How much do you need to eat in order to be healthy and Fit
When you think too much about counting calories, meal timing, fasting and leaving on water alone may seriously hinder your progress in starting to eat healthy
An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week
How many calories do I need to gain muscle?
If you are struggling to lose weight, you might be confused by all of the diet plans and options available. No matter what plan you are following, however, you must eat fewer calories than you burn in order to lose weight. The first step in incorporating this change is to determine the recommended caloric intake that your body needs to help support weight loss. Your daily caloric needs are determined by your gender, age, current weight and level of activity. You do not want to cut out too many calories, however, as you could rob your body of the nutrition it needs.
First, figure out how many calories you will need to start with on your quest for gaining muscle mass. An easy way to estimate this will be multiplying your total body weight in pounds by 15-17 calories. So, our 170 Pound male would be shooting for a daily calorie intake of 2550 – 2890.
Weight Loss as a Lifestyle
Weight loss programs should be about changing habits for life. Stay away from fad diets or highly restrictive plans. Not eating enough calories, or restricting certain food groups, can lead to permanent organ damage and even be fatal. It is best to find a plan that is designed to last the rest of your life. As you follow the plan, you will learn to develop permanent healthy eating habits. This will play a major role in helping you to maintain your weight loss once you reach your goal weight. In addition, exercise is an essential component to a solid weight loss program. This is especially true when trying to maintain your weight.
Calculate your BMR
Once you know your BMR, you need to create a deficit in order to lose weight. Safe weight loss is no more than 1 to 2 pounds per week, unless you are in a physician-supervised program. A pound of body weight is equal to 3,500 calories. In order to lose 1 pound per week, you need a daily deficit of 500 calories. To lose 2 pounds each week, you need to cut out 1,000 calories each day. Subtract either 500 or 1,000 from your answer based on the formula above. As you start to lose weight, you will need to adjust your daily caloric intake. Approximately once per month, recalculate your BMR using your new weight. You can do this more often or less often depending on your result
During Maintenance and muscle gain – you can reduce the amount of protein, depending on your preference; due to not being in a deficit, muscle loss isn’t an issue, so from a physiological standpoint: excess protein isn’t needed (but if you enjoy more protein as per your taste, feel free to set protein higher)
Fats & Carbs: don’t stress too much about fats or carbs after protein intake is set. Remember: Minimum Viable Diet. Aim to hit calorie and protein totals, fill the rest of calories with either fats or carbs.
A better way to utilise this and what I recommend:
- Have a focus on eating starchy carbs and leaner cuts of protein on training days and,
- On rest days, focus on eating higher fats, and consuming the bulk of your carbs through veggies and fruits.
List of foods:
Carbs: oats, rice, potatoes, fruits etc.
Vegetables: Broccoli, carrots, spinach, lettuce/salad, sweetcorn, peppers, courgette etc.
Fats: cheese, nuts, avocado, olive oil, coconut oil, butter etc.
Lean protein: chicken, turkey, egg whites, 0% greek yoghurt
Higher Fat Protein: red meat, pork, whole eggs, full fat yoghurt etc.