I am reposting this from another thread. This is a great way to think about your diet and to help with food decisions.
Here is an easy calculation to figure out how many carbs you should be eating:
A healthy balanced diet is 40% of daily calories from Protein, 40% of daily calories from Carbs and 20% of daily calories from fat.
How many calories per gram?
Protein contains 4 calories per gram
Carbohydrates contain 4 calories per gram
Fat contains 9 calories per gram
So based on a 2000 calorie a day diet that breaks down to:
800 calories from protein, or 200 grams of protein.
800 calories from carbs, or 200 grams of carbs
400 calories from fat, about 45 grams of fat
You will be shocked to find that just eating your 5 daily servings of fruits and vegetables will account for almost all of your carbs! There really isnít much room in this diet (if you are eating your fruits and veggies) for bread, pasta or any other carb heavy items. I eat about 1500 calories a dayÖ which is about 150 grams of carbs. I eat only one starch a dayÖ thatís right just one. Thatís one tortilla, or one piece of bread, or a small serving of rice.
Figure out your daily carb intake from the calculation above, and start tracking all of your protein, carbs and fat. If you actually follow this break down, eating lots of fruits and veggies and lean protein, avoiding anything that is carb heavy or high fat you will feel full and satisfied all day long. Why? Because you will be eating a lot more food! Carb heavy foods and foods high in fat take up a huge amount of your calorie allowance and do not leave you feeling full and satisfied. Foods like fruits, veggies, and legumes (beans and nuts) are all high in fiber and are low carb. Fill your meals with these and you will not feel starved. You will lose weight, especially if you are working out as well.
Some quick and easy hunger busters are apples or bananas. I keep both on hand at all times for snacking. Carrots work too (but I dont like raw carrots)
I also keep Greek yogurt on hand for snacks, as well as raw almonds (only 15 per serving as they are full of healthy fats, but are high calorie)
1/2 cup low fat cottage cheese with your favorite fruit topping (like fresh berries) is another grat snack.
I like to eat a 150 calorie snack every 2-3 hours and most of the time I have to remind myself to eat because Im not hungry!
| current weight: 148.0