BZHU diet: daily rate

Counting calories. Only one of these two words drive the thousands, so that there are millions of people in superstitious fear, as if it is not a trivial mathematics and biology, but of medieval torture. And many BZHU calculation for weight loss that way and it seems incomprehensible, complex and difficult to realize. But this article will try to convey that counting calories, proteins, fats and carbohydrates - it is not only difficult, but also very entertaining.

Every person, regardless of its shape, has in mind a rough notion of how to lose weight with their variations and changes, but the essence of the one - you need to eat less and do more. However, losing weight, as well as everything else that is related to your body and health, should be approached carefully, cautiously and wisely, rather than relying, as is customary, on the "Russian maybe," doing everything in one fell swoop. "Less, less so!" - solves the overnight people, and instead to properly calculate what kind of product it is necessary to avoid, and then - on the contrary, does not eat at all, limited leaf lettuce for lunch and nonfat yogurt for dinner. Loses weight the same!

The outcome of such a desperate self-sufficiency and self-reliance may be several. First, the weight of such hunger rapidly falls downward, the body enters a trance, deteriorating health, the hair falls out, deteriorate nails, teeth. And the sight of any weight loss after a roll, the body immediately require to fill all taken away from him kilograms and lead in addition a couple of buddies in the event of a new hunger strike. Live-somehow necessary. The second option: the body will immediately understand that here it is not clean, and fall into a "suspended animation" immediately ceasing to give kilograms and diligently trying to get adorable calories from any available source, and the person will have one rice with parsley, to wonder and to get fat. You do not want to get such a result, instead of a slim, toned body? Then count BZHU for weight loss - it is exactly what you need. It remains only to determine where to start.

KBZHU, what is it?

BZHU diet: daily rate

KBZHU - a calorie + protein + fat + carbs, four concepts that you need to know to anyone, even if it never touched the issue of weight loss.

The right balance of proteins, fats and carbohydrates consumed in the diet - is the key to good health, digestion, metabolism, and even appearance, because everything that we eat reflects on us and outside. No wonder all the Hollywood stars have long switched to eating right and carefully monitored to protein in their diets had no less and no more than is necessary. And how much it should be, and whether there is any difference in the rules?

The rules BZHU

The first thing to understand and remember the person who chooses to go for meals with the calculation of the ratio of proteins, fats and carbohydrates - is that a universal answer does not exist, as well as prescription-panacea, which accurately tell how much need there is for men as for women how many boys and girls. This ratio is very changeable, and varies depending on the sex, age, weight and physical activity, so it should be calculated for each individual.

For the calculation there are several different formulas, such as formula Mifflin San Zheora and Harris-Benedict. More accurate and correct necessary to consider the second, as the first independent means to determine their rate of physical activity, which very few people can cope adequately and, as a result, overstates consumed daily caloric.

But first, you need to understand, for what do we need proteins, fats, carbohydrates, and why it is important to consider them.

Proteins

BZHU diet: daily rate

Proteins - they are the proteins from the Greek. Familiar word? Surely, after all they are consumed in large quantities, "pitching" from the gyms and girls, swinging it round the fifth point. Protein shakes have become one of the essential parts of the training process, and even weight loss, the only question is - why. And because protein is primarily a builder of all cells in the body, good condition of the hair, skin, nails - it all depends on the amount of protein that you eat. Less protein - and the nails are broken, hair is whipped, the skin becomes unhealthy. But the most important function performed by the protein - the acceleration of metabolism. It is due to what is happening and slimming and weight reduction, acceleration of the processes taking place inside the body.

Fats

BZHU diet: daily rate

As a rule, all the dieters who choose stroynet without any training, stroke cut off all their fat intake, stop eating everything, where he is: fat dairy products, egg yolks, fatty meats, fish, butter and so on. And waiting for the promised minus on the scale. And it appears, of course, but with him there, and falling hair, again, brittle nails and dry skin. And why? Because fat is an essential part of our diet, it is necessary to have, but in moderation. First of all it helps to absorb fats from food vitamins, minerals, prevent disruptions of the nervous system and loss of skin elasticity. However, excess fat is deposited instantly in all "places of interest" as the emergency reserve, so, as already mentioned, all need the norm.

Carbohydrate

BZHU diet: daily rate

Another common mistake - to remove all carbs and lose weight at some proteins, since they are so cool customize the body, but it also has a whole lot of nuances. Of course, it is a lot of protein diets, but if you study them, it is clear that carbohydrates are included in one way or another, in the form of porridge or additional products: bran, corn starch and others. Carbohydrates are necessary for the body, because they give what they do not give a fat and protein - energy. With a lack of carbohydrates begin problems with the liver, the metabolism, the accumulation of toxins in the blood, and all this is reflected in poor health, weakness, drowsiness, tremor in the hands, nausea. But an excess of carbohydrates, especially simple, quickly absorbed into the bloodstream, such as sugar, for example, too quickly degenerates into fat and deposited. Therefore, one needs to know the rules and do not sit on one chicken breast uncontrollably and counting BZHU slimming. And to make it easy.

The ratio of protein to lose weight fat and carbohydrates

To calculate the ratio BZHU for weight loss, you need to start to calculate your approximate menu and the daily requirement of calories you consume or have just come to enter. There are several of simple formulas, which we now present.

If normal weight, and physical activity you are engaged in at least three times a week, the number of calories are calculated using the formula: weight 35 *

If the weight is 10 or less kilograms, the weight is multiplied by 24, and if more than ten kilograms, 20, 30, then go standing in the same way, but to break weight loss in stages of ten kilos, in order not to expose the body too much for him to given moment loads.

So, for example, for a woman weighing 70 kilograms, are satisfied with their weight, the daily ration will be:

70 * 35 = 2450 kcal

For those wishing to lose weight at 10 kilograms:

70 * 24 = 1680 kcal.

And after you have calculated the amount of daily calories, you can proceed to the next stage - calculation of the correct BZHU slimming.

And it should be remembered that the single digits is not for everyone, it will be for each individual calculations.

BZHU slimming

BZHU diet: daily rate

However, despite the personality, some constant that unites all there. The approximate rate of BZHU for weight loss there - is 45/25/30. In other words, 45 percent of proteins, fats and carbohydrates twenty-five and thirty. However, we must take into account your level of physical activity, under heavy braking, these numbers change, and will have about 20/20/60 because the body needs a lot more energy to get out of that protein, as already mentioned, it is impossible.

In Example women wishing to lose weight from 70 kg to 60 kg, it is possible to see how to calculate BZHU slimming percentage.

As already figured out her daily diet should be 1680 calories.

One gram of protein contains 4 calories, one gram of fat - 9 calories, and one gram of carbohydrates - also 4 kcal. 45% protein, 1680 kcal - is 756 calories or 189 grams.

25% fat, 1680 kcal - is 420 Kcal or 47 g

30% fat - it is 504 kcal or 126 grams of carbohydrates.

Well it turns out that just 362 grams of food per day? "Yes, it is possible to stretch the legs!" - and you think you're absolutely wrong.

Where to find BZHU?

BZHU diet: daily rate

In order to calculate the ratio BZHU for weight loss, women had to sit down for a calculator. In order to find out how much all you need to eat again have to return to it. After all, not all of what we eat, looks like a refined proteins, fats and carbohydrates.

For example, chicken breast, "goddess" of losing weight and the main part of the power, in 100 grams contains 23 6 grams of protein, and almost nothing else: just 1 fat, 9 grams carbohydrates and 0, 4 grams. Therefore, to "eat" the girl need 189 grams of protein, it will need to eat more than a pound of breast.

But in 100 grams of boiled buckwheat protein nothing - 4, 2 grams, but carbohydrates - 21, 3 grams, and buckwheat to catch up with the rate of carbohydrates you need to eat too much as 600 grams.

As you can see, hungry with such diets remain difficult to eat everything put!

I have lost, what's next?

When the scales showed a cherished figure, many make one mistake - immediately throwing powered by a proven scheme BZHU diet and begin to eat happily as before, literally "throwing" inside all what a long time to deny yourself. Outcome one: after some time favorite jeans again does not fit on the sides and on the scales and scary look. And all because of a sharp increase in daily calories leads to rapid weight gain. After all, during slimming body already adjust to the reduced amount of calories, and more of it will happily convert to fat. To avoid this, kalorazh need to be increased gradually, introducing new products, not more than once a week, and the number of calories, increasing the total to 50. Yes, it's slow and boring, but this is what will allow you to not gain weight back.

To live with this all his life?

BZHU diet: daily rate

This question scares many as the answer to it. Yes!

Not yet invented a universal pill that will not put on weight without counting calories. So after you have learned for themselves how to calculate BZHU for weight loss, it is better to rebuild not only their food, but also world, introducing it in life forever. After all, it affects not only the weight, but also on the health of the body, on the beauty of hair, skin health and appearance. Counting calories - this is the easiest, safest and easiest way to lose weight, it is not necessary to be afraid and to pigeonhole. Should be paid to their health just ten minutes with a calculator in his hands and the body for many years will tell you for it, "Thank you!"