Continuous thinking about proper nutrition is the thought of more and more people on the planet.Advocates of healthy lifestyles continually think about something and weigh food.At the same time, there is a way to not use Excel to track the amount of nutrients consumed and stay healthy, happy and slender.
Try a "palm" diet.It does not require more scale, measure the cup or perform a thorough analysis of each part.The only tool you need is your own palm.The only landmark of carbohydrates, proteins and fats you need is your palm.
This is not some new diet, in the style of "throwing 5 kg per week" and certainly isn't the only way to achieve the desired result.The main advantage of this diet is that you don’t need special tools, your body itself will tell you how and how much body shape.
What is a “palm” diet?
It's actually very simple.For each meal, you need to eat some certain foods, including a large set of foods.The fact that the right palm is your set of nutrients, depending on age, gender, goal, training intensity and physique type is slightly different.
Of course, you need to eat enough calories and nutrients every 2-4 hours during the day to provide energy to the human body.Calories actually complicate the process of weight loss, which seems paradoxical.This happens because our bodies experience hunger and start to lower their metabolic levels and waste less energy, i.e. burn fewer calories.
How should you use your palm to measure the right number of people?
protein
A 100g chicken breast contains about 26g of protein, and its size is related to the palm of your hand.Therefore, a chicken breast is equivalent to a few proteins.
Usually, 1-2 proteins must be included in each meal.A man of moderate physique should eat two servings of protein for each meal to keep muscle development and get feed during intense training.If you weigh such amount on the scale, you can get 20-50 grams of pure protein, which is perfect.
Carbohydrates, vegetables and fruits
The tired diet media and enthusiasts keep demonizing carbohydrates.No wonder trying to determine how many carbohydrates, fruits, and especially starch need to be consumed, resulting in insufficient nutrition.
Carbohydrates come in several forms that can be broken down in the body.Fast, easy-to-digest carbohydrates include products that are high in sugar and fruit.More complex is the product containing a lot of starch, which will become energy more slowly.And fiber, it is not always fully absorbed by the body.But, generally, all carbohydrates provide the body with glucose energy, which is fuel cell.
The amount of carbohydrates in the diet may be the most personal factor, because some people's bodies respond better to small amounts of carbohydrates, while others feel much better for diets with high carbohydrates.Since this metric must be selected completely independently, it is difficult to provide you with a specific amount of advice.However, the 2 carbohydrate products for men and the women’s carbohydrate products for each meal are a great start to regulate carbohydrates in your diet.
If your goal is to lose fat deposits, it is correct to accept the starch source on the days of strength training after a sporting heavy exercise day.If you want to gain weight, consume at least 3-6 starch sources per day.For maximum results, it is best to use carbohydrates as breakfast before and during food intake, and immediately after training.
Vegetables, such as spinach, cabbage, and other vegetables, can be considered light foods, so it is best to eat at least some of these vegetables for each meal.After all, although they provide a considerable amount of vitamins and minerals to the human body, they are extremely low.When it comes to fruits, it is best to eat more than 1-2 pieces a day.Don't forget that they are still a source of simple carbohydrates, although they provide the body with a lot of antioxidants and useful micronutrients.So even with such a useful product, you are always guided by rules, “For you, there are too many useful things that are useful.”
Fat
Fat is a very beneficial substance that our body needs.They are so important that no matter your goal, they should be 15% of your daily diet.In particular, this information should reach the ears of people who want to lose weight quickly.Indeed, in order to observe the body's balance and normal metabolism, all nutrients should enter the body in appropriate amounts.You don't want to walk on poor skin, have weak immunity, and have a good head work.Therefore, for men, there are 2 normal fats per day, and for women, it is 1.
But how to calculate what is a small amount of fat?To understand this, you will have to open your imagination.One example shows that this portion of the fat looks almost without nuts, avocados and other fats, and even the fat source is about the same.The main rule of fat consumption is the alternation of its sources.In this way, all the necessary fatty acids emitted by the fat exchange will enter the body regularly and help convert fat into energy.
Once you understand the nature of a “palm” diet, you can make some corrections based on your needs.Because the suggestions described in this article are common.If you feel severe hunger after each meal, add a little fat to your diet.If you start to gain weight, reduce the amount of carbohydrates.In general, then freely experimenting, this is your body and no one will have a better understanding of how you feed it correctly.