Healthy food math or how I improve my eating habits.

Let’s assume I have 21 meals in a week.

If I want to lose weight, 19 or more of them have to be good meals. If I aim to maintain the weight, 15 to 19 of them must be good meals. And, if I have less than 15 good meals, I will gain weight.

What is a good meal?

I burn roughly 100 calories per hour — 2400 calories a day. Running for 1 hour helps me burn 600 calories, and walking for one hour is approximately 300. Big Mac has 590 calories + large fries 444 calories = so I do the math.

A Horalka* has 270 calories — well, a one-hour walk. But why not have one (or two) while on a hiking trip 😉

Shit in, shit out.

Assuming I have three meals a day if I displace them with bad — junk — ultra-process food, I will not meet my nutrient requirement and will definitely overreach useful amounts of calories.

Calorie intake and outtake ratio matter, so the nutritional quality.

Easy rule: the food that lists more than five unrecognizable ingredients it is likely to be ultra-processed — junk food.

A good chance is those ingredients are preservatives, colorings, or even chemicals — now, it does not sound tasty.

The ingredient of an apple is an apple. And you know: One apple a day keeps the doctor away.

This math is not accurate, and it should not be. This math is a guide, not a religion 😉

Cheers,

Marek.

*Famous wafers with peanut cream filling in Slovakia