Constant considerations of proper nutrition are the minds of people growing on the planet.Followers of a healthy lifestyle are constantly discussing something and weighing their food.At the same time, there is a method that does not require the use of Excel to determine the amount of nutrients consumed and healthy, happy and weak.
Try the "palm" diet.It does not need more scales, cup measurement, or a thorough analysis of each part.The only tool you need is your own palm.The only landmark of carbohydrates, proteins and fats will be your palm.
This is not a new diet "5 kilograms per week" and, of course, not the only way to achieve the results you need.
What is the "palm" diet?
That's really simple.For each dish, you need to eat a handful of food that includes a set of macronates.The fact that it fits into your palm and is a multitude of your nutrients that are slightly different from age, sex, goals, exercise intensity and physical type.
Of course, it is recommended to eat a sufficient amount of calories and nutrients every 2-4 hours a day to deliver energy to the body.Paradoxical may seem that inadequate use of calories actually complicates the process of weight loss.This is due to the fact that our body, which is suffering from hunger, begins to decrease the level of metabolism and less energy, that is, less calories.
How to use your palms to measure the correct number of macronutrients?
Protein
One chicken breast, which is 100 grams of weight, contains about 26 grams of protein, and this applies to the size of your palm.Thus, one chicken breast is equal to a handful of protein.
It is usually necessary to turn 1-2 protein in each meal.Medium physics man should eat two handful of protein for each meal to maintain muscle development and get food intensive during exercise.If you like such money on the scales, you will get somewhere around 20-50 g of pure protein, which is just perfect.
Carbohydrates, vegetables and fruits
A comprehensive diet press and lovers are constantly demonizing carbohydrates.Not surprisingly, trying to decide how many carbohydrates, fruits and especially starch consumption causes inadequate nutrition.
Carbohydrates come in several forms that dissolve in the body in different ways.Rapid, easily digestive carbohydrates include products that have high sugar and fruit content.More complex are products that contain a large amount of starch, which slower becomes energy.There is also a fiber that is not always fully absorbed by the body.However, in general, all carbohydrates supply the body with glucose energy, which is fuel cells.
The amount of carbohydrates in the diet is probably the most individual factor, as some human bodies respond better in small amounts of carbohydrates, while others feel much better on the diet with high carbohydrate content.Since this indicator should be chosen completely independently, it is difficult to advise a specific amount.However, 2 carbohydrate products for men and one for women who have each meal are an excellent start to regulate carbohydrates in the diet.
If your goal is to lose fat deposits, then it would be more correct to receive starch sources after training on intensive sports day, ie, on the days of power training.If you want to gain weight, simply consume at least 3-6 handful of starch source per day.To achieve maximum results, it is best to use carbohydrates for breakfast, immediately before the workout, as well as before eating, which goes upon training.
Sheet vegetables such as spinach, cabbage, other herbs, can be considered light foods, so it is best to eat at least such vegetables with each meal.After all, they are extremely low, even though they provide a significant amount of vitamins and minerals.When talking about fruit, it is best not to eat 1-2 a day.Do not forget that they are still a simple carbohydrate source, though they provide the body with a large amount of antioxidants and useful microelements.Thus, even with such useful products, always be guided by the manner, "unnecessary things can be useful to you."
Fat
Fats are very nutritious and beneficial substances that are essential for our body.They are so important that they should be at least 15 percent of the daily diet, regardless of your goals.In particular, this information should reach the ears of people who want to lose weight quickly.Indeed, in order to observe balance and normal metabolism in the body, all nutrients must enter the body in the right amount.You do not want to walk with bad skin, weakened immunity and not very well -acting head.Therefore, the normal portion of fat is 2 handful of men a day and 1 handful of women.
How to calculate what is a handful of fat?To understand this, you will have to turn on your imagination.An example of how this part of fat looks in the daily diet is bumps, half avocado, and more, even the same volume of fat meat sources.The main rule of fat consumption is alternating with its sources.With this approach, all the necessary fatty acids that begin to exchange fat are periodically entered into the body and will help the fat turn into energy.
Once you understand the essence of the "palm" diet, you can fix it a little for your needs.Since the recommendations described in this article are common.If you feel severe hunger after each meal, add a little fat to your diet.If you start gaining overweight, reduce the amount of carbohydrates.In general, start and then experiment freely, it is your body and no one will understand how to properly eat it.