Over many years of struggle with excess weight, I finally came to the conclusion that if we want to lose weight, it is not just enough to cut your daily diet. And of course, in any case can not be carried away by various diets and starvation!
When haphazard reducing food intake, the body will not get enough nutrients, leading to health problems.
🍓Pomoschnikom in proper nutrition and maintaining health becomes KBZHU for us.
• K - Calories • B - • F proteins - fats • In - carbohydrates
In fact, counting KBZHU need to maintain a balanced and healthy diet, and as a result, maintain their normal weight. Moreover, this system is used not only lose weight if desired. It is also used to gain weight or just to maintain its optimum form, if necessary.
There are several formulas for calculating KBZHU.
But I do not like all this matematiku😵. Therefore, I use the online calculator KBZHU that advise and make Vam👆. You need to enter your height, weight, age and information about physical activity. Quite simply, you'll see!
Calculating the rate of calories needed per day to you (for example, for you it is 1800), subtract it from 20% (in my opinion this is the optimal number for slimming, in which the body gradually gets used to the new lifestyle, new weight and does not include a shock zhirka our economy mode).
And so it happened that in 1440 the calories we get from food and thus lose weight! 👏
However, do not forget about BZHU!
The norm of carbohydrates per day for weight loss - 40-50% of total calories. Protein - 25-35%. Fat - 25-30%.
So eating 1,400 calories a day, you should include in your diet food with protein content - 105gr, fat - 47gr, carbohydrates - 140g.
But do not be afraid of all these calculations!
Just download one of the applications - calorie counter, and it will become your indispensable assistant! With it, you will understand quickly what was going on 👍.
I suggest using the application, to make your menu a few days ahead, given KBZHU and the presence in the house of one or another product.
Well, if you're not handy with gadgets and the Internet, you have the old-fashioned piece of paper to write on the menu the next day and counting KBZHU.
Subscribe to my channel if you're interested I'm going their own way on the right weight loss diet.
Do not spare the likes, support me!
And if you're interested, I can share with you my favorite recipes.
I do not pretend to be an expert PP. Just sharing experiences. I "OkoloPP"!