What is a Calorie? Macronutrient? How to lose fat?

If you don’t know the answer to this question, welcome.

Nutritional information is plastered over the things we buy, but without knowing how it all works it will continue to mean nothing to you.

Basically, the information you need to know is that they’re are Carbohydrates, Proteins, Fats.

  • 1g of protein is equal to 4 calories
  • 1g of carbohydrates are equal to 4 calories
  • 1g of fats is equal to 9 calories.

By working out your Basal Metabolic Rate (BMR) as documented here.

You can then start to think about how your diet should be constructed.

Now you want to lose weight?

  • To drop 1lb of fat a week your body needs a deficit of 3500 calories. 500 calories per day.
  • In order to maintain lean body mass you must consume a recommended 1-1.5g of protein per lb of lean body weight (See Bodyfat).
  • I’ve been told to aim for 0.4-0.6g fat per lb total mass (really watch the saturated fats, avoid at all costs if possible).
  • Calories should come from clean sources, and hence why I’m trying out the Paleolithic diet (possibly some primal (dairy allowed)).
  • Carbohydrates should be limited to 100g carbs per day in order to effectively utilize fat stores as a primary source of fuel.

Now in practice, this can be difficult… carbs are everywhere in our every day lives so to start ditch soda, sugar, breads and thats half the battle.

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