A person’s health, activity, mood and appearance depend directly on his or her diet. It has the eternal law of nature – the need for a balance of components. Our food consists of so-called nutrients, their ratio influences the amount of nutrients in the body, gain or loss of weight, the overall health. The key to proper nutrition – proteins, fats and carbohydrates, selected in the right amount and percentage. Compiling a healthy menu, they are counted, taking into account the total calorie content of the diet.
What is it?
Nutrients are the most important “building material” of our body, on the ratio of which depends on the amount of energy received from food, and peculiarities of its processing by the body. Science divides them into three key groups – proteins that are responsible for muscle growth, fats that control hormonal balance, brain function, vitamin absorption, and carbohydrates that are the source of glucose. Nutrients vary in their energy value, their impact on the body, and for a proper diet, you need to know how many should be in the food – in calorie terms and as a percentage.
Nutrient norm per day
As in the case of calories, physiologists, nutritionists, and nutritionists calculate average, but quite informative norms of nutrients – their quantity needed to gain or reduce weight, to maintain activity, to “build” muscles during strength training, and so on. Generally accepted values for different groups per 1 kg of body weight per day:
for protein – 1.5 grams at average activity, 2 grams at sports activities;
for fats – 0.8 grams at standard way of life, 1.5 grams at constant physical activity;
for carbohydrates – 2 grams; sportsmen and people engaged in hard physical work increase the value two or more times.
Excess or decrease of the norm, than most diets with “unproven effectiveness” sin leads to imbalance in the body, diseases, eating disorders caused by lack of useful substances. Therefore, it is important to know “your figures” and to keep the calculation of the BRU for all those who care about health and nutrition.
Three good reasons to calculate nutrients
It is necessary to calculate the ratio and amount of nutrients, first of all, to provide the body with everything it needs for development and functioning. A healthy body looks attractive, a person resists diseases better, he has enough energy to cope with everything. Being used to eating competently, we consciously discipline ourselves and develop a useful habit – for life.
The second reason is the possibility to lose weight correctly, without extreme diets and strict restrictions. You do not need to deny yourself in certain dishes, provoking nervous breakdowns or hormonal failure. A balanced menu helps you not to lose weight because of carbohydrate deficiency or become weak because of protein starvation. All products are included in the menu, and the weight loss is facilitated by their ratio and caloric restriction.
The third reason to count nutrients is the possibility to “adjust” the diet to your needs. Extreme deviations are harmful, but by intelligently adjusting the percentage of elements, you can more effectively (and even faster) lose weight, gain weight or muscle mass, and form a beautiful relief of the body.
Detailed information about the components
The material for muscle formation, necessary for proper metabolism, cell growth, maintenance of immunity. Their peculiarity is the inability to be formed from other substances (as in the case of carbohydrate and fat metabolism). Nutrients coming from meat, fish and legumes must be strictly controlled. Their oversupply leads to liver pathologies, gastrointestinal disorders due to decay products, and shortage – to the loss of muscle mass. Energy value per one gram is 4 kcal. For 1 kg of body per day need 1.2-2 grams of protein component.
For a long time, substances contained in vegetable and animal oils, fish, meat and dairy products were considered almost the most harmful and were actively excluded from diets. This is a dangerous misconception: fatty acids and other elements are necessary for:
assimilation of vitamins from food;
to keep the brain working properly;
joint formation, cell membranes;
regulating the lymphatic, hormonal and other systems of the body.
To lose weight and prevent vascular diseases, the percentage of nutrients is strictly controlled, but their restriction is no less harmful than excess. Per one gram is 9 kcal, per 1 kg of body per day requires 0.8-1.1 grams.
With them, the body receives most of the energy for activity and effective training, and they are “responsible” for excess weight gain, uncontrolled hunger attacks and bad eating habits. A well-organized diet should be dominated by sources of useful, “slow” nutrients – unprocessed cereals, fruits and vegetables with a low glycemic index and high fiber content. If they are not enough, a person becomes weak and training is ineffective. One gram contains 4 kcal, the amount per 1 kg of body is calculated taking into account protein and fat components (according to the “residual principle”).
Slimming role and percentage ratio
Balance of nutrients helps to build a competent nutrition scheme and fix it for a long time (ideally – for life). It is important not to extremely lose weight, harming your health, but to systematically “switch” your body to the optimal functioning mode – with a sufficient amount of calories and protein-carbohydrate-fat ratio. By selecting the right percentage of nutrients, we help the body start the fat burning, weight building or muscle volume mechanism.
Nutrient to calorie ratio
The standard daily amount of nutrients (according to USDA recommendations) for a 2000 kcal diet is 91 grams of proteins, 65 grams of fats and 271 grams of carbohydrates. Their basic ratio in the same order for a balanced type of metabolism is 30%-30%-40% or, as briefly indicated, 3-3-4. For people of different sexes and people with certain goals (lose weight, build muscles, etc.) the norm is adjusted.
Ratio for women
Women with protein type of metabolism are recommended to shift the ratio of nutrients to the formula 5-3-2, and with carbohydrate – 25-15-60. Also the balance changes with different activity:
To reduce body weight, the ratio is 4-2-4;
for “drying”, i.e., the formation of beautiful muscular relief – 4,7-2,3-3;
for weight loss and “drying” – 5-2-3;
for normal weight gain – 3-2-5.
Ratio for men – 3-2-5.
Men under 40-50 years of age engaged in intellectual work are recommended to keep the ratio of 3.3-2.5-4.2. At heavy loads, physical work, the balance is shifted to 2.7-2.3-5. To lose weight and simultaneously gain muscle mass, the ratio is changed to 3-1,5-5,5.
Calorie calculation of daily diet
To achieve a healthy, optimal weight, it is not enough to know the ratio of nutrients. The caloric content of the diet determines whether a person will lose weight or not. The energy value of nutrients in a diet is measured by calories (kcal). To eat wisely, you need to calculate the ratio in them – it is commonly called the balance of FATH.
How to correctly calculate the norm of the WOME?
To correctly calculate your diet, it is not enough to know the ratio of nutrients – the energy value of food, which is calculated in calories, is important. To calculate the right amount of calories per day, there are special product tables (per 100 grams, in raw form) and internet calculators. To calculate FAT for weight loss, you will need to choose your optimal ratio of nutrients, find out the daily caloric value of the diet and distribute the components. To calculate, you will also need the number of calories in the nutrient, which is given above.
The standard formula for those who want to keep the “status quo” and study up to three times a week is the body weight in kilograms multiplied by the coefficient 35. For a diet, the coefficient is reduced to 24. It is possible to simplify the calculations with the help of special forms, which are abundantly represented on the Internet resources devoted to HSS and fitness. It should be taken into account that the figure is necessarily corrected when the weight changes by 10 kg.
The total number of kcal per day is broken down by the required percentage of nutrients. Thus, if a woman’s diet should have 1600 kcal to lose weight, she should use the model 4-2-4 and consume 640 “protein” kcal, the same amount of carbohydrate and 320 fat. Then they can be converted into grams – taking into account the content of kcal in 1 gram of nutrient.
Mifflin-San Geore Formula
To calculate the FATH for a healthy diet, women use the formula 6.25*R + 10*M – 4.92*B – 161, where:
P stands for growth;
M – the right mass;
C – age.
The result of the calculation is the number of calories per day. For men it is calculated differently: 6,25*R + 10*M – 4,92*B +5. The result can be corrected by multiplying by 1.2 in the absence of exercise, by 1.375 in the activity three times a week and by 1.6375 – in the daily exercise.
The optimal ratio of FAL is calculated as (65 + 9.6*M + 1.8*P) – 4.7*B for women and (66 + 13.7*M + 6*P) – 6.8*B for men. M here means not the desired, but the actual body weight.
And a little more about calories and weight loss
The caloric value of food is a key factor in weight change. Without it, it’s impossible to lose weight or gain weight, just like without changing the balance of nutrients, but “not all calories are equally useful”. By getting energy in the right ratio, we stimulate metabolism, helping the body to perform its task – to grow muscles, reduce fat deposits, lose weight faster without harming health and delayed effects.
Fats burn in the fire of carbohydrates
For weight loss it is important to know this – in case of carbohydrate insufficiency, fat “reserve” is not consumed. Therefore, the key factor for effective and healthy slimming is a balanced menu. To get maximum benefit from the products, you do not need to spend your time on their selection. The BeFit delivery service has prepared diets with an optimal ratio of CBJ for different needs. The menu from professional cooks is updated every week – and each one helps to achieve the goal and make your body healthy and beautiful.