Continuous thoughts on nutrition appropriate to possess the mind of an increasing number of people on the planet.The followers of a healthy lifestyle constantly consider something and consider their food.Meanwhile, there is a method that does not require excel to monitor the number of nutrients consumed and still healthy, happy and slender.
Try the Palm Palm diet.It does not need much scale, cup or thorough analysis.The only tool you need is your own palm.The only milestone on the number of carbohydrates, proteins and fat you need will be your palms.
This is not a new type of diet in the style of throwing 5 kg per week and is certainly not the only way to achieve the results you need.The main advantage of this diet is that you do not need special tools to it, your body tells the way and how much you can have shapes.
What is Palm Palm diet?
It is really simple.For every meal, you need to eat a few certain foods, including a multi -quantity set.The fact is suitable for your palm and is a collection of your nutrients, slightly vary depending on age, gender, goals, training intensity and type of physique.
Of course, every 2-4 hours should eat enough calories and nutrients to provide energy for the body.It seems that the paradox is that the use of not enough calories really complicates the weight loss process.This happens because our bodies, experiencing hunger, begins to reduce the level of metabolism and less energy waste, that is, burn less calories.
How should you use your palm to measure the correct amount of Macronutrians?
Protein
A 100 -gram chicken breast contains about 26 g of protein and it is the size of your palm.Therefore, a chicken breast is equated with a small number of protein.
Typically, it is necessary to include 1-2 few protein at each meal.A man with an average physique should eat two few protein with each meal to maintain muscle development and food perception during high intensity exercise.If you weigh such a quantity on the scale, you will receive about 20-50 g of pure protein, this is perfect.
Carbohydrate, vegetables and fruits
The press and those who love the constant fatigue diets lose carbohydrates.It is not uncommon for trying to decide how many carbohydrates, fruits and especially starch to be consumed, leading to insufficient nutrition.
Carbohydrates have some forms of breaking in different ways in the body.Quickly, easy to digest carbohydrates, including products with high sugar and fruitful fruits.More complicated, the products contain large amounts of starch, which turns slower into energy.There are also fibers, not always completely absorbed by the body.However, in general, all carbohydrates provide the body with glucose energy, which fuel cells.
The amount of carbohydrates in the diet is probably the most personal factor, because the body of some people reacts better with a small amount of carbohydrates, while others feel much better in a diet with high carbohydrate content.Because this index must be completely independent, it is difficult to advise you on a specific amount.However, two small carbohydrates for men and one for women with each meal are a great start to adjust carbohydrates in the diet.
If your goal is to lose fat deposits, it will be more correct when taking starch sources after exercise on high intense sports day, that is, during the days of exercise.If you want to gain weight, just consume at least 3-6 sources of starch daily.To achieve maximum results, it is better to use carbohydrates for breakfast, just before training, as well as during eating, go immediately after training.
Vegetables, such as spinach, cabbage, and other green vegetables, can be considered a light food, so it is better to eat at least a few such vegetables with every meal.In the end, they are very low -Calorie, although in fact they provide the body with a large amount of vitamins and minerals.Talking about fruits, it is better not to eat more than 1-2 numbers a day.Do not forget that they are still a simple source of carbohydrates, although they provide the body with a large amount of antioxidants and useful micronutrients.Therefore, even with such useful products, always guided by the rule, "an excessive amount of usefulness can be for you."
Fat
Fat is very nutritious and beneficial for our bodies.They are so important that they should at least 15 percent of daily diet, regardless of your goals.In particular, this information will achieve the ears of those who want to lose weight quickly.Indeed, to observe the balance of the body and normal metabolism, all nutrients should penetrate the body in the right amount.You do not want to walk with poor skin, weakened immunity and do not work very well.Therefore, a part of the normal fat is 2 grasping for a man and 1 for a woman.
But how to calculate a small number of fat?To understand this, you will have to turn on your imagination.An example of how this fat looks like in your daily diet is some seeds, half of the butter and other sources of fat, even the meat of the same volume.The main rule in fat consumption is the alternation of its sources.With this method, all the necessary fatty acids start fat will periodically enter the body and help fat turn into energy.
After you understand the nature of the Palm Palm diet, you can fix it a little for your needs.Because the recommendations described in this article are common.If you feel serious after every meal, add some fat to your diet.If you start gaining excess weight, reduce the amount of carbohydrates.Start in general, and then test freely, this is your body and no one understands you better how to feed it correctly.