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How to jump the hurdle: Knowing you overindulged can be upsetting, says Heller, but instead of punishing yourself, learn from the lesson. Out of shame, you may feel tempted to stop keeping track of what you eat, or to stop stepping on the scale. Don’t! “Keeping a good food diary keeps you conscious and aware of what you’re doing,” she says. fruta planta diet pills review Many experts recommend that an individual’s diet should be made up of about 15 percent protein, 60 percent carbohydrates, and 25 percent healthy fats. However, when it comes to quantity, everyone tends to eat differently. To know how much exercise is needed to burn off the calories you eat, you first need to know your daily calorie needs, which vary according to sex, weight, height and age.