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Nutritional help!
Hello i want to start dieting and lose about 15 pounds overall. The only problem is when it comes to reading a nutritional label its like foreign to me. I'm not even sure how many calories i'm suppose to be eating how many grams of fat i should be eating, sodium, EVERYTHING! I'm 5'6 148 pounds and 19. Thanks for the input everyone!! GREATLY APPRECIATED!
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Maybe give some free advice about: Nutrition?
Go high carb, low fat, whole foods, plant-based VEGAN! It's not a diet, it's a lifestyle change. I went vegan this year and have lost 40 pounds, with minimal exercise, and eating AS MUCH as I desire bringing down my BMI from 30 to 24. I weigh less now than I did throughout high school, as an overweight teenager, even when I exercised for hours while on Junior Varsity and Varsity sports teams. I went to my annual physical earlier this month, and even my doctor was in shock.
My goal for next year is to lose 30-40 more pounds, I just need to start exercising on a regular basis. Nothing crazy, just 30-60 minutes of jogging, Ballet Beautiful, bike riding.. things like that.
I think it's amazing what I've accomplished so far, just by changing my diet, though. It's a lot easier to go vegan than it seems. I was never vegetarian, I went from being able to eat an entire box of pizza or entire tub of ice cream in one sitting to a full-fledged vegan. I now spend a lot less money on groceries, have more energy (never need caffeine, and never feel lethargic like I used to on a regular basis), have more concentration, am learning to cook, and etc. Try it for a week, that's how I started, and I felt so good that I just kept going, and it's now been 5 months! You can get every nutrient from plant foods, including protein!
Where do you get your protein?! 10 comebacks from a Vegan.
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The only vitamin you need to supplement is B12, and one I personally recommend is Garden of Life's B12 spray (cause I personally hate swallowing pills, and methylcobalamin is better than cyanocobalamin). You can buy it at any health foods store (Whole Foods, Sprouts, Trader Joe's, etc.), or online.
More on vitamin B12
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These two movies turned me into a vegan overnight.
Forks Over Knives
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Processed People
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Cowspiracy
[Link](Mouse over link to see full location)
Here are some good YouTube channels that have helped me, too.
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Good luck!
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Hi,
Well, there are many different takes on what the ideal proportions are.
Basically, we first need to figure out how many calories your burn. Unfortunately, this is a very hard thing to do accurately. A rough approximation can be obtained from one of these calculators:
[Link](Mouse over link to see full location)
There are more detailed ones, but its just an approximation - the rest we do from trial and error.
So, get your approximate number. For your stats (if you are "lightly active") it guesses 1946. So, to lose weight, lower this number by 500 to get about 1500 cals a day and monitor your weight loss. Aim for about a pound a week and adjust your calories or activity level to match.
Now, onto the distribution of these calories. A very common split is 40-30-30. Where 40% of your calories come from carbs, 30% from protein, and 30% from fat. So, for our example of 1500 calories, to calculate carbs you would:
Take 40% of 1500 which is 600 (calories from carbs). There are 4 calories to 1 gram of carb, so that means your daily target would be 150 grams of carbs.
For protein it would be 30% of 1500, so 450 calories divided by 4 (one gram of protein is also 4 calories) = 113 grams
For fats it would be again 450, divided by 9 (the calorie value of 1 gram of fat)= 50 grams
I should add, that of these 50 grams, no more than half should come from saturated fat sources. Most should come from mono and poly unsaturated fats.
Recommendations for sodium vary. The most common one seems to be to consume less than 2300 grams per day. Apparently we need about 500-1000grams... the rest is just extra.
Thats it. Good luck :)
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