Diet and weight loss guide

Frist of all, if you want to have a

successful diet, you need to normalize the
hunger centre in your brain, so how ?!
The answer is stop eating fast food and
give your food enough chewing so
yourbody will release gloucose , the faster
you eat , the more food you consume to
get fats.

Your ideal weight :

WomenTake 45 kg for your frist 152 cm then take
1 kg for every another 1 cm and also put
your body type into consideration , if you
are small boned take out 15% ,if you are
large boned add 15% , if you are medium
boned donot add anything .
4.ex : women tall 167 cm , small boned .
Ideal weight : (45+15)-0.15(45+15)=45 kg
-man
take 50kg for your frist 152 cm and add 2.5
kg for every another 2 cm and take out
15% if you are small boned , add 15% if

you are large boned , no thing to add if you

are medium boned

- Calories you need :

then we move into our next point , calorie
intake ,its reduction working for lossing
weight if this is you goal , and counterwise
if you want to gain weight you must
increase it .
- formula for men :
(66+(13.7x weight in kg ) + (5 x heught in
cm-6.8 x age))
- formula for women :
(65+(9.6 x weight in kg)+(1.7 x height in
cm-4.7 x age ))
These formulas are to calculate the
calories you need just to metabolism (stay
alife) without doing any efforts or workouts
.
So lets take your physical activity into
consideration , multiply the calories by the
number next to your physical activity :
1.2 : less or no exercise
1.375 : small exercises 1-3 days per week
1.55 : moderate activity 3-5 days per week
1.725 : high activity 5-7 days per week

1.9 : extremly high activity 6-7 days per

week
Now you can calculate the calories you
need dependant on your activity level .

Macronutients :
Lets have some details of your food right
composition:
1- carbs : (1 gram of carbs = 4
calories)
carbs is the main fuel of your body , simply
you burn carbs to get energy , carbs are
two types (simle , hard)
simple carbs are asier to burn counterwise
the hard carbs , and also simple carbs
release alot of energy but in a short time ,
so my advice is to take it before your
workout to maximize your fuel .
if you didnot got enough carbs , protien will
be broken to get energy from which
destroys mucsles.
how much carbs you should take ?
Your activity
Light

Carbs intake
3-5 grams / kg

Moderate
High
Very high

5-7 grams / kg
7-10 grams / kg
10-12 grams / kg

I will give you a list of some simple and

hard carbs by the end of this guide .
2protein : (1 gram of protein = 4
calories)
this is the main macronutient to build
mucsles , so make sure you get enough .
your protein intake by gm = your weight in
kg x 2
3Fats : (1 gram of fat = 9 calories )
In order to loss fat , eat fat , this maybe
strange for many but this has been proved
by science that you must eat useful fats to
get rid of unuseful fats .
Fats intake = 10% of your calories .

Hyderation :
Drink more water to loss more fat ,water is
essential for nutrients absorbtion and
many chemical reactions of your body .
Take 2-3 liters of water daily .

And...now you can make your own

diet .
Important tips :
1- Make sure most of your food isnot
fried.
2- If bad food in house , you will be
more likely to eat it.
3- Take off 20% of your calories if you
want to loss weight , or add 20% if you
want to gain weight .
4- To maximize your results , do
workouts .
5- If you need to know the
macronutrients of any type of food , a
quick google search will give you every
thing about it .

Finally , I hope you got benefit from this

book and I need your reviews and
feedbacks .
Forgive me for my bad english, I am not
native .
Food list

1- Simple carbs :
Banana , granola bar , honey , white rice ,
rice cakes , bagel , fruit juice , fig.
2- Hard carbs:
Bell pepper , oatmeal , carrots , brown
rice , wild rice , broccoli , whole wheat
pasta , peas , corn , fruits , vegetables .
3- Protein :
Whole eggs , turkey breast , chicken ,
sirloin stick , flank steak , tuna , cod ,
tilapia , salmon , swiss cheese , milk , tofu ,
greek yogurt .
4- Useful fat :
Peanut butter, olive oil , olives , seeds ,
avocados