How Many Calories to Eat in a Day? | Dr. Josh Axe

– Hi, I’m Dr. Josh Axe,
Doctor of Natural Medicine and founder of DrAxe.com. In this video, I’m
gonna share with you how to consume the proper
amount of calories and macronutrients. And I get that question
a lot about hey how important are calories? How important are macro-nutrients? And even talking about
things like the keto diet, paleo vegan, and how that affects the amount of calories here as well. So let’s go ahead and dive in. First thing you gotta know
is it really depends, okay, when we’re talking about calories. I think if you read on the internet they’d probably say anywhere from 1500 to 3,000 calories a day is ideal for most people. For women, it’s probably
2,000, for men, 2500. And for women to start
really losing weight, it’s probably around
eight, 15 to 1800 calories. For men, it’s probably less than two, probably 2200 calories to lose weight. But here’s the thing you need to know. If your diet is 2,000 calories of sugar, you will gain weight, okay? Versus if your diet is 2,000 calories of fat, protein and carbs are equal, you’ll probably lose
a little bit of weight for most people and get
healthier so it really just depends on your macros. But I want to share with you the principle that you need to follow and then how to keep your macros still in balance if you’re keto, paleo
or vegan I’m gonna share with you that on this video. But here’s the first thing to note, you should eat real food, okay? So I don’t care what it is. I don’t care if your countin’ macros, calories, all this other stuff. The first thing you need to
do is eat real whole foods. Apples, blueberries, broccoli, kale, wild-caught salmon, grass-fed beef, walnuts and almonds. Eat real food, that’s the first thing you need to know and do. And then the next thing you need to be aware of is you
should be getting some fat, some protein and some carbs
daily for most people. Now if you’re going
keto, for a time being, doin’ that sort of diet
or you’re maybe trying to do some sort of cleanse for 30 days, hey maybe it’s gonna
be a little different. But generally for most people,
let’s say equal amounts of fat, protein and carbs. Or let’s say maybe you’re goin’ 40% fat, 30% protein, 30% carbs
or something like that. But hey, if that’s the case,
then you typically want to do anywhere from 1500 to
probably 3,000 calories a day. But I have found that most people, your body will tell you
what you need to do. And listen, I almost guarantee you if you, I do guarantee if
you just eat real food. If you eat close to equal
amounts of macronutrients, you are gonna get really, really healthy for most people, all right? You want to keep your
portions in mind, okay? So have a plate, have your protein, have your vegetable and
have either your fat or fruit or carbohydrate whatever that is. And just have a normal
plate, and then stop. What happens a lot of
times is we keep grazing and we say okay I’ve had my meat, and then we kind of go
to the cupboard, right? And it’s what else is in here? And I have found some cookies. Oh hey, I found some chips now. That’s what happens with a lot of us, it gets us really off of our,
what our calories should be ’cause we keep snacking. What happens is if you
eat, then give your body another 15 to 20 minutes to
see how full you actually are. Your body does not get full. Your brain doesn’t hear that
until sometimes 30 minutes after your meal. So hey, set your
stopwatch and you can have a few bites of something,
but give your body a full 30 minutes before you do it again once you just have your
regular meal laid out and you consume that. The next thing you want to consider is consume only nutrient-dense foods. This is what I talked about earlier. Consume foods like wild-caught meat. Lots and lots of veggies. That’s the other big thing. You should be filling up on vegetables. A big salad, baked
vegetables, steamed vegetables with dips like hummus and guacamole, but go really big on your vegetables. Here an ideal meal looks
like for most of us lunch and dinner, have a nice serving of meat, maybe it’s just four ounces but a small to moderate serving of meat
and then triple vegetables. Load that plate up with vegetables, and that will get you pretty full. That’s really the key to getting healthy is going really big on the vegetables. That will get you really far. And then for breakfast, if you want to do some fruit, do some berries. Berries are more nutrient-dense,
they’re high in fiber, so blueberries, raspberries, blackberries. Those are gonna be the
best when it comes to filling up nutrient-dense foods that don’t have those empty calories. Eat slowly. So many times we are
rushing, rushing, rushing and our brain hasn’t had time
to say well you’re full yet, so then we keep eating and eating. We eat two to three times the calories sometimes that we need to. That’s a big problem. So again, chew your food, eat slowly, relax while you eat. And last but not least, don’t eat out at places like fast
food restaurants, okay? Fast food is full of empty calories. It’s full of hydrogenated oils. It’s full of 100-plus ingredients. And if you went and read the label, you wouldn’t recognize
half the ingredients. They would say things
like blue 42 and yellow 47 and titanium dioxide. Does titanium dioxide and blue 42 sound like an actual food to you? No, but that’s what you’re getting when you’re eating out at
these fast food restaurants or you’re goin’ to get your coffee in the morning, you’re
adding in whipped cream, cream and sugar and all of a sudden your frap or whatever accino thing has turned into 1,000-calorie milkshake. That’s how we do it. That’s how we blow past our calorie, what should be our daily
calorie consumption is especially when we’re goin’ out to eat at coffee places and
fast food restaurants. You gotta be really conscious there. And hey, a little bit
of organic clean coffee can be great for so many people. Some matcha green tea. But don’t ruin it by throwing
a bunch of whipped cream in there, okay? There are a certain amount
of calories we should be consuming a day, but really
I typically don’t recommend people count calories. I recommend you eat three meals a day. You eat real food at those meals. And if you do that, you’re well on your way to better health.

William Babineau

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