For several months, from mid-December 2018, I tell you how the process goes my diet and share experiences.
For fun, I looked her early menu and represent - to you, your support, well and distrust some (where without it), I have lost weight 11 kilos!
I'm losing weight for about proper nutrition and caloric deficit. And a lot of questions comes how to calculate calories, what BZHU and what to do with all this.
So I decided to try to answer the questions you may have.
In fact, counting KBZHU need to maintain a balanced and healthy diet, and as a result, maintain their normal weight. 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.
KBZHU - is an acronym and stands for it as follows:
- By - calories;
- B - proteins;
- F - fats;
- I - carbohydrates.
KBZHU daily intake for each person is calculated individually. She has the ability to change over time and depends on the following factors:
- Your age; height; weight;
- Floor;
- Lifestyle;
- Desired outcome (weight loss / weight gain / weight maintenance).
I advise you to make your life easier and the process of calculating the calories and the norms found in the World Wide Web Internet - online calorie counter norms of the Harris-Benedict formula and does not clog the head figures and ratios m. Fill in the required information and the program will display the calories, which is necessary for you to normal life.
Reducing the number of calories consumed by 15% of the norm - it is considered optimal for the deficit weight loss, because it allows the body to get used to the new nutritional standards gradually, without stress and problems health.Gradual weight loss is ultimately eliminates the possibility of a sharp set in the future.
BZHU daily intake - the amount of protein, fat and carbohydrate necessary to maintain the balance of nutrients and maintain the body in shape.
BZHU ratio for weight loss depends on the amount of calories consumed and is calculated as a percentage of allowable calories norm. Their balance depends on what effect you want to achieve.
- The norm of carbohydrates per day for weight loss - 40-50% of total calories.
- Protein - 25-35%.
- Fat - 25-30%.
Top tips:
- Regardless of the resulting calculations, you need to eat every day not less than 35 grams of fat.
- Try to give preference to complex carbohydrates.
- Obtained during calculations of the rate of protein should be from 0.7 to 2 grams per 1 kg of your weight.
- When calculating KBZHU and compiling your daily menu not forget about the basic rules of proper nutrition. Then the process of weight loss will be even easier and more efficient.
- Drinking water intake (approximately 30 ml per 1 kg of body weight).
- If you do not have the time or inclination to do the calculations yourself, you can easily spend KBZHU calculated using the online calculator, a special program or even applications on your smartphone.
- When losing weight, do not forget to count your calories. With every kilogram thrown it will change.
Subscribe to my channel if you're interested I go its own way of weight loss for about proper nutrition.
Do not spare the likes, support me!
I do not pretend to be an expert PP. Just sharing experiences. I "OkoloPP"!