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Diet


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help naman!!!!

Well, it depends on your diet goals.

 

To lose weight, you simply need a caloric deficit. Most advise 500 calories less for a healthy and manageable rate.

 

Maintenance calories are calculated weight in pounds (lbs.) times 13. (ex. 200 lbs x 13 = 2600 calories per day. So consume 2100 calories to drop weight)

 

But this depends on your ability to calculate calories. Most people over estimate and end up consuming more calories.

 

Additional tips.

High protein. Protein helps you stay full and builds lean mass.

 

Veggie up. Veggies are low in calories and take up a lot of space.

 

Watch the rice. Rice is delicious, and it's a calorie powerhouse. 1 cup of short grain white rice packs 242 calories. Limit yourself to one cup per meal, or less.

 

Watch the fat. Fat is calorie dense, but there are good fats to consume. Limit fat intake as much as possible and prioritize plant fats over animal fats.

 

Drink plenty of water. Hydration is an important part of health and affects everything. Water is also zero calories, compared to soft drinks.

 

Less sodium. Sodium causes you to retain water, making you bloat.

 

Less sugar. Sugar is common and calorie dense, and easily over eaten.

 

Space out your meals. Eating more meals per day will help manage hunger and reduce the likelihood of over eating. Six meals a day is a good balance. Reduce the portion size or calorie count, of course.

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