Continuous thoughts on proper nutrition take possession of the mind of a growing number of people on the planet.Supporters of a healthy lifestyle are constantly considering something and weighing their food.In the meantime, there is a method that does not require the use of Excel to monitor the number of nutrients consumed and remain healthy, happy and thin.
Try the "Palm" diet.You don't need more scales, count cups or a detailed resolution of each section.The only tool you need is your own palm.The only milestone in the number of carbohydrates, proteins and fat you need will be your palm.
This is not some kind of newborn diet in the style of "Throut of 5 Kilos a 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 with it, your body itself tells how and how much you are in shape.
What is a "palm" diet?
It's really simple.For each meal, you must eat a handful of certain foods, which includes a set of macricens.The fact that it fits your palm and is the set of your nutrients, which varies slightly depending on age, sex, goals, training intensity and type of body shape.
It is, of course, recommended every 2-4 hours during the day to eat a sufficient number of calories and nutrients to provide the body.It may seem to be paradoxical that inadequate calorie use really complicates the process of weight loss.This is because our body, which experiences starvation, begins to reduce the level of metabolism and waste less energy, that is, it burns less calories.
How should you use your palms to measure the right amount of macroean?
Protein
A chicken breast weighing 100 grams contains about 26 g of protein and is the size of your palm.Thus, a chicken breast equals a handful of protein.
Usually, it is necessary to include 1-2 handful of protein in each meal.A medium bodybuilding man should eat two protein handles with each meal to maintain muscle growth and get a food during intense training.If you weigh such a quantity on the scales, you will get some 20-50 g of pure protein, which is simply perfect.
Carbohydrates, vegetables and fruits
The type and enthusiasts of exhaustive diets are constantly demonizing carbohydrates.It is not strange that efforts to decide how many carbohydrates, fruits and especially must consume starch leads to inadequate diet.
Carbohydrates come in different forms that collapse in different ways in the body.Fast, easily digestible carbohydrates include products high in processed sugar and fruits.More complex are products that contain a large amount of starch, which turns slower into energy.There is also fibers, which is not always fully absorbed by the body.However, in general, all carbohydrates provide the body with glucose energy, which fuel.
The amount of carbohydrates in the diet is perhaps the most individual factor, since the body of some people reacts better to a small amount of carbohydrates, while others feel much better in a diet with high carbohydrate content.Since this index must be completely selected independently, it is difficult to advise you a certain amount.However, 2 handful of carbohydrate products for men and one for women with every meal is an excellent start to regulate carbohydrates in the diet.
If your goal is to lose fat stocks, then it will be more appropriate to receive starch sources after training on the day of intense sports, that is, on the days of training.If you want to gain weight, you simply consume at least 3-6 handful of starch sources a day.To achieve maximum results, it is best to use carbohydrates for breakfast, immediately before training, and during food intake, which goes immediately after training.
Leaf vegetables, such as spinach, cabbage, other green, can be considered light food, so it is best to eat at least one handful of such vegetables with every meal.After all, they are extremely low -rugged, despite the fact that they provide the body a significant amount of vitamins and metals.Speaking of fruits, it is best not to eat more than 1-2 handfuls a day.Remember that they are still a source of simple carbohydrates, although they provide the body a large number of antioxidants and useful micronutrients.Therefore, even with such useful products, they are always guided by the rule, "an excessive volume useful thing can be for you."
Fat
Fats are very nutritious and beneficial substances necessary for our body.It is so important that it should be at least 15 % of daily diet, regardless of your goals.Specifically, this information should achieve the ears of people who want to lose weight quickly.Indeed, in order to observe balance in the body and normal metabolism, all nutrients must enter the body with the right amount.You don't want to walk with poor skin, weakened immunity and not very well.Therefore, a regular part of fat per day is 2 handful for a man and 1 handful for a woman.
But how to calculate what a handful of fat is?To understand this, you need to activate your imagination.An example of how this part of fat is shown in daily diet is handful of nuts, half of avocado and others, even the sources of meat fat 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 start fat exchange will periodically enter the body and help the fat turn into energy.
After understanding the essence of the "Palm" diet, you can fix it a little for your needs.Since the recommendations described in this article are common.If you feel serious hunger after each meal, add some fat to the diet.If you start gaining overweight, reduce the amount of carbohydrates.Start generally, and then experiment freely, this is your body and no one will better understand you how to feed it properly.