Eastern Shoreman
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In the last lesson, we learned how to determine a daily caloric intake using the BMR, taking into account an activity level. We then used that number as the basis to create a calorie deficit for safe weight loss. For that purpose, we said that a calorie is a calorie is a calorie - and it is. But deep down we know that feeding ourselves 2500 calories worth of cookies, chips and doughnuts isn't the same as consuming 2500 calories of fruits and vegetables, lean proteins, nuts and legumes, and whole grains. Below, I'll discuss how to extract the most of your daily caloric allowance to keep you full and energized - even on a deficit.
You could go to McDonalds twice in the same day and easily get to 2500 calories by ordering 2 extra value meals. You would feel terrible, be depleted of energy, and have constant cravings for more food. If you review the contents of McDonalds nutrition, you'll find an incredible amount of Saturated Fats and Sugars, two nutrients that offer the body very little nutritional value for the calories.
Another way you could get to 2500 calories is by planning regular meals that you know have the nutrition you want and need. For breakfast, that might be a bowl of oatmeal, a banana, and 3 scrambled eggs. A good midmorning snack could be Greek yogurt. Lunch might be lean protein deli meat on a whole grain bread with some mustard, an apple, and some raw almonds. Maybe a slice of whole grain bread with natural peanut butter or almond butter in the afternoon is a good snack. Dinner could be a nice portion of fish, like salmon, on the grill with a greek yogurt sauce and grilled asparagus. And I don't think that all of that added up gets you to 2500 calories.
The point is some foods give you more bang for your nutritional buck than others. Fats, carbohydrates, and proteins are all great sources of calories if they are in the right form. Look for fiber in foods that have carbs and try to avoid saturated and trans fats. Eating whole foods that you purchase raw and prepare yourself is the easiest way to ensure you're getting proper nutrition; you can rest assured that the more processed a food is, the less nutritional value it will retain. Understanding what foods have the nutrients you need is important. I use a website www.calorieking.com as a free reference to research nutritional value of a food I'm not sure about. You don't need to become a walking nutrition encyclopedia, but you should develop a good sense and awareness to calorie contents in basic foods.
You could go to McDonalds twice in the same day and easily get to 2500 calories by ordering 2 extra value meals. You would feel terrible, be depleted of energy, and have constant cravings for more food. If you review the contents of McDonalds nutrition, you'll find an incredible amount of Saturated Fats and Sugars, two nutrients that offer the body very little nutritional value for the calories.
Another way you could get to 2500 calories is by planning regular meals that you know have the nutrition you want and need. For breakfast, that might be a bowl of oatmeal, a banana, and 3 scrambled eggs. A good midmorning snack could be Greek yogurt. Lunch might be lean protein deli meat on a whole grain bread with some mustard, an apple, and some raw almonds. Maybe a slice of whole grain bread with natural peanut butter or almond butter in the afternoon is a good snack. Dinner could be a nice portion of fish, like salmon, on the grill with a greek yogurt sauce and grilled asparagus. And I don't think that all of that added up gets you to 2500 calories.
The point is some foods give you more bang for your nutritional buck than others. Fats, carbohydrates, and proteins are all great sources of calories if they are in the right form. Look for fiber in foods that have carbs and try to avoid saturated and trans fats. Eating whole foods that you purchase raw and prepare yourself is the easiest way to ensure you're getting proper nutrition; you can rest assured that the more processed a food is, the less nutritional value it will retain. Understanding what foods have the nutrients you need is important. I use a website www.calorieking.com as a free reference to research nutritional value of a food I'm not sure about. You don't need to become a walking nutrition encyclopedia, but you should develop a good sense and awareness to calorie contents in basic foods.
