Constant thoughts on adequate nutrition take possession of the mind of a growing 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 amount of nutrients consumed and remain healthy, happy and thin.
Try the "Palma" diet.You do not need more scales, measurement cups or an exhaustive analysis of each portion.The only tool you need is your own palm.The only milestone in the amount of carbohydrates, proteins and fats you need will be your palm.
This is not a kind of novel diet in the style of "throwing 5 kilos per week" and is certainly not the only way to achieve the results it needs.The main advantage of this diet is that you do not need special tools with it, your body itself says how and how much it should be fit.
What is a "palm" diet?
It is actually simple.For each meal, you must eat a handful of certain foods, which includes a set of macronutrias.The fact that it conforms to its palm and is its set of nutrients, which varies slightly depending on age, gender, objectives, training intensity and type of physicist.
It is recommended, of course, every 2-4 hours during the day to eat a sufficient amount of calories and nutrients to provide energy to the body.It may seem paradoxical that the insufficient use of calories really complicates the process of losing weight.This happens because our body, experiencing hunger, begins to reduce the level of metabolism and waste less energy, that is, burns less calories.
How should your palms use to measure the correct amount of macronutians?
Protein
A chicken breast that weighs 100 grams contains approximately 26 g of protein, and it is its size palm.Therefore, a chicken breast is equipped with a handful of protein.
In general, it is necessary to include 1-2 handful of proteins in each meal.A middle physicist must eat two handfuls of protein with each meal to maintain the development of the muscles and obtain a food during intense training.If such quantity weighs on the scale, you will get a 20-50 g place of pure protein, which is perfect.
Carbohydrates, vegetables and fruits
The press and lovers of exhausting diets constantly demonate carbohydrates.It is not surprising that attempts to decide how much carbohydrates, fruits and especially starch they need to consume, lead to inadequate nutrition.
Carbohydrates come in several ways that break down in different ways of the body.Fast and easily digestible carbohydrates include products with a high processed sugar content and fruits.More complex are products that contain a large amount of starch, which becomes more slowly into energy.There is also fiber, that the body does not always absorb completely.However, in general, all carbohydrates supply glucose energy, which combines 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 in a diet with a high carbohydrate content.Since this indicator must be selected completely independently, it is difficult to advise on a specific amount.However, 2 handfuls of carbohydrate products for men and one for women with each meal are an excellent beginning to regulate carbohydrates in the diet.
If your objective is the loss of fat deposits, then it will be more correct to take sources of starch after training on intense sports day, that is, on strength training days.If you want to gain weight, simply consume at least 3-6 struggled from starch sources per day.To achieve maximum results, it is better to use breakfast carbohydrates, immediately before training, as well as during food intake, which goes immediately after training.
Vegetables, such as spinach, cabbage, other vegetables, can be considered light foods, so it is better to eat at least a handful of such vegetables with each meal.After all, they are extremely low calories, 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 struggled per day.Do not forget that they are still a simple carbohydrate source, although they provide the body with a large number of useful antioxidants and micronutrients.Therefore, even with such useful products, it is always guided by the rule, "an excessive amount of useful thing can be for you."
Fat
Fats are very nutritious and beneficial substances that are necessary for our body.They are so important that they must be at least 15 percent of the daily diet, regardless of their objectives.In particular, this information must achieve ears of people who want to lose weight quickly.In fact, to observe the balance in the body and normal metabolism, all nutrients must enter the body into the correct amount.You do not want to walk with poor skin, weakened immunity and not very well to work.Therefore, a normal fat portion 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 light your imagination.An example of how this portion of fat is seen in the daily diet is a handful of nuts, half of the avocado and others, including font sources of approximately 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 the exchange of fats will enter periodically in the body and help the fats to become 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 severe hunger after each meal, add some fat to the diet.If you start gaining excess weight, reduce the amount of carbohydrates.Start in general, and then experience freely, this is your body and nobody will better understand how to feed it correctly.