The Straight Diet
Week 2: Measuring & Change
You should now be comfortably counting your calories each day. Last week you didn't make any changes to your diet
but this week you will. The main way to control the amount of calories you take in is to know what a serving actually
People usually look at the nutrition label and see the number of calories. They probably eat more than one serving but
only count it as one. This week you will get to know serving sizes.
Start off by buying a set of measuring cups, spoons and even a food scale and start measuring out the food you eat
according to the serving size listed on the label. While you still don't have to limit
yourself, be mindful of how many calories you are actually taking in now that you
are measuring your food.
You will also start changing what kind of calories you take in. Fat, carbohydrates
and protein all contribute calories to your meals but not all calories are equal.
They all have their own unique functions and their own recommendations.
Fat should be limited to no more than 30% of your total calories and
carbohydrates should account for 55% - 65% of your intake. To figure out your
protein intake, multiply your weight in pounds by 0.36 (or multiply your weight in
kilograms by 0.8). These numbers are more of a guideline than something that
you have to follow strictly (however, try staying as close to these numbers as you
Total Calories Total Fat
Total Protein (140 lbs)
206-244 grams 50 grams
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