Most people do not calculate their daily diet in any way. The main two reasons for this are unwillingness and ignorance. Few can immediately estimate the total value and calorie content of the product used. Moreover, when you do not know how much protein, fat, carbohydrates, and calories you need per day. Today we will try to bring a little clarity to the concept of a daily diet.
The first thing we’ll look at is how many calories you need per day.
Nutritionists recommend adhering to an average daily rate of 2500 Kcal. In this case, our body will receive the necessary amount of energy and nutrients to perform normal, physically uncomplicated activities. The same people who are engaged in hard physical work need to increase the amount of calories and nutrients consumed. Otherwise, the body will lack energy and building material, it will lose weight, volume, endurance and strength.
Now let’s find out how much protein you need per day.
The recommended rate is 100 g of protein per day, which equals approximately 410 Kcal. Decrease below this level will lead to muscular dystrophy, or at least to muscle tissue weakness. Excessive protein per day unnecessarily (hard work, exercise, etc.) can lead to an increase in blood homocysteine levels.
The next important point is to determine how much fat you need per day.
Those who believe that fat should not be contained in the diet at all would be completely wrong. Firstly, it is almost impossible because all foods, even fruits, and vegetables contain some amount of fat. Secondly, fat is necessary for the body for lipid metabolism (replacement of fats) and cell construction within the body (fat is involved in the construction of cell membranes).
So, it is advisable to consume animal fat no more than 60 g per day, which in calories equals 540 Kcal (fat is more caloric than proteins and carbohydrates since 1 g of fat contains 9.3 Kcal). Besides, the body simply needs vegetable fats, such as Omega 3 fatty acids. If they are eaten separately from animal fats, then they will not be processed into human fat (vegetable fats have a completely different composition than animals). About 30 g of vegetable fats will provide the body with useful substances, but will not increase the caloric content of the diet. Therefore, the total calories from 60 g of animal fats and 30 g of vegetable fats will be 540 Kcal.
The last thing to figure out is how many carbs you need per day.
It is believed that 370 g of carbohydrates per day will be sufficient. The calorie content of carbohydrates is the same as for proteins – 4.1 Kcal per 1 g. The total is 1530 Kcal. The body always needs carbohydrates the most, because they provide us with energy.
However, there is one “but” here. Very often we overeat just carbohydrates (sneakers, sweets, buns, gingerbread cookies, tea-coffee with sugar, condensed milk, and much more). But the liver only holds about 90-100 grams of carbohydrates at a time. The rest of the grams eaten in one meal is converted to fat. Even if we eat a daily norm of 370 g of carbohydrates, but for one meal there will be more than 90-100 g of them, then we will inevitably gain extra grams. In this regard, the moment of competent distribution of carbohydrates by meals throughout the day remains very important.
Adhering to the stated amount of nutrients and calorie content of the daily diet (as well as the amount of carbohydrates per meal), you can achieve considerable success in the fight against excess weight. Namely: do not gain excess weight. Unfortunately, what has already been collected must be discarded by reducing the daily calorie intake.