what should i have on a 2000 calorie a day diet?
?o??? asked:
how much fat, carbs, sugars, sodium, protein, and fiber should i have a day on a 2000 calorie diet?
how much fat, carbs, sugars, sodium, protein, and fiber should i have a day on a 2000 calorie diet?
also should i limit anything else?
and how long should i exercise every day if i want to lose a lot of weight but not kill myself? lol…i am getting a gym membership soon, but for now all i have is walking and aerobic tapes, how much of each?
Exercise and Weight Loss
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Forget about counting calories and watching every single bite you take – it’s exhausting and you’ll probably give up on that soon. Your goal should be to learn to eat proper – cut out soda drinks, avoid sweets and limit your intake of unnecessary fats like dressings and such.
The rules are simple – have more of the carbs during the day, try limiting them at the evening, e.i. focus on proteins such as lean meat and salad for example, for your dinner. Eat 5 times a day, smaller portions, and not after 6-7 pm. So that would be – breakfast, lunch and dinner, with the remaining two meals something like a light yogurt or a piece of fruit.
Gym is a great idea – more muscle means your body will burn more calories and also there is no better way to re-shape your body. But any type of exercises is okay, as long as you stick to it. You should do at least half an hour to an hour 4-5 times a week, at least at the beginning when your body loses the weight at an increased level, after you lose the weight you wanted to lose, you’ll just maintain it by doing a half an hour or so, 3 times a week.
But the best idea would be to talk to an expert, somebody at the gym or an athlete of some kind, they have the expertise to provide you with the best advice according to your body type and eating habits.
Hope I was helpful.
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The recommended break up for daily intake of calories is 55% carbs, 30% protein and 15% good fats.
Of the total carbs you take, you should have roughly equal portion of complex or starchy carbs such as whole wheat products, brown rice etc.. and fibrous carbs such as fruits and veggies. The easiest way is to have both of the type of carbs in equal portions in every meal and also have protein and good fats in the right proportion in every meal. Proteins you should take include lean proteins such as egg whites, salmon, chicken breast etc.. and good fats include olives, avacados, nuts, olive oil etc..
If you eat the above foods in the right proportion there is no need to measure the amount of fibre or sodium.
You should only limit sugar, and other junk food.
Exercise – You should exercise 4-5 days a week with a mix of cardio and weights training. Both walking and aerobic tapes only give you cardio, but for now, you can work out for 45 mins, 5 days a week.
All the best.
Exercise and Weight Loss
eat anything that equals up to 2000 calories and excersise like 2 hours a day!!!