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Here are the five most recurring questions received from Nutracheck members using the online food diary system to lose weight.
A. Yes, you can carry over calories. If you feel satisfied on less
calories, then there is no need to eat for the sake of eating.
However, as ever Nutracheck doesn't recommend that you go below 1,200
calories a day for all health and good sense reasons.
As general
advice, it is much better if 'under eating' your calories comes first
so you have spare calories to spend later - rather than spending
calories you can't afford and then having to pay them back later, when
it simply may not happen.
And just to explain, the minimum
target the Nutracheck system will set you is 1,400 calories per day.
This is at the advice and experience of leading weight management
specialist, Dr Campbell. The key to success is sustaining your diet,
and while a lower calorie target may result in a quick weight drop
initially, the question is how long can you sustain it for? A very low
calorie diet (under 1,200 calories per day) is extremely difficult to
live with for very long, and when you do return to old habits, the
weight piles on more quickly. Slow but sure is the best way to shed
weight and keep it off for good.
A. To explain, the figure given for your Nutracheck target is based
on the recommendation that no more than 33% of your total daily
calories should come from fat. It's not a requirement that you must eat
all the amount stated - think of it is a maximum limit. If you do find
yourself eating less, that's fine but stick around two-thirds of the
target, don't eat less than half.
Diets that are classed
as 'low fat' tend to reduce fat intake to between 20 - 25% of total
daily calories. So based on a daily target of 1,400 calories, this
equates to 31g - 39g fat per day. There is no official minimum figure,
but it is not recommended to go below 25g fat per day as this starts to
restrict you from having a balanced diet. Also fat - the
good type - is essential for the healthy functioning of your body.
Choose good fats - these are found in vegetable sources such as nuts and seeds.
Avoid
unhealthy saturated fats - tend to be found in higher fat dairy
products, the visible fat on meat and processed meat products such as
sausages, pies and pates.
Also steer clear of unhealthy trans fats - found in many processed products and take away foods.
You
are probably aware that fat is the most concentrated source of calories
at 9 cals per gram - that's twice the number of calories in 1 gram of
carbs and protein. So it makes sense that sensibly reducing your total
fat intake, is a very effective way of lowering the number of calories
in your diet.
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