Healthy nutrition

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Eating a healthy diet isn't complicated and doesn't have to be boring! Calculating the right amount of calories for your body and what to eat is actually a simple task.

Firstly take your body weight in lbs and multiply this by 15 - this is the amount of calories your body burns on a daily basis (otherwise known as your BMR). When you look at this number it is then easy to work out how much food you need to eat on a daily basis. Firstly is you want to gain muscle (along with a muscle gain training routine) you should add around 500 calories to this number, or if you want to lose weight you should subtract 500 calories.

Adding or subtracting any more than 500 calories is not a healthy option and will not make you reach your goal any faster.

Now you have you calorie intake, you can work our how much food to eat. The recognised ratio of the macronutrients in 40% carbohydrate, 40% protein and 20% healthy fats. This means that 40% of your calories should come from carbohydrates and protein and 20% from fats.

Protein and carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram.

Example
For a 140lb man who wants to lose weight:
140 x 15 = 2100kcal
-500kcal = 1600
40% of 1600 = 640 (640 calories from carbohydrates and protein)
20% of 1600 = 320 (320 calories from fat)
Example Foods:
- Protein:
- Turkey
- Chicken
- Fish
- Eggs
- Whey protein
- Carbohydrates:
- Pasta
- Bread
- Rice
- Vegetables
- Fruits
- Healthy Fats:
- Almonds
- Olives
- Olive oil
- Fish oils
- Essential fatty acid supplements

lipo-6x [http://www.nutrex-supplements.co.uk/lipo-6x.html] and nutrex [http://www.nutrex-supplements.co.uk] supplements at nutrex-supplements.co.uk

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