Constant thoughts about the right nutrition take possession of the spirit of an increasing number of people on the planet.Pendants of a healthy lifestyle constantly take something into account and weigh their food.In the meantime there is a method that does not require the use of Excel to pursue the number of nutrients used and to stay healthy, happy and slim.
Try the "Palm" diet.It does not require any more scales, measuring cups or a thorough analysis of each part.The only tool you need is your own palm.The only landmark in the number of carbohydrates, proteins and fats you need is your palm.
This is not a kind of new food in the style of "5 kilos per week" and certainly not the only way to achieve the results you need.The main advantage of this diet is that you do not need any special tools with it, your body itself says how and how much it should be in shape.
What is a "Palm" diet?
It's actually easy.For every meal you have to eat a handful of certain foods that contain a number of macronic rodles.The fact that fits into your palm and is the amount of nutrients, which varies slightly depending on the age, gender, targets, training intensity and type of body building.
It is of course recommended every 2-4 hours during the day to eat a sufficient number of calories and nutrients to supply the body energy.It seems to be paradoxical that the insufficient use of calories actually complicated the process of losing weight.This happens because our body begins with hunger to reduce the metabolism and waste less energy, i.e.H. burns fewer calories.
How should you use your palms to measure the right amount of macronuts?
protein
A chicken breast with a weight of 100 grams contains about 26 g of protein, and it is about the size of your palm.A chicken breast is thus equated with a handful of protein.
Usually it is necessary to absorb 1-2 handful of protein in every meal.With every meal, a man with medium body should eat two handful of protein to maintain the development of muscles and to get food during intensive training.If you weigh such a quantity on the scales, you will receive 20-50 g pure protein somewhere, which is simply perfect.
Carbohydrates, vegetables and fruit
The press and lovers of strenuous diets constantly demonize carbohydrates.No wonder that attempts are made to decide how much carbohydrates, fruits and especially strength to consume, to an inadequate diet.
Carbohydrates come in different forms that collapse in different ways in the body.Fast, easily digestible carbohydrates include products with a high content of processed sugar and fruits.Products that contain a large amount of strength that turn more into energy are more complex.There are also fiber that is not always fully absorbed by the body.In general, however, all carbohydrates provide the body with glucose energy that fires cells.
The amount of carbohydrates in nutrition is probably the most individual factor, since the body of some people reacts better to a small amount of carbohydrates, while others feel much better with a diet with a high carbohydrate content.Since this indicator has to be selected completely independently, it is difficult to advise you on a certain amount.However, 2 handful of carbohydrate products for men and one for women with every meal are an excellent beginning for the regulation of carbohydrates in diet.
If your goal is to lose fat deposits, it is more correct to take strength sources after training on the day of intensive sports, i.H. in the days of strength training.If you want to gain weight, you simply consume at least 3-6 handful of starch sources a day.In order to achieve maximum results, it is better to use carbohydrates for breakfast, both before training and during food intake, which runs immediately after training.
Tin vegetables such as spinach, cabbage, others can be seen as light food.Therefore, with every meal it is better to eat at least one handful of such vegetables.After all, they are extremely low, although they provide the body a considerable amount of vitamins and minerals.Speaking of fruits, it is better not to eat more than 1-2 handfuls per day.Don't forget that you are still a source of simple carbohydrates, even though you provide the body a large number of antioxidants and useful micronutrients.Even with such useful products, the rule is therefore always directed: "An excessive amount of useful things can be for you."
Fat
Fats are very nutritious and advantageous substances that are necessary for our body.They are so important that you should be at least 15 percent of your daily diet, regardless of your goals.In particular, this information should reach ears of people who want to lose weight quickly.In order to observe the balance in the body and in the normal metabolism, all nutrients should get into the body in the right amount.You don't want to go with poor skin, weakened immunity and not very well -working head.Therefore, a normal part of the fat per day is 2 handful of a man and 1 handful of a woman.
But how can you calculate what a handful of fat is?To understand this, you have to turn on your imagination.An example of how this part of the fat looks in daily diet are handful of nuts, half of the avocado and other, even meat sources of fat sources of about the same volume.The main rule for fat consumption is to change its sources.With this approach, all the necessary fatty acids that start the fat exchange will get into the body at regular intervals and transform fat into energy.
After understood the essence of the "Palm" diet, you can correct them a little for your needs.Because the recommendations described in this article are common.If you feel a strong hunger after every meal, give the diet a little fat.When you start to take excess weight, reduce the amount of carbohydrates.Start in general and then experiment freely, this is your body and nobody will understand you better how you can feed it correctly.