Hello again. In previous two posts we have tried to understand what diabetes as simple as possible. Now as you already know one of the main causative factors for developing type two diabetes is your diet. So if we understand how to take a good adequate diet most of these metabolic problems will never come to you and you will have great looks and a better self confidence.
Now let's see how you can plan your diet. The average amount of energy needed for an adult per day is around 35kcal / Kg. But this varies with each and every individual's daily activity level. Say you walk every day for few Kilometers and another person sits on a chair all day and doesn't walk beyond few meters a day. These two people's energy demands are certainly different. So what you really want to do is to supply the demand and not give more or less.
Following are some values that help you decide your energy requirement per day. (This calculations are done according to harris benedict principle.)
First of all we need to calculate your Basal Metabolic Rate (BMR). This gives the amount of energy burned out when you are in the resting state. It depends on your weight, height and your gender.
| BMR calculation for men (metric) | BMR = 66.5 + ( 13.75 x weight in kg ) + ( 5.003 x height in cm ) – ( 6.755 x age in years ) |
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| BMR calculation for women (metric) | BMR = 655.1 + ( 9.563 x weight in kg ) + ( 1.850 x height in cm ) – ( 4.676 x age in years ) |
So if we take a 40 years old women who is 65Kg in weight and 160cm in height. We get a Basal Metabolic rate of,
BMR = 655.1 + (9.563 x 65) + (5.003 x 160) - ( 6.755 x 40 ) = 1806.9 kcal
Once we have calculated the BMR we need to decide on the activity factor of this person. Check out the following table of values.
| Little to no exercise | Daily calories needed = BMR x 1.2 |
| Light exercise (1–3 days per week) | Daily calories needed = BMR x 1.375 |
| Moderate exercise (3–5 days per week) | Daily calories needed = BMR x 1.55 |
| Heavy exercise (6–7 days per week) | Daily calories needed = BMR x 1.725 |
| Very heavy exercise (twice per day, extra heavy workouts) | Daily calories needed = BMR x 1.9 |
Now with this information, let's say this person does some moderate exercise. Then the BMR value needs to be multiplied by 1.55. Thus,
Daily energy requirement = 1806.9 x 1.55 = 2800.8kcal
Ok, now we have done the hard part. Next step is to decide on what food to take and how much of these foods should you take.
In a balanced diet, only 55 - 60% of the energy should come from carbohydrates. All the rest should come from proteins, fat, ect.
So the amount of energy from carbohydrates per day = (2800/100) x 55 = 1540 kcal
In the next post we'll see how to decide on the type and the amount of food. At the end of this post you should have the amount of calories you require per day and the amount of calories required from carbohydrates.