Like I was saying last week, counting calories doesn't really matter unless you eat the right proportion and kinds of calories. If I need to eat 2000 calories a day, but only eat calories from protein and fat, but no carbs, that will be very unhealthy. So how do you know what types of food you should be eating to reach your goal for daily carbohydrates, fat, and protein? (If you missed how to figure out how much you need of each read this post from last Monday first.)
One thing I want to say to you before I go forward is that though this information is very helpful, if you find it overwhelming then please just keep making small diet improvements and doing your exercise program. Starting out with a challenge pack that includes an exercise program and Shakeology to replace one meal a day will get you started in this direction! I have been on this journey for over five years now and I had no clue about the technical nutrition side when I started. And I still lost weight with Turbo. Even now, I rarely get this technical over my eating, it's just too much work for me and I'm content with how I look, even if I could still lose 'just five more'. But…if you make something like this for yourself, even if just for a few days, it will be a good reality check as to how you are eating and may give you a window into areas you need to change. Like yesterday I did this with a friend and making just two small changes (going to fat free milk and using egg whites) will cut out a huge amount of her fat and she needs to just add something like tuna and she's right on for where she needs to be for protein. That's not too crazy of changes to make. I don't want to make it sound like you won't see results if you don't get this technical about your eating, but if you are starting to plateau or really want to take the diet side of things even more seriously this a great thing to consider.
First of all, here's a quick refresher from last week:
"So what does this mean when it comes to looking at food labels and determining how many calories the item contains?
- Fat has 9 calories per gram so in my 2000 calorie diet, the 1 part fat is 333 calories which would be 37g of fat (333 calories divided by 9 equals 37grams of fat).
- Protein has 4 calories per gram so my 2 parts protein is 666 calories which would be 167g of protein (666 calories divided by 4 equals 167grams).
- Carbohydrates also have 4 calories per gram so: my 3 parts carbs is 1000 calories which would be 250 grams (1000 divided by 4 equals program)."
Here is a sample menu for myself if I am eating 2000 calories like I calculated in the post last Monday. Like I show you above, throughout the course of one day I need to eat 37g of fat, 167g of protein, and 250g of carbohydrates. (What I lay out below is not meant for you to follow necessarily, this is just an example for you to see with many of the foods I eat daily. This information can be found online at the websites I mention above, and on the label as well):
|1.5 c. Oatmeal||37.9g||9.1g||3.5g||217|
|1 Egg + 3 Egg Whites||2g||20.3g||5g||148.3|
|15 Raisins (sugar for my Oats!)||6.2g||3g||0g||23|
|Total at Breakfast||46.1g
|Beachbody Choc. Meal Replacement||15g||15g||2g||130|
|8 oz. Fat free milk||11.7g||8g||2.6g||103|
|1 T. Creamy Peanut Butter||3.5g||3.5g||8g||95|
|Total at AM Snack||57.8g
|Total at Lunch||21g
|Tropical Strawberry Shakeology||20g||15g||1g||160|
|Total at Afternoon Snack||47.6g
|4 oz. Chicken Breast- Grilled||1.3g||25.3g||4g||146.7|
|2 c. Brown Rice||43g||5g||1.8g||212|
|1/2 c. Broccoli (steamed)||3.9g||2.3g||0.3g||22|
|1 lg. Carrot (steamed)||7.2g||0.7g||0.1g||31|
|Total at Dinner||55.4g
|Beachbody Whey Protein||4g||18g||2g||110|
|1/2 serving Recovery Drink (after workout)||19.5g||5g||1g||110|
Did I eat exactly 2000 calories? No! Was I really close? Yes.
So what does this make you think? Is it helpful to see a sample menu plan?