Bikini Model Diet 1: Nutrition

To lose weight you need to burn more calories than you ingest.

Find out how much calories you should eat to lose 1 lb. of fat per week: BMR x Harris Benedict formula – 500 =1378 kcal per day for me.
Protein will increase your metabolism, keeps you fuller longer, increase weight-loss, increase fat-loss and maintain muscle mass. Eat 2 gram of protein per kg bodyweight per day. 2 grams x your weight in kg.
Eating too much fat will make you fat, eating less fat will help you lose weight. We need fat to transport vitamins so fat should be 15%-20% of your total calorie ingestion.
Carbohydrates are needed for energy and protein synthesis. Carbohydrates do NOT make you fat, as long as you don’t eat too much and stick to low GI carbs most of the time. Carbs should make up 55/60% of your total calorie intake. If you can’t reach that with your basic calories, eat more carbs when you add your exercise calories.
Enter your goals on http://www.myfitnesspal.com to keep track of what you eat and how much calories you burn extra through exercise.
You can see my food diary via MyFitnessPAl
And see what my goals look like via Diet & Exercise goals