Constant reflections on good nutrition take possession of the spirit of a growing number of people on the planet.The members 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 "PALM" diet.He does not need more scales, cup measures or an in -depth analysis of each party.The only tool you need is your own palm.The only benchmark in the number of carbohydrates, proteins and fats you need will be your palm.
It is not a kind of Newfangle diet in the style of "peeling 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 need to be in good shape.
What is a “palm” diet?
It's actually simple.For each meal, you need to eat a handful of certain foods, which includes a set of macronutries.The fact that is part of your palm and is your set of nutrients, which varies slightly depending on age, sex, objectives, the intensity of training and the type of physics.
It is recommended, of course, every 2 to 4 hours during the day to eat a sufficient number of calories and nutrients to provide the energy of the body.It may seem paradoxical that the insufficient use of calories actually complicates the weight loss process.This happens because our body, knowing famine, begins to reduce the level of metabolism and waste less energy, that is to say burns fewer calories.
How should you 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 your palm.Thus, a chicken breast is assimilated to a handful of protein.
Usually, it is necessary to include 1-2 protein handle in each meal.A man of average physics should eat two protein handles with each meal in order to maintain the development of the muscles and obtain a food during intense training.If you weigh such a quantity on the scale, you will get a place where 20 to 50 g of pure protein, which is simply perfect.
Carbohydrates, vegetables and fruit
The press and lovers of exhausting diets constantly demonize carbohydrates.It is not surprising that attempts to decide on the amount of carbohydrates, fruit and especially starch must consume, leads to inadequate nutrition.
The carbohydrates arise in several forms which decompose in different ways in the body.Quick and easily digestible carbohydrates include products with a high content of transformed sugar and fruit.More complex are products containing a large amount of starch, which turns slower into energy.There are also fibers, which are not always completely absorbed by the body.However, in general, all carbohydrates feed the body of glucose energy, only fuel cells.
The amount of carbohydrates in the food is probably the most individual factor, because the body of some people reacts better to a small amount of carbohydrates, while others feel much better with a diet with a high carbohydrate content.Since this indicator must be selected completely independently, it is difficult to advise you in a specific amount.However, 2 carbohydrate products for men and one for women at each meal are an excellent start to regulate carbohydrates in the food.
If your goal is the loss of fat deposits, it will be more correct to take starch sources after training on the day of intense sports, that is to say at the time of strength training.If you want to gain weight, just consume at least 3 to 6 starch sources per day.To obtain a maximum of results, it is preferable to use carbohydrates for breakfast, immediately before training, as well as during food consumption, which goes immediately after training.
Leaf vegetables, such as spinach, cabbage, other greens, can be considered as light foods, so it is better to eat at least one handful of these 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 fruit, it is best not to eat more than 1 to 2 handles per day.Remember that they are always 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, being always 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 represent at least 15% of the daily diet, regardless of your goals.In particular, this information should make people of people who want to lose weight quickly.Indeed, in order to observe the balance in the body and normal metabolism, all nutrients must enter the body in good quantity.You don't want to walk with poor skin, weakened immunity and not very well the working head.Therefore, a normal part of fat per day is 2 handles for a man and 1 handle for a woman.
But how do you calculate what a fat handle is?To understand this, you will have to activate your imagination.An example of the appearance of this part of the fats in the daily diet is a handful of nuts, half of the avocado and other sources of fat almost the same volume.The main rule of fat consumption is the alternation of its sources.With this approach, all the necessary fatty acids that launch the fat exchange will periodically enter the body and help fats transform into energy.
After understanding the essence of the "palm" diet, you can correct it a bit for your needs.Since the recommendations described in this article are common.If you feel a serious hunger after each meal, add a little fat to the diet.If you start to excess weight, reduce the amount of carbohydrates.Start in general, then experiment freely, it's your body and no one will understand you better how to feed it properly.