Permanent thoughts on proper diet take over the mind of the increasing number of people on the planet.Adherence to a healthy lifestyle constantly consider something and measure food.Meanwhile, there is a method that does not require the use of Excel to monitor the number of spending nutrients and remain healthy, happy and slender.
Try the "Palm" diet.They do not need more scales, measuring glasses or basic analyzes of each part.The only tool you need is your palm.The only landmark in the number of carbohydrates, proteins and fats you need to be your palm.
This is not a kind of diet in the "throwing 5 kilograms of a week" and certainly not the only way to achieve the results you need.The main advantage of this diet is that you don't need special tools with her, just your body tells how and how much you will be in shape.
What is the "palm" diet?
It's actually simple.For each meal you have to eat a few of certain foods, which includes a set of macronutrients.Fact that fits into your palm and is your set of nutrients, which varies slightly depending on age, gender, goals, training intensity and type of physics.
It is recommended, of course, every 2-4 hours during the day to eat a sufficient number of calories and nutrients in order to provide the body with energy.It seems to be paradoxically that insufficient use of calories actually complicates the weight loss process.This is happening because our body, experiencing starvation, begins to reduce the level of metabolism and less energy, I.E.Less calories burn.
How should you use your palms to measure the right amount of macronutria?
Protein
One chicken breast that weighs 100 grams contains about 26 g of protein, and it is your palm in size.So, one chicken chest is equated with a fist protein.
It usually needs to include 1-2 protein hand in each meal.A medium apartment man should eat two fists protein with each meal to maintain muscle development and getting food during intense training.If weighed such an amount on the scales, you will receive a 20-50 g of pure protein that is just perfect.
Carbohydrates, vegetables and fruits
Prints and lovers of exhausting diets that constantly demonize carbohydrates.No wonder he is trying to decide how many coarcydrates, fruits and especially starch should be consumed, leads to an inadequate diet.
Carbohydrates come in several forms that develop in different ways in the body.Fast, easily digestible carbohydrates include products with high content of processed sugar and fruits.There are more complex products that contain a large amount of starch, which turns more slowly into energy.There is also a fiber, which the body is not completely absorbed.However, in general, all carbohydrates supply a body with glucose energy, which fuel cells.
The amount of carbohydrates in the diet is probably the most wincent factor, because some people react better on a small amount of carbohydrates, while others feel much better on a high carbohydrate content.Since this indicator must be selected completely independently, it is difficult to advise a certain amount.However, 2 fists of carbohydrate manufacturers for men and one for women with each meal are a great start to regulate carbohydrates in a diet.
If your goal is the loss of fatty deposits, then it will be more precisely to take the sprinkles of starch 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 fists of the starch source per day.To achieve maximum results, it is better to use carbohydrates for breakfast, just before training, as well as during food intake, which goes immediately after training.
Vegetables from sheet metal, such as spinach, cabbage, other desire, can be considered light food so that it is better to eat at least a fist of such vegetables with each meal.After all, they are extremely low-calories, despite the fact that they provide the body with a significant amount of vitamins and minerals.When we talk about fruit, it is better not to eat more than 1-2 fists a day.Remember that the source of simple carbohydrates are still the source, although the body provide a large number of antioxidants and useful micronutrients.Therefore, even with such useful products, always take a rule, "too much useful things can be for you."
Grease
Fats are very nutritious and useful substances that are needed for our body.They are so important that you should be at least 15 percent daily diet, regardless of your goals.In particular, this information should achieve the 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 don't want to walk with bad skin, weakened immunity and not very good work head.Therefore, a normal part of the fat daily is 2 fists for a man and 1 fist for a woman.
But how to calculate what kind of fist is?To figure it out you will need to include your imagination.An example of the way this part of the fat looks in everyday diet send nuts, half avocado and others, even sources of fat meat from the same amount.The main rule in fat consumption is a change of source.With this approach, all the necessary fatty acids that drive the fat exchange will periodically enter the body and help grease to turn into energy.
Once you understand the essence of the "Palm" diet, you can correct it for your needs.Since the recommendations described in this article are common.If you feel strong hunger after each meal, add some fat on a diet.If you start gaining excess weight, reduce the amount of carbohydrates.Start in general, then freely experiment, this is your body and no one will better understand how to feed it properly.