It does not matter if you plan to lose weight, gain muscle mass or get a little dry - you need to correctly calculate the calorie content of your diet and the amount of protein, fat and carbohydrates . The ratio of BJU for weight loss is very important, because before you gain weight or dry, you need to lose weight, if it is.
Correct BZU ratio
No matter how a person used to eat, to reduce weight, he needs to reduce the proportion of carbohydrates and fats in the diet and increase the proportion of protein. It is impossible to completely refuse carbohydrates, because the body derives energy from them, but simple carbohydrates must be replaced by complex ones, that is, instead of baking and baking, grains, macaroni from durum wheat, whole wheat bread, greens and vegetables should be used instead. As for fats, they should not be saturated, increasing the concentration of cholesterol in the blood, and unsaturated, contained in vegetable oils and fish oil. Proteins can be obtained from low-fat varieties of meat and fish, dairy products.
The ratio of BJU for weight loss to women is - 50% -30% -20%. If you reduce the proportion of proteins slightly and increase the carbohydrate share, the result will still be, but more modest. The ratio of BJU for the set of mass will already be different. A man weighing 75 kg should consume 3150 calories per day. If you remember that 1 g of protein contains 4 Kcal, then the protein should account for 450-750 Kcal or 112-187 grams. Carbohydrates per day need to consume 300-450 grams, which in recalculation on calories goes 1200-1800 kcal. The fat should be 75-150 g per day or 675-1350 kcal.
The ratio of BZH on drying will be determined by three stages: fat burning, carbohydrate load and transitional period. In general, the picture is as follows:
- The first three days the caloric content of the diet is 1001 Kcal. Carbohydrates account for 50 grams, 22.88 fats and 148.72 grams for proteins;
- on Thursday before training to take 37 grams of carbohydrates, after training 728 g. Belka - 148.72 grams, and after training 114.4 g. Fat 0.64 g before training and 50 g after;
- on Friday the ratio is the same, but there is no training;
- on Saturday, BJU is - 239.2 / 143/40 g;
- on Sunday - 104/143 / 79.3 g.