The balance of proteins, carbohydrates and fats for your body. Bju for weight loss Balance of fats proteins carbohydrates balanced diet

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- 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.

To ensure proper nutrition, it is very important to maintain a balance in the intake of proteins, fats and carbohydrates. None of these substances can be eliminated from the daily diet without harming the entire body.

Carbohydrates replenish the energy supply of the body and normalize the metabolism of proteins and fats. When combined with proteins, they are converted into a certain type of enzymes, hormones, the secretion of the salivary glands and a number of other important compounds.

Depending on the structure, simple and complex carbohydrates are distinguished. Simple ones are easy to digest and have low nutritional value. Their excessive use leads to a set of extra pounds. In addition, an excess of simple carbohydrates favors the growth of bacteria, leads to intestinal diseases, worsens the condition of teeth and gums, and provokes the development of diabetes.

In foods containing simple carbohydrates As you can see, there is practically no benefit. Their main sources are:

  • sugar;
  • white bread and pastries;
  • any kind of jam and jam;
  • pasta made from white flour.

It is better to refuse the use of such products at all, as they contribute to obesity in the shortest possible time.

It is better to give preference to simple carbohydrates contained in vegetables and fruits. It is very useful to eat watermelon, bananas, pumpkin, turnips in the morning.

Complex carbohydrates (or polysaccharides) contain a significant amount of fiber, which is essential for lowering blood cholesterol levels, preventing gallstones, and controlling appetite. Polysaccharides are able to saturate the body for a long time. Also among the positive properties of polysaccharides can be identified:

  • providing the body (in addition to calories) with valuable nutrients, vitamins and microelements;
  • slow processing by the body, as a result of which the release of sugar into the blood occurs at a low rate;
  • ingestion with liquid food, which improves the functioning of the digestive system.

What foods contain complex carbohydrates? Healthy carbohydrate foods include:

  • oatmeal and buckwheat;
  • brown rice;
  • peas, beans and lentils;
  • some vegetables and fruits;
  • greenery;
  • nuts.

Lack of polysaccharides in the body can cause weakness, drowsiness and bad mood. However, you should not get involved in eating foods containing complex carbohydrates either: in an immoderate amount, they can also lead to the formation of excess weight.

It is not necessary to exclude carbohydrate foods from the diet, even for people who are prone to fullness. We recommend that you simply follow a number of rules that prevent the transformation of carbohydrates into fat:

  • Eat small meals, but often.
  • Monitor the amount of carbohydrates consumed: no more than 50–70 g per serving.
  • Eliminate the use of sweets, packaged juices, soda, pastries, and give preference to legumes and whole grain dishes.
  • Actively engage in physical education and sports, spending calories from carbohydrate foods.

Squirrels

Protein is a vital substance. Protein contributes to the growth of muscles and muscle tissue, takes part in metabolic processes. Proteins are digested and broken down into amino acids, which the body uses to make its own protein. Plant-based protein sources offer a number of benefits:

  • in addition to protein, they contain carbohydrates, useful vitamins and minerals that are very well absorbed;
  • they do not contain saturated fats, cholesterol, hormones and antibiotics that adversely affect the work of all body systems.

Vegetable protein contains the following products:

  • peas;
  • beans;
  • Rye bread;
  • rice, pearl barley and buckwheat.

Excessive consumption of protein foods threatens to overload the liver and kidneys, which occurs due to protein breakdown products. Also, an excessive content of proteins in the body is fraught with putrefactive processes in the intestines.

Fats

Fats are a source of energy. In addition, they are necessary for the successful absorption of a number of vitamins by the body and serve as a supplier of essential fatty acids.

There are two types of fats: saturated and unsaturated. Saturated fats contribute to the accumulation of cholesterol and the formation of atherosclerotic plaques. Unsaturated fats, when consumed in moderation, can burn fat and prevent blood clots.

Unsaturated fatty acids are found in vegetable fats, they do not contain cholesterol, but on the contrary, they help cleanse the body of it, preventing thrombosis and atherosclerosis, promote the separation of bile and normalize bowel function. This type of fat is easily digested and digested quickly enough.

Unsaturated fats are found in the following plant foods:

  • sunflower, olive, linseed and corn oil;
  • nuts and seeds;
  • olives and olives.

Fats are essential for the body. If they are completely excluded from the diet, then a number of negative consequences may appear:

  • dry skin;
  • bad mood and depression;
  • chronic fatigue and drowsiness;
  • constant feeling of cold;
  • inability to concentrate.

It should be mentioned that the absence of fat in the diet will not lead to weight loss, but, on the contrary, may result in the appearance of extra pounds. The fact is that the body will compensate for the lack of fat using proteins and carbohydrates. And eating fats and simple carbohydrates in large quantities, you are equally at risk of gaining excess weight.

With excessive consumption of fats, the absorption of protein, magnesium and calcium worsens, problems with the digestive system arise. Proper fat metabolism will ensure the use of vitamins contained in vegetables and fruits.

Balance of proteins, fats and carbohydrates

Proteins, fats, carbohydrates contained in food should be counted for the consumption of sufficient and necessary amounts.

To control weight, you need to know what is the optimal daily rate BJU. The most successful ratio of proteins, fats and carbohydrates (BJU) is 4: 2: 4. It is necessary to note the daily rate of each of the components:

  • proteins - 100-120 grams, with intensive physical labor, the norm increases to 150-160 grams;
  • fats - 100-150 grams (depending on the intensity of physical activity during the day);
  • carbohydrates - 400-500 grams.

Note that 1 gram of protein and carbohydrates contains 4 kcal, and 1 g of fat - 9 kcal.

The basics of proper nutrition

And fats, and carbohydrates, and proteins are necessary for the full functioning of all vital systems of the body. To summarize the above and add some new information, we suggest that you familiarize yourself with the recommendations that will allow you to ensure the right approach to nutrition:

  • Study the daily intake of BJU and try not to exceed it, an excess (as well as a lack) of substances will negatively affect your health.
  • Consider your weight, lifestyle and physical activity when calculating the norm.
  • Not all proteins, fats, and carbs are beneficial: opt for foods that contain complex carbohydrates and unsaturated fats.
  • Eat fats and complex carbohydrates in the morning, and proteins in the evening.
  • Products containing proteins, fats and complex carbohydrates, subject to heat treatment only in the form of steaming, stewing or baking, but in no case frying in oil.
  • Drink more water and eat fractionally, as this diet can provide better absorption of substances.

Knowing about proteins, fats and carbohydrates will help you create the right and balanced menu for every day. A properly selected diet is a guarantee of health and well-being, productive working hours and good rest.

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 activity. 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

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

Women

  1. From the first to the fifth steps are carried out in the same way as for men.
  2. Then subtract 161.
  3. 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:

  1. 90 kg x 9.99 = 899.1
  2. 180 cm x 6.25 = 1125
  3. 899,1 + 1 125 = 2 024,1
  4. 30 years x 4.92 = 147.6
  5. 2 024,1 — 147,6 = 1 876,5
  6. 1 876,5 + 5 = 1 881,5
  7. 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:

  1. 80 kg x 9.99 = 799.2
  2. 175 cm x 6.25 = 1093.75
  3. 799,2 + 1 093,75 = 1 892,95
  4. 25 years x 5 = 125
  5. 1 892,95 — 125 = 1 767,95
  6. 1 767,95 — 161 = 1 606,95
  7. 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).

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

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

  1. Multiply the weight in kg by 13.397.
  2. Add 88.362 to the result.
  3. Multiply height in cm by 4.799.
  4. Add the third to the second number you get.
  5. Multiply age in years by 5.677.
  6. 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):

  1. 90 kg x 13.397 = 1,205.73
  2. 1 205,73 + 88,362 = 1 294,092
  3. 180 cm x 4.799 = 863.82
  4. 1 294,092 + 863,82 = 2 157,912
  5. 30 years x 5.677 = 170.31
  6. 2 157,912 — 170,31 = 1 987,602
  7. 1987.602 x 0.8 = 1590.0816

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

  1. 80 kg x 9.247 = 739.76
  2. 739,76 + 447,593 = 1 187,353
  3. 175 cm x 3.098 = 542.15
  4. 1 187,353 + 542,15 = 1 729,503
  5. 25 years x 4.330 = 108.25
  6. 1 729,503 — 108,25 = 1 621,253
  7. 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, having our own daily calorie intake on hand, 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.

  1. Give up diets and use the formulas for calculating BJU - this is both more effective and healthier.
  2. 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.
  3. It is better to refuse sugar in favor of honey or at least sweeteners.
  4. For lunch, you can eat a small piece of fruit.
  5. Lunch should be complete, that is, it should consist of two courses: the first (soup) and the second (fish, meat, vegetable side dish).
  6. For an afternoon snack - something from low-fat dairy: natural yogurt, cottage cheese, kefir, fermented baked milk.
  7. Dinner in calories should be 25% of the daily diet. It consists of food rich in fiber.
  8. Before going to bed, you can eat an apple or a glass of yogurt.
  9. Carefully study the labels of purchased products: their calorie content and BJU.
  10. Try to avoid frying.
  11. The menu should be varied.
  12. 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.

This is a purely practical proportion. For example, if you choose a 40-40-20 diet, you may feel that you do not have enough energy for training. If you're cutting back on protein too much, you may feel like you're craving something meaty. With a decrease in fat to 10%, you may feel chronic hunger and irritability. In general, experiment, and sooner or later you will return to the proportion of 5-3-2, which can sometimes change slightly depending on the situation and the period of training.

Stick to the golden mean and, depending on the goals, adjust it, but do not go to extremes. Only practical results and well-being will bring you to your golden mean.

Most likely, it will be 50-30-20, but with minor changes plus or minus 5-10%.

There are the following dietary options:

1. Basic moderate menu 1

5-3-2 (50-30-20% carbs, protein and fat resp.) without 20% TDEE deficiency

2. Basic moderate menu 2

5-3-2 with a 20% deficit

3. Low Carb Menu 1 (Low or Moderate Fat) with 20% Deficit

3-5-2 or 4-5-1 and other variations when the percentage of protein prevails over fat and carbohydrates.

This menu is cleverly used in "no-restriction" diets, where you are told that you can eat as much as you want and still lose weight.

To begin with, I am sure that the first 3 options, examples of which I have compiled in the menu, will be enough for you. See reference materials in this section.

There are also other combinations.

4. Low Carb Menu 2 (no 20% deficit)

It is difficult to comply with it, because. it's actually just proteins with vegetables. This is the Kremlin diet. Good for a short period, or for extreme endomorphs with stubborn fat. Does not combine with intense training, because there are practically no carbohydrates. It is fraught with energy failures, apathy, loss of motivation, depression.

5. High Carb Low Fat Menu 1

without 20% deficit

6-2-2 or 6-3-1

6. High Carb Low Fat Menu 2

with 20% deficit

6-2-2 or 6-3-1

Menus 5 and 6 are more suitable for swimmers, runners, who have long-term intense loads prevail over strength ones and need a huge supply of energy.

In addition to calorie balance, it is also necessary to consider the concept of a combination of types of calories. What, with what and when to eat is of great importance.

You have probably heard of such a thing as separate meals. Without dwelling on his absurd moments, such as: "proteins are not digested along with carbohydrates", to which I could add that fiber is not digested by the body at all, let's not eat it and in general, part of the food is not digested, let's eat intravenously, so as not to burden the stomach at all, then in general, there really are combinations of products that are better not to be consumed together.

For example, it is better not to consume dairy and meat products together. Eating sugar, fat, and alcohol together leads to rapid fat gain. The blood sugar level jumps, insulin begins to be produced, and just then the fat came in.

Now if I drink alcohol, I try to do it in combination only with low-fat salads and meat.

The combination of milk and meat causes elementary indigestion.

The big disadvantage of separate nutrition is that

1. The total calorie content is not taken into account, and according to the law of energy balance, if you eat more than you burn, then you will get better regardless of whether you eat healthy or harmful food.

2. Separate nutrition does not always take into account the benefits of products. Those. You are allowed to eat EVERYTHING, but not together. For example, you can eat every day fried potatoes, but apart from chicken, which should be eaten in a few hours, and you should lose weight ...

The idea of ​​separate meals is a good commodity for the market, but it is not of great value for burning fat.

The combination of protein, starchy carbohydrates and fiber-based carbohydrates provides a high level of satiety and long digestion of food, which allows food to be absorbed more efficiently and completely. Do a simple experiment. Eat rice with vegetables without meat or rice with vegetables and meat. You will get full much faster in the second case, even if the number of calories is the same as in the first case. In addition, in the first case, you will quickly get hungry again.

Proteins and fiber-based carbohydrates regulate blood sugar levels, preventing them from jumping up and down as much as when eating carbohydrates separately from protein.

At the same time, proteins alone will not give you the vigor and energy that you get with carbohydrates, which in any case will negatively affect the quality of your workouts. You will simply fall down from even minor physical activity. It will be more difficult for you to wake up in the morning, it will make you sleepy during the day, irritability and chronic fatigue will increase. In general, anyone who has dealt with a low-carb diet knows what I mean. Suffice it to recall that with a sharp reduction in carbohydrates, bread and pasta (not to mention pizza and pastries) become just an obsession, and meat simply starts to turn back.

So, summing up, here are the reasons that justify the need to eat protein and carbohydrates together:

1) If you do not consume protein with every meal, then the nitrogen balance of the body is disturbed. The problem is that protein cannot be stored like carbohydrates. If you do not consume proteins, which are the main source of amino acids, then your body will begin to devour its own muscles, which contain amino acids.

2) In order to deliver protein (amino acids) to the muscle cell, insulin is needed, which is released more actively when carbohydrates are consumed.

3) Control of the feeling of fullness.

4) The rapid rise in blood sugar levels causes the release of a large amount of insulin, the purpose of which is to remove excess sugar from the blood. Your goal is to ensure a slow release of insulin, because a large amount of insulin is responsible for the accumulation of fat and preventing the fat that is in the fat cell from being transported (to the muscles where it is burned). In addition, in the long term, we can acquire such a wonderful gift as diabetes. I don't think comments are needed here.

5) The body is able to store only 300-400 grams of glycogen in the muscles. Muscle glycogen is the main source of energy used in training. If you eat only proteins, then your level of physical activity will drop dramatically. Irritability, drowsiness will increase, you will start skipping workouts and eventually quit them completely. How much patience you have is a relative question, but even the most iron psyche will fail sooner or later, and you will find yourself one fine day near the refrigerator, devouring everything that lies before your eyes.

The main source of glycogen, as I said, is complex carbohydrates (complex carbohydrates).

6) Protein consumed with each meal slows down digestion, which allows you to stabilize sugar levels and moderate insulin release, preventing spikes in blood sugar.

7) Consuming fiber-based carbohydrates (vegetables) also slows down digestion and stabilizes blood sugar levels.

8) Proteins have a high thermal effect. Complex carbohydrates are smaller.

Now let's figure out what to eat, when and in what quantities.

Some people tell me that it's the portion size that counts. If you do not transfer, then everything will be in order.

Of course, overeating is bad, but if you don't count calories, then it's likely that you have no idea how many calories are in the dish you eat. Portion size is not an indicator. For example, take a simple salad of fresh tomatoes and cucumbers. A small plate, the total weight is 250 g. It seems to be an ideal portion. How many calories are in it? Let's say 150.

But if I add only 2 tablespoons of olive oil and 30 g of grated cheese to the salad, then the salad from a light 150-calorie dish turned into a full-fledged 500-calorie breakfast for a healthy man, practically unchanged in size. This happens even with moderate use of oil. Now imagine if you splashed oil into the salad with all your heart. Many people complain to me that they eat only salads with cheese and sometimes meat, but at the same time they cannot lose weight. When I asked about oil, they answered me in surprise: “what does oil have to do with it, well, I seasoned it a little for taste and that’s it” ... This “little” most often contains 2-3 times more calories than the dish itself.

The cases are many, but the problem with almost all people is that they don't count "condiments, sauces, etc.", which often contains more calories than the dish itself.

mayonnaise, dressings (salad dressings), vegetable oil, mustard, etc. contain more than 500 kcal per 100 g of weight (for comparison, chicken is only 120-130 kcal per 100 g). In addition, the quality of the calories contained in such "harmless things" is simply terrible. As a rule, they use the lowest quality fats and margarines, which are mixed with chemical flavors. In fact, these are trans fats and chemistry, which not only are not combined with weight loss, but also with health in principle.

So... now you've learned that calories can come from sources you didn't even know existed. Now you understand that the same calories will have exactly the opposite effect depending on when and how much they are consumed.

Don't be fooled by the slogans "light butter", "light margarine", "easy dressing", etc.

These things are made from low quality fat. By additional chemical processing, they may have reduced the concentration of calories, but this does not mean that they become more useful and cease to be fat.

Light mayonnaise is the same as light cigarettes. As a result, you will still take your harmful dose not in quality, but in quantity, just by eating (smoking) more.

Source http://www.s-body.com/index.php?option=com_content&task=view&id=352&Itemid=91&limit=1&limitstart=5

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

In pursuit of a slender body, women and men are ready for a lot. What they can’t come up with: different activities, exercises, diets and fasting days to maintain physical fitness. A rational ratio of proteins, fats and carbohydrates for weight loss is a consistently popular and effective way to control weight, which is based on the use of a calorie calculator plus BJU calculation. Do you know all the features: what is it, what is the plus, how to calculate everything correctly? Let's take a look at everything in order!

What is BJU

An abbreviation that is widely used to denote 3 words: proteins, fats, carbohydrates is BJU. For competent weight loss and well-being in general, it is extremely important to observe the energy balance of the body - what we get with food, and then we spend it throughout the day when walking, mental activity, playing sports. An excess or deficiency of one or another useful substance / mineral can play a cruel joke on health. It is important to ensure that the energy intake/expenditure is at the right level.

The main sources of BJU are food. For example, from meat, fish, milk and eggs, the body will be saturated with a large amount of protein. Vegetables, flour products and even chocolate are rich in carbohydrates. Including oil and fatty meat in the menu, we get fats. However, it is better to choose unsaturated organic compounds - their optimal amount is in seeds, oily fish, nuts. It is important that the diet is balanced, the regime is thought out, all these elements are present in the norm.

Optimal ratio of proteins, fats and carbohydrates

The norm of BJU is determined for each individually, while “repelling” from weight, age, gender, activity. However, nutritionists are of the opinion that the optimal proportion is 1:1:4. This ensures a balanced diet and the intake of the required amount of kcal. For athletes and muscle growth, the distribution formula is different - 1: 0.8: 4, and for gaining large mass, the need for carbohydrates will increase by 2 times.

BJU norm for weight loss

Do you wish to become slimmer? Then the calculation of BJU for weight loss as a percentage will have a different look. You can start the fat burning process by increasing the percentage of proteins (white meat, eggs, seafood, cottage cheese, milk and kefir) and reducing carbohydrates (sweets, pastries, pasta, potatoes). You should not go to extremes, arrange tests for yourself at a minimum - keep the ratio of proteins, fats and carbohydrates for weight loss "adequate". The main thing is to know the optimal combination. Plus, do not disdain training: muscle tone is good. Don't forget about healthy sleep.

The ratio of BJU for weight loss for women

We will take the daily ration of a person as conditional 100%. You will start to lose weight if you follow a diet that consists of 30-35% protein, 10-25% fat, 45-50% proper carbohydrates. If you are going to undergo drying, then you need to observe the reduction of carbohydrates and fats to a minimum. The ideal percentage of BJU for weight loss is 30:20:50%. Girls do not need to give up fats, their weight should be within the normal range, because they play an important function for the body (they affect the health of the reproductive system, hormone synthesis, are needed for hair and nails).

How to calculate BJU for weight loss

First, it is important to determine the calorie content that the body needs for a day, and then you can calculate the BJU for weight loss. So, several steps:

  1. Calculation of metabolic rate: 655 + (9.6 * current weight in kilograms) + (1.8 * your height) - (4.7 * full years).
  2. We will adjust for your activity: very low (constantly sit) - 1.20, small (exercises a couple of times a week) - 1.38, medium (up to 5 times every week with a small load) - 1.55, high (do intensive and complex workouts) - 1.73.
  3. From the result we subtract 500 calories, we get the daily rate, for example, 1500.
  4. You can expand the limit: + -200 calories (1300-1700). Below - already harm to the body, slow metabolism, hormonal disbalance. Above - forget that you will lose weight, on the contrary, you will gain excess weight, because the income will not be spent.

How much protein do you need per day to lose weight

Based on the information received and knowledge about the level of substances, we can conclude that the norm of proteins for weight loss is 1300 (calories) * 0.30 (normal protein level) / 4 (kcal per 1 g), i.e. 97.5 g .This is the lower limit. The upper will be 1700 * 0.35 / 4 = 149 g. Your allowable intake is 97-149 g. Remember, falling below the limit means exposing the body to increased stress. Instead of burning fat, get a stagnant metabolism.

How much fat do you need per day for weight loss

In the same way, we calculate the amount of fat during weight loss. Minimum formula: 1300 (calories) * 0.15 (normal fat) / 9 (kcal per 1 g), i.e. 22 g. Upper bound: 1700 * 0.20 / 9 = 38 g. If you increase the grams, then you will not achieve the effect of losing weight. Stick to the recommended indicators (in our case, from 22 to 38 g) and you will definitely see the result.

How many carbs do you need per day to lose weight

The third group of our ratio is considered exactly the same. The minimum rate of carbohydrates per day for weight loss will be 146 g: 1300 (calories) * 0.45 (normal level) / 4 (kcal per 1 g). At the same time, the upper threshold for active weight loss is 191 g: 1700 * 0.50 / 4. Keep in mind that you need to give up fast calories - chocolate, cookies, chips, crackers, bananas, potatoes are also banned. They are not helping us in the fight against excess hated weight! You need slow "comrades".

What carbohydrates can you eat while losing weight

The consumption of "complex" foods that contain fiber is recommended. They will saturate the cells with useful components. Replace soda and sweets with broccoli, lettuce, cabbage, pasta exclusively from durum varieties, brown rice, buckwheat, beans, lentils. Carbohydrates for weight loss should be those where the starch content is minimal. Corn, legumes, grain products - leave for better times.

Formula for calculating BJU

The ratio of proteins, fats and carbohydrates for weight loss can be different - we figured it out. Calculating BJU for weight loss is simple, it does not take much time. The nutrition program is compiled individually, therefore the calorie counter, percentage of organic compounds may vary. A rational combination of diet, exercise and rest will help you lose weight. Determine the best option yourself or online using a calculator!

Calculation of BJU on an online calculator

You can not bother with the calculations, but use the BJU calculator online. All you need is to write down the data of your weight, height, gender, goals (to lose weight / gain weight), lifestyle. The system will calculate the rest automatically. Decryption is not needed. The calculator will help answer the following questions:

  1. How many calories, BJU do you need per day?
  2. How many calories do you need to consume to gain / lose / stay in shape?
  3. Do you need BJU? Your norm of BJU per day is the boundary limits.

Video: The correct ratio of BJU for weight loss

Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

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The ratio of proteins, fats and carbohydrates for weight loss - how to calculate correctly using formulas