Constant thoughts about proper nutrition take possession of the mind of a growing number of people on the planet.Adepts of a healthy lifestyle constantly consider something and weighs their food.Meanwhile, there is a method that does not require the use of Excel to track the number of nutrients consumed and remain healthy, happy and slender.
Try the "Palm" diet.No more scales, measuring cups or a complete analysis of each portion.The only tool you need is your own palm.The only milestone in the number of carbohydrates, proteins and fats you need will be your palm.
This is not some kind of newly -used diet in the style of "throwing out 5 pounds a week" and is certainly not the only way to achieve the necessary results.The main advantage of this diet is that you don't need special tools, your own body says how and how much you should be in shape.
What is a "palm" diet?
It's really simple.For each meal, you need to eat a handful of certain foods, which includes a set of macronutrias.The fact that it fits the palm and is its set of nutrients, which varies slightly depending on age, gender, objectives, training intensity and type of physique.
It is recommended, of course, every 2-4 hours during the day to eat enough calories and nutrients to provide energy to the body.It may seem paradoxical that insufficient calorie use really complicates the weight loss process.This is because our body, experiencing hunger, begins to reduce the level of metabolism and waste less energy, ie burns less calories.
How should you use the palms of your hands to measure the right amount of macronutrians?
Protein
A chicken breast weighing 100 grams contains about 26 g of protein, and is over the palm in size.Thus, a chicken breast is equated with a handful of protein.
Generally, it is necessary to include 1-2 handful of protein in each meal.A man of medium physicist should eat two protein strokes at each meal in order to maintain muscle development and diet during intense training.If you weigh this amount in the scale, it will reach 20 to 50 g of pure protein, which is perfect.
Carbohydrates, vegetables and fruits
The press and lovers of exhaustive diets constantly demonize carbohydrates.No wonder attempts to decide how much carbohydrates, fruits and especially starch needs to consume, lead to inadequate nutrition.
Carbohydrates come in many ways that break in different ways in the body.Fast and easily digestible carbohydrates include products with a high sugar content and processed fruits.More complex are products containing a large amount of starch that turns more slowly into energy.There is also fiber, which is not always fully absorbed by the body.However, in general, all carbohydrates provide energy to the body with glucose energy, what fuel.
The amount of carbohydrates in the diet is probably the most individual factor, as some people's body reacts better to a small amount of carbohydrates, while others feel much better with a high carbohydrate diet.As this indicator should be selected completely independently, it is difficult to advise it on a specific amount.However, 2 chokes of carbohydrate products for men and one for women with each meal are an excellent beginning to regulate 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 on intense sports day, ie on strength training days.If you want to gain weight, consume at least 3-6 starch sources a day.For maximum results, it is best to use carbohydrates at breakfast, immediately before training, as well as during food intake, which immediately goes after training.
Leaf vegetables, such as spinach, cabbage, other green, can be considered light foods, so it is better to eat at least one handy of these vegetables with each meal.After all, they are extremely low -although it provides the body a considerable amount of vitamins and minerals.Speaking of fruits, it is better not to eat more than 1-2 choked a day.Remember that they are still a source of simple carbohydrates, although they provide a large number of useful antioxidants and micronutrients.Therefore, even with such useful products, it is always guided by the rule: "an excessive amount of useful thing can be for you."
Fat
Fats are very nutritious and beneficial substances needed for our body.They are so important that they should be at least 15 % of the daily diet, regardless of their goals.In particular, this information should reach ears of people who want to lose weight quickly.In fact, to observe balance in the body and normal metabolism, all nutrients should enter the body in the right amount.You do not want to walk with bad skin, weakened immunity and not very well working from the head.Therefore, a normal portion of fat a day is 2 handled to a man and 1 handed to a woman.
But how to calculate what is a handful of fat?To understand this, you will have to activate your imagination.An example of how this portion of fat looks in the daily diet is a handful of nuts, half the avocado and other sources of meat of the same volume.The main rule in fat consumption is the alternation of its sources.With this approach, all the necessary fatty acids that throw fat will periodically enter the body and help fat to become energy.
After understanding the essence of the "Palm" diet, you can run a little for your needs.As the recommendations described in this article are common.If you feel severe hunger after each meal, add some fat to the diet.If you start gaining overweight, reduce the amount of carbohydrates.Start generally and try freely, this is your body and no one will better understand you how to feed it correctly.