Do you know what and how much to eat when keeping a diet?
Knowing what, how much and when to eat is the key element when it comes to losing or gaining weight. A lot of people start going to the gym or they start excercising but keep their bad eating habits. Losing and gaining weight starts before going to the gym and it starts with proper nutrition.
Calculate your necessary daily calories
In a previous article I presented a simple formula that enables you to calculate how many calories you need per day if you want to lose weight, gain weight or even maintain your weight. Eating intelligently and proper excercise training is correct way to go for losing and gaining weight. After learning how much calories, proteins, fat and carbs you need per day to reach your target know you also need to knwo what food types you need to eat to get those nutrients in you. It can be problematic to have a healthy and a tasty diet, especially if you do not want to spend too much money. Below is a table with some of the common foods we all know and consume from time to time, but for me the products from this table represent my main source of nutrients.
Products
Energy (Kcal)
Proteins
(g)
Fats
(g)
Carbs
(g)
Egg (Whole) 143 13 9.5 0.7
Egg White 150 33 0 3
Tuna fish (150g) 165 38.25 1 0.1
Mozzarella (125g) 220 12 23 0.5
Chicken Breast (200g) 228 43 5.2 0
Pork Liver (200g) 290 38 6 12
Pork (low fat – 200g) 288 41 12.6 0
Turkey (200g) 360 49 17 0
Cow (low fat – 200g) 210 41 4.4 0
Potatoes (200g) 176 4 0.4 38
Bread (200g) 480 17 1.2 96
Spaghetti (150g) 530 18 0.2 110
Rice (100g) 354 8.1 1.1 75.4
Bananas (200g) 178 2.2 0.5 45
Milk (200) 130 7 7 9
Yoghurt (200g) 100 6.4 5.2 8
Sunflower oil (100g) 930 0 100 0
Butter (100g) 721 6 74 0
Peanuts (100g) 620 25 50 14
Sugar (100g) 410 0 0 100
