Constant thoughts on proper nutrition take over the mind of a growing number of people on the planet.Fans of a healthy lifestyle constantly consider something and weigh their food.Meanwhile, there is a method that does not require the use of Excel to follow the number of nutrients consumed and remain healthy, happy and thin.
Try the "Palme" diet.There is no need for more scales, glasses or a thorough analysis of each part.The only tool you need is your palm.The only reference point in the number of carbohydrates, proteins and fats you need will be your palm.
This is not a kind of newborn diet in the style of "throw 5 pounds a week" and certainly not the only way to achieve the results you need.The main advantage of this diet is that you do not need special tools with it, your body itself shows how and how much you are in shape.
What is a "palm" diet?
Actually actually simple.For each meal, you need to eat a small portion of certain food, which includes a set of macronutrisis.The fact that fits into your palm and is your group of nutrients, which varies slightly depending on age, gender, goals, training intensity and type of physics.
It is recommended, of course, every 2-4 hours a day to eat a sufficient number of calories and nutrients to provide the body with energy.It may seem that it is paradoxical that insufficient use of calories actually complicates the process of weight loss.This is because our body, experiencing hunger, begins to reduce the level of metabolism and lose less energy, ie burns less calories.
How to use your palms to measure the right amount of macronutrians?
Protein
A chicken breast weighing 100 grams contains about 26 g of protein, and it is about your palm size.Thus, a chicken breast is equated with a small portion of the protein.
Usually, it is necessary to include 1-2 handful of protein at each meal.A medium -sized man should eat two punching of proteins with each meal in order to maintain muscle development and take a food during intense training.If you weigh such an amount on the scales, you will get some 20-50 g of pure protein, which is simply perfect.
Carbohydrates, vegetables and fruits
The press and lovers of the grueling diet constantly demonize carbohydrates.No wonder efforts to decide how many carbohydrates, fruits and especially starch should consume, leads to inadequate food.
Carbohydrates come in several forms that break down in different ways in the body.Fast, easily soluble carbohydrates include products with a high content of processed sugar and fruit.More complex are products that contain a large amount of starch, which is more slowly transformed into energy.There is also fiber, which is not always completely absorbed by the body.However, in general, all carbohydrates supply the body with glucose energy, which fuel cells.
The amount of carbohydrates in the diet is probably the most individual factor, as some people's body responds better to a small amount of carbohydrates, while others feel much better in a diet with a high carbohydrate content.Since this indicator must be selected completely independent, it is difficult to advise you on a specific amount.However, 2 handfuls of men's carbohydrate products and one for women with every meal are a great start to regulate carbohydrates in the diet.
If your goal is to lose fat deposits, then it will be more accurate to get starch resources after training on intense sports day, ie.in the days of strength training.If you want to gain weight, just consume at least 3-6 handfuls of starch resources a day.To achieve maximum results, it is best to use carbohydrates for breakfast, immediately before exercise, as well as during food intake, which goes immediately after exercise.
Sheet vegetables, such as spinach, cabbage, other greens, can be considered light food, so it is best to eat at least a small portion of such vegetables with each meal.After all, they are extremely low, despite the fact that they provide the body with a significant amount of vitamins and minerals.Speaking of fruits, it is best not to eat more than 1-2 punches a day.Remember that they are still a source of simple carbohydrates, though they provide the body with a large number of antioxidants and useful micronutrients.Therefore, even with such useful products, always be guided by the rule, "an excessive amount of useful things can be for you."
Stupid
Fats are highly nutritious and beneficial substances that are needed for our body.They are important as to 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, to observe balance in the body and normal metabolism, all nutrients must enter the body in the right amount.You do not want to walk with poor skin, weakened immunity and not very well the work head.Therefore, a normal portion of fat per day is 2 punches for a man and 1 handful for a woman.
But how to calculate what a small piece of fat is?To understand this, you will need to turn on your imagination.An example of what this part of fat looks like in the daily diet is a piece of nuts, half avocado and other sources of fat with the same volume.The main rule in fat consumption is the alternation of its resources.With this approach, all the necessary fatty acids that begin to exchange fat will periodically enter the body and help the fat become energy.
Once you understand the essence of the "palm" diet, you can correct it a little for your needs.Since the recommendations described in this article are common.If you feel heavy after each meal, add a little fat to the diet.If you start gaining excess weight, reduce the amount of carbohydrates.Start in general, and then experiment freely, this is your body and no one will better understand you how to feed it properly.