When you decide to involve into a diet plan, fitness experts will introduce a table of Guideline Daily Amounts (GDAs) to guide to the amount of calories, fat, saturated fat, sugar and salt an average adult should consume in one day. Different bodies will have different choice, however the common rule is aim to meet the GDA standard for calories, fat, saturated fat, sugar and salt intake you should have in one day in corporation with exercise plan.
This table shows you the Guideline Daily Amounts for the average adult.
|Guideline Daily Amount|
|Calories (Energy):||2000 calories per day|
|Fat:||70g per day|
|Saturated fat:||20g per day|
|Sugar:||90g per day|
|Salt:||No more than 6g per day|
Here is an example how many calories should I eat a day to lose weight?
Basically, to lose 1 pound of fat in 1 week, you need to create a 500 calorie deficit per day for a week. A 500 calorie deficit over 7 days equals to 3500 calories. A pound of fat contains 3500 calories. Losing 5 pounds only takes 1 month if you incorporate some exercise. The benefit of counting calories is that you can eat anything you want as long as it’s in the right amount.
But remember that Do not go below 1200 calories per day unless on a medically supervised weight loss program or after consultation with your doctor.
2 easiest way to count your calories
Firstly, looking carefully at the labels on packaged food items. Because The manufacturer made an estimate of how many calories there are. Sometimes, the amount of calories can be 15% more than what is labelled. In order to successfully lose weight, you need to overestimate how many calories you are taking in by around 10%.
Secondly, prefer lean meat for your own sanity. Lean meat contains more Protein which keeps you fuller for a longer period of time. Therefore you do need worry about weight gain When you’re consuming lean meat. Not to mention the fact that protein has a greater thermic effect (your body burns more calories processing protein than fat or carbs). If 2 people are eating the same amount of calories, the person with the highest amount of protein in their diet will have better results.
The last advice advice is having an eatwell plate that means: the portion of fruits and vegetables in your diet is the most while keep the portion of foods and drinks that are high in fat and/or sugar to a minimum.