Whether you want to lose weight, maintain, gain weight, calorie counting is needed, might sound old school but every nutritionist and specialist agrees.
If you take in more calories than your body uses, you’ll gain weight as your body stores fat, if we use more calories than you take in your body weight will come off, its important to understand the principle behind all diets, to understand the size of portions, the calorie breakdown and nutrient contribution.
Before food can give you energy and stamina, hundreds of chemical reactions must take place, which involves 30 vitamins and minerals, without the micro nutrients the human body can’t unlock the potential energy in food.
Day by day the nutrition of calories refers to the energy provided by the food and drink consumed:
- 1g of Fat which is 9 calories
- 1g of Protein is 4 calories
- 1g of Carbs is 4 calories
Energy availability = dietary intake – exercise energy expenditure
Step one to working out your daily calories, work out your BMR (Basal Metabolic Rate), this is the calories you burn at rest, it roughly accounts for 60% a normal person calorie burns daily.
- Female BMR 22kcals
- Male BMR 24kcals
Step two, work out your physical activity level (PAL), this includes all your daily activities.
PICTURE OF PAL
Step three, to work out your daily caloric needs you have your BMR x PAL = DCN.
PICTURE OF IT
I have methods to help keep record of your dietary intake, food frequency questionnaire, 24-hour recall and daily food diary, the information received from you will help me put in place a plan.
This plan has 3 goal types:
1. Short term
2. Medium term
3. Long term
Once we have worked out the above we move on to weight control calculator
PICTURE OF IT
Once we are the flow of things, we will look into this more depth, for example:
1. Protein intake calculator
2. Carb intake calculator
3. Symptom check score
4. Toxicity check score
5. Diet check score
6. Antioxidant capacity score
The 7-day meal plan will be sent as a excel spreadsheet and the information provided on the spreadsheet will be broken down, breakfast, lunch, dinner and snacks etc, and each box will be broken down again into macros, proteins, fats, carbs, also it will show how many calories your having per day. Vegan options are available but this will be discussed on the first 1-1 consultation.