Balance Your Daily Intake of Carbohydrates, Proteins, and Fats
Most of us know the basic diet formula:
- Daily Calorie Intake – Daily Calorie Expenditure
However, managing the ratio and intake of carbohydrates, proteins, and fats each day is more important.
Daily Intake Plan:
- Daily Calorie Intake: 1800 to 2000 calories
- Protein: 100g or more
- Carbohydrates: 30g to 80g
- Fats: Whatever is left over
Did you know that when you lose weight, you also lose muscle? To minimize muscle loss, make sure you get adequate protein intake.
Daily Protein Intake Calculation:
- Your Target Weight (kg) * 1 ~ 1.2g
Eat Healthy Foods
Even if you’re meeting your carb, protein, and fat targets, not all carbs, proteins, and fats are the same. There are various types of carbohydrates (disaccharides, monosaccharides, sugar alcohols, starches), proteins (plant-based, animal-based), and fats (trans fats, unsaturated fats, saturated fats).
Studying and consuming all the different types can become too stressful. Therefore, it’s better to avoid foods with added sugars. Also, look for foods high in fiber and low in starch.
Follow These Simple Diet Rules
- Rule 1: Avoid sugar and flour.
- Rule 2: Consume fats from a variety of sources.
Most people eat chicken breast and tofu as it is the most simple and effective. For fats, you can add olive oil, pork belly, beef, salmon, mackerel, almonds, and walnuts to your diet.
Exercise in Moderation
Some people think that exercising is more important than dieting. However, it’s quite the opposite. It’s commonly known that diet plays a more crucial role in weight loss than exercise. Since eating is something you have to do to survive, it’s easier to control what you eat than forcing yourself to get up and go to the gym.
However, exercising helps maintain muscle mass and relieve stress. Exercising about three times a week for around 30 minutes each session while focusing mainly on weight training and not running can be a great start.
Remember, consistency and balance are key, and with a little patience and persistence, you can reach your goals too!
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