Diet based on counting calories, called a diet in name only. To achieve the goals, be it weight, or burning fat, you need to know what and in what quantities you consume.
The majority of experts and nutritionists believe that this diet counting calories, fat, protein and carbohydrates is the most effective and harmless to the body. How should limit yourself to high-calorie food depends on how many extra pounds you want to lose. Or dial.
4 calories per gram.Protein intake be established in accordance with your weight. At the rate of one gram per kilogram of desirable body weight per day. That is, if you weigh 90 kg and want to weigh 80, you need to consume 80 grams of protein a day. Conversely, if you want to weigh 90 kg. — consume 90 grams. The maximum amount of protein able to be absorbed by the body — 110-120g. a day. It is not necessary to exceed these values, because the possible poisoning of a protein, or rather its decay products – ketone bodies.
9 calories per gram. Healthy fats you need to consume at the rate of 1 gram per kilogram of desired weight. Thus, for our example above, 80-pound male who wants to weigh 90, have to consume 100 grams of (healthy) fat per day.
4 calories per gram. It all depends on the goals that you pursue.
For fat loss: 1 gram of carbohydrate per kilogram of desired weight.
To increase the mass: 2 grams of carbs per kilogram of desired weight.
To increase muscle mass: 3 grams of carbohydrate per kilogram of desired weight.
These calories can be divided into 3, 4 or 5 meals a day. Make a plan for the course meals, you watch and fix the changes in your body.
Make sure the carbohydrate sources are complex in nature, such as rice, potatoes, oats, vegetables and some fruits(grapefruit, orange,Apple,peach).
Let’s look at an example:
90-pound man wants to weigh 80 kg.
Protein — 180 grams (x 4 = 720 calories);
Fats — 90 grams (x 9 = 810 calories);
Carbs — 180 grams (x 4 = 720 calories);
Total calories — 2250.
Remember that the result from this diet will be achieved at once, but at least a month. Another important step on the way to a beautiful body will become a daily record of what and how much you ate. In other words, consider everything that goes into your mouth and then in stomach — grams, calories, quantity.
Of course, training in the gym and monitor water balance. And Yes will arrive with you force and the desired weight.