What kind of diet is right for you?
Although the most important factor in a weight loss plan is to reduce the total number of calories, you'll also need to decide how you want to allocate your calories among carbohydrate, fat, and protein.
Some experts argue for a diet that's low in fat and high in carbohydrates; others recommend a diet that's low in carbohydrates and high in protein and fat; and others suggest a nearly balanced intake of all three. All of these have their advocates and there is a lot of debate about which is the best method of losing weight. Ultimately, which one is best for you depends on your individual health history and food preferences. Consulting with a licensed nutritionist or registered dietitian may be also helpful in deciding which approach is most appropriate.
If you're not sure, start with 60% carbohydrates, 25% fat, and 15% protein.
Once you've figured out what your target caloric ratio is, here's a little calculator you can use if you have Excel: Download calratiocalc.xls. Just plug in total calories and the desired percentages of carbohydrate, protein, and fat, and the calculator will tell you how many grams of each to eat each day.
Next Step: Go to My Preferences
Related Content:
Dietary Dogma: Low-Carb vs. Low-Fat Diets
How can Nutrition Data by customized for your goals
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Posted by: leslie hernandez | Nov 18, 2009 2:37:58 PM
hi, i'm a 15 year old and i weigh 130 pounds and i want to lose 15-20 pounds because i'm going on vacation and i want to wear a bikini,but like just in the stomach area but how? like i not have time to run or do excersise. Right now i'm trying the Acai berry vitamin pills the help lose weight, but i still don't. please help me!
thank you!
Posted by: alice | Oct 31, 2009 7:05:20 PM
HI MY NAME IS ALICE,I WOULD LIKE TO LEARN HOW TO EAT HEALTHY,I WEIGH 183 I AM 5FT 5IN.I AM ALSO A SMOKER I WOULD LIKE TO KNOW HOW DO U CRAVE SMOKING?AND WHAT CAN I TAKE TO CRAVE SMOKING?
Posted by: Elaine Murphy | Oct 9, 2009 10:12:03 PM
For those of you here seeking to seriously lose weight and wondering exactly how to do it go to http://blog.nutritiondata.com/dieting_weight_loss_blog/2008/01/how-many-calori.html on this site and then just read the above blog over and follow Monica's directions. It has everything you need to lose your weight!-Elaine
Posted by: niaomi | Oct 1, 2009 10:52:49 AM
you should make this simpleier because i dont like to read but if its a bput this i will please make this smallier
Posted by: justine | Sep 20, 2009 4:47:58 AM
im a 18 year old girl weighing 50 kgs, i go to the gym 3-4 times a week for years now & i watch what i eat but my weigt has platued for quite some time, im only looking to drop a few more kilo's but it seems impossible, please help!!!!!!
Posted by: kathalina | Sep 16, 2009 5:59:51 PM
how to loose weight after pregnancy??
please someone help me I have try everything and I can't get rid of my tummy.
Posted by: Carol | Aug 20, 2009 7:30:01 PM
Does anyone know if Mega GLA with sesame lignans is a healthy supplement? It claims to have 285 mg of gamma-linolenic acid from borage seed oil and 10 mg of sesame seed lignan extract. It is supposed to support healthy joints and skin.
Posted by: Dave | Aug 18, 2009 10:21:37 PM
Nick,
It sounds like your choice of profession will present you with some significant challenges in getting back to and maintaining a healthy weight. However, I would imagine that a culinary school has a few classes on good nutrition (but maybe I'm wrong).
The good news is that the basic concepts are easy. It's really just a matter of simple physics, particularly the laws of conservation of energy. If you consume 500 calories less per day than you burn, you will lose 1 lb per week (the current widsom on "safe" weight loss).
More good news. All the tools you need are right here on this website. You need to ask yourself two questions:
1. "How many calories do I burn in a day?"
Answer: >Tools>Daily Needs Calculator
Plug in your data and it'll spit out your Daily Energy Expenditure in kcal (which are "calories"). In your case, because you do a lot of walking (or probably more standing), I'd call your lifestyle "somewhat active"
2. "How many calories do I consume a day?"
Answer: >My ND>My Tracking
"3 plates" or "a plate and a half" doesn't cut. You have to roll up your sleeves and figure out exactly what you eat and in what proportions. You need to have as accurate and idea as possible of your daily caloric consumption.
Then simply (in principle) adjust your diet to have a daily deficit of 500 calories. If you're buring 3,000 calories and day, consume 2,500 calories. As you lose weight, you will burn less calories a day and thus will adjust you daily caloric intake to maintain the 500 calorie deficit.
Good luck, Bro.
Posted by: Teona | Aug 12, 2009 2:30:17 PM
I am currently weighing 287 lbs and I am only 14 years old I need help losing weight fast please help me
Posted by: Teona | Aug 12, 2009 2:28:12 PM
Please Need Help to lose weight and I don't know how if you can tell me how please do if you can
Posted by: Teona | Aug 12, 2009 2:25:15 PM
I really need help to lose weight I weigh 287 lbs my email address is kingacp8@aol.com please send me comments
Posted by: riki | Aug 5, 2009 3:16:34 PM
im 41 5' 10" and 165lbs disabled and am insulin resistance which doesnt help. i also have a degree in fitness and nutrition as well as education in holistic medicine. on june 1st my weight was 180 and i had to adopt a healthier eating plan for the insulin resistance as of august 1st i had droped 15lbs.and my fasting blood sugar lvl went from 144 to only 85 from simply following basic principlas of healthy eating. i eat at least 5 times per day. id be happy to lend some advice where i can so ill try to check in often. though i did notice in one of the posts someone commented about turning fat into muscle . this is an impossiblity. you can LOOSE fat and GAIN muscle. and i totally agree with toney who said its not about dieting its about lifestyle change. to see a permenant change in your weight,fitness and overall health the lifestyle change needs to be permenant as well
Posted by: Jessi | Aug 3, 2009 7:44:18 PM
No such thing as a onesize fits all diet. Dieting is not a miracle but it is a commitment. exercising prior to meal will help reduce the amount that you eat in any setting. http://personalweightloss.webs.com
Posted by: Victor | Jul 31, 2009 4:14:31 PM
*Muscle never turns into fat
*Fact never turns into Muscle.
-----MUSCLE BURNS FAT
-----FAT EATS ON MUSCLE
Posted by: Diana | Jul 15, 2009 4:54:48 AM
Hi..I'm 27yrs of age..5 ft 2"..and weigh 80 kgs..was working earlier but now married and am a housewife..started gaining weight since a house-wife..was 68 before marriage now 80..dont know how im putting on so much of weight..need a time-table on diet to be maintained and exercise to be done (like walking)...to follow in order to reduce weight.plz help..Thank U
Posted by: Sarah Anderson | Jul 9, 2009 4:43:15 PM
I'm 16 years old and a vegetarian.
I need to find a good, healthy diet to follow so that I can avoid all of the carbs that I tend to substitute for meat. Also, I would like foods that fill me up faster because I am a very fast eater, which leads to over eating and too large portion sizes.
Posted by: wilson | Jun 14, 2009 8:20:44 PM
i my name is w.wilson.Im 12 years old.My weight is between 170-183.I need help really bad.please
Posted by: stephanie | Jun 5, 2009 1:21:28 AM
hi my name is stephanie. i am 18 years old and i attend high school still. i am active alot and my coach doesnt think i eat good..my school lunch doesnt serve healthy food. i dont have time to bring lunch from home. do u think u can help me eat healthy more then junk food..well can u help me to choose food that i can eat healthy food then junk when i am at school or when i play sports.
Posted by: NicK | May 21, 2009 4:32:36 PM
Hi my name is Nick. I am 19 years old and attend culinary school to become a chef. The food my school serves is not the healthiest food and I dont have any money to be spending due to loans. I used to be heavily active and kept my weight between 175-185 for a good 4 years, when I started to school in September my weight skyrocketed and I am now at a weight of around 220, I am not satisified with this at all. My normal day is getting up at 6am to eat breakfast and then back to bed until 9am, I have class at 10:30am-3:30pm and then 5:30pm-10:30pm...I really dont have time to work out but I walk in a kitchen for 8 hours of the day. I need some help trying to lose this weight because I am starting to have health problems, someone please help me. FYI I used to eat about 3 plates of food at dinner until about 2 weeks ago I dropped down to a plate and half and I noticed I had alot more energy and I lost a few pounds but I need some more help than just dropping the amount of food I eat.
Posted by: toney | May 11, 2009 8:41:43 AM
I really advise people to make permenate lifestyle changes for health and exercise rather than choosing to diet. Begin to learn how to eat what is healthy and make those changes for good. Diets often cause the yo-yo effect. http://www.healthy-eating.us
Posted by: tala | Apr 6, 2009 3:32:46 PM
i'm an a nutritional student but this is my first year.your site is very interesting and helps me a lot.i'm 18years my weight is 129.8 pounds my
i;m facing some problems that i always feel that i'm hungry and i want to eat
what should i do??thx u
Posted by: Heather | Apr 3, 2009 5:18:37 AM
I'm 32 and weigh about 185. I exercise a little and try to eat right but the weight will NOT come off. My question is I work Graveyard shift and need to find what & when to eat??
Posted by: lj | Apr 2, 2009 4:54:46 PM
im 25, 5ft 2 and weigh about 196ib, i was diagnosed with a underactive thyroid at 14 and my weight piled on and i cant shift it. i have tried everything but nothing works for me... please help me as ive given up hope of ever slimming down
Posted by: khad | Mar 30, 2009 5:01:04 AM
i am 32 years old.I want to loss 12 kg during 6 month.I am doctor.
Posted by: michael | Mar 28, 2009 1:02:57 PM
i am 27 years old. im training to go into the army, im 6'2 215lbs, and not in that great of shape, i need to find a diet so i can cut some pounds quick and get in shape to pass a pt test!!! thank you!!!
Posted by: Lori | Mar 13, 2009 2:46:58 PM
I am 49 years young :-) and 5'2" weighing 144 pounds. I have lost 17 pounds so far. I am on The F.A.S.T. Diet and LOVE IT! There are no gimmicks and you can eat whatever you want. You have to track your calories, carbs, fat, protien and fiber totals. Its so easy to do! I was skeptical at first, but found this very doable! Good Luck! :-)
Posted by: maria | Mar 9, 2009 12:17:44 PM
weight is a problem... i think i can help. I'll give u a site that u can visit.. that u can get some info about weight loss... :-D
just visit this site...
http://antioxidantantiagingsolutions.wordpress.com/
Posted by: Connie | Mar 6, 2009 10:48:24 AM
I weigh 200 pounds. I have never been this big in my life. I first was diagnosed with Graves Disease, had radioiodine treatment, and now I am on hormone replacement. I have a headache everyday. I am getting fatter. I feel so tired. My eyes hurt and I am always in a bad mood. Is there hope for me to become healthy? I have been on hormone replacement for nearly a year, but this dosage for about 3 months. The Dr says I am at the right dose so why do I feel so aweful and why is it so hard for me to lose weight now?
Posted by: Marisa | Feb 27, 2009 3:19:03 PM
A new study was put out that showed out of 810 people doing many different diets the average was 13lb weight loss over 6 month period no matter what diet they used. The outcome of the study is to focus on cutting calories and portion control and exercise. Check out this ladies blog it has a video about it.. www.fit4lyfe.webs.com
Posted by: Rachel | Feb 23, 2009 10:11:55 AM
I have been reading about some of the benefits of water fasting to detox and was wondering if there is a safe way to do this? Any ideas?
Posted by: Adrienne Larocque | Feb 15, 2009 6:33:49 AM
Christine, I gained 60 lbs each time I was pregnant. I breastfed for 6 years straight (through my second pregnancy) but it wasn't until I cut back on eating carbs that I lost the weight. I now weight less than when I was 19 (I'm 45). To find out what not to eat, check out http://proteins-carb-fats.suite101.com/article.cfm/what_not_to_eat
I lost 30 lbs in 3 months without being hungry by eating less carbohydrate. I also dramatically improved my energy, my immune system, my blood work, etc. I lost so much weight off my belly that my friends were amazed!
Eating carbs actually MAKES YOU HUNGRY! To find out how to suppress you appetite with food, not drugs, check out http://weight-loss-motivators.suite101.com/article.cfm/the_right_way_to_lose_weight
Posted by: Claire Moi | Jan 17, 2009 7:41:38 PM
I would say to make sure you drink lots and lots of water at least 8 bottles daily. When excersising dont drink only when you get thirsty but dont drink too much as it could upset your stomatch. Stay away from fats and oils and eat meat dont avoid it as it is better for the your fat to turn to muscles. Also eat fruits and vegies 5 a day
Posted by: Paula | Jan 8, 2009 12:08:33 PM
Christine: You'll lose the weight if you breastfeed. I'd recommend not dieting (not restricting calories) but just eating healthy foods and staying away from empty calories and junk foods (soda, fast food, potato chips, etc.). You probably are aware that you actually require more calories to breastfeed than you do while pregnant. Once you've weaned you might need to 'diet' a little to lose the last 5-10 extra lbs (typical for women to retain after having a baby). I too gained more than the recommended amount but found it came off slowly but steadily. At baby at six months I was about 10-15 lbs over my pre-birth weight. By a year I was only 5-7 lbs. And once they're walking you don't sit down much so plenty of extra activity to burn off calories!
Posted by: Jesse | Jan 8, 2009 5:58:00 AM
EDIT: But you are off to a great start from the sounds of things, but don't be surprised if you don't lose the 250lbs. But you will surely be in better shape and have loads more energy. Is there a weight requirement? or are you just worried about performance?
Posted by: Jesse | Jan 8, 2009 5:55:05 AM
Mark, 250 pounds is a lot of weight to drop in 6 months. It's very unhealthy and probably impractical.
Posted by: mark | Jan 3, 2009 7:04:32 PM
i am 6'3 and about 410 i dont have no limitations in exercise...or anything my joints work well i was wondering i have about 6 months maybe 6 and a half months to drop to about 250 to 260 to start the police academy i have decided i need to eat healthy i have givin up soda which i drank about a 2 liter a day of and lots of candy and junk food i now eat salads and lean meat and chickens.... and fruits and vegetables and will start working out about 75 minutes a day three to five days a week in weight lifting and cardio... is there any other suggestions to help me along also am i going about this the right way... or is this an unsafe amount of weight to lose this fast and i am 26 years old
Posted by: Christine | Dec 3, 2008 8:17:51 AM
I am pregnant now and will be delivering in a few weeks. I have gained 48 pounds in this pregnancy and am looking for a healthy way to lose those not so lovely pounds after the baby is born. I do plan on breastfeeding. Has anyone found a healthy diet for losing weight while breastfeeding??? I do excercise, mainly walking and cylcling now. I plan on starting up running in the spring, but for now would like to curb some calories with diet and not take away from the calories needed for breastfeeding. Thanks
Posted by: Patrick | Dec 2, 2008 7:23:39 PM
Whoops, let me clarify "Eat less"! If you're eating an absurd amount per day, obviously eat less. Otherwise, eat half as many calories per meal(200-300), but twice as many meals(up to 6 or 7 per day).
Posted by: Patrick | Dec 2, 2008 7:21:25 PM
Mona, there are no side effects to CLA. All it is, is a healthy fat that essentially helps your body burn fat at a higher rate than normal. Nothing extreme mind you, but can usually help keep 5 pounds or so off the midsection per year.
Sarah,I'm sorry to say that no one can help if you don't give more information. A vague answer though? Eat less and exercise more.
Posted by: sarah bryant | Nov 6, 2008 9:07:32 PM
i really would like to lose some weight, and i would like to find away to...
please help
