In our previous article, we highlighted the three key components for a speedy weight loss.
You can follow those dozens of online diet plans to scare away the unfortunate poor fats on your belly. But what happens is that not even a single diet plan is sustainable with long-term effects.
Eating healthier portions is the biggest barrier when it comes to nutrition based diet plan. Though I always blamed my laziness for this, but the studies have shown that lack of knowledge plays an equally important part.
Pick your any fitness magazine and you will find a killer weight loss routine in it. Do this and do that but only a handful of plans will tell you to eat this and eat that.
Here is how you can decide the consumption of nutrients per day on the basis of your calorie intake.
Recommendations for Calorie Intake
Here are some quick stats and figures that let you decide the daily intake of calories.
- If you reduce 500-1000 calories per day, National Heart, Lung, and Blood institute suggests that you can attain a safe weight loss. The healthy weight loss means trailing behind 1-2 pounds per week for complete 6 weeks.
According to the 2015 USDA Guidelines:
- Adult women must take 1600-2000 calories per day while the recommended calorie intake for adult men is 2000-3000 calories per day.
- For obese women, the calorie intake per day is reduced to 1000-1200 calories.
- However, if the same overweight women are active or weigh more than 164 pounds, they require 1200-1600 calories per day.
- In case of men, they can safely consume around 1500-2400 calories per day while ensuring a healthy weight loss.
However, these figures must not be taken as absolute. Your calorie intake depends upon the age, body weight, and activity levels. All of the factors collectively decide the ideal calorie intake for your body.
Nutrition Plan as Per Your Calorie Intake
Once you know how many calories are to be consumed every day, you can make a functional nutritional plan for a healthy weight loss. Divide your calorie intake smartly between the proteins, carbs, and fats you consume daily.
As per the recommendations of Institute of Medicine,
- 45-65% of daily calorie intake of adults comes from carbohydrates.
- If you are consuming 1200 calories per day, you need 135-195 grams of carbs.
- For those who are following the 1600-calorie diet plan, they must at least consume 180-260 grams of carbohydrates.
However, many well-balanced diet plans with low-calorie intake contain:
- 50% calories from carbohydrates i.e. 150 grams of carbs for 1200-calorie diet and 200 grams for 1600-calorie diet.
- Low-fat milk and yogurt
- Seeds and nuts
- Whole grains
Proteins are very good at increasing satiety; an effective component of weight loss.
- Daily protein needs are 10-35% of your calorie intake per day.
- Each gram of protein has 4 calories.
If you intend to follow a balanced diet with low calories, they have:
- 20% proteins. It means 60 grams for 1200-calorie diet and 80 grams of protein for 1600-calorie diet.
2006 edition of the “International Journal of Sport Nutrition and Exercise Metabolism” review report suggests the maximum safe limit of protein intake. According to their report,
- If more than 35% of your energy intake comes from proteins, it can have dangerous effects.
- Soy products
- Low-fat dairy foods
- Nuts and seeds
- Lean meats
- Poultry and seafood
- Egg whites
If you replace your saturated fats with unsaturated ones, you feel full as if you have eaten enough already. Also, they protect you against heart diseases.
Institute of Medicine recommends,
- 20-35% of your daily calories must come from fats.
- If your 50% energy is coming from carbs and 20% from proteins, rest of your 30% energy must come from the fats intake.
- 40 grams of protein for 1200-calorie diet while 53 grams of protein in case of 1600-calorie diet.
- Nuts and seeds
- Vegetable and fish oils
Following a perfect nutritional plan for ideal weight loss is not an easy task to do. It will take days and even months to adjust your eating habits and routine as per the calorie intake defined in the devised plan.
But we are here to help you. Stay tuned to our blog post for more tips and plans of weight loss. Happy Dieting!