Diet Research

gistfile1.md

Calorie deficit

• Starting point 2,200 Calories a day
• Proper deficit: 2,200 - 500 = 1,700 a day
• After achieving target weight should target:

Person	Calorie requirements
Active	2,400 per day
Sedentary	1,800-2,000 per day

Food

To Avoid

• Processed meat
• Red meat
• Trans fats
• Added sugar
• Added salt

A Healthy Plate

• Quarter [[#Fruit|fruit]]
• Quarter [[#Vegetables|vegetables]]
• Just over a quarter [[#Grains and Starches|grains/starches]]
• Just under a quarter [[#Protein|protein]]
• [[#Dairy]] on the side

In other words:

Food Type	Target calories from type
Fruit	less than 2 cups
Vegetables	less than 2 1/2 cups
Grains/Starches	less than 6 ounces (like 6 slices of bread)
Protein	less than 5 1/2 ounces (like 5 1/2 egg or 5 1/2 tbsp of peanut butter)
Dairy	less than 3 cups

For more details you can use this MyPlate Plan tool

Fruit

Basically all fruit is good, but if you have the option choosing fresher in season stuff is better than imported.

Good Low Sugar Options

• Raspberries
• Strawberries
• Black/Raspberries
• Kiwis
• Avocado
• Watermelon
• Cantaloupe
• Oranges

Calorie Counts

• 25 strawberries is about 100 calories
• 1 wedge (or 2 and a half) cups of watermelon is 100 calories
• 1/3 of an avocado is about 100 calories

Vegetables

Dark and leafy is best

• Spinach
• Kale
• Green beans
• Broccoli
• etc.

Calories Counts

• A half a bunch of broccoli / 5 cups is about 100 calories
• 14 cups of spinach is 100 calories lol
• 3 medium bell peppers is 100 calories
• 13 cups of kale is 100 calories
• 2/3 cups of corn is 100 calories

How to eat

• as a side
• Roasted in tray with olive oil
• Salad
• Smoothies
• etc.

Grains and Starches

Go for whole grain breads

Calorie Counts

• 1 slice of bread is about 100 calories

Protein

Non processed white meats are best, beans are also good. Can also go for other plant based options like peas, almonds, walnuts, sunflower seeds and so on.

Calorie Counts

Targeting 380 Calories

• 2/3 cup of walnuts
• About 50 Almonds (I know this isn't a helpful number I tried to find this in like grams or cups but wasn't having any luck)
• About 3/4 cups of chicken breast

Dairy

Doesn't have to be real dairy, but basically you're looking for something that provides the same kinds of nutrients dairies usually provide. All that is to say that milk alternatives are fine here

Calories Counts

• A glass of milk is about 103 calories

Sources

• healthline - Balanced Diet
• healthline - What Is a Calorie Deficit, and How Much of One Is Healthy?