STEP 1
Determine you're eating patterns
Take a few days to record what you are eating and drinking, being specific as possible. Logging your diet will give you an idea of what and when you are eating. Tracking your diet is important in determining the changes needed.
E-mail us at fullbodymakeover@yahoo.com if you need someone to monitor your diet.
Analyze your log sheet and determine how many calories you consume daily. Calorie intake needs will differ for each individual. Many people mistakenly eat too few calories. Consuming under 1200-calories for women and 1800-calories for men is severely low.
Typically it is best to eat about 500-1000-calories less a day than your total calories burned.
(See Chapter 1: Harris Benedict Equations)
After you determine an estimate of your calorie intake, use the chart below to determine the breakdown where your calories should come from.
|
Calories consumed A Day |
Carbs Calories/Grams |
Fat Calories/Grams |
Protein Calories/Grams |
|
1200Calories |
720 / 180 grams |
360 / 40 grams |
120 / 30 grams |
|
1300Calories |
780 / 195 grams |
420 / 43 grams |
140 / 33 grams |
|
1400Calories |
840 / 210 grams |
450 / 46 grams |
150 /36 grams |
|
|
900 / 225 grams |
480 / 50 grams |
160 / 38 grams |
|
1600Calories |
960 / 240 grams |
510 / 53 grams |
170 / 40 grams |
|
1700Calories |
1020 / 255grams |
540 / 56 grams |
180 / 43 grams |
|
|
1080 / 270 grams |
570 /59 grams |
190 / 45 grams |
|
1900Calories |
1140 / 295 grams |
600 / 62 grams |
200 / 48 grams |
|
2000Calories |
1200 / 310 grams |
630 / 65 grams |
210 / 51 grams |
|
2100 Calories |
1260 / 325 grams |
660 / 68 grams |
220 /54 grams |
|
2200 Calories |
1320 / 340 grams |
690 / 71 grams |
230 /57 grams |
|
2300 Calories |
1380 / 355 grams |
720 /74 grams |
240 /60 grams |
|
|
|
|
|
STEP 2
PLAN AND MAKE CHANGES TO YOU’RE DIET
If you are not eating enough, increase your calorie intake. Women and men should eat at least 1200 and 1800 calories a day respectively. Severely restricting calories will result in an eventual weight gain or lack of energy. If you are restricting your calories, start eating more immediately. If you are eating too much start by cutting your portion sizes.