An uncontrolled excess of daily calories, even by 200 kcal, will lead to a weight gain of 1 kg every month. And that is 12 kilograms over the course of a year. That is why it is important to learn to control your appetite and adequately assess the size of your portion.
Calories are units of energy contained in food. The average recommended caloric intake for women is 2000 kcal per day, and 2500 kcal for men. The exact figure depends on your height, weight and level of physical activity.
To maintain a stable weight, nutritionists recommend adhering to the rule of 400/600/600, according to which the caloric value of breakfast should be 400 kcal, and lunch and dinner – 600 kcal respectively.
Protein, Fats and Carbohydrates
While the proportions of proteins, fats, and carbohydrates are important, the total caloric content of food also matters. Excess calories will quickly lead to weight gain, even with a balanced diet.
On the other hand, excess nutrients also disrupt metabolism. For example, an excessive amount of fast carbohydrates activates insulin production and increases hunger. And animal fats increase cholesterol levels.
On the other hand, an excess of nutrients also disrupts the metabolism. For example, an excessive amount of fast carbohydrates activates insulin production and increases hunger. And animal fats increase cholesterol levels.
Calories for breakfast
Studies suggest that eating a full breakfast speeds up your metabolism throughout the day. And even more, people who eat enough calories at breakfast are less likely to overeat at lunch and dinner.
The recommended caloric intake for breakfast is 400 kcal for women and 600 kcal for men. These should come from fruit, oatmeal, eggs and natural yogurt. That said, baked goods, bread and dry cereals are not the best choices for the first meal.
If you eat breakfast early, you should eat a snack before lunch. That way you can control calories at your next meal. Fiber and healthy fats, such as fruits or nuts, are best for this purpose.
Calories for lunch and dinner
In most cases, the calories for lunch and dinner should total 500-700 kcal
The best option for lunch would be a combination of protein sources (meat, chicken, fish) with whole-grain cereals and vegetables. For dinner, eating more green vegetables is recommended.
Thank’s to nutrition.dmcoffee.blog for provided information.