Have you ever tracked your diet and for a few days, or even for a week? I just did, and it was terrible! Calorie counting is annoying, time consuming, and brutally eye opening. BUT, it helped me immensely! You might think you know what you eat, and how much, but until you really sit down and write everything down, you’ll be surprised at how much of the ‘what’ and the ‘how much’ you overlook. Trust me. Now, I’m not a big fan of calorie counting constantly. No way! I repeat. DO NOT CALORIE COUNT DAILY! I think that’s a waste of time. But I do think it’s helpful to do so only for 3-4 days. Doing so will give you an idea of your overall diet, telling you how much fat, protein, and carbs you consume, how nutrient dense your food is, how much fiber you’re getting, etc. It’s truly eye opening, and there are a ton of programs and apps out there that help keep things organized and easy to understand. In fact, some of the best calorie counting software programs often give you a free week trial. That’s perfect, because all you need is a week. Now, here is my basic reasoning for the 55-30-15 calorie counting guide:
Percentage of calories from carbohydrates- 55%. (1 gram of carbs gives your body 4 calories of energy.) This is the main fuel source for your body, especially your brain, which is the most energy consuming organ in the body. So, being the main fuel source, it should also be the main portion of your plate at every meal. Try to eat whole grains like whole wheat bread and pasta, and low glycemic index foods because they are more nutrient dense and keep your blood sugar from spiking to high.
Percentage of calories from fat- 30%. (1 gram of fat gives your body 9 calories of energy.) A fat gram provides the body with more than twice the energy of a gram of carbs. That’s why the percentage of fat is higher than you would think. Try to limit the amount of saturated fats and trans fats. Excessive amounts of these increase your risk of heart disease and stroke. On the other hand, there are good fats that your body needs, like omega-3 fatty acids. These fats are part of every cell membrane in your body, and actually help decrease your chance of heart disease and stroke. 2-3 servings of fish per week can provide you with an adequate amount of this type of fat. Also, flaxseed is a great source.
Percentage of calories from protein- 15%. (1 gram of protein gives your body 4 calories of energy.) Protein is essential for bone, skin, immune system, and muscle health, and also provides about 5% of your energy while you exercise. There are a lot of amino acids your body can make from scratch, but there are some that our bodies just can make and that have to come from our diet. These complete proteins come mostly from animal sources like meat, fish, dairy, etc. Soybeans are also a complete protein. Dark leafy greens, beans, oats, and many other non-meat foods have a lot of protein in them, however these are considered incomplete proteins and don’t offer all of the 9 essential amino acids that the body cannot make on its own.
So, analyze your diet. Even though it’s a pain in the butt, calorie count for a few days up to a week. Figure out what you’re eating so you an make changes to help you accomplish your fitness goals. These percentages can be tweaked a little to meet your needs, but stay fairly close to them so you’ll have a well-balanced diet. Good luck!