Carbohydrates account for approximately 50-60 percent of a person’s daily calories. They are the richest source of glucose and provide the body with the fastest energy. One gram of carbohydrate contains four calories. A 2,000-calorie diet should contain approximately 900 to 1300g of carbohydrate. However, if you exercise, you will need even more protein.
Calculating how much each food type makes up 10-30 percent of your daily calorie intake is a good way to determine how much. Protein should comprise about 25 percent of one’s total daily calorie intake, while carbohydrates should make up 45 to 65 percent. Using an app to track calories can help you determine how much of each type of food is the best for you.
Butter, coconut oil, whole fat dairy products and certain meats contain saturated fats. The USDA recommends a maximum of 10 percent of one’s daily calorie intake for saturated fats, but you can eat smaller amounts. Fat is good for you if consumed in moderation. You can achieve optimal health by eating more whole-foods-based food. There are some foods that contain high amounts of saturated fats, such as ice cream and cookies.
In addition to fats, carbohydrates should make up 20 percent of your daily caloric intake. Fats are difficult for the body to digest, but carbohydrates can provide the bulk of your daily calories. You can lose weight by eating a healthy diet that includes lots of fruits, vegetables, whole-grain cereals, and avoiding junk food and soda. Changing habits is a long-term process and is not easy. Although you might not lose dozens of pounds in one week, a healthier body will be much easier to maintain.
The Institute of Medicine and the World Health Organization recommend that added sugars make up no more than 10 percent of your total calories. The American Heart Association recommends that women consume no more than 100 calories per day of added sugars, and men should consume no more than 150. However, added sugars are not the only culprits of calories, as refined grains are full of calories and contain no nutritional value. Whole grains and fruits are rich in vitamins and minerals. However, healthy foods like whole grains can help you reach your daily calorie goals.
Carbohydrates are important for muscle building and weight loss. They also contain glucose, which is the body’s most readily available source of energy. The muscles store protein, while the liver stores carbohydrates. As a result, the liver stores carbohydrates as glycogen and releases it when you need it. However, the liver has a limited ability to store glycogen and once it reaches that limit, it converts them into fat.