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Low carb diet chart  - a way to weight loss

Low carb diet chart - a way to weight loss

Low Carb Diets
With a bit of math you will be able to find out which are the calories you need for each food group. Moreover, you will be able to find the amount of protein that has to be aimed in a low carb diet. Find bellow the instructions to follow in order to achieve this.

Directions

What to Use: diet chart, pen, paper, calculator.

  • Select the diet chart that you are going to  use. Bellow you will find a moderate protein diet chart example based on a low-carb plan.
  • Establish the calories that you will need for weight loss. Put down the number. For the present example we are going to use 1200 calories per day.
  • Following your diet chart, take the percentages and convert them to decimals. Move the decimal over 2 places in order to do this:
    40% means 0.4 (carbs)
    30% means 0.3 (protein)
    30% means 0.3 (fat).
  • For wight loss multiply each of these numbers by your calorie needs. The results represent the total number of calories you need from each type.
    1200 x 0.4 = 480 calories from carbs
    1200 x 0.3 = 360 calories from protein
    1200 x 0.3 = 360 calories from fat
  • Use weight or portion size to better control the total carb. Do this by turning the calories into grams. This process will also make the reading of food labels more easier. Divide the total calories by 4 to obtain the grams of the needed proteins (1 gram of protein = 4 calories):  360 / 4 = 90 grams of protein per day*. Use the same method to calculate the carbohydrates in grams. Divide the total calories by 4 (1 gram of carbs = 4 calories): 480 / 4 = 120 grams of carbohydrates per day. To calculate the fat you have to divide by nine (1 gram of fat = 9 calories): 360 / 9 = 40 grams of fat per day.
Tag: calories, carb diet, chart, control, fat, food, low-carb plan, protein, turning the calorie into grams, weight loss

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