Constant thoughts about proper nutrition take possession of the mind of an increasing number of people on the planet.Adherents 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 track the number of nutrients consumed and remain healthy, happy and slender.
Try the “palm” diet.It does not need more scales, measuring cups, or a thorough analysis of each portion.The only tool you need is your own palm.The only landmark in the number of carbohydrates, proteins and fats you need will be your palm.
This is not some kind of newfangled diet in the style of “throw off 5 kilos per 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 tells how and how much you are to be in shape.
What is a “palm” diet?
It is actually simple.For each meal, you need to eat a handful of certain food, which includes a set of Macronutries.The fact that fits into your palm and is your set of nutrients, which varies slightly depending on the age, gender, goals, intensity of training and the type of physique.
It is recommended, of course, every 2-4 hours during the day to eat a sufficient number of calories and nutrients to provide the body with energy.It may seem to be paradoxical that the insufficient use of calories actually complicates the process of losing weight.This happens because our body, experiencing starvation, begins to reduce the level of metabolism and waste less energy, i.e.Burns less calories.
How should you use your palms in order to measure the right amount of Macronutrians?
Protein
One chicken breast weighing 100 grams contains about 26 g of protein, and it is about your palm in size.Thus, one chicken breast is equated with a handful of protein.
Usually, it is necessary to include 1-2 handful of protein in each meal.A man of medium physique should eat two handfuls of protein with each meal in order to maintain the development of muscles and get a feed during intense training.If you weigh such an amount on the scales, you will get somewhere 20-50 g of pure protein, which is just perfect.
Carbohydrates, vegetables and fruits
The press and lovers of exhausting diets constantly demonize carbohydrates.It is no wonder that attempts to decide how much carbohydrates, fruits and especially starch needs to consume, leads to inadequate nutrition.
Carbohydrates come in several forms that break down in different ways in the body.Fast, easily digestible carbohydrates include products with a high content of processed sugar and fruits.More complex are products containing a large amount of starch, which turns more slowly into energy.There is also fiber, which is not always fully 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, since the body of some people reacts better to a small amount of carbohydrates, while others feel much better on a diet with a high carbohydrate content.Since this indicator must be selected completely independently, it is difficult to advise you of a specific amount.However, 2 handfuls of carbohydrate products for men and one for women with each meal are an excellent start for regulating carbohydrates in the diet.
If your goal is the loss of fat deposits, then it will be more correct to take starch sources after training on the day of intense sports, i.e.In the days of strength training.If you want to gain weight, just consume at least 3-6 handfuls of starch sources per day.To achieve maximum results, it is better to use carbohydrates for breakfast, immediately before training, as well as during food intake, which goes immediately after training.
Sheet vegetables, such as spinach, cabbage, other greens, can be considered light food, so it is better to eat at least a handful of such vegetables with each meal.After all, they are extremely low -calorie, despite the fact that they provide the body with a considerable amount of vitamins and minerals.Speaking of fruits, it is better not to eat more than 1-2 handfuls per day.Do not forget that they are still a source of simple carbohydrates, although 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 thing may be for you."
Fat
Fats are very nutritious and beneficial substances that are necessary 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 achieve ears of people who want to lose weight quickly.Indeed, in order to observe the balance in the body and normal metabolism, all nutrients should enter the body in the right amount.You do not want to walk with poor skin, weakened immunity and not very well working head.Therefore, a normal portion of fat per day is 2 handfuls for a man and 1 handful for a woman.
But how to calculate what a handful of fat is?To understand this, you will have to turn on your imagination.An example of how this portion of fat looks in the daily diet is handful of nuts, half of the avocado and other, even meat sources of fat of about the same volume.The main rule in fat consumption is the alternation of its sources.With this approach, all the necessary fatty acids that launch FAT Exchange will periodically enter the body and help fat to turn into energy.
After you understand the essence of the “palm” diet, you can a little correct it 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 the diet.If you begin to gain excess weight, reduce the amount of carbohydrates.Start in general, and then experiment freely, this is your body and no one will understand you better how to feed it correctly.