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The diet should be literate

 

 

Diet (Diet) - a set of rules for the use of food by man.The diet is characterized by factors such as chemical composition, physical properties, thermal treatment of food, the time intervals of a meal and, of course, the amount of food consumed.

Our weight depends on the number of calories we eat and the calories that we expend during the day. Excess calories that we consume are converted in our bodies into fat. To have a normal weight the number of calories in our diet should be equal to the number of calories that we expend.

Clearly, if a person wants to lose weight, he must consume fewer calories than required by his body. Then the body will use deposition of fat reserves, which make up the missing part of calories.


Before you begin a diet recommended consultation with a specialist

The diet should be literate!

Proteins, carbohydrates, saturated fatty acids are necessary for normal human life. Each of these substances plays a leading role in the body.

  • Protein in the body to digest amino acids, and amino acid enters the blood. Protein accelerates chemical reactions that support water-base balance, brings food and displays the decay products, is involved in cell proliferation and transmits the information of DNA.

  • Carbohydrates (Starches, sugars, dietary fiber) are needed to produce insulin for normal muscle function, the musculoskeletal system and as a source of calories.

  • Fatty acids (EFAs, MUFAs and PUFAs) - the source of omega-3 and omega-6 linoleic and linolenic acids.

Therefore, any reduction in calories should be done by reducing the amount of saturated fats and carbohydrates. Necessary to provide sufficient essential fatty acids and protein.


Ways to measure body fat

Percentage of body fat around the circumference of body parts. By the proposed procedure is calculated daily requirement of protein, body mass index (BMI), waist-to-height ratio and the percentage of human body fat. These data also help to monitor the progress of your recovery.

  • Height (length) - measured without shoes and preferably in the morning.Evening stature may be 3-4 cm lower.
  • Weight - must be weighed in the morning, after using the toilet, an empty stomach, without clothes.
  • Thalia (Men) - measured horizontally at the level of the umbilicus
    (Women) - measured horizontally, at a minimum width of the abdomen.
  • Neck - Neck circumference measured by overlaying tape horizontally around the neck under the Adam's apple.
  • Hips (Women) - the largest horizontal circumference around the hips.
  • The ratio of waist to height - waist-to-growth ratio 0.5 or greater indicates an increased amount of abdominal fat for both men and women.

Calculators are needed, if you follow a set or weight loss. Watch for the reduction of excess weight using weights is not enough, because as a result of diet and exercise not only leaves the fat, but also changes muscle mass.

However, remember that the figures issued by the calculators are approximate values and have some error (few percent).

Currently, the most accurate method is a 7-point method of Jackson Pollock.





 

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