The latest weight loss diet, the 400-calorie Fix, is packing some major weight in the media. In fact, the weight loss plan is scheduled to be featured on the Rachael Ray Show tomorrow.
While the name may be misleading (you get to eat more than 400 calories a day), the plan itself is based on portion control. Under the plan, which is put forth by Prevention magazine, people eat four 400-calorie meals per day for about 1600 calories a day.
Of course most fitness professionals will tell you that there is no one-size-fits-all nutrition plan. And, while most people will lose weight on a mere 1,600 calories a day if that number is too low--or too high--it can impede your overall body fat percentage as well as your health.
Most pros, will recommend basing your caloric need for weight loss (or gain) around your base metabolic rate (BMR), which is the amount of energy it would take to maintain basic life function, then allow for activity (which will give you a maintenance caloric number) and finally adjusting the calories up or down to maintain healthy weight loss or gain.
But, for many, healthy diet plans that are more generic, such as the 400-Calorie Fix--as long as they allow for a full range of nutrients--are a good start.
For those DIY types, here is the basic calculation for BMR:
Step one: Calculate BMR
Women:?655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)=BMR
Men:?66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)=BMR
Step two: Figure out activity needs
If you are sedentary: BMR x 20 percent
If you are lightly active: BMR x 30 percent
If you are moderately active (i.e. exercise most days a week.): BMR x 40 percent
If you are very active (i.e. exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent
Add this number to your BMR for your maintenance number. Then add or subtract calories based on your goal.
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