At all times, there were standards of beauty. And people obeyed capricious fashion. But for many years, a slender figure has been considered the ideal. Alas, it is very difficult for many people to achieve it, as it affects a sedentary lifestyle, working at a computer, and the abuse of fast food. In particular, the mania is subject to weight loss, although among men there are ardent adherents of harmony. Therefore, it is not surprising that the nutrition industry is flourishing and numerous nutritionists always remain in action, each of which carries its own vision of the secret of beauty to the masses. The most gentle method is the calculation of BZHU for weight loss.
How to lose weight correctly?
Obviously, gaining fat mass is much easier than throwing it away, because you have to control your diet, increase physical activity, reduce the amount of flour and fat. Various power systems are desperately fighting for the customer, offering the simplest ways to lose weight. The popular Ducane diet suggests eating mainly proteins, and I must say that such nutrition gives its results, but it is very risky, since excess protein is fraught with flatulence, problems with the kidneys, liver and blood vessels. And the famous Kremlin diet, which offers daily delight yourself with meat, lard and even vodka, in which there are very few points allowed for the day? That's a joy for meat-eaters! But with such a diet, sweets and flour products are categorically prohibited.
Is there a nutrition system that allows you to balance your diet and eat your favorite foods in limited quantities?
Way out
You can find a reasonable compromise by calculating the BJU for weight loss. For the harmonious work of the body, a uniform supply of necessary substances is required, otherwise a malfunction in the functioning of vital systems is possible. Protein in the body is necessary as a building material, due to which the human muscular framework is outlined, and forces appear to perform any work. Carbohydrates are a special kind of spark, which allows you to rationally reason, make logical conclusions. This is nutrition for the human brain. Carbohydrates can be fast and slow. There are many of the first in flour products and sugar, but they practically do not bring any benefit. But the latter are assimilated gradually and therefore give a greater supply of energy. Fats are often considered an unnecessary element of nutrition, but this is fundamentally wrong. Without fats, normal hair and nail growth is impossible. Due to the presence of fats in the body, the skin remains smooth. Fats - this is the very necessary lubricant, without which a person turns into an Iron Lumberjack from a fairy tale that rusts and cannot move. Therefore, it is so important the correct ratio of BJU when losing weight.
Sources of BJU
Where does the person get the elements important for the body? Protein comes from lean meats, fish, eggs and dairy products. Vegetable protein is in beans, so vegetarianism does not at all contradict the balanced nutrition system. Healthy fats can be obtained from fatty meat, butter, fish. There are fats in sweets, but it is undesirable to abuse them, although it is not necessary to exclude them from the diet. Finding carbohydrate sources is easiest since they are found in cereals, vegetables, fruits, pasta, flour products, potatoes, and chocolate. And what is the percentage of fat loss for weight loss?
In percentages
Take the total amount of food consumed for 100 percent. A third of this amount (30%) is allocated to proteins, which give a significant feeling of satiety, a boost of energy and calm, as well as nourishment for muscle mass.
For active weight loss, it is important to satisfy hunger in a timely manner, as otherwise there is a risk of subsequent overeating. When translated into specific numbers, it turns out that the protein intake rate is 60 grams per day. Ideally, two-thirds of the protein should come from animal food, and the rest from vegetable. Animal food enriches the body with amino acids.
Fat in the daily diet should be at least 10 percent to ensure the production of hormones and the construction of cells. Saturated fats are unhealthy, as they increase cholesterol. They are mainly obtained from palm oil, which is an ingredient in many industrial products. Such oil is poorly absorbed and does not bring any benefits to the body. Healthy unsaturated fats can be obtained from fish, vegetable oil and dairy products.
Carbohydrates account for the lion's share of food consumed.
This is 60 percent of the daily diet, which includes fiber, vitamins and minerals. They can be obtained from vegetables and fruits, cereals, wholemeal bread. The so-called light carbohydrates, which are found in excess in baking and sweets, quickly turn into fats, so you should not abuse them. The voiced figures are average and can vary in each case, therefore, the rate of weight loss for weight loss can be variable.
With sports in life
It is clear that the diet of a person who spends most of the day in the chair is radically different from the diet of a professional athlete. When training medium intensity, a good result gives the BJU for weight loss in a ratio of 30/20/50. Such nutrition is optimal during physical activity about three times a week with an emphasis on all muscle groups. A person will not feel hunger for a long time and therefore will not overeat. BZHU for weight loss can be adjusted with regard to gender, season and level of activity.
Do not forget that when calculating the BJU norm, you need to take into account the average calorie content of the diet, which should not fall below 1200.
We do the necessary calculations
Smooth weight loss is always more effective than hard methods. Therefore, aiming at a beautiful figure, you need to calculate the calorie content and the menu of your diet in advance. In fact, if you sensibly evaluate the contents of your refrigerator and think over purchases, you can save not only time, but also money, since there will be no spontaneous purchases due to a sudden attack of hunger. It is worth considering the fact that when the body assimilates one gram of protein and carbohydrates turns into four calories, and one gram of fat is equivalent to nine calories. That is, with a daily calorie intake of 1200 - a ratio of 30/10/60 is the optimal BJU for weight loss. The menu will include the consumption of 360 calories with protein, 120 calories with fat and 720 calories with carbohydrates.
Many nutritionists respond extremely negatively to such calories, equating such a method with an express diet.
Rules for maintaining proper nutrition
The idea itself seems highly tempting, since observing the BJU, you can afford your favorite dishes, forbidden on all kinds of diets. There are recommendations for creating a menu with such a power system. In the morning you can afford something special, such as cookies or ice cream. By the end of the day, these empty calories will have time to safely “burn out”. To recharge your batteries, it is recommended to start the day with cereal intake, that is, porridge in milk or water without sugar, but with honey, will be the ideal breakfast. People who are gradually accustomed to eating porridge in the morning note an increase in their working capacity, a lack of hunger up to dinner, and normal digestion. Since it is especially difficult to get up in the morning, you need to thoroughly eat, so you can add a sandwich with butter and a slice of cheese to the porridge. Popular scrambled eggs are also a very relevant breakfast option, as eggs are the main source of protein, but it is recommended to exclude oil from the cooking process or use it to a minimum. Excess calories and fats will be added to the dish with ketchup, mayonnaise and any purchased sauce. It is better to once again study the label of the purchased product in order to meet the BZHU norm for weight loss. The reviews of people who have lost weight on such a food system make it possible to formulate recommendations for lunch. You should not replace a full meal with a hamburger intercepted on the corner, which alone exceeds the daily calorie intake. A dose of carbohydrates can be obtained with a bowl of soup, and on the second eat a portion of meat or fish with a vegetable side dish. By supper, the body works more slowly, so you should not strain it. You can have a snack with cottage cheese with low-fat sour cream and honey, poultry or salad. By the way, three meals a day is not enough, so do not forget about snacks during the day, which help control your diet. As a snack, it is better to keep apples, cereal bars, whole grain toast toasts and other tasty and healthy things at hand.