STEP 2 HOW MUCH FAT? Research shows that around 35% of your diet should be made up of fats. To work this out, divide your goal TDEE by 100 and multiply that number by 35. To get the amount of fat in grams you need, divide that number by 9. Write these numbers down. There are a few different types of fats — some of which are healthy and some that have no health benefits at all. Monounsaturated and polyunsaturated fats are found in foods like avocados, nuts, olive oil, and oily fish, and boast big health benefits. Saturated fats found in things like coconut oil, meat, egg yolk and dairy are beneficial in smaller amounts. Finally, you have trans fats, which are found in fast foods, ready meals, and confectionary. Avoid these as they’re harmful to health and will slow progress. STEP 3 HOW MANY CARBOHYDRATES? Now you’ve worked out your protein and fat requirements, the remaining calories from your goal TDEE should be made up of carbohydrates. To work out your remaining calories, simply subtract your protein and fat calories from your goal TDEE. Next, divide your remaining calories by 4 to get the amount of carbohydrates in grams you need. There are two main food groups that contain carbs: Starchy foods: Starchy foods are the main source of carbs and play a key role in energy metabolism. These include foods such as bread, pasta, potatoes, rice and cereal. Try to eat these as wholegrain varieties (or leaving the skin on for potatoes), as that’s where lots of the goodness is found. Fruit and vegetables: Boasting a huge range of vitamins and minerals and absolutely essential for health, fruit and vegetables are a must. Vegetables help you feel full due to their fibre content, plus they’re often low in carbs (not including starchy veg like potatoes). Try to get at least 3-4 portions of vegetables into your daily diet. Fruits are higher in carbs in the form of simple sugars, but are still an important food for health. Try to get 1-2 portions of fruit into your daily diet (dried fruits and fruit juices have a higher sugar content so try to steer clear of having these too often). YOUR GOAL TDEE ÷ 100 THEN X 35 THEN ÷ 9 = YOUR GOAL TDEE – YOUR PROTEIN AND FAT CALORIES THEN X 4 = CARBOHYDRATES IN GRAMS fat in grams BACK TO MENU
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