Actually this is not a brain
confusing subject. We should take calories more than our body needs for gaining
weight or we should take calories less than our body needs for losing weight,
it is that easy. If we want to gain also muscles while losing or gaining weight
then we should add protein to this equation.
Daily Calorie Need;
It is the energy need of our body
for burning during the day. Today we can buy a home type scale from
supermarkets which can calculate our daily calorie needs, can also calculate muscle,
water and fat percentage of your body. They are not 100% precise, but can give
us idea to see the changes at our body.
You can also calculate your calorie
need from the table below;
Gender
|
Age
|
Weight/Kg
|
Daily
Calories
|
Men
|
15-18
|
61
|
3000
|
Men
|
19-23
|
67
|
3000
|
Men
|
23-50
|
70
|
2700
|
Men
|
50-...
|
70
|
2400
|
Women
|
15-18
|
54
|
2400
|
Women
|
19-23
|
58
|
2100
|
Women
|
23-50
|
58
|
2100
|
Women
|
50-...
|
55
|
2000
|
I will mention to the body weight under 2
titles;
1-
I am skinny and need to put on weight:
This is easy. It shows that you take calories less than you should per day.
You should add more carbohydrates to your diet and support that with the food
high in protein will help you to gain weight and at the same time help you to
build muscles too.
2-
I am fat and need to lose weight: This
is little harder because rejecting to eat is harder than just eating. Your body got used
to eat as it eats for years while you were gaining kilos and to change that is
not that easy at all. But if we have/set a target then we will do as much as we
can to reach that target/goal. This time we should eat foods high in protein
but low in carbohydrates. This will help us to support muscles but stay away
from extra fat and weights.
Next subject of mine will be the
foods which are rich in Protein and Carbohydrates…