is fine, too much will make
you poop a lot, no more than
2-3 juice servings a day though,
canned is okay, but has sugar in it. )
4) Whole grains (brown bread or pasta)
5) Dairy (low fat types) yogurt, 1% milk, cottage cheese.
6) Meat (ideally white meat and less red meat or lean cuts
of it)
7) White grains like white bread or rice or corn based
things
8) Fatty dairy like cheese, though it has good things in it,
it’s also full of saturated fat.
9) Chocolate, ice cream, cookies, etc. ICE TEA or sugar based juices and booze
More summaries about the weight loss and healthy eatting for the average woman