The coolest guide on losing weight. priorities
The first article in this series I told you about diets - about their diversity, how to choose their diet and what it is all you need.
Now I will tell you about the important parts of your diet.
Calories - it's your base fuel. Whatever you've heard about hormones, toxins, insulin metabolism, heredity, "not the same" age, etc. -.. weight loss is not because of incoming calories more than you need than you burn.
How to calculate your calories.
There are many methods and formulas for the calculation of daily calories: formula Tom Venuto, the Harris-Benedict, Mifflin San Zheora, WHO and other methods. They are difficult to understand and choose. I will offer you a simpler calculation, it is easy to remember, and therefore stick. To do this you will need to know your weight and multiply it by 20-30. This spread of numbers we need to determine the mobility and depends on the person's sex.
- For women less active and inactive (but still at least with some training), the factor will be from 20 to 22
- For active women who prefer hiking and training from three times a week, multiplication will be slightly higher - 22 to 26
- The men sedentary, but sometimes trainees - from 22 to 26.
- Men working physically working in the room at least 3 times a week, active and on the move - from 26 to 30.
Try to count - it's easy!
I hope that everything became clear to the energy intake, you now need to go to BZHU - proteins, fats and carbohydrates - the nutrients our body. One gram of protein contains 4 calories, fat - 9kkal, carbohydrates - 4kkal. Now we shall understand what is what.
Protein - a muscle. It must necessarily have, if you do not want to lose muscle tone. The focus of our body - in times of stress and calorie deficit it destroys muscle tissue for nutrition.
Do not skimp on protein intake, protein nourishes us better than fats and carbohydrates. Choose your products with good protein content.
However, a lot of good, too bad, so let's calculate the rate of protein per day. For athletes, their formulas, depending on the load, sport and training objectives.
- rate can be up to 2, 2 grams of protein per kilogram of dry weight of to active people.
- For people with excess weight protein standard should be 1, 3 g / kg.
In many models of electronic scales have the calculation of lean body mass and fat. Keep an eye on these indicators during the diet!
Carbohydrates and fats
When you calculate your daily calorie and protein rate, the remaining "free" calories you can use as you want. But there are a couple of reservations.
- The carbohydrates contain fiber, vitamins and minerals our bodies in the first place consumes carbohydrates for energy.
- Do not exclude fats from the diet!
Never lower the percentage of fat intake below 15%. I would recommend from 0, 65 to 1, 3 grams of fat per kilogram of body weight.
Finally the most important thing - try to buy "useful" products, avoiding the semis. For example, instead of packaged juice is better to take the living fruits rich in fiber. A kilo of sausage stands as a kilo of meat. Products, which have any heat treatment, lack of vitamins (jam useful berries turns into the sweet mass without vitamins!). Watch for vitamins and minerals in your diet.
Also, I would recommend that you contact a good psychologist, to understand the essence of nutrition. It is important that you, during the formation of the way of proper nutrition, support specialist. It is also important that the specialist looked appropriately - the most like your weight on the person that you eventually want to become diets.