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4중 1에서 4
2012년 12월 14일
This week has been fantastic as far as the exercise and the eating. I have been learning a lot more than I already know and I have been pushing myself to the edge with workouts. The other night I drank a bottle of wine (I know...I like my wine!) and the next day was a bit out of it, however, I still did my work out.
I am a little worried now tho because the protein foods (eggs, aotmeal etc) in the house are running low until next week, and protein is needed for pre/post workouts. Guess I shall go the week eating what we have and then continue as I have been once we can do groceries. A lot harder when you can't have gluten or dairy! But there's eggs, almond milk, black beans, etc. I'll manage!!
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2012년 12월 10일
Just like your car, your body needs fuel. But how much and what kind?
Calories
Calories provide energy to the body. Your daily calorie requirements depend on your age, gender, height, weight and exercise level.
The average Canadian woman requires 1,500 to 2,200 calories each day, with about 1,800 calories being the norm.
If you're trying to lose weight, pay attention to your calorie intake. If you eat more calories than your body needs, you'll gain weight. Eat fewer calories than required and you will lose weight.
Calories come from protein, carbohydrates and fat.
Protein
You need to get 10 to 35 per cent of your calories from protein. This means you'll need roughly 50 to 145 grams of protein each day.
Protein requirements are based on body weight. To figure out the minimum amount of protein you need, multiply 0.8 grams of protein by your weight in kilograms. (If you don't know your weight in kilograms, find it by dividing your weight in pounds by 2.2).
Getting enough protein each day is easy. A 75 gram serving of meat, chicken or fish has about 18-22 grams of protein. A cup of milk, a 50 g serving of cheese or ¾ cup of beans has 10 grams. Vegetables, fruit and grains also have protein. It all adds up to help you meet your daily needs.
Carbohydrates
The average 1,800-calorie diet should contain between 210 and 290 grams of carbohydrates each day, which is equal to 45 to 65 per cent of your daily calories.
Many people are surprised to learn that the need for carbohydrates is so high – it's about half of your daily calories! Since carbohydrates are the main source of energy for the body and brain, they are an important component of a healthy diet. If you've tried a low-carb diet and felt lethargic or your thinking felt a little 'fuzzy', you've felt the effects of low carbohydrate intake.
Carbohydrates are not technically essential to your diet since the body can make fuel from fat and protein. However, removing carb-rich foods will limit your meal selection and could result in fibre, vitamin and mineral deficiencies. While there is no doubt that low-carb diets can help with weight loss, studies show that low-fat diets are equally effective.
Fat
The average 1,800-calorie diet should have between 40 and 65 grams of fat per day (20 to 35 per cent of calories). The type of fat you eat is very important.
Bad fat: Saturated fat, found in full-fat dairy products and meat, should account for no more than 10 per cent of your total calories (that equals no more than 20 grams each day for an 1,800 calorie diet). Your intake of trans fat, which is found in processed foods made with partially hydrogenated oil, should be close to zero. High intakes of bad fat can increase your cholesterol levels and raise your risk of heart disease.
Good fat: The main sources of your dietary fat should be oils, nuts, seeds and fatty fish. The Canada Food Guide recommends a small amount – about 2 to 3 tablespoons – of unsaturated fat each day. Unsaturated fats are found in oils (like olive, canola, sunflower and peanut) and products made from oil, such as non-hydrogenated margarine and salad dressing. Eating unsaturated fat instead of saturated or trans fat can help lower your cholesterol levels and decrease your risk of heart disease.
Since fat is essential in the diet, it's important to include good fats every day. It's also vital to meet your daily need for essential omega-3 and omega-6 fats. Omega-6 fat is easy to get since it's found in virtually all types of oil. Omega-3 fats are harder to find. For women to meet the daily recommended intake of 1.1 grams, their diet should contain fatty fish, canola oil, flax, walnuts and omega-3 enriched products like milk, cheese, eggs.
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2012년 12월 10일
Today I did the Insanity fit test for the second time and I am so proud of my results! There were a couple moves I did better than the two people in the DVD and others I am not as good but still kicked some ass. I am feeling great and loving Insanity. I also did really well yesterday on my food program! I ate well and didn't go over 1000 calories. Let's hope I can keep this up...cause it wasn't easy!!
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2012년 12월 9일
Today I decided to get serious about my fitness and health. I spent some time reading up on my caloric count and what meal plan I should follow during Insanity. I don't wanna get totally crazy and if I don't reach my goal weight that is fine with me. I am doing this to get toned all over, esp the abs..but all over. And in the Summer, or when life allows it, I would LOVE to become a personal trainer or start working in a gym. I am taking a free online Personal Training course and have to take the online exam, once I pass I'll get my certificate. I'm stoked! So let's see where this journey takes me this Winter!
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