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I am not a big writer. I'm a gym rat, who loves to eat. I've used my own approach in flexible dieting to reach 260 lbs, and drop back down to 220 (220 is where I'm strongest while still having abs).
So I've been racking my brain on how I wanted to share my dietary knowledge with the world? Do I make vlogs? I don't think I'm interesting enough to do that. So this is where I will start! Hopefully, it helps someone gain enough knowledge to go forward and make better decisions on daily dieting.
I've been on this "pro-cal-ber" diet as I call it for 1,000 days as of this post. Which includes weddings, birthdays, and Christmas. Usually, I weigh everything out to the gram, but for certain occasions, I will eyeball what I eat. But enough about me! Let's learn!
Why calculate calories, fiber, and protein? Calories will control the scale. As long as you have the same caloric intake on a weekly basis, barring no medical issues (or womanly issues), the scale should be pretty predictable. Fiber and protein are both thermogenic, and you tend to burn 15-30 percent of the calories consumed by them off in the digestion process(where other foods are five to 15 percent). Fiber will also help keep cholesterol in check and help with feeling full. Protein? This macronutrient tends to be the hardest target to hit! But will help spare muscle or in case of growth goals, help gain muscle!! And the more muscle you have, the more fat you can look good with!
Now with a few bits of knowledge, what do we do with it? Well if you're dieting, I say try to measure everything out for most accuracy (nutrition labels can be off by 20 percent so we want to make sure you're on 100 percent). I say track what you're eating now and figure out how much you're eating per day. With that number, you should be able to determine your metabolic rate. With that daily number, if the scale isn't moving weekly, that's your metabolic rate. If we want to lose one pound a week (which is ideal), we would want to cut five to 15 percent of that number out per day. We want to lose weight on as many calories as possible.
As for fiber? This one should be quick. Ten to 15 grams of fiber per 1,000 calories should be sufficient. If you can get away with more and not feel any gut discomfort, go for it!
Protein! Everyone says keep it at 1g/lb bodyweight. But personally, I say keep it at 1g/lb goal bodyweight. This number shouldn't change if you drop calories. This number should stay the same. And over the age of 30, this number should actually increase!
Well hopefully, we all could take something away from this article!! Depending on feedback, I will go more in-depth on this!! I hope you all have a wonderful, healthy day! And remember, if it fits into your daily caloric value... Don't feel bad about eating anything.