So right now I'm going to teach everyone how to eat perfectly. Not hard right?
So first you enter all your info on this site.
Here's where the math comes in.
Then from there you want 50% to be from carbs, 30% to be from protein, and 20% to be from fat.
Still with me?
I'm bad at math and from Arkansas, so I already have 2 strikes against me. Which means if I can do this, then you definitely can.
It's gonna get a little tougher here, but I'll hold your hand through it.
1 gram of protein equals 4 calories.
1 gram of carbs also equals 4 calories.
And 1 gram of fat equals 9 calories.
So if I needed 2000 calories a day, that means I need half of that from carbs. I'm sure most of you won't complain about that.
Why so high? You need it for energy. But it can easily put fat on you which is the catch 22 of carbs, and is why people fear it so much they do that stupid Atkins fad diet.
But I digress, so half of 2000 is 1000 if my math serves me correct. Now, 4 calories equals 1 gram of carbs. Divide 4 into 1000 and you end up with needing 250 grams of carbs for the day.
How you feeling so far, pretty confident? Good we're almost there. Let's do the same with protein.
Now with protein the standard rule is 1 gram per pound of bodyweight. Unless you're a huge bodybuilder who does up to 2 grams per pound of bodyweight and are usually doing more than just protein shakes(steroids). Stear clear of those guys, they usually have protein farts.
Anyways, we're going to get a little more specifice. Don't worry you don't have to break out the calculator yet. 30% of 2000 is 600, divide 4 into that and you get 150. So 150 grams of protein a day.
Now for the final part. Fat. We know to stay away from fat for the most part. It's called FAT. How can it be any more obvious that it could possibly make you fat. Now I'm not going to make you learn the difference between saturated, non-saturated, poly-saturated fat, etc. right now. I will later. But not now.
You'll also find that you'll get most of you necessary fat while trying to avoid it all together. But remember that you do need your fat, remember to keep it limited. And as you noticed fat is what we try to get the least percentage of.
So with all that said let's do some more math. 20% of 2000 is 400. Okay, here's where we dust off the calculator. Just kidding, use your cellphone. Does anyone still cary around a TI-81 with them?
400 divided by 9 is...hang on...225...wait what the hell did I do. Okay, sorry it's 44.44444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444444 you get the idea.
So 44 grams of fat a day. Trust me, not hard to do. But necessary.
So we just figured out what a person on a 2000 calorie diet needs. 250 grams of carbs, 150 grams of protein, and 44 grams of fat.
And of course you want to keep your sugar and sodium low. Though if you're working out a lot and drinking lot's of water, sodium won't hurt you that much.
Now the hard part, knowing what food to throw together to meet those requirements.
I have a nutritionist that makes these plans for people for only $100. She's great at it and experienced, and I even had her do mine. I would suggest you do the same, especially for those just starting out.
Here's a link to her on my page.
Click the order a meal plan button.
But if you don't mind spending the time and effort doing it yourself, as well as making mistakes, than be my guest.
Next week we'll go over reading food labels, which will help out those poor souls trying to make their own meal plans.