Have you read this Menshealth.com article? you could find here that for this case (loss weight) they are counting on 33% protein, 29% Carbs, 38% Fat for a Target calories of 2160... what do you think about it?:
Sure, you could just focus on calories. But by eating the right amounts of the right nutrients, you'll speed your results without feeling like you're on a diet.
You probably don't need to be sold on the virtues of protein, since it's the raw material for muscle growth. But it also helps extinguish your appetite and aids in fat loss.
The formula: Eat 1 gram for every pound of your target body weight. If you want to weigh 180 pounds, you'll eat 180 grams of protein. One gram of protein is about 4 calories. So to calculate the calories you'll be eating from protein, multiply the number of grams by 4. In this case, that's 720 calories.
For years, this nutrient was considered a dietary demon. However, recent studies clearly show that it's not fat that inflates your belly, but too many calories, period. And, it turns out, fat may actually keep you from overeating because it makes you feel full. The end result: You stop eating sooner and stay satisfied longer.
The formula: Eat half a gram for every pound of your target body weight. If your goal is to weigh 180 pounds, that'd be 90 grams. And since 1 gram of fat has about 9 calories, that's 810 calories from fat. This will be about 40 percent of your total calories.
Carb-containing foods not only taste good, but can also be rich in vitamins and minerals. So you don't need to eliminate them altogether; you just need to make sure you don't eat them in excess. And consuming the right amounts of protein and fat will make that goal far easier, since both keep hunger at bay. That's one key reason Aragon places a greater priority on protein and fat and leaves the remainder of your calories for carbs.
The formula: Add your calories from protein and fat, and subtract that total from your allotted daily calories. Using the 180-pound example, that leaves you with 630 calories. This is the amount of calories you can eat from carbs. As protein does, carbs provide about 4 calories per gram—so divide your carb calories by four to determine how many grams of carbs you can eat. In this case, it's about 158 grams.
Read more: http://www.menshealth.com/mhlists/sculpt_r
- 1/11/2011 2:57:14 PM