Secret knowledge: how to eat everything and not get better
Secret knowledge: how to eat everything and not get better
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For many girls, the pursuit of a dream figure is associated with grueling diets and hours of training, which take all their free time. Together with a fitness trainer, we will tell you about some tricks that will not limit you in your favorite food, but at the same time will not allow you to gain extra pounds.

Secret knowledge: how to eat everything and not get better

Alexander Filimonov, fitness trainer and nutritionist at NL International: “As you know, the guarantee of a beautiful figure is hidden in the exclusion of sweets, flour and fatty ones from the diet. But this is not entirely true. The main secret lies in the calculation of the“ill-fated”BJU (proteins, fats, carbohydrates) and the total number of calories. If you want to have an amazing body, it is not at all necessary to follow the advice of fitness bikinists from Instagram, who indicate that when calculating BJU, you need to consume the maximum amount of protein, practically excluding carbohydrates and fats, because competition and fitness are completely different concepts and a way of life. your precious time for training and dieting is not at all necessary. Start small!"

First, you need to find out the level of basal metabolism - that is, the number of kilocalories that you need to supply the body with energy in a calm state. Remember: in no case should you create a sharp calorie deficit (this is a condition in which a person loses weight) - this threatens at least stress for the body, as a maximum - serious health problems.

Second, calculate the number of calories you consume daily. And in order to determine the correct deficiency, in which you will gradually lose weight, it is better to contact specialists (nutritionists or nutritionists). They will calculate the correct percentage of deficiency of 10%, 20% or 30% (using modern equipment - body composition analyzers), taking into account your goals, body condition, age and lifestyle. But there is also a simpler and more budgetary way - there are many mobile applications that will calculate the BJU in a couple of minutes.

There is a stereotype that with constant physical activity in the gym, huge shoulders, arms and legs will grow. But this is a myth! The natural level of testosterone - the very male hormone that is responsible for muscle growth (and they have it in excess) - in a woman's body is very small. Thus, you should not be afraid to become a “bodybuilder”. And the pumped-up girls who flooded the Internet use male hormones to build their bodies.

You should also remember about a calorie deficit. Consuming more than you spend will certainly affect the growth of muscle and fat mass. Of course, you will not gain a super-muscular figure, but you can definitely forget about a slim one. That is why you should count calories and devote time to training (three times a week for one hour is enough).

To become the owner of a dream figure, you need to not exceed the calorie intake of your daily diet, consuming the necessary calories from proteins, fats and carbohydrates. In this case, the ratio of the BZHU can be different. In fact, you can eat your favorite foods, but in small quantities (while clearly understanding that there is a calorie bar that cannot be jumped over). In other words, by eating 100 grams of chocolate, you are likely to gain the required amount of carbohydrates allowed per day. Therefore, you will have to give up carbohydrates, for example, in the form of buckwheat. And if you eat 30 grams of your favorite chocolate, then you will still have free space for that very healthy buckwheat, while you will not feel that you have given up your weakness.

Everything should be in moderation! Carbohydrates, fats and proteins can be obtained from both sweets and chicken breast with buckwheat. But for lovers of a sweet diet, the amount of food in grams will be much lower than with the amount of food consumed on the basis of complex carbohydrates, fats and proteins.Therefore, when losing weight, it is necessary to maintain a balance of your favorite foods and dietary low-calorie food. This will allow you to most comfortably endure restrictions and create the correct calorie deficit.

Approximate diet:

Menu No. 1

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Breakfast: oatmeal in water or soy milk with dried fruits, a handful of nuts, two boiled eggs with yolk, as well as tea or coffee without sugar.

Dinner: boiled buckwheat, low-fat fish, grilled, baked, boiled or steamed. Fresh vegetables.

Snack: apple or orange.

Dinner: cottage cheese (low fat) and green tea.

Menu No. 2

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Breakfast: cottage cheese casserole with berries, green tea or coffee without sugar.

Dinner: brown rice, chicken breast steak (baked, boiled or steamed), vegetable salad with olive oil.

Snack: apple, pear, or citrus fruits.

Dinner: omelet from two eggs in skim milk, green tea without sugar.

Menu No. 3

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Breakfast: muesli with skim milk, protein shake and one banana.

Dinner: pearl barley, beef (grilled, boiled or steamed), grilled vegetables.

Snack: apple or grapefruit.

Dinner: fresh vegetables, baked low-fat fish, tea without sugar.

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