Most people lose weight faster while keeping to a low-carbohydrate diet. Still, it is of secondary importance. Calories come first.
Alas, a solely quantitative approach to nutrition does not provide good health and appearance.
COMPOSITION OF PRODUCTS
For our health, it is important not only how much we eat, but also what exactly we eat. Food should contain nutrients. If you consume high-calorie and not nutritious food, your body will still be hungry (because of the lack of macro- and microelements), forcing us to eat more and more.
Of course, it is very difficult to eat exclusively useful food and avoid all unhealthy products. Still, we need to do our best that our menu includes natural and fresh products. Never concentrate on your restrictions. Better concentrate on foods that you can eat and enjoy your healthy attitude to foods.
AMOUNT OF FOOD
To understand how much food you need, it is important to know your daily caloric intake. You can find many formulas for calculating the individual calorie rate per day. Knowing this value and having an understanding of the caloric content of certain products, we can draw conclusions about the amount of food that is optimal for each of us.
It is important to understand that these formulas and the values obtained are not the ultimate truth. There are people, who eat less or more of all norms, and their weight is stable. Therefore, once you counted your calorie rate, keep an eye on whether the weight decreases (is stable or increases). It is important to monitor and review your diet.
These days, it is quite easy to count calories, though, of course, the process requires attention and time. You can find a variety of applications for phones that already have products and their caloric content. Of course, it is more difficult to calculate the calorie content of a dish in a restaurant, than of the one that you cooked yourself.
You will get a certain figure, which means your daily calorie consumption for the current moment (at a given weight, age and activity level). The following adjustments to the amount should be done, depending on your goals:
- for weight loss, create a calorie deficit of 15-20%,
- for weight gain, create a calorie surplus of 10-20%.