Appetizer suppressant

[shadowlid]

Thanks for the info!!!

I am going to make a diet tonight and start tomorrow.

[AdamGH]

good article for you:

It is estimated that the thermic effect of food accounts for approximately 10% of your total calories expended daily. Protein has the highest thermic effect, followed by carbohydrates, and lastly, fats. This is one reason why I recommend including a portion of lean protein at each and every meal; so that you always get the benefit of increasing the calories expended through digestion. Eating a portion of protein with each meal also helps moderate the glycemic (blood sugar) response to the ingested carbs, and helps provide satiety.

Each time you eat a meal, you expend calories simply by digesting and absorbing that meal. Therefore, if you eat 5-6 small meals per day as opposed to the typical 2 or 3 meals per day, you are increasing your calorie expenditure simply by increasing your meal frequency. Eating 5-6 small meals per day means eating approximately every 3 waking hours throughout the day. It is important to note that you should never skip breakfast. You should eat first thing when you wake up in the morning to get your metabolism revved up again. If you go the entire morning without eating like many people do, your metabolism is running much slower than it should, and you’re also putting yourself in a catabolic situation where your body will be breaking down muscle tissue for energy and to supply amino acids for other essential bodily functions.

Another reason that increasing your meal frequency is important towards losing body fat and promoting a lean body is that it helps to maintain a more stable and steady blood sugar throughout the day. This keeps your insulin levels more stable and allows you to be in a fat burning mode for more of the day. If you eat the traditional 2-3 large meals per day, you have much bigger swings in your blood sugar and insulin levels. After a large meal, your blood sugar will spike much higher than compared to smaller meals, and the subsequent insulin surge will have your blood sugar crashing to lower than normal levels, leaving you hungry and fatigued until you eat your next feast. It is very hard to lose body fat when you’re only eating 2-3 large meals per day. In addition to promoting a leaner body, eating 5-6 smaller meals throughout each day will also provide you with more consistent energy levels without the mood swings. To explain exactly what a small meal means, let’s go back to the example of the guy that is trying to eat 2500 calories/day to lose fat. That would equate to 6 meals with approximately 400 calories per meal or 5 meals of approximately 500 calories per meal. Generally, most people are going to want to keep most of their meals between 300-600 calories for the maximum benefits.

[AdamGH]

fyi:

Your approximate daily caloric maintenance level is: 3173 calories (kcal)
Your daily caloric goal in order to lose weight should be between: 2173 to 2673 calories (kcal)
Your daily caloric goal in order to gain weight should be between: 3423 to 3673 calories (kcal)

[Rugger02]

Thanks for the info!!!

I am going to make a diet tonight and start tomorrow.

Make sure to post what you come up with in here and we'll critique it further for you.

fyi:

Your approximate daily caloric maintenance level is: 3173 calories (kcal)
Your daily caloric goal in order to lose weight should be between: 2173 to 2673 calories (kcal)
Your daily caloric goal in order to gain weight should be between: 3423 to 3673 calories (kcal)

Make note of this, Good info to have

Best of luck man!