Tracking the 2,200 Calorie Diet Plan
Article by Diet Bites
This Plan is Above the Standard Pattern Set for Official Measurements
The amount of kcals in this plan is 200 above the standard used for determining recommended servings for both natural and commercially processed foods as defined on the product's nutritional labeling.
This amount of daily energy intake might be more suitable for individuals who have a moderately active job or lifestyle. It is not a wise eating plan based on caloric values for many of those individuals who live a sedentary lifestyle unless they are of significant height and body frame size.
While the energy content of one's day is always based on personal required needs of the body, an overage of intake will always generate an increase in pounds and body size unless the excess is burned off through activity.
Taking Care of Excess Energy Via Metabolic Remedy
By adding a healthy dose of activity to one's daily schedule, the excess energy can be easily absorbed - or burned up unless the overage equals more than the metabolic burn. Let's take a look at Jack's fitness schedule.
Each day he walks for a total of half an hour. Luckily he resides close to a city park which makes exercising convenient.
When reviewing the data for any type of activity, there are several potentials when it comes to the caloric burn. All are dependent upon the rate of expended energy - the intensity of the workout. The results are also dependent upon a secondary factor: the current weight in pounds of the individual.
Slow & Steady Doesn't Always Win the Race
For example, if Jack walks at a brisk pace for thirty minutes and he weighs 200 pounds, he will burn about 264 kcals. If he were at 150 pounds, the burn would equate to 198 kcals.
Let's slow things down to a casual walk with his dog Spotty. At the 200 pound mark he will burn the identical amount of kcals that he did at the 150 pound mark at a brisk walk. This is a great example of why the intensity of the workout really matters, as well as the significant impact it has on the caloric burn.
Only a Small Amount of Kcals Separate Ideal From Excess Body Weight
If you live a normal lifestyle and expend a moderate rate of energy each day, and if you are of average size and build, you might be better off in adhering to the 2000 kcal daily plan. Just a small overage of excess energy can equal weight gain. There is generally a 100 kcal difference in a 10 pound variance in weight.
For example, let's look at Nan and Fran who mirror one another in body and frame size. They are also the same age and are first cousins, so their gene pool comes into play. They both require the same number of caloric values each day in order to maintain their ideal weight; however Fran consumes 100 kcals more per day than Nan. The result? Her bathroom scales register ten more pounds than Nan's. Such a tiny variance in energy values - yet such a big difference on the numbers.
Recommended Daily Servings for the 2200 Calorie Diet
Take note that an 'equivalent' mentioned in the following Food Groups equals one ounce of solid food.
Grain: 7 ounce equivalents; this equals a slice of whole grain bread, one rice cake, bagel, English muffin or a 1/2 cup serving of steamed brown rice. This Food Group contains more recommended amounts than all the others, no matter what the Kcal value is for the eating plan. Remember, it's the base of the Food Pyramid - the solid foundation upon which optimum health takes ground.
Vegetable: 3 cups; here is an opportunity to add beauty to the meal plate. Imagine a bed of dark leafy greens such as baby spinach mixed with dandelion leaves that are resting on a white plate. Add some slices of cucumber, a few orange baby carrots and some beautiful red cherry tomatoes. Just look how stunning the dish appears! Dive in - and add a bit of reduced fat dressing if you wish.
Fruit: 2 cups; this generally equals two to three pieces of whole fruit that are of medium to large size or two cups of chopped. For larger fruit, cut in half before enjoying. For jumbo specimens such as watermelon, honeydew melon, pineapple and cantaloupe, it's more accurate to measure by the per-cup basis.
Dairy: 3 cups and this refers to reduced fat liquids such as milk. An example of a solid food serving size recommendation is cheese; 1.5 ounces of most varieties is equal to a serving size. Yogurt is another food that is measured on a per cup basis, as is cottage cheese. Sour cream is per Tablespoon.
Protein: 6 ounce equivalents; examples of one equivalent would equal one ounce of any of the following protein sources: beef, pork, lamb, turkey, duck, chicken, venison, fish or one egg. Don't forget about the vegetable proteins which are more often than not a healthier source for protein than meat based proteins.