What Specific Improvements Do I Need to Make in Your Diet?

What specific improvements do I need to make in your diet?

Calories: _ Calories I consume every day changes, one day I eat a lot, next day I eat less or if I don't really consume enough in a day, next day I starve. Therefore, this is not a good diet to lose weight, though calories I consumed each day is less than recommended number. After I check my 7 days nutrient intake recorded sheet I realized that I always skip breakfast and just drink coffee. In fact, breakfast is the most important part of the diet to feel strong as long as you burn the calories as well. I should eat at least consume cheese, cereal that has fiber, bread, egg etc. three times in a week. I should watch my calorie intake for every meal, and eat every couple hours with small portions.

Fat: __One of the reasons I gain weight is to not watch my fat intake. Recommended number of calories is 17.7-30.9, so I consume fat more than the limit. That makes me gain weight, and also fatter intake does not make me full, in contrast I feel hungrier. However, one of the best macronutrients that make me full is to consume more proteins than fats and carbohydrates. I must consume more proteins. I should eat fewer foods that has high fat intake.

Sodium: Daily sodium intake has satisfying result, because my sodium intake and recommended number is almost same.

Carbohydrates: If I am not trying to lose weight, 180 to 230 or even 300 grams are sometimes recommended. However, unlike protein and fats, there is no minimum daily health requirement for carbohydrate in order to flourish physically. If I want to lose weight, the number of carbohydrates varies according to levels of activity. The normal low carbohydrate range for weight loss is 20 to 70 grams daily. I should determine how strict I need to be; the best way is to experiment and discover what amount works well for me as an individual. After I get those carbohydrates from natural sources such as (preferably organic) fresh non-starchy vegetables and low carbohydrate fruits such as berries. There is in fact no minimum daily requirement for carbohydrates, but they do have many beneficial photochemical and fiber so eating some is fine as long as foods are unrefined and unprocessed. Refined processed carbohydrates are a major cause of weight gain, obesity, diabetes type 2, and many other diet related diseases. All in all, I should consume less carbohydrate to lose weight.

Dietary Fiber: Having good sources of dietary fiber in my diet is crucial to good health. Good sources of dietary fiber include fruits, vegetables, whole grains, nuts and seeds. Most people just don't get enough fiber rich foods everyday. Getting enough fiber is not only a healthy choice but it's necessary for good bowel health. As I see the chart on the above, recommended dietary fiber intake is 25, but I consume less than recommended