your body probably requires nearly 1800 calories a day to maintain its current weight. mine only requires 1432, so i can't eat nearly as much as you can.
light n' fit brand yogurt (normally i don't care about brands, but this one is the lowest fat/cal) 0g fat 60 cal
hard boiled egg 5g fat 75 calories
1 cup brown rice 1 gram fat 230 calories
(go ahead and add some butter. 1/2 teaspoon of butter has 2g of fat and 18 calories. just don't use more. use the markers on the side of the stick. i also like to add a little salt and pepper.)
1 cup raw spinach 0g fat 10 cal
(if cooked from frozen, it has 55 calories, due to food additives)
whole carrot, raw 0g fat 30 calories
8 reduced fat nilla wafers, 2g fat 110 calories
snack sized bag of smart pop kettle corn 2g fat 100 calories
10 dried apricots 0g fat 155 calories
1 cup sweetened applesauce 0g fat 195 calories (unsweetened is 105 calories)
1 plain bagel 2g fat 200 calories
(add 1 tbsp jelly or jam or such- 0g fat and 55 calories)
of course, nuts are good for you, and a good protein source, but they tend to be very high fat. nutritionists reccommend that people consume no more than 25% of their daily caloric intake in calories from fat, though 20% would be much better. so a lean cut of meat might be a better choice of protein source most days. still, nuts and seeds are good to eat sparingly.
1 oz of roasted salted peanuts 14 g fat 165 calories
1 oz brazil nuts 19 g fat 185 calories
1 oz dry roasted salted cashews 13g fat 165 calories
1 oz sunflower seeds 14 g fat 160 calories
cheeses also tend to be high in fat, unless they are specifically made with low fat or skim milk.
1 oz cheddar cheese 9g fat 115 calories
1 cup large curd cottage cheese 10 g fat 235 calories
1 oz muenster cheese 9g fat 105 calories
never trust a label that claims the product is healthy. read the nutrition facts, and be sure they aren't defining a serving to be something absurd, such a 1/8 of a teaspoon of cheese.
to calculate how many calories your body consumes in a day at rest (as in, lying in bed, just to maintain your metabolic functions), use the harris-benedict formula.
Adult male: 66 + (6.3 x body weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years)
Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years)
find the amount for your current weight, and your goal weight. you should start eating the diet to maintain your goal weight and make up the rest with excersise. each pound of fat is 3500 calories. this table
http://www.nutristrategy.com/activitylist.htm
shows some examples of how many calories are burned during specific excersises. finding the calories consumed at your current weight helps you to know how much of a calorie deficit you are creating each day.
to find your ideal daily fat intake, know that each gram of fat has 9 calories. i split the difference with the nutritionists' recommendations and went with 22%. multiply your total daily caloric intake by .22 to find the number of calories from fat you should be consuming. divide this number by 9, and you have the amount of fat in grams. if you take tonalin, these need to be factored into your daily fat intake as well.
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