Calorie counting is one of the most popular dieting methods out there. But how do you know if you’re doing it right? In this blog post, we will discuss all about calorie counting to lose weight.
Calorie counting should be a jump start to reach your desired weight. Once you achieve a healthy weight, start eating healthy and following a healthy lifestyle.
What you will learn
What are 3 types of calorie counting methods?
- Traditional
- Ketogenic
- Calorie Shifting
1.Traditional
The first is the old-fashioned way, which only counts calories from food. How do you follow a traditional calorie counting diet? Firstly, if you want to lose weight, you need to figure out your daily calorie intake.
How do you calculate the amount of daily calories needed?
Take the weight you want and times it by 12. This will tell you the number of calories that are needed for one day.
If this is your starting point, then you need to create a food plan around these numbers. There are many online calculators that can help with determining how much protein, carbs and fats are in certain types of food.
How to follow a traditional calorie-counting diet?
- Track your calories in a food journal and try to keep them in your number range.
- Make sure you eat at least three meals a day
- Snack throughout the day so that your metabolism is running efficiently without feeling starved.
- Make sure you are getting enough sleep
- Stay active
You shouldn’t have to follow a traditional calorie counting forever. It’s good when someone first starts with their weight loss journey.
2.Ketogenic Calorie Counting
The second type of calorie counting is called “Ketogenic” and it requires following a low carb diet to keep your body’s insulin levels down.
The best way to follow a ketogenic counting diet is by making sure you are eating: high fat, moderate protein and very little carbs. This will make your body switch to ketosis, where it starts using fats for fuel, instead of glucose from sugar or carbohydrates.
People that should follow this diet?
People with experience cooking healthy meals that exclude breads, pasta, rice and other grains.
How do you count for a ketogenic diet?
To keep your carb intake as low as possible you really need to watch for hidden sugars and carbohydrates. A good way to count carbs is by using an app like My Fitness Pal. Apps like this track all the macronutrients that are in your foods and calculate how many carbs, fat, and protein.
3.Calorie shifting
Lastly, there is also what is known as “calorie shifting.” This technique involves eating more on some days than others, while still maintaining a healthy balance overall. For example, you might eat a little bit more on Mondays and Thursdays- if those days are your busiest.
Some people believe that calorie shifting can help maintain weight loss, because it prevents the hunger and cravings caused by following one of these other diets.
Who should follow this type of eating plan?
This type is great for those who want to eat the foods they like in moderation. It can help keep you from feeling deprived, while still improving your health and fitness goals.
How to follow a calorie shifting diet:
High count days:
Try to eat a little bit more on average than you typically do. For example, if your usual routine is 1200 calories per day, shoot for around 1500-1800. Which days should be higher calorie? Mondays and Thursdays are usually the busiest at work or school, so make sure those two days have a slightly heavier meal intake.
Low count days:
On your low days, shoot for an average of 900-1000 calories. The low days should be on the weekends, or at least a day where you know your schedule is less hectic.
Conclusion
Every person is different and will react differently to calories. Some people may feel satisfied after 1200 calories, while others need 1600-2000 a day.
Different diets work well for different people but calorie counting is just one tool in the weight loss kit that might be right for you!
