[H] Weight loss diet [W] Feedback on the diet

I have a healthy diet for:

• Weight loss

This is my current diet for weight loss

• Information on my diet type:

https://www.youtube.com/watch?v=5vIoHR7J24I

Please take a look at the video source I used to inspire myself to take a step into pursuing a healthy diet.

https://www.youtube.com/watch?v=A7mMyv3mCJc&index=2&list=PLSK9-MV97Yln11TsEdxp2TlDNXUR8zrtH&t=36s

I am using The Mifflin St Jeor Equation

• It is an equation used to find an approximation of the total calories your body uses in a day. The video below discusses in more detail about calories and The Mifflin St Jeor Equation.

https://www.youtube.com/watch?v=A7mMyv3mCJc&index=2&list=PLSK9-MV97Yln11TsEdxp2TlDNXUR8zrtH&t

• BMR = ((10 × 104.5) + (6.25 × 188) - (5 × 21.8) + 5) = 54.5% = 2116 Calories

• PA = (20/2.4)(1.53) = 12.75% >>>> 2116/10012.75 = 1378.31 Calories

• TEF = 10 % >>>> 2116/100 * 10 = 388.25 Calories

• TEE = 2116 + 1378.31 + 388.25 = 3882.56 Calories

• Calories I need to consume that are from protein = 1164.768 = protein

• Calories that I need to consume from fats 2717.792 = Fat

• my total intake of calories per day to remain thesame weight = 3882.56 Calories

• 7716.17 Calories in 1kg of Fat

• Amount of calories in 1/7kg of fat = 1102.31 Calories per day

• Total calories needed to be consumed per day - amout of calories in 1/7kg fat per day = 3882.56 - 1102.31
  = 2780.25 Total amount of calories needed to be consumed per day to loose 1kg in a week.

• Total Calories I need to cut per day to loose 2kg in a week 3882.56 - 2204.31 = 1678.25 Total Calories I need to consume per day to loose 2 kg per week.

Disclaimer! This Equation has a possibility of being wrong in finding the total calories needed in a day, (if you figure out what the possibility in % is where for my use of the equation, I will personally make an attempt to find a source of energy to power this planet.)

Disclaimer! I would not recommend replicating my diet under your own factors.

• FAT (70%) = 1174.775 Calories = ( 391.59Cal/Meal *3 )

• PROTEIN (30%) = (8.5g-11.3g per meal) = 503.475 Calories (167.825Cal/Meal *3)

My daily diet = ((2 boiled eggs + 1 Avocado)/meal x 3))

My daily food intake = 6 Boiled Eggs and 3 Avocados + A big cup of tea with a half lemon amount of juice squirted in the tea(No added sugar)

Fats:

• Avocado = (322 Calories)(29g Fat)(4g protein)
  Sodium 14.1 mg 0%
  Potassium 974.9 mg 27%
  Vitamin A 5% Vitamin C 33%
  Calcium 2% Iron 6%
  Vitamin D 0% Vitamin B-6 25%
  Vitamin B-12 0% Magnesium 14%

• Black Olives = (4.6 Calories) (0.44g Fat)
  (Per 100g)
  Total Fat 11 g 16%
  Saturated fat 1.4 g 7%
  Polyunsaturated fat 0.9 g
  Monounsaturated fat 8 g
  Cholesterol 0 mg 0%
  Sodium 735 mg 30%
  Potassium 8 mg 0%
  Total Carbohydrate 6 g 2%
  Dietary fibre 3.2 g 12%
  Sugar 0 g
  Protein 0.8 g 1%
  Vitamin A 8% Vitamin C 1%
  Calcium 8% Iron 18%
  Vitamin D 0% Vitamin B-6 0%
  Vitamin B-12 0% Magnesium 1%

Proteins:

• Boiled egg = (78 Calories)(6g Protein)
  Total Fat 5 g 7%
  Saturated fat 1.6 g 8%
  Polyunsaturated fat 0.7 g
  Monounsaturated fat 2 g
  Cholesterol 186.5 mg 62%
  Sodium 62 mg 2%
  Potassium 63 mg 1%
  Sugar 0.6 g
  Protein 6 g 12%
  Vitamin A 5% Vitamin C 0%
  Calcium 2% Iron 3%
  Vitamin D 10% Vitamin B-6 5%
  Vitamin B-12 10% Magnesium 1%

• Beans = (4.6 Calories)(0.44g Fat)
  Total Fat 1.2 g 1%
  Saturated fat 0.2 g 1%
  Polyunsaturated fat 0.4 g
  Monounsaturated fat 0.2 g
  Cholesterol 0 mg 0%
  Sodium 12 mg 0%
  Potassium 1,393 mg 39%
  Total Carbohydrate 63 g 21%
  Dietary fibre 16 g 64%
  Sugar 2.1 g
  Protein 21 g 42%
  Vitamin A 0% Vitamin C 10%
  Calcium 11% Iron 28%
  Vitamin D 0% Vitamin B-6 25%
  Vitamin B-12 0% Magnesium 44%