BJU for weight loss: the norm, ratio, menu, reviews

At all times there were standards of beauty. And people obeyed the capricious fashion. But for many years the ideal is a slender figure. Alas, it is very difficult to reach it for many people, since it affects the sedentary lifestyle, work at the computer, abuse of fast food. In particular, weight loss mania are susceptible to the fair sex, although among men there are ardent adherents of harmony. Therefore it is not surprising that the food industry is flourishing and there are always numerous dieticians, each of which brings to the masses its own vision of the secret of beauty. The most gentle method is the calculation of BJU for weight loss.

How to lose weight correctly?

Obviously, it's much easier to gain fat mass than to throw it off, because you have to control your diet, increase physical activity, reduce the amount of flour and fatty. Different food systems are desperately fighting for the client, offering the most simple ways to lose weight. The popular diet for Dukan suggests eating primarily proteins, and it should be said that such nutrition gives its results, but it is very risky, since excess protein is fraught with flatulence, problems with the kidneys, liver and vessels. And the famous Kremlin diet, which offers daily enjoy yourself with meat, lard and even vodka, in which there are very few points that are allowed per day? That's the joy for meat eaters! But with such a diet under a categorical prohibition are sweets and flour products. Is there a nutrition system that allows you to balance your diet and eat your favorite foods in limited quantities?

Way out

You can find a reasonable compromise by calculating BZHU for weight loss. For the harmonious operation of the body requires a uniform supply of the necessary substances, otherwise it may be a malfunction in the functioning of vital systems. Protein in the body is necessary as a building material, thanks to which a muscular skeleton is depicted in the person, there are forces to perform any work. Carbohydrates are a special kind of spark that allows you to reason rationally, to make logical conclusions. This is food for the human brain. Carbohydrates can be fast and slow. The first lot in flour products and sugar, but they practically do not bring any benefit. But the latter are acquired gradually and therefore give a greater supply of energy. Fats are often considered an extra nutrient, but this is fundamentally wrong. Without fats, normal growth of hair and nails is impossible. Due to the presence of fats in the body, the skin remains smooth. Fats - this is the most necessary lubricant, without which a person turns into an Iron Lumberjack from a fairy tale that rusts and can not move. Therefore, the correct ratio of BJU when losing weight is so important.

BIO sources

Where does the person get the important elements for the body? Protein comes from low-fat meat, fish, eggs and dairy products. Vegetable protein is in the beans, so that vegetarianism does not contradict the system of balanced nutrition. Useful fats can be obtained from fatty meat, butter, fish. There are fats in sweets, but it is undesirable to abuse them, although it is not necessary to exclude them altogether from the ration. Find the sources of carbohydrates is easiest , as they are present in cereals, vegetables, fruits, pasta, flour products, potatoes and chocolate. And what is the percentage of BJU for weight loss?

In percentages

Take the total amount of food consumed for 100 percent. A third of this amount (30%) is allocated to proteins, which give a significant sense of saturation, a charge of energy and tranquility, as well as makeup for muscle mass. For active weight loss, it is important to satisfy the hunger in a timely manner, because otherwise there is a risk of subsequent overeating. When translated into specific figures it turns out that the rate of protein intake is 60 grams per day. Ideally, two-thirds of the protein should come from animal food, and the remainder - from the plant. Animal food enriches the body with amino acids.

Fat in the daily diet should be at least 10 percent to ensure the production of hormones and the construction of cells. Saturated fats are more harmful to health, as they contribute to increasing cholesterol levels. Basically, they are derived from palm oil, which is an ingredient in many industrial products. This oil is poorly digested and does not bring any benefit to the body. Healthy unsaturated fats can be obtained from fish, vegetable oil and dairy products.

The share of carbohydrates is the lion's share of food consumed. This is 60 percent of the daily diet, which includes fiber, vitamins and minerals. They can be obtained from vegetables and fruits, cereals, bread from wholemeal flour. So-called light carbohydrates, which are abundant in baking and sweets, quickly turn into fats, so you should not abuse them. The reported figures are average and can vary in each case, so the norm of BJU for weight loss can be variable.

With sport in life

It is clear that the diet of a person who spends most of the day in an armchair radically differs from the diet of a professional athlete. When training a moderate intensity, a good result gives BZHU for weight loss in a ratio of 30/20/50. Such nutrition is optimal under physical stress approximately three times a week with an emphasis on all muscle groups. A person will not feel hunger for a long time and therefore will not get it. BJU for weight loss can be adjusted with an eye on gender, the time of year and the level of activity. Do not forget that when calculating the norm of BJU you need to take into account the average caloric intake, which should not fall below 1200.

Make the necessary calculations

Smooth weight loss is always more effective than hard methods. Therefore, aiming at a beautiful figure, you need to calculate the caloric content and menu of your diet beforehand. In fact, if you sensibly assess the contents of your refrigerator and think through the purchases, you can save not only time, but money, as there will be no spontaneous purchases due to a sudden onset of hunger. It is necessary to take into account the fact that when digested by the body, one gram of proteins and carbohydrates turns into four calories, and one gram of fat is equal to nine calories. That is, with the caloric content of a daily diet of 1200 - the ratio 30/10/60 is the optimal BZHU for weight loss. The menu will mean consumption of 360 calories with proteins, 120 calories with fats and 720 calories with carbohydrates. Many nutritionists are extremely negative about this calorie, equating this method to the express diet.

Rules for proper nutrition

The idea itself seems highly tempting, since observing BJU, you can afford your favorite dishes, forbidden on all sorts of diets. There are also recommendations for making menus with such a power system. In the morning, you can afford something special, like a cookie or ice cream. Until the end of the day, these empty calories will have time to "burn out" safely. To charge energy it is recommended to start the day with the reception of cereals, that is, the ideal breakfast will be cereal in milk or water without sugar, but with honey. People, gradually accustomed to eating in the morning porridge, note the increase in their performance, the lack of hunger until lunch and normal digestion. Since it's especially difficult to get up in the morning, you need to refresh yourself thoroughly, so you can add a sandwich with butter and a slice of cheese to the porridge. Popular fried eggs are also a very topical breakfast option, since eggs are the main source of protein, but it is recommended to exclude oil from the cooking process or use it at a minimum. Excess calories and fat dish will add ketchup, mayonnaise and any purchased sauce. It is better once again to study the label of the purchased product in order to meet the norm of BJU for weight loss. Reviews of people who have thrown weight on such a food system, make it possible to formulate recommendations for a lunch meal. It is not necessary to replace a full meal with a hamburger intercepted on the corner, which alone exceeds the daily calorie rate. A dose of carbohydrates can be obtained with a bowl of soup, and for the second one to eat a portion of meat or fish with a vegetable garnish. By dinner, the body works slower, so do not overexert it. You can have a bite of cottage cheese with lean sour cream and honey, poultry meat or salad. By the way, three meals a day is not enough, so do not forget about snacks throughout the day, which help control your diet. As a snack is better to keep on hand apples, bars of muesli, toasts from whole grain bread and other tasty and useful things.