First let me state that this is only an estimate. There are many variables to consider when determining how many calories a person should consume on a daily basis. Things such as gender, body structure, and activity level all play a part in this calculation.
You should never cut your calories drastically all at once. This will only serve to shock your body into famine mode. Your body will think it is being starved and will slow your metabolism to deal with this. A gradual decrease in caloric intake works much better for weight loss. This allows your body to slowly adjust to the change and makes weight loss much easier.
If your daily caloric intake has been around 1800 calories, you should slowly decrease it to 1600 calories. From there you can slowly work your way down to to 1400 calories over a months time. Be careful not to drop below 1200 calories per day as this will only stress your body, throwing it into famine mode.
Avoid eating junk food. Eat nutritious foods instead. Nutritious foods are more satisfying and much better for you.
Opinions vary on what combination of nutrients that make up a healthy diet. Personally I feel it all depends on the individual. Each one of us will require different percentages depending on a number of variables. This is the reason some diet programs work for one person but do not work for another.
As a rule of thumb, a diet containing quality protein, low in sugars, containing quality fats, high in fiber, with plenty of water consumption is best.
Quality proteins are essential for the body to survive. Proteins are used to regulate certain body processes. It is recommended that 30{3813292df256cc7359db914c8bfffc508a0964aa786224d36d2cb21f4b33d600} – 35{3813292df256cc7359db914c8bfffc508a0964aa786224d36d2cb21f4b33d600} of your diet consist of quality proteins.
Carbohydrates consist of two basic types, complex carbohydrates and simple carbohydrates. Eating too many of the simple carbohydrates leads to too much sucrose in the blood stream which is then converted into fat. This means the consumption of foods such as potatoes, pastas, breads, and flour products should be limited. Foods containing complex carbohydrates such as vegetables that are high in fiber should be eaten on a daily basis.
Quality fats prevent sugars from moving too quickly thrush the bloodstream. Good fats such as Omega 3 and Omega 6 actually promote weight loss. The fats in your diet should consist of 10{3813292df256cc7359db914c8bfffc508a0964aa786224d36d2cb21f4b33d600} saturated fats, 20{3813292df256cc7359db914c8bfffc508a0964aa786224d36d2cb21f4b33d600} polyunsaturated fats, and 60{3813292df256cc7359db914c8bfffc508a0964aa786224d36d2cb21f4b33d600} monounsaturated fats.
Drinking plenty of water is essential to a healthy diet. At least 8 glasses of water per day is recommended.
Remember these numbers are only estimates and will vary from person to person. Always consult your physician before beginning any weight loss program.
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