How should we eat for having a Healthy and Fit Body ?

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…