Constant thoughts on correct nutrition take possession of the mind of an increasing number of people on the planet.The followers of a healthy lifestyle constantly consider something and weigh their food.In the meantime, there is a method that does not require the use of Excel to trace the number of nutrients consumed and remain healthy, happy and slender.
Try the "Palma" diet.It does not need more stairs, cup measures or an in -depth analysis of each portion.The only tool you need is your palm.The only point of reference in the number of carbohydrates, proteins and fats you need will be your palm.
This is not a kind of new diet in the style of "throws 5 kilos per week" and certainly not the only way to obtain the results you need.The main advantage of this diet is that you don't need special tools with it, your body itself says how and how much you have to be fit.
What is a "palm" diet?
It is actually simple.For each meal, you have to eat a handful of certain food, which includes a series of macronutrie.The fact that adapts to the palm and is your set of nutrients, which varies slightly according to age, sex, objectives, training and physical training.
Obviously, it is recommended every 2-4 hours during the day to eat a sufficient number of calories and nutrients to provide energy to the body.It may seem paradoxical that insufficient use of calories actually complicates the weight loss process.This happens because our body, experimenting with hunger, begins to reduce the level of metabolism and waste less energy, that is, it burns less calories.
How should you use the palms to measure the right amount of Macronutriani?
Protein
A chicken breast that weighs 100 grams contains about 26 g of protein and is palm size.Therefore, a chicken breast is equated to a handful of protein.
Usually, it is necessary to include 1-2 handful of proteins in each meal.A medium physique man should eat two handfuls of proteins at each meal to maintain the development of the muscles and obtain a feed during intense training.If such a quantity weigh on the scale, you will get a 20-50 g of pure protein place, which is simply perfect.
Carbohydrates, vegetables and fruit
The printing and lovers of the grueling diets constantly demonize carbohydrates.It is no wonder that attempts to decide how many carbohydrates, fruits and in particular starch must consume, lead to inadequate nutrition.
Carbohydrates are available in different forms that break in different ways of the body.Fast and easily digestible carbohydrates include products with a high sugar content and transformed fruit.More complex are products containing a large amount of starch, which transforms more slowly into energy.There is also fiber, which is not always completely absorbed by the body.However, in general, all carbohydrates provide the body with the energy of glucose, which feed the 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 with a diet with a high carbohydrate content.Since this indicator must be selected completely independently, it is difficult to advise you on a specific amount.However, 2 handfuls of carbohydrate products for men and one for women with every meal are an excellent start to adjust carbohydrates in the diet.
If your goal is the loss of fat deposits, it will be more correct to take sources of starch after training the day of intense sports, that is to say at the time of the training of the force.If you want to gain weight, consume at least 3-6 handfuls of starch sources per day.To obtain the maximum results, it is better to use carbohydrates for breakfast, immediately before training, as well as during food intake, which goes immediately after training.
Sheet vegetables, such as spinach, cabbage, other vegetables, can be considered light foods, so it is better to eat at least one handful of such vegetables at each meal.After all, they are extremely low, despite the fact that they provide the body with a considerable amount of vitamins and minerals.Speaking of fruit, it is better not to eat more than 1-2 handful per day.Do not forget to be still a source of simple carbohydrates, although they provide the body with a large number of useful antioxidants and micronutrients.Therefore, even with products so useful, always be guided by the rule, "an excessive thing of what useful could be for you".
Fat
Grassi are very nutritious and beneficial substances necessary for our body.They are so important that they should be at least 15 percent of the daily diet, regardless of your goals.In particular, this information should reach ears of people who want to lose weight quickly.In fact, in order to observe the balance in the body and the normal metabolism, all nutrients should enter the body in the right quantity.You don't want to walk with poor skin, weakened immunity and not very well your head.Therefore, a normal part of fat per day is 2 handful for a man and 1 handful for a woman.
But how to calculate what is a handful of fat?To understand it, you will have to activate your imagination.An example of how this portion of fat in the daily diet is a handful of walnuts, half of the avocado and others, even sources of fat meat of about 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 periodically enter the body and help fat to transform into energy.
After including the essence of the "Palma" diet, you can correct it 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 gaining excess weight, reduce the amount of carbohydrates.Start in general, so experience freely, this is your body and nobody will understand you better how to feed him correctly.