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"How many calories you take in

determines how if you'll LOSE WEIGHT.

What type of calories you take in

determines how you LOOK & FEEL

while you lose weight!" - Bonnie

Learn More Below!!

Here are some tips to help you eat a balanced diet for the best results while dieting.

1. Average diets are 1200 calorie diet for women or 1500 calorie for men (based on average brand name diets)

2. You should get 33% of your calories from each substrate - carbs, protein and fat.

3. WOMEN would want to get 396 calories should come from each substrate. (1200 X .33)

4. MEN would want to get 495 calories should come for each substrate a day for a man. (1500 X .33)

5. Tip: There are 4 calories per gram of protein (P) or carbs (C) & 9 calories per gram of fat (F).

6. This means 396 calories = 99gms of P, 99gms of C for a woman (396/4), & 44gms of F (396/9)

7. This means 495 calories = 124gms of P or 124gms of C for a man (495/4). & 55mgs of F (495/9)

8. There are 7 calories in one gram of alcohol.

9. WOMEN: A 300 calorie meal = 25gms P, 25gm C (350 X 33%/4) & 11gms F (250x33%/9)

10. MEN: 400 calorie meal = 33gms P, 33gm C (400 X 33% /4) & 15gms F (400x33% /9)

11. WOMEN: 150 calorie snack = 12gms P, 12gms C, 5gms of F.

12. MEN: 200 calorie snack = 16.5gms P, 16.5gms C, 7gms of F.

FOR MORE EXTREME RESULTS: Change your percentages to: 40% Protein, 40% Carbs and 20% Fats.

If you try to stick to your set calories and protein, normally everything else will fall in place.

Plus, increased protein helps fight hunger!

Learn how to budget your calories, protein, carbs, fats and alcohol online!

Learn more about counting calories from journaling your food daily.

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Do I really need protein?

If you decide to eat a salad without meat...picture your body slapping a piece of your thigh on top of your salad! Your body needs protein and it will either use what you feed it or it will use your own stored protein (muscle).

The same goes with your body fat. If you don't get it the fat it needs, it will use your own stored fat - but that's what we want!! That is why a low-fat diet is helpful for weight loss. In the end, it always comes down to calories in vs. calories out, but the fewer calories you take in from fat the better!