Eat at least 5 servings of fruits and vegetables per day
Watch for Portion Size
Do not Skip Meals
Go for wholesome fresh foods
Don’t be overly-restrictive
Understand Food Claims and Labels
Watch for the sugary drinks
Keep a food journal
Exercise, period
Best wishes to my friends , hope you have a good looking body
10 calories per pound for the weight you want to be or maintain.
Divide into 6 meals.
Maintain a reasonable split among proteins, carbohydrates and fat. No less than 10% of each. The closer to 1/3, 1/3, 1/3, the easier it is to eat this way.
You can basically eat whatever you want (and should) within the guidelines above. Weight loss will be faster or slower depending on how far above the target weight you are. Although 10 calories a pound is a good rule of thumb, the truth is, only lean mass counts for caloric intake needs. That’s a complicated issue that just ends up being about 10 calories a pound anyway. The book “Scientific Diet for Men” has the full details of the muscle mass method. The formulas involved. Use a body fat scale to get your lean muscle mass to plug in.
It’s very important to split the meals into 6, roughly 3 hours apart. This has two effects. It controls hunger and prevents binging by controlling your insulin and leptin levels. More importantly, it prevents the starvation response. Whenever you fast for any appreciable time or have a deficit of any one macro-nutrient (protein, carbs, fats), you body responds by lowering your body temperature. Since like 80%+ of your calories are burned maintaining your body temperature, that is a very counter-productive thing.
For more info on controlling insulin and leptin levels with diet, read the book “The Rosedale Diet”.
