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How Many Calories Should You Eat

Posted Oct 23 2009 10:04pm

Article by: Dr. Josh Sonsiadek

You don’t have to count calories, but that doesn’t mean calories don’t count. They really do. You know the absolute equation that in order to burn stored body fat for energy, you must create a calorie deficit. But if you plan correctly, you will not have to meticulously measure everything you eat like you are trying to complete an organic chem lab experiment.

When you plan your meals correctly results happen without counting calories. The key is to plan approximately 6 small nutrient rich meals that are low in what we refer to as empty calories. The purpose of meal planning is that cravings, appetite, hunger, and the body’s needs for nutrients are met in the right amounts, combinations, and at the right times of the day. When you work at this, it becomes almost second nature or habitual.

For those who need to know numbers as far as the amount of daily calories in a meal plan that consists of 6 meals per day: in women it should be just under 1,600 calories per day and just under 2,000 in men. The most important key is not just the number of calories but the percentage of protein, carbohydrate, and fat that make up those calories you put into your body. On the average if meals are prepared for proper nutrition it should be about 38 % from protein, 44 % from carbohydrate, and 18 percent from fat. Most fast-food diets have this equation reversed, where fat levels and carb levels dwarf protein. So you could see that a person could eat 2,000 fast-food calories, but would not be as healthy as someone who ate 2,000 calories keeping the proper protein to carb to fat ratios.

Many people are overweight or obese not because of what they do over a day… It is the way they have been eating over the months and years. That is most likely due to poor planning, or should I say no planning. Most of us eat as if we are shooting from the hip hoping that if we take some fat burning pill that we will magically lose the weight. There are some supplements that work quite well, but they cannot control the body’s absolute desire to have it nourished through food. We cannot win the fight against food, but we can plan our meals so we give the body what it needs.

My mentor Dr. Rolla Pennell took me under his wing when I had just graduated Chiropractic school, and he said one thing to me that I have heard in my mind everyday for the last 10 years and that is, “son if you don’t remember anything I teach you always remember this,” When you fail to plan, you plan to fail.”
So if you want to be healthy and achieve your goals in weight loss, nutrition, business, sports, or anything in life you must plan.

Specific questions on how to plan your meals can be directed to josh_sonsiadek@yahoo.com.

*This note is for educational purposes only and is not offering a diagnosis nor promising a cure for any conditions. Please contact your physician before undertaking and changes to your diet*

Article by: Dr. Josh Sonsiadek

You don’t have to count calories, but that doesn’t mean calories don’t count. They really do. You know the absolute equation that in order to burn stored body fat for energy, you must create a calorie deficit. But if you plan correctly, you will not have to meticulously measure everything you eat like you are trying to complete an organic chem lab experiment.

When you plan your meals correctly results happen without counting calories. The key is to plan approximately 6 small nutrient rich meals that are low in what we refer to as empty calories. The purpose of meal planning is that cravings, appetite, hunger, and the body’s needs for nutrients are met in the right amounts, combinations, and at the right times of the day. When you work at this, it becomes almost second nature or habitual.

For those who need to know numbers as far as the amount of daily calories in a meal plan that consists of 6 meals per day: in women it should be just under 1,600 calories per day and just under 2,000 in men. The most important key is not just the number of calories but the percentage of protein, carbohydrate, and fat that make up those calories you put into your body. On the average if meals are prepared for proper nutrition it should be about 38 % from protein, 44 % from carbohydrate, and 18 percent from fat. Most fast-food diets have this equation reversed, where fat levels and carb levels dwarf protein. So you could see that a person could eat 2,000 fast-food calories, but would not be as healthy as someone who ate 2,000 calories keeping the proper protein to carb to fat ratios.

Many people are overweight or obese not because of what they do over a day… It is the way they have been eating over the months and years. That is most likely due to poor planning, or should I say no planning. Most of us eat as if we are shooting from the hip hoping that if we take some fat burning pill that we will magically lose the weight. There are some supplements that work quite well, but they cannot control the body’s absolute desire to have it nourished through food. We cannot win the fight against food, but we can plan our meals so we give the body what it needs.

My mentor Dr. Rolla Pennell took me under his wing when I had just graduated Chiropractic school, and he said one thing to me that I have heard in my mind everyday for the last 10 years and that is, “son if you don’t remember anything I teach you always remember this,” When you fail to plan, you plan to fail.”
So if you want to be healthy and achieve your goals in weight loss, nutrition, business, sports, or anything in life you must plan.

Specific questions on how to plan your meals can be directed to josh_sonsiadek@yahoo.com.

*This note is for educational purposes only and is not offering a diagnosis nor promising a cure for any conditions. Please contact your physician before undertaking and changes to your diet*

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