We all know that food is essential to a healthy body. But there is so much contradiction when it comes to nutrition, most people do not know which diet they should follow. Ideally, you should not go on “diets” per say, you should eat healthy, non processed foods and you should be active. This article may help you determine how you should be eating to feel as healthy as possible.
It is very important to determine how many calories you should be eating. It will depend on your age, weight, height, physical activity levels, goals etc.. You can find calculators online or ask a professional. You should not be eating under 1200 calories a day, that is too low and your body will tend to store the food to use it in case of emergency.
You might know them as protein, carbohydrates (carbs) and fats. Your body is only able to process 40g of protein, 30g of carbs and 30g of fat at once. When you eat too much, your metabolism gets surcharged and has no choice but to put some of the excess food into what we could call “storage” (aka apparent or visceral fat). That is it is recommendable you eat smaller meals 5 to 6 times a day rather than 3 big meals. You should eat every 2 to 3 hours.
1. Protein – 40% of your diet – 4 calories/g
Protein is responsible for maintaining muscle mass, it keeps you feeling full and the best thing about it, your body doesn’t store protein (protein does not “turn into” fat). So where does protein come from? Meat, nuts, lentils, beans, quinoa are just examples of good protein sources.
2. Carbohydrates (carbs) – 30% of your diet – 4 calories/g
Carbs are the main energy source for your body. It is very important to eat enough, but if you eat too much, your body will not be able to use them as energy right away and will store them. Good sources of carbs include brown rice, sweet potatoes, whole grain bread, fruits and veggies.
3. Fats – 30% of your diet – 9 calories/g
Fats are essentials, amongst others, for your digestion and your joints. It is very important to eat enough fats, but also very important to choose healthy sources of fat. For example, butter, olive and coconut oil, avocados, eggs, fat from meats, etc…
The best way to track your macronutrients is to download a calorie counter app such as my fitness pal that will do all the calculations for you. You can also do it by hand using all the information from this article.
Here’s to hoping this article will help you figure out how to live a healthy life
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