home→Stomach→ The ABC of nutrition: proteins, saturated and unsaturated fats, simple and complex carbohydrates. Calculation of calories, proteins, fats and carbohydrates (cbju) for weight loss Balance of carbohydrates, proteins and fats for weight loss

The ABC of nutrition: proteins, saturated and unsaturated fats, simple and complex carbohydrates. Calculation of calories, proteins, fats and carbohydrates (cbju) for weight loss Balance of carbohydrates, proteins and fats for weight loss

If you know how to eat right, you will keep your health and beauty for years to come. Healthy nutrition is, first of all, a balance of proteins and fats, it is a guarantee of a slim figure, youth and flexibility of the body.
A healthy lifestyle is a category that includes a whole set of concepts that allow you to maintain health, youth and beauty.

One of the main concepts is a healthy diet. All food (food of plant and animal origin) has a certain nutritional value - it contains proteins, fats and carbohydrates.

Proteins are the main building material that every cell needs, carbohydrates and fats provide energy reserves, lipids are also involved in the dissolution of some vitamins and are part of cell membranes.

The exclusion of one of the components already leads to an imbalance, and such a nutrition system cannot be called healthy. It is the observance of a certain ratio of protein, carbohydrate and fatty foods that will ensure optimal metabolism and a healthy state of the body.

What should be the balance of proteins, fats and carbohydrates?

Depending on the type of human activity (his profession) and physique, a daily diet is formed. On average, 65-70% of the diet should belong to carbohydrates, 17-20% proteins and 13-15% fats.

For 1 kg of body weight, a person should consume 1 - 1.5 g of protein daily, while two thirds of the proteins should be of animal origin and one third of vegetable proteins.

Fats should also be of animal origin and vegetable, only the ratio should be in favor of vegetable oils (preferably cold pressed).

A healthy diet will not be skewed in one direction or another, an excess of protein foods in the diet causes diseases of the liver and kidneys, the body is overloaded with protein decay products. With an excess of fat, obesity can develop, the risk of coronary artery disease, atherosclerosis increases.

How to eat right to keep the body healthy?

Mode. Eating should be 3-4 times a day, these should be solid meals, not snacks. Between meals it is good to drink water (rather than absorb cookies, sweets, chocolate, seeds, chips, etc.). The main amount of carbohydrate food.

Balanced menu. An adult should eat about 500 g of vegetables and fruits per day, cereals, dairy products, meat, fish should be included in the diet. Drinking plain purified water is also an essential element of a healthy diet. Approximately 30-50 ml per 1 kg of weight should be consumed per day.

The right combination of products. Try not to combine protein and carbohydrate foods - this is the basic law. Meat and fish are best consumed with vegetable side dish(remember that potatoes are a carbohydrate food, not a vegetable). It is also important to maintain a balance of proteins and fats. Too fatty meat is not good for the body, although it is a source of protein. The benefit of the protein component will be minimized by the fat component. Porridge goes well with fat (butter) and dairy products, as well as vegetables and fruits.

Correct replacement. Replace part of the products from your usual diet with healthy foods. For example, sweet rolls and cream cakes can be replaced with dried fruits, berry desserts, and honey. Replace meat products (sausage, sausages) with a whole piece of lean meat, and it is best to give preference to low-fat varieties: lamb, turkey, chicken, veal and lean beef.

Healthy eating is not only about properly selected foods and a balanced diet, it is also about proper cooking. Steamed food is considered the most useful, followed by baked and boiled foods, the most harmful foods include fried foods and dishes cooked on fire.

You already know that for those who want to lose weight, complete hunger is unacceptable, as well as various kinds of diets. Another thing is important: in order for our body to feel good and function well, it is necessary that it receives enough nutrients and nutrients, that is, there is a balance of proteins, fats and carbohydrates.

After all, as you all already know well, starving or not receiving any substances, our body not only experiences stress and gets sick, but also begins to store fat in reserve.

Eating a balanced diet at every meal has a big impact on properties that are important to our body, such as our body's energy level, memory, mood stability, concentration ability, ability to focus, good sleep, as well as an obvious effect on body weight and fat balance in the body. .

Proteins, fats and carbohydrates are called macronutrients because they are required by our body in large quantities for daily energy production, growth and recuperation.

When reading about macronutrients, remember that glucose is the main molecule that plays the role of the main fuel in the body. Glucose, obtained from both carbohydrates, and from proteins, and from fats, is combined with oxygen in the cells and “burned” to produce the energy necessary for the vital activity of the cells of our body.

Glucose is to the body what gasoline is to a car. Neither the car nor our body can function without the corresponding fuel being “burned” with oxygen and producing energy. That is, if there is food, there is energy; if there is no food, there is no energy.

Carbohydrates

Carbohydrates are the primary fuel that starts our body to work, and can be quickly converted into glucose. For example, when you eat a cookie, the starch is converted into sugar in your mouth as you chew.

In terms of the rate of conversion to glucose, carbohydrates are simple (rapid conversion to glucose, accompanied by a corresponding increase in insulin production) or complex (slower conversion to glucose, little stimulation of insulin release). As you already understood, complex carbohydrates are preferable for us, which keep the feeling of satiety longer and do not contribute to the rapid and large release of glucose into the blood ...

Complex carbohydrates are found in whole grains, vegetables, and fruits; they also provide the body with dietary fiber: soluble fiber (eg pectin) and insoluble fiber (eg cellulose, celery "fibers").

Simple carbohydrates are found in starchy foods such as breads, potatoes, pastries, simple cereals, fruit juices, candy, alcoholic and non-alcoholic drinks, and some high-sugar fruits such as bananas.

Our brain requires a constant level of glucose, so food intake must be balanced and distributed throughout the day so that the brain receives the same amount of this nutrient.

If you eat too little, or if too much time goes by between two meals, you feel a bit of "clouding" because your brain isn't getting the right amount of this highly efficient fuel it needs to function properly.

Also, if you are on various diets or starve, thereby not getting enough carbohydrates, your brain will send a signal thyroid gland, as a result of which it will slow down its metabolic processes in order to retain fuel reserves (fats) in the body.

Long-term consumption of large amounts of carbohydrates, especially simple carbohydrates, is also harmful, which leads to increased production of insulin, a hormone that also contributes to the retention of fats in the body.

So how much carbs should you eat? If you are a middle-aged woman and want to lose weight, or maintain your current weight, then daily carbohydrate intake should be only 35-40% of the total food content, but carbohydrates should be consumed - complex!

Eating complex carbohydrates instead of simple carbohydrates slows the rise in blood sugar levels, prevents "insulin surge", leads to a low maximum blood sugar level, slows down the drop in blood sugar levels, promotes a more gradual absorption of other nutrients, provides higher fiber levels and a healthy a feeling of satiety, so that you will not have the urge to overeat.

Complex carbs don't produce more insulin, which helps as we get older and fatter, and our cells don't respond as well to insulin, resulting in more calories for weight gain.

In order to prevent “blood sugar spikes” as a result of consuming carbohydrates and to get a feeling of fullness (fullness) for a longer amount of time and maintain energy levels for a longer time, it is necessary to provide a properly balanced combination of proteins and fats at each meal.

Squirrels

Dietary proteins are broken down into 28 types of amino acids, which serve as our body's primary building blocks and produce our own proteins needed for growth, tissue repair, and disease control.

In addition, as a result of metabolic processes, proteins are converted into glucose, which supplies our body with daily fuel for the production of energy necessary for growth and recovery of the body. Some amino acids also serve as building blocks for neurotransmitters and painkillers such as endorphins and enkephalins.

In addition, the processing of proteins into glucose is slower than the production of glucose from carbohydrates, so the presence of proteins in our body helps to maintain a constant level of blood sugar (glucose) for 3-4 hours, compared to 1-2 hours in the case of obtaining glucose. from carbohydrates. That is why the observance of the optimal amount of proteins - about 35% of the total composition of the food taken - is necessary at every meal.

Both proteins and carbohydrates are important elements of your nutritional plan to maintain energy levels, focus, mood, and normal metabolic rates throughout the day.

Amino acids are divided into two categories: those that the body produces itself and therefore does not need to be supplied with food (about 80%), called non-essential amino acids, and those that are not produced by the body, and therefore must be supplied with food (20%) and called essential amino acids.

Complete (complete) proteins are animal foods that contain all nine essential amino acids, such as meat, fish, poultry, eggs, and cheese. This protein food is also high in fat, with the exception of lean meats, low fat cheeses, skinless poultry, egg whites, etc.

If you do not eat animal proteins, you need to combine plant proteins in such a way that your body receives complete (complete) proteins, since plant foods are usually deficient in one or another amino acid. For example, beans combined with rice provide a complete (full) intake of proteins, but we must remember that at the same time this combination contains a large amount of starch, which leads to an increased release of insulin in the body.

Fats

Fats exist in the body in the form of numerous rings of fatty acids linked in chains. During the process of digestion, the links between the links are broken, and individual fatty acids enter the bloodstream. Ultimately, they are processed into glucose, but this takes a very long time for the body.

Due to the fact that fats and fatty acids go through such a complex path in the body, the level of glucose immediately after eating rises very slowly and falls just as slowly an hour later. In this way, fats help keep you feeling full (full) for several hours after eating. We do not feel hungry immediately after eating, if the necessary amount of fat enters our body along with food to maintain a constant level of glucose.

Fats are divided into saturated (animal), monounsaturated and polyunsaturated (vegetable). The optimal combination of fats helps the absorption of fat-dissolving vitamins and supplies the body with essential fatty acids necessary for the production of a variety of hormones.

1 g of fat contains nine calories, the most powerful source of energy for our body, so we need very little fat every day. Few people realize that all fats (whether they are found in vegetable or animal oil, margarine or lard) in 1 g contain twice as many calories as carbohydrates and proteins (cf. 9 cal / g and 4 cal / g ).

Although fat contains the most calories, fat-containing foods do not take up as much space in the stomach as fiber-rich foods, and therefore we often do not notice how much fat (and calories) we have consumed.

For those who have embarked on the path of losing weight, I would recommend taking no more than 30% fat with food. I urge you to use unsaturated oils and vegetable fats to supply the body with only the most necessary amount of additional fat, then the remaining amount of fat required by the body will come from protein foods. Thus, you can limit your consumption of 25-30% fat.

Also, don't forget the hidden fats found in processed foods (cereals, soft margarine, ready-made soups, donuts, cookies, etc.). These hidden calories will negate all your weight loss efforts.

According to statistics, in order to lose weight, 70% of people go on diets, 50% honestly try to go in for sports, 30% sit down on pills. And only 10% consider the daily calorie content of food and how much it contains proteins, fats and carbohydrates. The last figure is so insignificant because most do not understand how important they are for losing weight.

Indeed, hunger strikes and training lead to results, but often they are short-term and negatively affect well-being. But those who figured out these formulas and percentages get rid of extra pounds for a long time and without any harm to health.

What it is?

Surely everyone knows how the abbreviation BJU stands for - these are proteins, fats, carbohydrates, the very “golden three” that is present in any product. Once in the body, each of these substances performs certain functions, affecting well-being, work internal organs, weight of a person and his health in general. Sometimes this term is modified and becomes KBJU - more calories are added, which are most directly related to this triumvirate.

Each product has a calorie content - a certain amount of energy that a person receives by eating it. The smaller it is, the more intensively the body has to burn fat. Almost everyone who loses weight knows about this concept. But few people suspect that another indicator is important for weight loss - the percentage of BJU in each individual product. The closer it is to the norm, the better the nutrition. For weight loss, some parameters need to be changed.

There are certain formulas on how to calculate the maximum daily calorie content and the ratio of proteins, fats, carbohydrates. Moreover, all this is calculated individually - taking into account height, weight and even gender. In accordance with the results obtained, it will be necessary to form your own menu so that the required amount of KBJU is accumulated during the day.

On the one hand, it resembles a diet, as something will have to be abandoned. On the other hand, this has nothing to do with hunger strikes, since the body receives all the substances necessary for its normal functioning. The diet is balanced and the most beneficial for health, but at the same time promoting weight loss. And if you suddenly “went over” with the daily amount of calories, you can always use them in the gym or at home.

If BJU is so important, then why are people not in a hurry to arm themselves with formulas and calculate this “golden ratio” for themselves? Mathematics scares many people, because the computational operations, although simple, need to be thoroughly understood in the sequence of actions. However, now this is no longer a problem, since there are a huge number of applications for gadgets that will do everything themselves, you just need to enter your age, height, weight and other individual indicators into the program. There are also online services that offer similar services. This is much faster and more accurate than sitting and calculating all these fractions yourself.

Here's what the resulting BJU ratio figures will allow you to do:

make a balanced diet;
eat right, without harm to health, unlike many diets;
control appetite;
get rid of weakness and lethargy, which are frequent companions of weight loss;
lose weight and keep the results;
achieve a set of muscle mass, if necessary;
male athletes - prepare the body for drying;
hone the figure;
improve health.

About proteins. Many mistakenly believe that in the body protein is found mainly in the muscles. In fact, it is present in all tissues - both in the skin and in the bones. And the human brain is also a protein substance. And from a scientific point of view, it is easy to explain why alcoholics degrade: under the influence of ethanol, the protein denatures.

Role in weight loss

Proteins, fats and carbohydrates, entering the body, perform certain functions that lead to weight loss. However, it is worth mentioning right away. First, results can only be achieved if they are present in the diet in the correct ratio. And secondly, the type of organic compounds that you will absorb is of great importance.

For example, animal proteins are much healthier than vegetable proteins. For weight loss, you need slow carbohydrates, not fast ones. And fats should be predominantly unsaturated omega-3, -6 and -9. Only with them it will be possible to achieve significant results.

Squirrels

Perform the following functions:

have a beneficial effect on the skin of the body, providing it with tone and elasticity - this guarantees the absence of stretch marks and sagging after losing weight;
make the body spend a lot of calories on their digestion;
are digested for a long time, guaranteeing a long-lasting feeling of satiety - this allows you to avoid harmful snacks and breakdowns;
regulate sugar and insulin in the blood, excluding their sharp jumps - glucose is thus not transported to fat depots, replenishing the already excess reserves;
protect the body from premature aging, which means that the slowdown in metabolism (this is the main reason for excess weight after 35) will occur much later;
improve metabolism;
form muscle mass, protecting it from splitting and contributing to the expenditure of fat reserves, rather than muscle fibers.

If the percentage of BJU in the diet is correct, if you manage to make a menu of products with animal proteins, slow carbohydrates and omega acids, you are guaranteed stable weight loss without the slightest harm to health.

About carbohydrates. There is a widespread belief that they get fat because of them. This statement underlies most diets that significantly reduce the daily intake of carbohydrate-containing foods. In fact, excess weight is gained due to overeating and misunderstanding of the boundaries between fast (unhealthy) and slow (useful) carbohydrates.

Percentage

First you need to figure out what the balance of BJU should be in proper nutrition (so far without the goal of losing weight). Until recently, the fraction 1:1:4 was considered the norm. It is still indicated by many sources. However, not so long ago, experts questioned the correctness of this proportion. It has a lack of proteins and an excess of carbohydrates. The latter will accumulate in the body and go into fat reserves. And due to a lack of protein, the breakdown of muscle fibers and a slowdown in metabolism will begin.

In this regard, additional studies began to be carried out and not so long ago, experts proposed another optimal ratio of BJU - 4:2:4. It is still being rechecked, questioned, and only not many begin to practice in practice.

For those who want to lose weight, the ratio is significantly transformed and turns into the following fraction - 5:1:2. This option will allow you to reduce weight, build muscle, and dry your body. Naturally, when summing up your menu under these numbers, you definitely need to play sports.

Nutritionists and fitness trainers talk about the relativity of these proportions. And if a neighbor carved a figure according to BJU 5: 1: 2, then this does not mean at all that this formula will allow you to do the same. For example, a number of sports publications offer completely different options:

for women - 2.2:2:4.5;
for men - 3:2:5.

Which of these percentages will help you lose weight, no specialist will say for sure. Only by trial and error will you be able to identify your “golden shot”.

About fats. Fat cells are rapidly destroyed due to physical exertion. And without them, they are able to live another 10 years even after the death of a person.

Daily calculation

In order to calculate BJU, you will need a daily calorie intake, which is also calculated individually. There are several ways to find out this indicator.

Mifflin-San Geor formula

men

Multiply weight in kg by 9.99.
Multiply height in cm by 6.25.
Add up both results.
Multiply age in years by 4.92.
Subtract the fourth from the third number obtained.
Add 5.
Multiply by A.

Women

From the first to the fifth steps are carried out in the same way as for men.
Then subtract 161.
Multiply by A.

Coefficient A is an indicator of physical activity, which is determined by the following parameters:

low physical activity (sedentary lifestyle): A = 1.2;
insignificant (sedentary work, rare walks, certain exercises, 2-3 times a week): A = 1.4;
average (training in the gym several times a week): A = 1.6;
high (daily sports): A = 1.7.

For a 30-year-old man 180 cm tall and weighing 90 kg with average physical activity:

90 kg x 9.99 = 899.1
180 cm x 6.25 = 1125
899,1 + 1 125 = 2 024,1
30 years x 4.92 = 147.6
2 024,1 — 147,6 = 1 876,5
1 876,5 + 5 = 1 881,5
1,881.4 x 1.6 = 3,010.4

It turns out: the daily calorie intake for a man with such parameters is 3,010.4 kcal.

For a 25 year old woman who is 175 cm tall and weighs 80 kg with little physical activity:

80 kg x 9.99 = 799.2
175 cm x 6.25 = 1093.75
799,2 + 1 093,75 = 1 892,95
25 years x 5 = 125
1 892,95 — 125 = 1 767,95
1 767,95 — 161 = 1 606,95
1,606.95 x 1.4 = 2,249.73

It turns out: the daily calorie intake for a woman with such parameters is 2,249.73 kcal.

Disadvantages of the method: the number of calories is too high, and rarely anyone can adequately determine the coefficient of their physical activity.

When losing weight, the resulting value should be reduced by 20%. It turns out that for a man you need to consume 2,408.32 kcal per day, for a woman - 1,799.784 kcal. Those who have ever dealt with the calorie content of their diet for weight loss know that these are quite large indicators.

Harris-Benedict Formula

Formula: BMR (Basal Metabolism) times AMR (Active Metabolism).

Female BMR: 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) - (4.330 x age in years).

Multiply the weight in kg by 9.247.
Add 447.593 to the result.
Multiply height in cm by 3.098.
Age in years times 4,330.

Male BMR: odds 88.362; 13.397; 4.799; 5.677 respectively.

Multiply the weight in kg by 13.397.
Add 88.362 to the result.
Multiply height in cm by 4.799.
Add the third to the second number you get.
Multiply age in years by 5.677.
From the number obtained in the fourth step, subtract what happened in the fifth.

with a sedentary lifestyle - 1.2;
with moderate activity - 1.375;
with average activity - 1.55;
for athletes - 1.9;
for building muscle mass - 1.2;
for weight loss - 0.8.

We leave the same man that was taken for the previous example (30 years old, 180 cm, 90 kg, for weight loss):

90 kg x 13.397 = 1,205.73
1 205,73 + 88,362 = 1 294,092
180 cm x 4.799 = 863.82
1 294,092 + 863,82 = 2 157,912
30 years x 5.677 = 170.31
2 157,912 — 170,31 = 1 987,602
1987.602 x 0.8 = 1590.0816

And a woman with the same parameters (25 years old, 175 cm, 80 kg, for weight loss):

80 kg x 9.247 = 739.76
739,76 + 447,593 = 1 187,353
175 cm x 3.098 = 542.15
1 187,353 + 542,15 = 1 729,503
25 years x 4.330 = 108.25
1 729,503 — 108,25 = 1 621,253
1,621.253 x 0.8 = 1,297.0024

The second formula is closer to reality than the first. It turned out that in order to lose weight, our average man needs to consume about 1,600 kcal daily, and a woman about 1,300 kcal. These are the numbers that nutritionists usually call.

BJU calculation

Now, with my own daily allowance calorie content, we calculate BJU per day, based on the optimal ratio and the following data:

1 g of proteins = 4 kcal;
1 g of fat = 9 kcal;
1 g of carbohydrates = 4 kcal.

For men

Based on the proportion 3:2:5, we get: 3 + 2 + 5 = 10 parts.

We divide the daily calorie content (1,600 kcal) into 10 parts, it turns out that 160 kcal falls on 1 part.

for proteins 160 kcal x 3 = 480 kcal;
for fats 160 kcal x 2 = 320 kcal;
for carbohydrates 160 kcal x 5 = 800 kcal.

We calculate BJU in grams:

480 kcal / 4 \u003d 120 g (proteins);
320 kcal / 9 \u003d 35.6 g (fat);
800 kcal / 4 \u003d 200 g (carbs).

For women

Based on the proportion 2.2:2:4.5 we get: 2.2 + 2 + 4.5 = 8.7 parts.

We divide the daily calorie content (1,300 kcal) into 8.7 parts, it turns out that 149.4 kcal falls on 1 part.

We multiply the resulting amount by the data from the proportion:

for proteins 149.4 kcal x 2.2 = 328.7 kcal;
for fats 149.4 kcal x 2 = 298.8 kcal;
for carbohydrates 149.4 kcal x 4.5 \u003d 672.3 kcal.

We calculate BJU in grams:

328.7 kcal / 4 \u003d 82.2 g (proteins);
298.8 kcal / 9 \u003d 33.2 g (fat);
672.3 kcal / 4 = 168.1 g (carbs).

But the calculations of losing weight do not end there. Now, when buying any product, you will need to carefully study the packaging of the product and see how many calories and BJU it contains (there are special tables for this). And only after that, add it to your diet, taking into account the resulting indicators. But such a serious and scrupulous approach to losing weight will turn into excellent results.

To correctly distribute proteins, fats and carbohydrates throughout the day (and this is a rather difficult task), follow the following recommendations from nutritionists.

Give up diets and use the formulas for calculating BJU - this is both more effective and healthier.
In the morning, you can treat yourself to something sweet to burn off the calories you have acquired during the day. But it is better if breakfast consists mainly of slow carbohydrates. As options: cereal cereals and egg dishes. Let the bread be whole grain.
It is better to refuse sugar in favor of honey or at least sweeteners.
For lunch, you can eat a small piece of fruit.
Lunch should be complete, that is, it should consist of two courses: the first (soup) and the second (fish, meat, vegetable side dish).
For an afternoon snack - something from low-fat dairy: natural yogurt, cottage cheese, kefir, fermented baked milk.
Dinner in calories should be 25% of the daily diet. It consists of food rich in fiber.
Before going to bed, you can eat an apple or a glass of yogurt.
Carefully study the labels of purchased products: their calorie content and BJU.
Try to avoid frying.
The menu should be varied.
You need to record the number of calories consumed per day every day, and not exceed the daily allowance.

If the problem of excess weight is not an empty phrase for you, it makes sense, before exhausting yourself with many hours of training and grueling hunger strikes, to figure out what BJU is, how their daily intake is calculated and learn how to make a menu in connection with the resulting numbers.

At first, it will be hard: to calculate every gram, every calorie, to impose calorie tables and constantly look at the packaging of what you buy and eat. But soon you will know without prompting how many proteins are contained in boiled chicken breast, and how many slow carbohydrates are in brown rice. But the most important thing is that you will gain a dream figure, which, with the constant maintenance of proper nutrition, will no longer acquire fat folds.

In their quest to lose weight, many girls try different nutrition systems, trying to find a way to lose weight quickly and effectively. We follow a low-carb diet, sit on a protein diet and constantly try to minimize the intake of fat in the body.

As a rule, all these diets give only a temporary result, and at the end of a period of strict nutrition, the weight returns. This is at best - at worst, the weight becomes even greater than it was before the start of the diet.

Pay attention!

In order to lose weight evenly, and then maintain the parameters of the subject 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 their deficiency, which leads to various problems not only with the figure, but also with vital systems. The intake of all of these substances is important for the normal functioning of metabolism.

Sources of proteins, fats and carbohydrates:

What percentage of proteins, fats and carbohydrates should be supplied with calories to our body?

Proteins - 30% of the diet

Protein in the period of weight loss is good because it gives a long-lasting feeling of fullness, 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 foods, the rest should be vegetable proteins. It is animal food that provides the body with amino acids that are of great importance for the normal functioning of the body.

Complete protein is found in beans, lean fish, cottage cheese. Avoid meats that contain more fat than protein, such as chicken thighs or fatty pork.

Fats - at least 10%

As bad as they are for your body, fats perform important functions in the body, including hormone production and cell building. Nutritionists divide these substances into saturated and unsaturated. The first group is more unhealthy, as it leads to an increase in cholesterol levels, so saturated fats should be consumed less.

A prominent source of unhealthy fats is today's popular palm oil, which is added to many industrial products. It is poorly digested and much more harmful than regular butter. Saturated fats are best obtained from animal foods. Sources of "healthy" fat are fatty fish and vegetable oil.

Carbohydrates - 60%

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 are found in fruits and vegetables.

Therefore, you see, it will be nice if most of the diet consists of fresh vegetables. The level of these substances must be monitored especially strictly, as excess carbohydrates turn into fats and are deposited at the waist and in other problem areas.

We are talking, first of all, about sweet and starchy vegetables and fruits, which should be consumed minimally.

Among carbohydrates there are so-called complex and light carbohydrates. Substances of the first group (vegetables, brown rice, cereals, fruits, whole grain flour dishes) are more useful, as they are slowly absorbed and do not lead to sharp jumps in blood glucose levels. Light carbohydrates (starch, sugar) turn into fat faster.

Naturally, all 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 a good result with moderate intensity training (about three times a week). It is this formula that is considered optimal in order not to feel hungry for a long time and at the same time not to overeat. Also, the ratio of BJU can be different for women and men.

How to calculate the balance of BJU individually?

The calculation takes into account several factors, such as gender, weight, age, activity coefficient (lifestyle, intensity of training 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 gradually return to normal weight.

One gram of protein - four calories
One gram of fat - nine calories
One gram of carbohydrates - four calories

For the lower calorie threshold (1200 calories), this figure will be:

proteins: 30% of total calories - 360 calories or 40 grams
fats: 10% of total calories - 120 calories or about 13 grams
carbohydrates: 60% of total calories - 720 calories or 180 grams

Please note that these figures are minimum 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 to a rigid express diet, which is not recommended by nutritionists, since a serious metabolic failure can occur, which will then be difficult to restore.

Basic rules for maintaining the balance of BJU:

Carefully study the labels of products - there you will find a description of the quantitative content of proteins, fats and carbohydrates.
Try to eat varied, your favorite foods (even if they are very healthy) alternate with those that you are not used to eating as often as possible.
Cook foods only in healthy ways - boil, bake, stew. So you minimally change the content of proteins, fats and carbohydrates in them.
If possible, count how many calories you consume every day and try not to increase this rate, but if necessary, evenly and smoothly reduce it.

Of course, in order to eat a balanced diet every day, you will have to count not only the calories eaten, but also carefully weigh the products. Once you get used to eating according to this system, you will understand that there is nothing complicated about it.

Girls who are serious about healthy weight loss 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. By visiting a supermarket or market once a week with such a list, you can save yourself from daily troubles, and at the same time, the risk of overeating or losing count.

To facilitate this task, especially for beginners, we can advise you to get a kitchen scale, beautiful diaries, and even download special computer programs or applications for smartphones. These tools make balancing nutrition real and easy.

Source: http://xn----htbbacbpccnglsso1ag.xn--p1ai/index.php?id=1226

The right balance of proteins, fats and carbohydrates in a balanced diet

What can better testify to the health of all organs, no matter how beautiful and well-being? And they largely depend on the content of our daily diet. After all, it is not without reason that one aphorism says that “a person is what he eats”.

Basic knowledge about the composition of food products 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.

And therefore, in order to correctly observe the proportions of the consumption of "building material", you need to understand the role of the main elements well.

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 material" of the body. It is from it that new cells are created, it is he who ensures the integrity of cell membranes.

Protein exists in two versions: 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, and dairy products. The second type of protein is found in plant foods. It is based on the so-called non-essential amino acids.

Nuts, leguminous plants, cereals are richest in defective protein. The total proportion of protein in the diet, according to experts, should be 14-16%, and the daily dose should be based on: 1 gram of protein per 1 kg of body weight. Moreover, complete and inferior 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 wasted energy.

All fats are divided into two types, each of which the human body needs in its own way: vegetable origin; animal origin.

Vegetable fats contain 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), nuts, whole grain cereals. Animal fats are hidden in meat, fish, milk, eggs.

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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. This hormonal imbalance leads to high risk suicide and the development of various depressions.

The daily proportion of fat in the diet of any person should be 30%. At the same time, it is important to combine fats with fiber-rich plant foods and follow the recommended ratio of animal and vegetable fats in the menu: 70% to 30%.

Carbohydrates

Carbohydrates are the main source of energy 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 been getting refined carbohydrates from ordinary products: sugar and starch. It is worth mentioning 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. It is best if it is 60% of the daily menu. It is recommended to give preference to natural carbohydrates.

Remember that the ability of carbohydrates to be converted into fats is a direct threat to the formation of excess weight.

Therefore, choose carbohydrate products that contain insoluble and poorly soluble dietary fiber (fiber), vitamins and others. nutrients. A prime example such products are whole grain cereals, vegetables, fruits.

You can cook any dishes from them, for example, a white cabbage salad will be delicious.

Source: http://dieta-prosto.ru/b162/Pravilqnyj_balans_belkov_zhirov_i_uglevodov_v_racionalqnom_pitanii

Calorie content and balance of BJU

Speaking about weight loss, the topic of calorie content or energy value.

The network offers a wide selection of daily calorie counters, as well as special food calorie tables with ready-made parameters.

However, it is worth understanding what calorie content really is, and how this figure compares with another equally important indicator - BJU.

Terminology

Energy value - calories- represents a certain amount of energy released in the body from food during their digestion and complete assimilation. In other words, the products "burn" in the body, releasing heat. This value is measured in kilocalories, which are commonly called "food calories", without the prefix "kilo".

In contrast to the energy value, there is also the nutritional value products. This category includes the content of carbohydrates, fats and proteins per 100 grams of ready-to-eat product.

The 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, exercise stress, lifestyle and so on.

Excursion into history

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, introduces the calculation of the calorie content of foods into general distribution.

In 1917, the physician Lulu Peters published his book entitled Calorie Solving: All About Diet and Health. This is the first work in nutrition, which is aimed at promoting calorie counting in order to get rid of excess weight and keep yourself in great shape.

The main idea of the book is as follows: "In order to keep your weight under control, you need to monitor the number of calories consumed."

To do this, the doctor taught me to change the course of thinking and think not about eating a slice of black bread, but about eating exactly 100 calories of bread. The ideas of Lulu Perez were supported in the United States and began to actively become popular among the population. However, "American fun" is soon on the wane.

The revival of the question of the energy value of products begins in the 50s during the fashion for thinness and miniature models. Women's magazines are beginning to recall the simple, but efficient way weight loss, using which even the most average housewife will be able to have model parameters.

In the 60s, Twiggy's "reed" becomes the main star of the catwalk, the forms of which will be standards for a couple of decades. In all this hectic struggle with extra pounds and weight control, counting calories is considered a prerequisite for a proper diet.

Types of calorie foods

Proteins, fats and carbohydrates

In order to maintain an energy balance and make the right diet, one should take into account not only such an indicator as calories, but also take into account the ratio of BJU - proteins, fats and carbohydrates.

Squirrels

Proteins are considered complete if they 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.

The second group is proteins of plant origin; however potatoes, legumes, Rye bread, wheat bran partially contains a complete protein.

Protein deficiency can lead to stunted growth in children and retarded mental development.

In adults, the lack of this substance is manifested in a decrease in the body's resistance to infections, a decrease in immunity, as well as a violation of blood flow. But excess is no less harmful.

With excessive consumption of protein foods, obesity occurs, the formation of stones in urinary tract, as well as diseases of the kidneys, liver and joints.

Fats

The feeling of fullness with food is a sign of the presence of fats in the body. Most of the incoming lipids are consumed as an energy material. Only together with fats do vitamins A, D, E, F come in and are fully absorbed.

As for 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

The body's main source of energy is carbohydrates. They are divided into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type is starch, glycogen, pectin and fiber.

Useful advice!

A lack of carbohydrates can lead to disruption 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, then excessive consumption of carbohydrate foods is fraught with the occurrence diabetes, atherosclerosis and obesity, as well as disorders in the digestive system.

The ratio of BJU and calories

In order to determine the importance of combining caloric content and calculating the BJU of food consumed, you should understand what exactly this ratio represents. ________________________________________________________________________________

As an example, let's take the usual sugar.

Its calorie content 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 to replenish energy reserves, you should only eat about 450 grams of sugar during the day.

However, such nutrition 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 - 10 to 35% Fats - 20 to 35%

Carbohydrates - from 45 to 65%

At the same time, for people who want to lose weight, the above parameters look a little 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 1g per 1kg of weight.

If during weight loss the mandatory consumption rate is not taken into account, then 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 create a balanced diet for yourself, which will allow you to lose weight without harm to health and with maximum results.

Some numbers

These simple formulas will help you correctly and individually calculate the amount of calories, proteins, fats and carbohydrates needed in order to lose weight.

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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 figure should be multiplied by the activity coefficient: Low (mainly 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 (intensive exercise 5-7 times a week) - 1.73 All this can be done much easier using our calculators. About 20% should be subtracted from the obtained indicator in order to obtain the daily rate at which the body begins to lose excess weight. This figure has a certain 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. Calculate BJU

Pay attention!

It should be noted that 1 gram of proteins and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal. Therefore, proteins should be 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)/4Proteins (if the upper limit is 1600) = (1600 x 0.35)/4

Result: from 93 to 140g per day

Fats(if 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 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, using the example of theory and practical calculations, the fact that calorie content and BJU indicators are closely interconnected with each other has been proved.

It is important to take into account all these data when drawing up the right balanced diet, not only for weight loss, but also to keep the body in great shape.

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Speaking about weight loss, the topic of caloric 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 worth understanding what calorie content really is, and how this figure compares with another equally important indicator - BJU.

Terminology

Energy value - calories - represents a certain amount of energy released in the body from food during their digestion and complete assimilation. In other words, the products "burn" in the body, releasing heat. This value is measured in kilocalories, which are commonly called "food calories", without the prefix "kilo".

In contrast to the energy value, there is also nutritional value of products. This category includes the content of carbohydrates, fats and proteins per 100 grams of ready-to-eat product.

The 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.

Excursion into history

The initial data for the study of calories date back to 1891-1897. At that time, the American chemist E. Wilber and physicist E. Rose studied the relationship between human heat transfer and the calorie content of the nutrients he absorbed. Later, their follower and student F. Benedict obtained 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, introduces the calculation of the calorie content of foods into general distribution.

The main idea of the book is as follows: "In order to keep your weight under control, you need to monitor the number of calories consumed."

To do this, the doctor taught me to change the course of thinking and think not about eating a slice of black bread, but about eating exactly 100 calories of bread.

The ideas of Lulu Perez were supported in the United States and began to actively become popular among the population. However, "American fun" is soon on the wane.

The revival of the question of the energy value of products begins in the 50s during the fashion for thinness and miniature models. Women's magazines are beginning to recall a simple but effective way to lose weight, using which even the most average housewife can have model parameters.

Types of calorie foods

Proteins, fats and carbohydrates

In order to maintain an energy balance and make the right diet, one should take into account not only such an indicator as calories, but also take into account the ratio of BJU - proteins, fats and carbohydrates.

Squirrels

It is impossible to compensate for this substance in the body with other components. There are no substitutes for proteins. These amino acids must be supplied with food in finished form.

Proteins are conventionally divided into two categories: complete and inferior.

Complete 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- proteins of vegetable origin; however, potatoes, legumes, rye bread, 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 is manifested in a decrease in the body's resistance to infections, a decrease in immunity, as well as a violation of blood flow.

But excess is no less harmful. With excessive consumption of protein foods, obesity, the formation of stones in the urinary tract, as well as diseases of the kidneys, liver and joints occur.

Fats

The feeling of fullness with food is a sign of the presence of fats in the body. Most of the incoming lipids are consumed as an energy material. Only together with fats do they enter and are fully absorbed. As for 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 a decrease in immunity occur. An excess of lipids provokes obesity, and also contributes to the development of atherosclerosis.

Carbohydrates

The body's main source of energy is carbohydrates.. They are divided into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type is starch, glycogen, pectin and fiber.

As for the excess, the excessive consumption of carbohydrate food is fraught with diabetes, atherosclerosis and obesity, as well as disorders in the digestive system.

The ratio of BJU and calories

In order to determine the importance of combining caloric content and calculating the BJU of food consumed, you should understand what exactly this ratio represents.

Let's take regular sugar as an example. Its calorie content 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 during the day.
However, such nutrition is at least comical and incredibly harmful.
________________________________________________________________________________

Proteins - from 10 to 35%
Fats - 20 to 35%
Carbohydrates - from 45 to 65%

At the same time, for people who want to lose weight, the above parameters look a little different: proteins - 30%, fats - 20%, carbohydrates - 50%.

That is why it is important to create a balanced diet for yourself, which will allow you to lose weight without harm to health and with maximum results.

Some numbers

These simple formulas will help you correctly and individually calculate the amount of calories, proteins, fats and carbohydrates needed 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 using our.

About 20% should be subtracted from the obtained indicator in order to obtain the daily rate at which the body begins to lose excess weight.

This figure has a certain 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. Calculate BJU

It should be noted that 1 gram of proteins and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal.

Therefore, proteins should be 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 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

Fat (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, using the example of theory and practical calculations, the fact that calorie content and BJU indicators are closely interconnected with each other has been proved.

It is important to take into account all these data when drawing up the right balanced diet, not only for weight loss, but also to keep the body in great shape.