Is it really important to avoid carbs intake at night to lose weight?

Weight loss is a tricky task. You have to make smart food choices if you want to shed unwanted fat from your body quickly. Weight loss diet should be full of fiber, protein, minerals, and micronutrients. But there is one thing people are always advised to cut back, especially later in the evening and that is carbohydrates. Carbs intake has gained a bad reputation as it is believed that eating carbs can make you gain weight. But is it really true? Let's find out. 

The common misconception
When we say carbs, the first thing that comes to everybody's mind is bread, pasta, and chapati. But carbs do not consist of only these three food items. Some amount of carbs are even present in fruits, vegetables, and nuts. So, not all types of carbs are unhealthy and lead to weight gain.

In general, there are two types of carbs- Bad carbs/refined carbs or good carbs. Bad carbs contain some amount of sugar, which quickly spike your blood sugar level and can ruin your weight loss effort. But complex carbs are good when you are trying to shed kilos as they keep you fuller for a longer period of time and you eat less unhealthy food items. 

Why eating carb in the evening is considered bad
It is believed that if you consume carbs closer to your bedtime, you get less time to burn them off and when you fall asleep, these carbs are converted to fat. But this is just a myth. Carbs are not converted to fat, they are converted to glycogen, which is stored in the muscles. The glycogen is later converted into energy by the body.
It is not necessary to cut down on good carbs from your diet, it is actually the refined carbs that you should avoid later in the evening. Eating complex carbs at night keeps you fuller for a longer period of time. Also, it is not only about carbs, but excessive consumption of any food can lead to weight gain. You have to be careful about the quantity. So, if you cut down the carb intake at night and still your portion size is large, you will not be able to lose weight.
The best time to eat carbs
If taken at the right time, carbs can help repair your muscles and fill you with energy. So, it is good to eat carbs after your workout session. This will help you to repair micro-damage that happens when you work out. So, whether you exercise in the evening or in the morning, have some carbs post-workout session for best results. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement             

‘The Mantra Is To Add As Many Colours Of Food As Possible In Your Diet,’ Says Expert

‘A balanced diet is essential for every individual’, this is a globally recognised fact, yet malnutrition is considered as the number one risk to health worldwide, as per the World Health Organisation (WHO). 
Here are the excerpts from the interview:

Question: What is malnutrition? How big is the problem of malnutrition in India?

Dr. Dua: Malnutrition is the deficiencies, excesses and imbalances of nutrients in the human body, as per the World Health Organisation. In India, malnutrition problem pose dual burden – first, under-nutrition and second, over-nutrition. Under-nutrition further includes stunting or low-height-for-age, wasting or low-weight-for-height and underweight caused by long-term insufficient nutrient intake. While under-nutrition hampers the growth of a child and decreases immunity, over-nutrition leads to non-communicable diseases like diabetes, fatty liver, and high cholesterol.

There is also another fight when it comes to malnutrition which is lack of proper micronutrients such as vitamins and minerals because various micronutrient deficiencies lead to various diseases like anaemia. So we actually have three malnutrition situations to combat.

The problem of malnutrition is very big in our country. It is heart-breaking but true that over half of the deaths among children is due to malnutrition in India. As per the fourth and the latest National Family and Health Survey (NFHS-4), 38.4 per cent of children in the country die due to stunting and 46 per cent children die due to abnormally low weight.

Question: What are the symptoms of malnutrition? How can malnutrition affect children and women?

Dr. Dua: The first symptom of malnutrition is the abnormal Body Mass Index (BMI). BMI is the first parameter that is evaluated for nutrition screening in a person. It is calculated using a person’s height and weight. The healthy range of BMI is 18.5 to 24.9. A BMI of 25.0 or more is overweight and a BMI less than 18.5 is underweight.

Other symptoms include the loss of appetite, muscles, and hair. The person would experience fatigue, mental confusion, poor eye-sight and poor wound-healing. Swollen stomach among children is also a sign of malnutrition among children. While children and adults both can be affected by malnutrition, the numbers are alarming when it comes to malnutrition among children.
Addressing malnutrition among women is very important because a healthy mother means a healthy family and healthy families make a healthy country.

Question: The government has recently announced the target of eradicating malnutrition by 2022. How can India become malnutrition free by 2022? What are the critical steps that need to be adopted to meet this target?

Dr. Dua: If the country aims to become malnutrition free by 2022, it will happen only through awareness and through government support. The affluent population need to be made aware about the right kind of food they should consume for meeting the nutrient needs of the body and the economically poor sections of the society need to be provided with financial aid to get basic food items, education and guidance in terms of affordable recipes.

For building awareness and extending nutrition education among people the government needs to partner with hospitals, nutrition institutes, NGOs and health foot-workers providers like ANMs (Auxiliary Nurse Midwife) and Anganwadi Workers. The foot-workers can prove to be very significant in the fight against malnutrition as they are closest to the people, pregnant women and children. So they must be given special training focusing on nutrition especially for women and children. Regular health camps must be organised for people from affluent communities to address over-nutrition and obesity.

Another critical step is that food needs to be made more accessible to the people who are fighting and working hard to meet basic needs of themselves and their families. We need to reach the people that are below poverty line (BPL) which means that they have income below Rs. 32 per day in rural areas and Rs. 47 in urban areas, as per the new BPL estimated by an expert committee set up by the government in 2015. Most of the times, people below poverty line do not spend on buying even basic food items like vegetables, fruits, milk, gram flour, and sometimes even rice. It is the responsibility of the government to provide the basic food items to these people so that they can eat, and fight malnutrition. I understand this is a huge task as India has high poverty but we all need to join hands to eradicate malnutrition from the country.

Question: What is a balanced diet? How can people with no means have a nutritious diet?

Dr. Dua: A balanced diet is a diet which has food items from all the major food groups – carbohydrates, fats, fiber, minerals, protein, vitamins, and water. The mantra is to have a rainbow diet that is to add as many colours of food as possible. This is because each colour adds a different nutrient, for example, red foods like tomatoes, beets, radish, apples are rich in vitamin C and antioxidants; greens like broccoli, cabbage, sprouts, spinach are rich in iron and folic acid.
Nutritionists and dietician must work on developing innovative recipes that are affordable for people with lower means and these can be popularised through awareness programmes and training. For example, a simple ‘wheat flour and spinach crepe’ is very rich in iron, carbohydrates and is easily affordable. Another example is laddoo made from wheat flour, and Jaggery with a little bit of ghee is affordable and high in energy and iron.

It is a general perception that over-nutrition is found among people from affluent households and those people who have a sedentary lifestyle. However, in recent years, we have seen cases where people from the labour community or those who are involved in high physical work also suffer from over-nutrition and obesity especially in metropolitan cities. These cases are on a rise. We found that it is mainly because of the improper diet intake among them. Affordable high-calorie food like ‘Chole-kulche’, ‘parathe’ and ‘pav-bhaji’ are easily available on the streets and most of the time, the people from labour community eat such high-calories food just to fill the stomach and gain energy to work. Proper nutrition is not a consideration for them.

Question: In terms of nutrition what are the factors to keep in mind for new mothers and children? What is the role of the first 1000 days in combating malnutrition among mothers and children?

Dr. Dua: Malnutrition can set in the mother’s womb itself. Thus, the first 1000 days which include the nine-month period of gestation and the first two years after birth are extremely crucial for mother as well as the child. If the mother is not healthy and her Body Mass Index which is one of the indicators of health is not more than 18.5, then there are extremely high chances that the child will suffer from malnutrition. In this case, we need to work on the mother first as malnutrition in the early pregnancy are linked with premature birth and low birth weight.

For the women who are between BMI 18.5 and 24.9, we just need to add 300 calories to her diet during pregnancy. The diet of a pregnant woman must include iron which is found in green leafy vegetables and foods rich in Vitamin C such as tomatoes. It must have folic acid, zinc, calcium, vitamin D, and fatty acids which are found in whole-grain cereal, milk, seafood, lentils and nuts.
For babies after birth, it is highly recommended that breastfeeding is initiated within the first hour of birth. Exclusive breastfeeding in the first six months is extremely important for the healthy growth of the child.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement               

Four micronutrients to look out for if you've switched to a vegan diet

Going vegan has plenty of upsides — and some downsides, if the switch to plants isn't well-planned. 

There are many reasons people go vegan, from wanting to be healthier, to reducing their environmental footprint, to concerns about animal welfare.

No matter what the reason, many people find it difficult to meet the nutrient intake targets for specific vitamins and minerals while on a vegan diet. These include vitamin B12, iron, calcium, and iodine.
Here’s how to make sure you’re getting enough of these vitamins and minerals while following a vegan diet.

Vitamin B12

Vitamin B12, or cobalamin, is essential for making red blood cells, DNA (your genetic code), fatty acids located in  myelin (which insulate nerves), and some neurotransmitters needed for brain function.
Vitamin B12 is stored in the liver, so a deficiency probably won’t happen in adults in the short term.

Symptoms of B12 deficiency

Symptoms of vitamin B12 deficiency include tiredness, lethargy, low exercise tolerance, light-headedness, rapid heart rate or palpitations, bruising and bleeding easily, weight loss, impotence, bowel or bladder changes, a sore tongue, and bleeding gums.

Other symptoms related to the nervous system include a loss of sensation in the hands or feet, problems related to movement, brain changes ranging from memory loss to mood changes or dementia, visual disturbances, and impaired bowel and bladder control.

Testing for B12 deficiency

Your doctor may request a blood test to check your vitamin B12 status and determine whether indicators are in the healthy range.

Vegan food sources of B12

Vitamin B12 is abundant in animal foods including meat, milk and dairy products.

For vegans, plant sources of vitamin B12 include some algae and plants exposed to bacterial action or contaminated by soil or insects. While traces of vitamin B12 analogues can be found in some mushrooms, nori or fermented soy beans, more reliable sources include vitamin B12-supplemented soy or nut “milks”, or meat substitutes. Check the nutrition information panel on the label for the the B12 content.

Crystalline vitamin B 12 added to these products can boost the B12’s absorption rate to a level similar to that from animal products.

Calcium

Calcium is needed to develop and maintain the skeleton bones, and is stored in the teeth and bones. It is also essential for heart, muscle and nerve function.

Testing for calcium deficiency

Low calcium intakes are associated with osteoporosis or “brittle bones” and a higher risk of bone fractures.

A bone scan is used to measure bone density, with osteoporosis diagnosed when bone density is low.
Both low calcium intakes and low vitamin D levels increase the risk of osteoporosis.

Vegan food sources of calcium

Although the richest sources of calcium are milk and milk-based foods, vegans can get calcium from tofu or bean curd, some fortified soy or nut beverages, nuts, seeds, legumes, and breakfast cereals.
Calcium needs can be higher for vegans and vegetarians due to the relatively high oxalic acid  content of foods such as spinach, rhubarb, beans, and the high phytic acid content of seeds, nuts, grains, some raw beans, and soy products. These specific acids can lower the calcium absorption from these foods by 10-50 percent.

In a study of calcium intake of 1,475 adults , vegans were below national recommendations and had lower calcium intakes compared with vegetarians, semi-vegetarians, pesco-vegetarians, and omnivores.

Iodine

Iodine is needed to make thyroxine, a thyroid hormone used in normal growth, regulation of metabolic rate, and development of the central nervous system. Iodine is concentrated in the thyroid gland.

Symptoms of iodine deficiency

Iodine deficiency can lead to the enlargement of the thyroid gland, a goitre, or hypothyroidism.
Symptoms of hypothyroidism include lethargy, tiredness, muscular weakness, feeling cold, difficulty concentrating, poor memory, weight gain, depression, facial puffiness, hair loss, dry skin, constipation, and slower heartbeat.

In women, iodine deficiency can increase risk of miscarriage and stillbirth, and congenital anomalies, including mental retardation and cretinism.

Testing for iodine deficiency

Your iodine status can be assessed by a range of tests, including thyroid hormones in your blood, the size of your thyroid gland, or the presence of a goitre. Talk to your doctor about these tests.

Vegan food sources of iodine

The iodine content of food depends on the iodine content of plants, which in turn depends on soil iodine content. When soil content is low, iodine may need to be supplemented.

Major sources of iodine are seafood, dairy products, and eggs.

For vegans, iodised salt, commercial bread made using iodised salt, fortified soy or nut milks (check the product label) and seaweed are important.

Substances called goitrogens, which are found in brassica vegetables — including cabbage, broccoli and Brussels sprouts, sweet potato and maize — can interfere with the production of thyroid hormones.

Iron

Iron is needed to make haemoglobin in red blood cells, which carries oxygen around your body.
Iron is also needed for the production of energy  in your muscles, and for concentration and a healthy immune system.

Symptoms and testing for iron deficiency and anaemia

Not having enough iron leads to iron deficiency, and is associated with reduced work capacity, impaired brain function, lower immunity, and delayed development in infants.

The first stage of iron deficiency is referred to as low iron stores and your doctor may refer you for a blood test to check your iron status.

Vegan food sources of iron

In Australia and New Zealand, the biggest contributors to iron intake are wholegrain cereals, meats, chicken, and fish.

The amount of iron absorbed from food depends on a person’s iron status (with those who are iron-deficient absorbing more), as well as the iron content of the entire meal, and whether iron is haem (from animal foods) or non-haem iron from plant sources such as grains and vegetables.

Although iron from plant sources is less able to enter the body, you can boost your absorption by adding lemon or lime juice (citric acid) or other vitamin C-rich vegetables and fruits, which convert non-haem iron to a form than is better absorbed.

Take care with food components that inhibit absorption of both haem and non-haem iron, including calcium, zinc and phytates in legumes, rice and other grains, and polyphenols and vegetable proteins that can inhibit absorption of non-haem iron.

Long-term vegans will also need to keep an eye on levels of vitamin D, omega-3 fat and protein.


A good strategy is to check in with your GP periodically to review your health and well-being, and an accredited prectising dietitian can check whether you’re getting all the nutrients you need.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

                                                                                                                                                     FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/  

         

                   FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com  

Hazelnuts may be the key to disease prevention

A new research suggests that adding hazelnuts to your daily diet could bode well for long-term health.

The new study, found that older adults who added hazelnuts to their diet for 16 weeks significantly improved their levels of two key micronutrients.

Results showed increased blood concentrations of magnesium and elevated urinary levels of a breakdown product of alpha-tocopherol, commonly known as vitamin E.

Older adults are at increased risk of various chronic diseases where inadequate levels of vitamins and minerals may play a significant role, including cardiovascular disease, Alzheimer's disease, liver disease and cancer. Tree nuts, including hazelnuts, contain a wide variety of vitamins and minerals and are an excellent source of vitamin E and a good source of magnesium, two "shortfall nutrients" that are lacking in the typical American diet.

Researchers stated the objective of the study was to determine whether daily hazelnut consumption by healthy older adults for 16 weeks improves biomarkers of micronutrient status, especially vitamin E and magnesium.

Participants including women consumed hazelnuts for 16 weeks. Blood and urine samples and anthropomorphic measures were taken at the start and end of the intervention to determine plasma and serum concentrations of magnesium, lipids, glucose, insulin, and high-sensitivity C-reactive protein along with urinary vitamin E metabolites, several other micronutrients were measured by a lymphocyte proliferation assay.

A one-ounce serving (28.35 g) of raw hazelnuts contains 27 percent (4 mg) of your daily value (15 mg) of vitamin E . Vitamin E is a shortfall micronutrient, which frequently is consumed at levels less than the Estimated Average Requirement of 15 mg/day.

These new findings complement existing knowledge about the role of nuts in heart health.

Compared to people who didn't eat nuts, people who ate nuts saw benefits that increased along with the number of servings of nuts they ate. Those who ate nuts seven times a week had nearly twice the benefit compared to those who ate nuts once a week, once a week nut eaters had a small, but still significant benefit.

This observational study is an important addition to the body of research on nuts and heart health.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com      

Low iron, Vitamin B12 level may up anxiety in boys

Iron deficiency and low blood levels of Vitamin B12 in small boys may be associated with behaviour problems, such as anxiety and aggression, when they get in middle school, according to a new study.
The findings showed that iron deficiency, anemia and low plasma vitamin B12 levels in boys at around age 8 were associated with 10 per cent higher mean scores on externalising behaviours such as aggression and breaking of rules.
Iron deficiency was related to an adjusted 12 per cent higher mean on internalising problem scores like anxiety and depression.
"Some parts of the brain develop throughout childhood," said a researcher.

He explained that "structural changes in the basal ganglia, hippocampus, amygdala and prefrontal cortex of the brain may be involved in the development of behaviour problems as these brain regions respond to environmental conditions at different life stages".

For the study, appearing in a journal, the team examined 3,200 children aged 5-12.

"Interventions to curb these deficiencies must be informed by knowledge of their causes in each specific setting," he said.

Previous research on infants has shown a link between iron deficiency and lower positive affect, or a child's alertness, ability to self-sooth and self-regulation.

These problems may evolve through middle childhood and show up as behavioural concerns in adolescence and lower-self-rated mental health in adulthood.

The researchers found no associations among girls.

"We don't have a clear explanation of why there were sex differences, although we knew it was important to study boys and girls separately because they may differ in the timing of development," he said.

"Studies in rats have found that some micronutrient deficiencies affect male and female brains differently but it is not clear exactly why this may also be the case in humans," he noted.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                              https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://my crochet creations.blogspot.com  

 
 

What Mom-to-Be Eats Determines Bugs in Baby's Gut

The amount of fat in a pregnant woman's diet may influence the mix of microbes in her baby's gut, a new study suggests.

The community of gut microbes -- known as the microbiome -- can affect the development of a baby's immune system and the ability to extract energy from food, the researchers said.

The study included more than 150 women who provided a record of their eating habits during pregnancy. The amount of fat in their diets ranged from 14 percent to 55 percent, with an average of 33 percent. The U.S. Institute of Medicine recommends 20 percent to 35 percent.
The gut microbiomes of babies born to mothers who ate a high-fat diet during pregnancy were different from those of babies whose mothers who did not.

Specifically, babies whose mothers ate a high-fat diet had fewer Bacteroides microbes in their guts, both at birth and several weeks after. Having fewer Bacteroides can affect immune system development and extraction of energy from food, according to the authors of the study published Aug. 8 in the journal Genome Medicine.

"We were surprised when we observed the association between fewer Bacteroides and a high-fat maternal diet during pregnancy," said senior study author Dr. Kjersti Aagaard. She is an associate professor of obstetrics and gynecology at Baylor College of Medicine and Texas Children's Hospital in Houston.

While the findings do not establish cause-and-effect, more study is needed to show whether changes in women's diets have immediate and longer-term benefit for their babies, Aagaard added in a college news release.

"Diet is very amenable to change, and women are highly motivated to make healthy changes during pregnancy," she said. "Traditionally, dietary interventions during pregnancy have focused on micronutrients, such as iron and folic acid. We speculate that there may be a sound argument to also discuss and estimate fat intake."

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.
https://gscrochetdesigns.blogspot.com. one can see my crochet creations
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes

https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

Forget calories and count macro-nutrients instead, experts claim if you want to lose weight

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-
HTTP:GSEASYRECIPES.BLOGSPOT.COM         

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/

FOR CROCHET DESIGNS- http://My Crochet Creations.blogspot.com/

• The 3 macro-nutrients are fats, carbohydrates and proteins, experts reveal and offer a simple way to count the food groups and lose weight. Micro are vitamins, minerals, fibre.
• Basic ratio is 40% carbohydrates, 30% fat and 30% protein
• But individual ratios will differ slightly depending on a person's goals , health issues.
  When it comes to losing weight, there are two approaches that are generally accepted to offer the best way to shed pounds.
  Count calories and increase exercise levels - the combination is considered best to get results.
  
  
  The new message is, forget counting calories. 
  It may go against every dieting bone in your body, but what they suggest in its place is along the same lines.
  Instead, it is important to count macro-nutrients if you want to stay fit and healthy, and even lose weight. 
  What are macro-nutrients, anyway? 
  Macro-nutrients (shortened to ‘macros’ by those in the know) are nutrients required to give us energy to keep our body functioning. 
  The three macro-nutrients are fats, carbohydrates and proteins and by consuming the correct amount of macro-nutrients for your desired results, whether that is muscle gain, fat loss or toning up, you are more likely to achieve your bodily goals.
  Macros are a fairly simple method to allow you to count your three food groups. 
  This is worked out via a ratio format, the basic ratio is 40 per cent carbohydrates, 30 per cent fat and 30 per cent protein. 
  However, when we work out our individual percentage to fit our bodily goals the ratios will change as we have to take our height, weight and desired goal into perspective.
  So, how do we work out our own macro-nutrients? 
  
  
  Why do we need macro-nutrients?
  'When we talk about eating a balanced diet we are actually talking about balancing the amounts of fats, carbohydrates and protein in your diet.
  ‘To find out your personalised macro-nutrient ratio we tend to work in ratios depending on your body goals, be that fat loss, muscle gain or toning.'
   Protein give us four calories per gram, fat is nine calories per gram and carbohydrates are four calories a gram.
  This means that with every gram of protein and carbs you will be consuming four calories; so with 10 grams of protein/ carbs you will be eating around 40 calories.
   The three macro-nutrients are fats, found in avocado, carbohydrates and proteins and by consuming the correct amount of macro-nutrients for your desired results, whether that is muscle gain, fat loss or toning up, you are more likely to achieve your bodily goals
  
  
  For a general use of the macro formula you can multiply your body weight in pounds by 18 for weight gain and by 12 for weight loss.
  As I weigh 114 pounds and want to build muscle and gain weight I would multiply 114 by 18, which gives me 2,052, meaning ideally I should be consuming around 2,052 calories per day to help me build muscle.
  ‘at should be around 20-30 per cent of your diet as should protein and the remainder should ideally be carbohydrates.
  I have been advised to have the higher end of the 20-30 boundary.
  So if I was consuming 2,052 calories a day that would be broken down into the three food groups.
  I would have around 30 per cent protein sourced from protein powder, meats and eggs, 27 percent fats such as oils, avocado and fish. 
  The remaining percentage of 42 will come from carbohydrates such as rice, quinoa, wheat, corn, bajra, oats etc.
  To work out the amount of calories of each macronutrient you need, you multiply 2,052 (my recommended calorie intake) by 0.4 for carbohydrates and 0.4 for protein. 
  However, as fat is nine calories per gram I would multiply 2,052 by 0.9 for fat.
  This works out at 554 calories for fat, 615 calories for protein and 883 calories for carbohydrates.
  If you wanted to take this even further to work out how many grams this would be you would divide the amount of calories per macro, so 883 for carbohydrates by four to get grams. 
  You would do the same with protein but divide the amount of calories for fat which is 554 by nine to work out how many grams of fat I would be consuming.
  
  
  So, how long would it be before I see results?
  
  
  It depends on how much you are exercising, but normally within eight weeks you are likely to see results in that time.
  What happens when you miss out a certain macro group?
  Often people miss a certain macro-nutrient from their diets, such as carbs or fat as we assume that by cutting our carbohydrates or fat macro-nutrients we will lose body fat.
  ‘Over the years many people have followed a high fat low carbohydrate diet (HFLC) especially within the fitness world and although HFLC diet plans have proven effective at weight loss they also can cause mood and sleep imbalances.
  
  
  Cutting out a source of nutrition whether it may be carbohydrates or fats it will inevitably lead to eventual imbalance of a physiological and psychological system.
  By ensuring you have the correct amount of macro-nutrients in your diet you can not only build muscle but you can also burn fat far more effectively too.
  
  
  If one cuts down 500 calories per day, i.e. not cutting down totally any nutrient, then in a week minimum one loses is 500 gm of weight. When one follows a crash diet, cuts down any nutrient, once you start taking, you regain all the weight. \so, the most sensible way to reduce weight is cutting down 500 calories per day, as our 1 kg body fat is 7,700 calories, by following above method, one is sure to lose weight sensibly, and if you do the least simple exercise of all walk for 30 minutes at your own speed, you'll definitely lose more than 1/2 kg of weight per week, and this steady loss will continue, without any side-effect and you'll not regain your weight also, if you continue by eating 500 calories less, as this becomes a habit and your stomach also gets small and feels full by eating less !