Weight Lose Guide: How many calories are needed per day?

Lose weight: under your daily energy

When the exact amount of calories per day you will need, you will not, but you do not fall off. You do not have too many calories that can be stored as fat, but you have enough energy that the body’s own energy reserves (the fat stores) is appealing. So you will determine how much you sit under your daily level. Imagine you’re a woman who frequently sports a light and intensive job, and you come out to 2200 kcal per day. Then you can choose to sit in example 200. That is not too much and very good to keep. Equal 700 kcal less a big step, very difficult to maintain and because it is so extreme you increase the chances that you will soon get a yo-yo effect. Extreme weight loss diets work with too few kcal per day and are not healthy!

Calories on sharing meals

Now something new: You’re not eating three big meals a day, but you go to a two three one small meal. The food spread of about seven small meals a day ensures that your metabolism increases: And this is beneficial for the burning!

The right nutrients. You will probably end up at three or four hundred kcal per meal. Let your meals consist of the following nutrients:

1. Slow carbohydrates (like oatmeal, 7granen breakfast, whole meal bread, brown rice, whole wheat pasta, sweet potatoes etc)
2. Adequate dietary fiber (often present in products with slow carbohydrates, but also in fruit and vegetables)
3. Good unsaturated fats (including omega 3, 6, and 9 fatty acids, products and nuts (note: a lot kcal), skimmed milk, lean meats (chicken, turkey, lean beef), fish, avocado, olive oil)
4. Protein (from skimmed milk (milk, cottage cheese, yogurt), lean meat, and vegetable products (soy)
Nutrition in the correct proportion.

Now the big puzzle and start counting! Know the nutrients properly distributed among the meals, not a meal with protein and particularly the next meal with mostly carbohydrates. Search the web eetmeter one or another diet program where you can fill your daily diet. On the website of the nutrition center contains example eetmeter. Fill each meal in which you want to eat and try to total the number of kcal to achieve what you have planned.

Else:

If you are not used as often to eat each day, you give yourself time to get used to here. It is not unusual for instance twice a day with rice to eat smaller meals. It seems like you eat more, so it is much easier to maintain than a regular diet.
You can follow the recommendations of the nutrition center in terms of the ratio of carbohydrates, fats and proteins, but if you regularly sport you can later sit in your protein.