The basis of proper nutrition is the ratio of proteins, fats and carbohydrates (abbreviated BJU). This proportion largely depends on the goals that a person sets for himself. A balanced diet for weight loss will differ slightly from the diet that an athlete needs to gain weight. According to experts, correct ratio BJU, which will bring maximum benefit to the body, should be as follows:
It is especially important to observe the correct proportion of BJU for those who seek to lose those extra pounds. A correct diet, in which a sufficient amount of all elements are present, will not bring you a feeling of hunger. Special tables and calorie calculators will help you calculate the ratio of substances in food.
Squirrels responsible for creating muscle fibers, metabolic and regulatory processes, digestion and energy metabolism. Experts recommend consuming 1g of quality protein per 1kg of human weight. A lack of protein can disrupt the functioning of the liver, pancreas and endocrine system. At the same time, too much protein in the body leads to the leaching of calcium.
Fats many people consider the main "enemy" in the fight against overweight... However, eating fats is also essential for the normal functioning of the body, as well as other nutrients. Fats are saturated and unsaturated: it is better to completely abandon the use of the former or reduce their consumption to a minimum. But unsaturated fats are necessary for a person to maintain body temperature, protect internal organs from damage, and normal functioning of reproductive organs and joints. Doctors recommend consuming at least 0.5 g of fat per 1 kg normal weight person.
Carbohydrates in foods are the most important source of energy for our body and brain, improve metabolism and promote the production of endorphins. Lack of this element leads to fatigue and decreased mental alertness. Daily intake of carbohydrates for an ordinary person- about 500 grams. Carbohydrates are divided into simple and complex. Simple carbohydrates the body easily assimilates, they are suitable for a quick "recharge" during vigorous exercise. However, such an energy charge does not saturate the body. Complex carbohydrates are more useful for a person - they saturate the body with elements and it is thanks to complex carbohydrates that a person gets a long-lasting feeling of satiety.
For the normal functioning of the body, each person should strive to maintain the balance of the BJU. However, this is especially important for those who are constantly exposed to harmful environment and high mental stress. This "risk group" includes ordinary city dwellers and students, that is, those young and active residents of megacities who have absolutely no time for long-term meal planning. The LATTA-BIO company has developed a complex "", which will help not only maintain a normal balance of BJU, but also strengthen the immune system and help to cope with high mental stress.
In their quest to lose weight, many girls try different systems nutrition, trying to find a way to lose weight quickly and effectively. We stick to a low-carb diet, eat a protein diet, and constantly try to minimize the intake of fat.
As a rule, all these diets give only temporary results, and at the end of the period of strict nutrition, the weight returns. This is at best - at worst, the weight becomes even more than it was before the start of the diet.
Pay attention!
In order to lose weight evenly, and then maintain the parameters of the topic in the norm, and at the same time remain healthy, you need to monitor the balance of all the necessary substances.
It is this approach to nutrition that is called balanced or rational. And there is logic here, because by depriving your body of any substances, you create a deficiency of them, which leads to various problems not only with the figure, but also vital important systems... The intake of all of these substances into the body is important for the normal functioning of metabolism.
What percentage of proteins, fats and carbohydrates should come with calories in our body?
Protein during weight loss is good because it gives a long-lasting feeling of satiety, a boost of energy, and also allows you not to lose muscle mass during active weight loss. The average protein intake should be approximately 60 grams per day.
Two-thirds of the daily protein intake should come from animal food, the rest should be vegetable proteins. It is animal food that provides the body with amino acids, which are of great importance for the normal function of the body.
Complete protein is found in beans, low-fat varieties fish, cottage cheese. Avoid meat dishes that contain more fat than protein, such as chicken legs or fatty pork.
No matter how bad fats affect the figure, they perform important functions in the body, including the production of hormones and the construction of cells. Nutritionists divide these substances into saturated and unsaturated ones. The first group is more harmful to health, as it leads to an increase in cholesterol levels, so you need to eat less saturated fat.
A bright source of unhealthy fats is the popular palm oil, which is added to many industrial products. It is poorly absorbed and much more harmful than regular butter. Saturated fat is best obtained from animal foods. Sources of "healthy" fat are fatty fish and vegetable oil.
Despite such a large, at first glance, figure, fiber, vitamins and minerals are added to this percentage, which enter the body, as a rule, from the same sources. Most of these nutrients found in vegetables and fruits.
Therefore, you see, it would be nice if most of the diet consists of fresh vegetables. The level of these substances must be monitored especially strictly, as the excess of carbohydrates turns into fats and is deposited at the waist and in other problem areas.
We are talking primarily about sweet and starchy vegetables and fruits, which should be consumed to a minimum.
Among the carbohydrates are the so-called complex and light carbohydrates. The substances of the first group are more useful (vegetables, brown rice, cereals, fruits, whole grain flour dishes), since they are slowly absorbed and do not lead to sharp jumps in blood glucose levels. Light carbohydrates (starch, sugar) turn into fats faster.
Naturally, all of the above figures are average. For example, many people who are actively involved in sports strictly adhere to the rule of 30%, 20%, 50% - proteins, fats and carbohydrates, respectively.
This ratio of substances gives good results with training of medium intensity (about three times a week). It is this formula that is considered optimal in order not to feel hunger for a long time and at the same time not to overeat. Also, the ratio of BJU can be different for women and men.
The calculation takes into account several factors, for example, gender, weight, age, activity coefficient (taking into account lifestyle, training intensity or lack thereof).
All these parameters are needed in order to calculate the number of calories that your body needs per day in order for it to remain healthy, and the weight gradually returns to normal.
For the lower calorie threshold (1200 calories), this figure will be:
Please note that these indicators are minimal and are given as an example of how to calculate the balance of BJU in the daily diet. Such a caloric content of the diet can be equated with a rigid express diet, which is not recommended by nutritionists, since a serious disruption in metabolism can occur, which will then be difficult to recover.
Of course, in order to eat a balanced daily diet, you will have to count not only the calories eaten, but also carefully weigh the food. Having got used to eating according to this system, you will understand that there is nothing complicated in this.
Seriously committed to healthy weight loss, the girls make up a menu for the whole week, including first and second courses, desserts and snacks, the amount of proteins, fats and carbohydrates in which is strictly calculated. Visiting a supermarket or market with such a list once a week, you can save yourself from the daily hassle, and at the same time - and the risk of overeating or getting lost counting.
To facilitate this task, and especially for beginners, you can advise to acquire kitchen scales, beautiful diaries and even download special computer programs or smartphone apps. These tools make nutritional balancing real and easy.
Source: http: //xn----htbbacbpccnglsso1ag.xn--p1ai/index.php? Id = 1226
What can better testify to the health of all organs, no matter how beauty and great well-being? And they largely depend on the content of our daily diet. It’s not without reason that one aphorism says that “a person is what he eats”.
Basic knowledge about the composition of food and the ratio of certain components in the daily menu will help maintain the correct balance of proteins, fats and carbohydrates in a balanced diet.
Any human body can be represented in the form of proteins, fats, carbohydrates, salts, acids, vitamins and water. It is from these organic (and inorganic too) compounds that we are "made". But the main role in nutrition is assigned to three whales: proteins, fats and carbohydrates.
Therefore, in order to correctly observe the proportions of the consumption of "building material", one needs to understand well the role of the main elements.
Squirrels
Protein is the foundation on which a person's physical health rests. Without protein, neither the growth process of the body, nor the regeneration of damaged, dead tissues is possible.
Protein (aka protein) is the main " construction material"Body. It is from him that new cells are created, it is he who ensures the integrity of cell membranes.
There are two types of protein: complete;
Defective.
The first is found in all animal products and consists of essential amino acids. You can get complete protein from meat, fish, eggs, dairy products. The second type of protein is found in plant foods. It is based on the so-called nonessential amino acids.
Nuts are the richest in defective protein, legumes, cereals. The total share of protein in the diet, according to experts, should be 14-16%, and the daily dose should be formed at the rate of 1 gram of protein per 1 kg of body weight. Moreover, complete and defective protein is recommended to be consumed in equal proportions.
Fats
Useful advice!
The main tasks of fats are to provide the body with energy (up to 50% of the total energy consumption) and form its reserve fund, which, like an airbag, will come to the rescue in a stressful situation, replenishing the spent energy.
All fats are divided into two types, each of which is necessary for the human body in its own way: of vegetable origin; animal origin.In the composition of vegetable fats, there are unsaturated fatty acids that are very important for the life of any organ.
The body does not know how to synthesize them on its own, and therefore must necessarily receive with such food as unrefined vegetable oils (especially olive and corn oils), nuts, whole grain cereals. Animal fats hide in meat, fish, milk, eggs.
Interesting: Exercises to lose weight face
They necessarily contain useful cholesterol, which is not only an integral cellular material and is part of the substance of the brain, but is also responsible for the balance of sex hormones. Disruption of this hormonal balance leads to high risk suicides and the development of all kinds of depression.
The daily share of fat in the diet of any person should be 30%. At the same time, it is important to combine fats with plant foods rich in fiber, and observe the recommended ratio of animal to vegetable fats in the menu: 70% to 30%.
Carbohydrates
Carbohydrates are the main energy supplier for humans. These organic compounds come to us mainly from plant foods. In animal products, carbohydrates in sufficient quantities can only be found in milk. Almost 100% carbohydrate product is honey.
For many years (thanks to the development of industry), people have obtained refined carbohydrates from ordinary products: sugar and starch. It should be noted right away that these products are harmful to health. Therefore, their share in the diet should be minimal, and it is better to completely abandon the consumption of sugar and starch, especially since these substances are found in other products.
According to their composition, carbohydrates are divided into: simple (glucose, fructose); double (sucrose, lactose);
Complex (starch, glycogen).
A person consumes sucrose, glucose and fructose with berries, fruits and vegetables, for example, why not make a fruit salad with yogurt. Lactose is found in all dairy products, while starch is found in baked goods, pasta, cereals, and potatoes.
The main sources of energy in the body are glucose and glycogen. They are indispensable for serious physical and mental stress, sports. In addition, these substances are responsible for the processes associated with the central nervous system.
The proportion of carbohydrates in the diet should prevail. Best of all, if it makes up 60% of the daily menu. In this case, it is recommended to give preference to natural carbohydrates.
Remember that the ability of carbohydrates to be converted into fat is a direct threat to the formation excess weight.
Therefore, choose carbohydrate foods that contain insoluble and slightly soluble dietary fiber (fiber), vitamins and other nutrients. A striking example of such products are whole grain cereals, vegetables, fruits.
You can cook any dishes from them, for example, a salad from white cabbage will be delicious.
Source: http://dieta-prosto.ru/b162/Pravilqnyj_balans_belkov_zhirov_i_uglevodov_v_racionalqnom_pitanii
Speaking of losing weight, the topic of calorie content or energy value is almost always touched upon.
The network offers a wide selection of daily calorie counters, as well as special tables of calorie content of products with ready-made parameters.
However, it is worth figuring out what the calorie content really is, and how this figure compares with one more no less important indicator- BZHU.
Terminology
Energy value - calorie content- represents a certain amount of energy released in the body from food during their digestion and complete assimilation. In other words, food is “burned” in the body, producing heat. This value is measured in kilocalories, which are usually called "food calories", without the prefix "kilo".
Unlike energy value, there is also the nutritional value products. This category includes the carbohydrate, fat and protein content per 100 grams of ready-to-eat food.
Lack and excess of calories carry almost the same harm to the body. But the daily rate is calculated strictly individually.
Pay attention!
It depends on the following factors: gender, age, health status, physical activity, lifestyle, and so on.
An excursion into history
The initial data for the study of calories date from 1891-1897. At this time, the American chemist E. Wilber and the physicist E. Rose studied the relationship between the heat transfer of a person and the caloric content of the nutrient components assimilated by him. Later, their follower and student F.
Benedict achieved more accurate data, which made it possible to compare the law of conservation of energy to the human body. However, all these studies were only applied work. And only at the beginning of the 20th century, the chemist Russell Chittenden, taking Wilber's teachings as a basis, introduced the calculation of the calorie content of products into the general distribution.
In 1917, physician Lulu Peters publishes her book entitled Calorie Clues: All About Diet and Health. It is the first piece in dietetics to promote calorie counting in order to lose weight and keep yourself in top shape.
The main idea of the book is as follows: "In order to keep your weight under control, you need to monitor the amount of calories you eat."
To do this, the doctor taught to change the course of thinking and think not about eating slices of black bread, but using exactly 100 calories of bread. Lulu Perez's ideas were supported in the United States and began to actively become popular among the population. However, "American fun" soon wanes.
The renaissance of the question of the energy value of products begins in the 50s during the fashion for thinness and petite models. Women's magazines are beginning to remember the simple, but effective way weight loss, using which even the most average housewife will be able to have model parameters.
In the 60s, the main star of the catwalk was the "reed" Twiggy, whose forms will be the standards for another couple of decades. In all this hectic struggle with extra pounds and control of excess weight, calorie counting is considered a prerequisite for a healthy diet.
Types of calorie foods
Proteins, fats and carbohydrates
To maintain an energy balance and make a correct diet, one should take into account not only such an indicator as calories, but also take into account the ratio of BZHU - proteins, fats and carbohydrates.
Squirrels
Proteins are considered high-grade, including eight essential amino acids: valine, leucine, isoleucine, threonine, methionine, lysine, tryptophan, phenylalanine - first of all, these are all dairy products, as well as meat, fish, eggs.
The second group is proteins of plant origin; however, potatoes, legumes, rye bread, and wheat bran partially contain complete protein.
Protein deficiency can lead to stunted growth in children and mental retardation.
In adults, the lack of this substance manifests itself in a decrease in the body's resistance to infections, a decrease in immunity, and also a violation of blood flow. But excess is no less harmful.
Excessive consumption of protein foods leads to obesity, the formation of stones in the urinary tract, as well as diseases of the kidneys, liver and joints.
FatsFeeling satiated with food is a sign of the presence of fat in the body. Most of incoming lipids are consumed as an energy material. Only together with fats are vitamins A, D, E, F supplied and absorbed in full.
With regard to calorie content, this indicator is the highest in lipids compared to proteins and carbohydrates.
Fats are divided into two groups: vegetable (oils) and animals (butter, beef and pork fat).
The optimal combination of these lipids in the body is 30:70.
With a lack of this substance in the body, a violation of the activity of the central nervous system and decreased immunity. An excess of lipids provokes obesity, and also contributes to the development of atherosclerosis.
Carbohydrates
Main source energy in the body is the carbohydrates that have entered it. They fall into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type is made up of starch, glycogen, pectin and fiber.
Useful advice!
A lack of carbohydrates can lead to disruptions in the functioning of the central nervous system and muscles, weakening of physical and mental activity, as well as general exhaustion of the body and a decrease in life expectancy.
As for the excess, excessive consumption of carbohydrate foods is fraught with the occurrence diabetes mellitus, atherosclerosis and obesity, as well as disturbances in the digestive system.
The ratio of BJU and calories
In order to determine the importance of the combination of calorie content and the calculation of the BJU of the food consumed, one should figure out what exactly this ratio is. ________________________________________________________________________________
As an example, we take the usual sugar.
Its calorie content is 400 kcal per 100 grams. Suppose that in order to maintain the energy balance of a particular person, it is necessary to consume 1800 kcal per day. It turns out that in order to replenish energy reserves, you just need to eat about 450 grams of sugar during the day.
However, such food is at least comical and incredibly harmful.
Thus, when compiling a diet, the proportions of BJU should be taken into account in order to allow the body to function normally and not need any important substances. Scientists have established the following ratio useful components:
Proteins - from 10 to 35% Fats - from 20 to 35%
Carbohydrates - 45 to 65%
At the same time, for people who want to lose weight, the above parameters look somewhat different: proteins - 30%, fats - 20%, carbohydrates - 50%. Nutritionists also recommend a mandatory daily protein intake for men - at least 75g, and for women - at least 60g. More individually, this indicator is calculated as follows: from 0.75 to 1 g per 1 kg of weight.
If during weight loss the mandatory consumption rate is not taken into account, the body will begin to "eat" itself on its own, thereby reducing weight due to the disappearance of muscle mass - but the percentage of lipids can rapidly increase. That is why it is important to formulate for yourself a balanced diet that will allow you to lose weight without harm to your health and with maximum results.
Few numbers
These simple formulas will help you correctly and individually calculate the necessary calories, protein, fat and carbohydrates in order to lose weight.
Interesting: How to use oat bran for weight loss
1. Calculate the metabolic rate
Female metabolic rate = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years) Male metabolic rate = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years) The resulting indicator should be multiplied by the activity coefficient: Low (mainly sedentary image life) - 1.2 Small (light sports 1-3 times a week) - 1.38 Medium (moderate sports 1-5 times a week) - 1.55 High (intensive training 5-7 times a week) - 1.73 All this can be done much easier using our calculators. From the resulting figure, you should subtract about 20% in order to get the daily rate at which the body will begin to lose excess weight. This figure has a specific range: +100 and –250. That is, if the indicator is 1500 kcal, then weight loss will occur during consumption from 1250 (lower limit) to 1600 kcal per day (upper limit).
2. We calculate the BZHU
Pay attention!
It should be noted that 1 gram of protein and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal. Therefore, proteins should make up from 30 to 35% of calories per day, fats, in turn, from 15 to 20%, and carbohydrates - from 45 to 50% of calories per day.
Based on these figures, the following calculations are made:
Squirrels(if the lower limit is 1250) = (1250 x 0.3) / 4 Proteins (if the upper limit is 1600) = (1600 x 0.35) / 4
Result: from 93 to 140g per day
Fats(if the lower limit is 1250) = (1250 x 0.15) / 9
Fat (if the upper limit is 1600) = (1600 x 0.2) / 9
Result: from 21 to 35g per day
Carbohydrates(if the lower limit is 1250) = (1250 x 0.45) / 4
Carbohydrates (if the upper limit is 1600) = (1600 x 0.5) / 4
Result: from 140 to 200g per day
Thus, by the example of theory and practical calculations, the fact is proved that the calorie content and indicators of the BJU are closely interconnected with each other.
It is important to take into account all these data when drawing up the correct balanced diet, not only for losing weight, but also for keeping the body in excellent shape.
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Marina Karpova guru
Marina Karpova guru
Educational cycle on Diet.ru
Speaking of losing weight, the topic of calorie content or energy value is almost always touched upon. The network offers a wide selection, as well as special ones with ready-made parameters.
However, it is worthwhile to figure out what the calorie content really is, and how this figure relates to another equally important indicator - BZHU.
Terminology
Energy value - calorie content - represents a certain amount of energy released in the body from food during their digestion and complete assimilation. In other words, food is “burned” in the body, producing heat. This value is measured in kilocalories, which are usually called "food calories", without the prefix "kilo".
Unlike energy value, there is also nutritional value of products. This category includes the carbohydrate, fat and protein content per 100 grams of ready-to-eat food.
Lack and excess of calories carry almost the same harm to the body. But strictly individually. It depends on the following factors: gender, age, health status, physical activity, lifestyle, and so on.
An excursion into history
The initial data for the study of calories date from 1891-1897. At this time, the American chemist E. Wilber and the physicist E. Rose studied the relationship between the heat transfer of a person and the caloric content of the nutrient components assimilated by him. Later, their follower and disciple F. Benedict achieved more accurate data, which made it possible to compare the law of conservation of energy to the human body.
However, all these studies were only applied work. And only at the beginning of the 20th century, the chemist Russell Chittenden, taking Wilber's teachings as a basis, introduced the calculation of the calorie content of products into the general distribution.
In 1917, physician Lulu Peters publishes her book entitled Calorie Clues: All About Diet and Health. It is the first piece in dietetics to promote calorie counting in order to lose weight and keep yourself in top shape.
The main idea of the book is as follows: "In order to keep your weight under control, you need to monitor the amount of calories you eat."
To do this, the doctor taught to change the course of thinking and think not about eating slices of black bread, but using exactly 100 calories of bread.
Lulu Perez's ideas were supported in the United States and began to actively become popular among the population. However, "American fun" soon wanes.
The renaissance of the question of the energy value of products begins in the 50s during the fashion for thinness and petite models. Women's magazines are beginning to remember a simple but effective way to lose weight, using which even the most average housewife can have model parameters.
In the 60s, the main star of the catwalk was the "reed" Twiggy, whose forms will be the standards for another couple of decades. In all this hectic struggle with extra pounds and control of excess weight, calorie counting is considered a prerequisite for a healthy diet.
Types of calorie foods
Proteins, fats and carbohydrates
To maintain an energy balance and make a correct diet, one should take into account not only such an indicator as calories, but also take into account the ratio of BZHU - proteins, fats and carbohydrates.
Squirrels
It is impossible to compensate this substance in the body with other components. There are no substitutes for proteins. These amino acids must be supplied ready-made with food.
Proteins are conventionally divided into two categories: complete and inferior.
Full-fledged proteins are considered that include eight essential amino acids: valine, leucine, isoleucine, threonine, methionine, lysine, tryptophan, phenylalanine - first of all, these are all dairy products, as well as meat, fish, eggs. Second group- vegetable proteins; however, potatoes, legumes, rye bread, and wheat bran partially contain complete protein.
Protein deficiency can lead to stunted growth in children and mental retardation. In adults, the lack of this substance manifests itself in a decrease in the body's resistance to infections, a decrease in immunity, and also a violation of blood flow.
But excess is no less harmful. Excessive consumption of protein foods leads to obesity, the formation of stones in the urinary tract, as well as diseases of the kidneys, liver and joints.
Fats
Feeling satiated with food is a sign of the presence of fat in the body. Most of the incoming lipids are consumed as energy material. Only together with fats are they supplied and absorbed in full. With regard to calorie content, this indicator is the highest in lipids compared to proteins and carbohydrates.
Fats are divided into two groups: vegetable(oils) and animals(butter, beef and pork fat). The optimal combination of these lipids in the body is 30:70.
With a lack of this substance in the body, there is a violation of the activity of the central nervous system and a decrease in immunity. An excess of lipids provokes obesity, and also contributes to the development of atherosclerosis.
Carbohydrates
The main source of energy in the body is carbohydrates supplied to it.. They fall into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type is made up of starch, glycogen, pectin and fiber.
A lack of carbohydrates can lead to disruptions in the functioning of the central nervous system and muscles, weakening of physical and mental activity, as well as general exhaustion of the body and a decrease in life expectancy.
As for the excess, excessive consumption of carbohydrate foods is fraught with diabetes, atherosclerosis and obesity, as well as disturbances in the digestive system.
The ratio of BJU and calories
In order to determine the importance of the combination of calorie content and the calculation of the BJU of the food consumed, one should figure out what exactly this ratio is.
Take regular sugar as an example. Its calorie content is 400 kcal per 100 grams.
Suppose that in order to maintain the energy balance of a particular person
you need to consume 1800 kcal per day.
It turns out that to replenish energy reserves, you just need to eat
about 450 grams of sugar throughout the day.
However, such food is at least comical and incredibly harmful.
________________________________________________________________________________
Thus, when compiling a diet, the proportions of BJU should be taken into account in order to allow the body to function normally and not need any important substances. Scientists have established the following ratio of useful components:
Proteins - from 10 to 35%
Fat - 20 to 35%
Carbohydrates - 45 to 65%
At the same time, for people who want to lose weight, the above parameters look somewhat different: proteins - 30%, fats - 20%, carbohydrates - 50%.
If during weight loss the mandatory consumption rate is not taken into account, the body will begin to "eat" itself on its own, thereby reducing weight due to the disappearance of muscle mass - but the percentage of lipids can rapidly increase.
That is why it is important to formulate for yourself a balanced diet that will allow you to lose weight without harm to your health and with maximum results.
Few numbers
These simple formulas will help you correctly and individually calculate the necessary calories, protein, fat and carbohydrates in order to lose weight.
1. Calculate the metabolic rate
Female metabolic rate = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Male metabolic rate = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
The resulting indicator should be multiplied by the activity coefficient:
Low (predominantly sedentary lifestyle) - 1.2
Small (light sports 1-3 times a week) - 1.38
Medium (moderate exercise 1-5 times a week) - 1.55
High (intense training 5-7 times a week) - 1.73
All this can be done much easier by using ours.
From the resulting figure, you should subtract about 20% in order to get the daily rate at which the body will begin to lose excess weight.
This figure has a specific range: +100 and –250. That is, if the indicator is 1500 kcal, then weight loss will occur during consumption from 1250 (lower limit) to 1600 kcal per day (upper limit).
2. We calculate the BZHU
It should be noted that 1 gram of protein and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal.
Therefore, proteins should make up from 30 to 35% of calories per day, fats, in turn, from 15 to 20%, and carbohydrates - from 45 to 50% of calories per day. Based on these figures, the following calculations are made:
Proteins (if the lower limit is 1250) = (1250 x 0.3) / 4
Proteins (if the upper limit is 1600) = (1600 x 0.35) / 4
Result: from 93 to 140g per day
Fats (if the lower limit is 1250) = (1250 x 0.15) / 9
Fat (if the upper limit is 1600) = (1600 x 0.2) / 9
Result: from 21 to 35g per day
Carbohydrates (if the lower limit is 1250) = (1250 x 0.45) / 4
Carbohydrates (if the upper limit is 1600) = (1600 x 0.5) / 4
Result: from 140 to 200g per day
Thus, by the example of theory and practical calculations, the fact is proved that the calorie content and indicators of the BJU are closely interconnected with each other.
It is important to take into account all these data when drawing up the correct balanced diet, not only for losing weight, but also for keeping the body in excellent shape.
What can better testify to the health of all organs, no matter how beauty and great well-being? And they largely depend on the content of our daily diet. It’s not without reason that one aphorism says that “a person is what he eats”. Basic knowledge about the composition of food and the ratio of certain components in the daily menu will help maintain the correct balance of proteins, fats and carbohydrates in a balanced diet.
Any human body can be represented in the form of proteins, fats, carbohydrates, salts, acids, vitamins and water. It is from these organic (and inorganic too) compounds that we are "made". But the main role in nutrition is assigned to three whales: proteins, fats and carbohydrates. Therefore, in order to correctly observe the proportions of the consumption of "building material", one needs to understand well the role of the main elements.
Squirrels
Protein is the foundation on which a person's physical health rests. Without protein, neither the growth process of the body, nor the regeneration of damaged, dead tissues is possible. Protein (aka protein) is the main building block of the body. It is from him that new cells are created, it is he who ensures the integrity of cell membranes.
Protein comes in two flavors:
full-fledged;
defective.
The first is found in all animal products and consists of essential amino acids. You can get complete protein from meat, fish, eggs, dairy products. The second type of protein is found in plant foods. It is based on the so-called nonessential amino acids. The richest in defective protein are nuts, legumes, and cereals.
The total share of protein in the diet, according to experts, should be 14-16%, and the daily dose should be formed at the rate of 1 gram of protein per 1 kg of body weight. Moreover, complete and defective protein is recommended to be consumed in equal proportions.
Fats
The main tasks of fats are to provide the body with energy (up to 50% of the total energy consumption) and form its reserve fund, which, like an airbag, will come to the rescue in a stressful situation, replenishing the spent energy.
All fats are divided into two types, each of which is necessary for the human body in its own way:
vegetable origin;
animal origin.
In the composition of vegetable fats, there are unsaturated fatty acids that are very important for the life of any organ. The body does not know how to synthesize them on its own, and therefore must necessarily receive with such food as unrefined vegetable oils (especially olive and corn oils), nuts, whole grain cereals.
Animal fats hide in meat, fish, milk, eggs. They necessarily contain useful cholesterol, which is not only an integral cellular material and is part of the substance of the brain, but is also responsible for the balance of sex hormones. Disruption of this hormonal balance leads to a high risk of suicide and the development of all kinds of depression.
The daily share of fat in the diet of any person should be 30%. At the same time, it is important to combine fats with plant foods rich in fiber, and observe the recommended ratio of animal to vegetable fats in the menu: 70% to 30%.
Carbohydrates
Carbohydrates are the main energy supplier for humans. These organic compounds come to us mainly from plant foods. In animal products, carbohydrates in sufficient quantities can only be found in milk. Almost 100% carbohydrate product is honey.
For many years (thanks to the development of industry), people have obtained refined carbohydrates from ordinary products: sugar and starch. It should be noted right away that these products are harmful to health. Therefore, their share in the diet should be minimal, and it is better to completely abandon the consumption of sugar and starch, especially since these substances are found in other products.
According to their composition, carbohydrates are divided into:
simple (glucose, fructose);
double (sucrose, lactose);
complex (starch, glycogen).
A person consumes sucrose, glucose and fructose with berries, fruits and vegetables, for example, why not cook it. Lactose is found in all dairy products, while starch is found in baked goods, pasta, cereals, and potatoes.
The main sources of energy in the body are glucose and glycogen. They are indispensable for serious physical and mental stress, sports. In addition, these substances are responsible for the processes associated with the central nervous system.
The proportion of carbohydrates in the diet should prevail. Best of all, if it makes up 60% of the daily menu. In this case, it is recommended to give preference to natural carbohydrates.
Remember that the ability of carbohydrates to be converted into fat is a direct threat to excess weight. Therefore, choose carbohydrate foods that contain insoluble and slightly soluble dietary fiber (fiber), vitamins and other nutrients. A striking example of such products are whole grain cereals, vegetables, fruits. You can cook any dishes from them, for example, it will be delicious.
Balance BJU - the first postulate of effective weight loss
Weight loss issues are perhaps one of the most burning topics for most modern people... In an effort to lose weight, everyone goes through all sorts of ways: diet, physical activity and exercise, medications, miracle tea and so on. Moreover, everyone is trying to find the most effective, fastest and least expensive and difficult to implement method. Most often, the diet suffers: those who are losing weight, who do not have knowledge of what is useful and harmful to the body, deprive themselves of fats and / or carbohydrates. Diets of this nature can indeed provide quick effect- the hated kilograms go away, but over time they safely return back, and, moreover, they return more than that - that is, the weight becomes more than it was before the diet. From this, two conclusions can be drawn:
- you need to lose weight correctly in order to maintain the results for a long time (preferably forever)
- you can not deprive the body of the substances it needs, so as not to harm yourself
It is important to remember that proper nutrition- this is not only and not so much an opportunity to normalize your own weight, proper nutrition helps to maintain health for many years, helps to forget about diseases, ailments and lack of energy.
In other words, instead of diets, it is necessary to switch to a balanced diet (it is also called rational). A balanced diet helps to maintain the desired balance in the body's receipt of all substances: proteins, carbohydrates and fats, that is, the balance of BJU - for weight loss and for health, this is perhaps the most important thing. The main sources of protein are considered to be meat, fish, dairy products and eggs. Carbohydrates come to us from vegetables, fruits, cereals, flour products. And fats come with oils fatty meat and desserts. As a percentage, the volume of protein-fat-carbohydrates (BJU) in a balanced diet should be 30-10-60. Let's now take a closer look at each of these "categories."
Proteins are the builders of the body
Proteins are the main builders of the body, a source of nutrition for muscles. For those who are losing weight, it is protein diets that are most attractive, since they create a feeling of satiety for a long period, fill the body with energy, and with active weight loss, they do not allow to lose muscle mass. However, an excess of protein for humans is just as undesirable and even dangerous as a deficiency: excess protein in the body implants the liver. And an imbalance in the BJU is fraught with a weakening of immunity and a deterioration in the general condition of the body - proteins alone are not enough. That's why protein diets are unhealthy.
The diet of protein should be 30 percent, no more and no less. Moreover, two-thirds of them should come from food of animal origin, and one third - from plant food. Animal proteins contain amino acids that are vital for the human body to function normally.
The best source of animal protein is fish, all types of lean meat, low-fat cottage cheese. From plant proteins, legumes should be distinguished (first of all, soy and soy products such as tofu, also beans). But it is better to exclude pork and other fatty meat from your diet right away.
Carbohydrates - so different and so necessary
Of the allotted 60% of carbohydrates per day, 2/3 of their total volume should come from foods with fiber: vegetables, first of all, fruits with medium and / or low GI. Any leafy salad, spinach, green vegetables and fruits are good.
The remaining 1/3 of the daily volume of carbohydrates should come from other foods that contain starch, but those whose glycemic index is low or medium. It is best to avoid foods with a high glycemic index and eliminate them completely from your diet. If this is difficult or completely impossible, then at least you should limit yourself to such foods, eat them to a minimum. The products of this one third include: all types of so-called. healthy bread (from whole grain flour, with bran, with a high fiber content, and so on), healthy cereals like oats (rolled oats), buckwheat.
The glycemic index of foods can be seen in every recipe on the Khrumk website. A link to a table with a GI.
Fats - you can't refuse!
No matter how frightening the word "fat", it is absolutely impossible to completely abandon it in the diet. Fats are also actively involved in the construction of cells and in the production of hormones. Like carbohydrates, they are divided into two types: saturated and unsaturated. Saturated ones are harmful due to their property of increasing the level of bad cholesterol in the blood. It is better to consume them to a minimum. Unsaturated fats are almost completely absorbed by the body, the best sources of which are fish and vegetable oil. But palm oil is the main source of saturated fat in modern world... Due to its low cost, it gets into almost all industrial products. Palm oil is more dangerous and harmful than butter, you need to keep this in mind.
In general, it is better to avoid all animal fats, except fish fats, since fish oil contains omega-3 PUFAs (polyunsaturated fatty acids), which are associated with many life processes of the human body. The main source of omega-3s is fatty fish. Fats in meat, especially pork, dairy fats are harmful to the body.
By the way, people involved in sports and leading an active lifestyle adhere to the proportions of BJU in 30-20-50, since it is this formula that helps not to feel hunger for a long time during training three times a week, helps to build muscle faster. But this was considered only until recently: the American Dietetic Association conducted experiments, the results of which showed that muscle growth does not accelerate if you change the proportions of BJU in the diet from 30-10-60 to 30-20-50. Therefore, it was recommended to adhere to all "standard" proportions of BZHU in 30-10-60.
Three postulates healthy eating and optimal weight
What you need to do to stay healthy and normalize your weight:
1. Observe the balance of the BZHU at 30-10-60
2.
3.
To facilitate this goal - to eat balanced and not convey - it is good to use "accompanying" items in the form of beautiful diaries, kitchen scales, special applications for convenient calorie counting. Thinking over and drawing up a menu for the week ahead can also make life much easier. As well as going to a grocery supermarket with a pre-compiled list of products and a rigid installation not to look at the shelves with sweets and cakes))
As soon as all of the above becomes familiar, you will understand how simple everything really is.
Healthy life to all and pleasant weight loss!
