Constant thoughts on proper nutrition are in the past of more and more people on the planet.A healthy lifestyle connectors are constantly considering something and considering their food.Meanwhile, there is a method that does not require the use of Excel to track the number of nutrients consumed and remains healthy, happy and slim.
Try the "palm" diet.You do not need more scales, measuring glasses or thorough analysis of each portion.The only tool you need is your own palm.The only milestone for the number of carbohydrates, proteins and fats will be the palm.
This is not a kind of new diet in the "5 pounds of throwing a week" style, and of course not the only way to achieve the necessary results.The main advantage of this diet is that you do not need separate tools with it, the body itself tells how and how much it should be shaped.
What is the "palm" diet?
In fact, simple.For each meal, you need to eat a handful of certain food, which contains a series of macro nutrition.The fact that you fit into your palm and your nutrient stock that changes slightly depending on age, gender, goals, training intensity and type of body.
Of course, it is advisable to eat enough calories and nutrients during the day to provide the body energy.It may seem paradoxical that the inadequate use of calories actually complicates the weight loss process.This is because our bodies, experiencing starvation, begin to lower the level of metabolism and waste less energy, which burns less calories.
How to use your palm to measure the right amount of macrotrus?
Protein
A 100 grams of chicken breast contains about 26 g of protein and is about the size of the palm.So a chicken breast is equal to a handful of protein.
Usually 1-2 handfuls of protein should be covered in each meal.Medium physical people need to eat two handfuls of protein with each meal to maintain the development of muscles and get food during intense workout.If you consider such a quantity on the balance, you will get 20-50 g of clean protein that is perfect.
Carbohydrates, vegetables and fruits
The exhaustive diet press and lovers are constantly demonizing carbohydrates.No wonder you try to decide how much carbohydrates, fruits and starch in particular, lead to inappropriate nutrition.
Carbohydrates are in several forms that decompose in the body in different ways.Fast, easy -to -digest carbohydrates contain products that maintain high processed sugar and fruits.More complicated products that contain a large amount of starch, which becomes more energy.There is also fiber that the body is not always happy to absorb.In general, however, all carbohydrates provide the body with glucose energy, which is fuel cells.
In the diet, the amount of carbohydrates is probably the most striking factor, as some people respond better to a small amount of carbohydrates, while others feel much better in a high -carbohydrate diet.Since this indicator must be selected completely independently, it is difficult to advise a particular amount.However, there are 2 handfuls of carbohydrate products for men, and for women, every meal is an excellent start to regulate diet carbohydrates.
If the goal is to lose fat deposits, it will be better to take the starch sources after training on the day of intensive sports, that is, during the days of training.If you want to lose weight, just consume at least 3-6 handfuls of starch daily.To achieve maximum results, it is better to have carbohydrates for breakfast, just before training, and during food intake, which goes immediately after training.
Flat vegetables, such as spinach, cabbage, other greens, can be considered as light foods, so it is better to eat at least one handful of such vegetables at every meal.After all, it has extremely low calories, despite providing significant amounts of vitamin and minerals to the body.Speaking of fruits, it is better not to eat 1-2 handfuls a day.Keep in mind that they are still a source of simple carbohydrates, although they provide a large number of antioxidant and useful micronutrients to the body.Therefore, even with such useful products, it is always controlled by the rule: "There can be too many useful things for you."
Fat
Fats are very nutritious and beneficial substances needed for our body.They are so important that there should be at least 15 % of your daily diet, regardless of your goals.In particular, this information has to reach people's ears who want to lose weight quickly.In fact, in order to observe the body balance and normal metabolism, all nutrients must enter the body in the right amount.He does not want to walk with bad skin, weakened immunity and not very well working head.Therefore, the usual fats of daily 2 handles for a man and a handful of women.
But how to calculate what a handful of fat?To understand this, you need to turn on your imagination.An example of how nuts in the daily diet are nuts, half of the avocado and other, even the same amount of meat sources.The main rule of fat consumption is the alternation of resources.With this approach, all the necessary fatty acids that trigger fat exchange regularly enter the body and promote fat to become energy.
After understanding the essence of the "palm" diet, you can fix it a bit to your needs.Because the recommendations described in this article are common.If you feel severe hunger after each meal, add some fat to your diet.If you start getting overweight, reduce the amount of carbohydrates.Start usually and then experiment freely, this is your body, and no one will understand how to nourish it correctly.