Nutritional Calculations : How to Calculate Nutritional Values
Simple math: how to calculate the rate of protein, fat and carbohydrates?
In 2020, the issue of health is especially important. Good immunity is the key to success. This issue can be solved not only by taking dietary supplements, but also by competently calculating calories and norms for the use of proteins, fats and carbohydrates. We explain how to count them to stay slim and healthy.
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There is no energy without carbohydrates
Norms of consumption carbohydrates for any person should account for about half of the total calories. It is carbohydrates that are the main resource for replenishing energy. Accordingly, the remaining 50% is distributed between proteins and fats.
Athletes sometimes require more protein and carbohydrates than a person whose physical activity is not so high. It is about 1.5 - 2.5 g per kilogram of weight. Athletes also tend to require more protein, especially when it comes to iron training and muscle gain. Fats will not harm here either.
But for sedentary office workers or those who work from home, excess fat leads to weight gain. And primarily in the abdomen.
Restriction the amount of carbohydrates is the key to losing weight
As a rule, the less carbohydrates a person consumes, the faster they lose weight. But we are talking here rather about rapid weight loss. And the situation must be considered as a complex in order to use this method constantly, and not for a short period of time. And here it is necessary to divide carbohydrates into useful and harmful.
Vegetables and whole grains are useful and necessary for a person to keep themselves in shape. They help improve digestion and therefore help with weight loss.
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For men, the carbohydrate rate varies from 165 to 185 g per day, depending on weight, if we are talking about losing weight. Accordingly, for more weight, more carbohydrates are needed. To maintain a figure, these norms are already at the level of 250 g. For women who are losing weight, the norms are around 150 g, and for those who are already in shape and do not want to lose it - closer to 200 g.
Don't forget about protein
Athletes consume about 1, 3-1.8 g of protein per day per 1 kg of body weight. There are many theories that proteins are the main cause of muscle growth in people with high levels of physical activity. This is a correct judgment, but without the correct use of carbohydrates and amino acids, a set of muscle masspissing will not be as effective.
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For protein lovers, we have good news. Unlike fats and carbohydrates, their excessive consumption does not lead to the deposition of fat reserves. More precisely, it leads to a much lesser extent - so that it is hardly noticeable. For men, 155-185 grams of protein per day may be the norm, depending on weight. For women - 120-170 g per day. Interestingly, you need more protein to lose weight than just maintain weight.
Fats are good!
The word fat itself is associated with being overweight. However, it is a mistake to think that by eliminating them from the diet, you will quickly and successfully lose weight and be a healthy person. In fact, fats are a key component of nutrition; without them, normal metabolism is out of the question. And here it is important to understand that the main sources should be vegetable fats, not animal fats.
If a man has a goal of losing weight, his daily fat intake should not exceed 40 g. And if he plans to build muscle, the rate doubles. For women, proportions range from 30 to 60-70 grams per day for weight loss and muscle gain, respectively.
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Playing with calories
Now that we roughly understand how much protein, fat and carbohydrates we need per day and for what, we can play with the total number of calories ... In order to lose weight and stabilize shape, the daily calorie intake must be reduced by 15-20%. But for a set of muscle mass, on the contrary, increase by the same 20%.
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Of course, you should always make adjustments for a person's age, daily physical activity and even bone size in men, for example. Men with large bones should not indulge in carbohydrates. But women with a fast metabolism will not be particularly affected. There is no universal recipe, but possession of such knowledge will help you choose your own path to form a healthy body.