sw_lana_님의 저널, 2024년 06월 13일

what program foe wl are you doing if you don't mind me asking. I'm new here and feeling my way around the app but to be honest don't know how exactly it works lol!  

Hi littledebbiekim ! Sorry for the long explanation, but I wanted to make sure to not mislead you! I am on a carbs cycling, which is not something you should do at the start of your journey :) It’s more of an advanced dieters plan for those working out in a gym and going after muscles. As a beginner, you shouldn’t worry about it! To start your way around the app, it’s important for you to learn about calories and nutrition values of foods. Read or watch some videos about protein, fat and carbs, how many calories each has, about glycemic index of foods, and the basic rules of healthy nutrition. 

Then, it’s good to start tracking all food that you normally eat for few weeks, without changing your diet. Record in this app every meal, every bite, every snack, every tea/coffee and all that goes in - sugar, cream - everything. Get a kitchen scale, as you’ll have to weigh every food before eating it (unless it’s something packaged and the weight is written on it). Doing that for 2 weeks will let you find your average calorie baseline = what keeps your weight stable. Also, you can analyze your macros - how different is your PFC (protein,fat,carbs) ratio from a good ratio? A good ratio for weightloss would be 30% protein, 30% fat and 40% carbs. Then, you apply a slight deficit to your calorie baseline (10-15% to start with), and set that number in your Goals, along with your target macros ratio.  

For example, let’s say John in average eats 2500kcal per day, 70g of protein, 100g of fats and 330g of carbs (his macros ratio is P-11% F-36% C-53%). To start losing weight, he needs to cut 15% of calories, and shift the macros ratio towards a good balanced eating. 2500-15%=2125kcal - that’s his new calorie goal, sticking to which John will start losing weight. And the target macros can be set to 130g of protein, 70g of fats, and 240g of carbs (P-25%, F-30%,C-45%). To achieve the lower calorie intake as well as the good macros ratio, you can start reducing the most calorie dense foods that have the most processed fats and sugar, and replace them with protein rich foods, adding vegetables to each meal. Then all it takes is trying to stick to your target calorie and macros frame long enough to start seeing results! 

Basically, start with the small changes, don’t go with anything drastic because that approach always leads to breakdowns (I’ve been through it too many times 🥲). Good luck to you! If you have more questions, I’m happy to help!