Dietary ration calculation table
For the body to function normally, it must receive sufficient, and most importantly, a balanced amount of proteins, fats and carbohydrates. It is very important that food is environmentally friendly, although this is currently quite difficult to ensure.
They are the basis of human nutrition and life. You need to get proteins per day at the rate of 1 g per 1 kg of weight. These are minimum indicators, because a growing teenager should receive at least 5 g of protein per kilogram of body weight. A person gets proteins from meat, fish, dairy products, and legumes. After a full meal, up to 30 g of protein is absorbed within three hours.
In fact, proteins are a component necessary for the “construction” of the body and the production of all vital substances - enzymes, hormones, etc. It is with proteins that a person receives the so-called essential amino acids, which are not synthesized in the body. However, it is important to understand that excess protein can cause intoxication in the body.
Carbohydrates
The minimum requirement of carbohydrates per day is 300 g. The body receives carbohydrates by consuming fruits, vegetables, starches, and grains. Carbohydrates are the main “fuel” for the body, so their quantity largely determines a person’s condition. But if a lack of carbohydrates leads to disruption of metabolic processes, then their excess leads to the formation of excess fat.
The absorption of fats in the body occurs during the consumption of protein foods. Fats are an essential element of a balanced diet. They are a source of energy and essential fatty acids. They are also important for the absorption of vitamins. The most important for the body are vegetable fats, consisting of unsaturated fatty acids. They do not contain cholesterol and are easily digestible. Animal fats are digested more slowly and contain a lot of cholesterol.
It is recommended to consume vegetable and animal fats in a 2:1 ratio. However, many modern nutritionists argue that the amount of animal fats can generally be reduced to a minimum.
In addition, dietary fiber, vitamins and minerals contained in food are important for the body. Basically, the body receives them from plant foods - greens, vegetables, fruits. Some of them contain a lot of fiber necessary for the body.
Does PP help with weight loss?
The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.
Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.
Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.
The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.
The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.
As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure
Diet for the week: sample menu.
Back in 1930, nutrition standards for humans were determined in Russia. Later, already in 1991, these standards were established taking into account the coefficient of physical activity (this is the ratio of daily energy expenditure to the value of the main volume). Also an important point in the calculation is the calorie ratio between carbohydrates, proteins and fats - it should accordingly be 50:15:35.
The daily calorie intake for women is 2100, while the men's diet should contain 2700 calories. If a person works physically, these indicators increase. Accordingly, for those losing weight, the calorie content of the daily diet should be reduced. For children, these indicators are already associated with the intensity of their growth and activity.
Nutrition standards have also changed historically, as changes occurred in human living conditions. When he had to fight for survival, hunt a lot and get food, the calorie intake was much higher in order to survive and replenish energy costs. However, in the modern world, people tend to consume much more than they spend.
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Thus, nutritional standards for a person differ depending on the following factors:
- floor;
- characteristics of work;
- age;
- climate;
- physiological state of the body - pregnancy, lactation, diseases, etc.
It is important to consider that the body may require different amounts of calories on different days. After all, metabolism can slow down and speed up at different times. In addition, it depends on physical activity, work performed, and other external factors. So you don't have to count calories too carefully. It is important to simply adhere to the recommendations for proper nutrition, and not significantly violate the standards determined by nutritionists.
Monday:
- Breakfast: 2 hard-boiled eggs, a portion of seaweed, tea or coffee.
- Lunch: vegetable salad, a portion of soup, a glass of juice.
- Afternoon snack: apple or vegetable salad.
- Dinner: durum wheat pasta with.
Tuesday:
- Breakfast: oatmeal with an apple (or muesli), tea or coffee.
- Lunch: salad with meat, light vegetable soup, juice.
- Afternoon snack: yogurt or fruit.
- Dinner: fish baked with vegetables, tea.
Wednesday:
- Breakfast: cottage cheese with fruit and sour cream (low-fat), tea.
- Lunch: cream soup, lettuce, croutons, juice.
- Afternoon snack: orange or glass of kefir.
- Dinner: buckwheat with beef.
Thursday:
- Breakfast: scrambled eggs, vegetable salad, tea.
- Lunch: borscht, lean salad, compote.
- Afternoon snack: a piece of cheese, tea.
- Dinner: pilaf, vegetable salad.
Friday:
- Breakfast: rice porridge with dried fruits, tea.
- Lunch: cabbage soup, salad with meat, juice.
- Afternoon snack: a glass of kefir.
- Dinner: baked poultry with vegetable side dish.
Saturday:
- Breakfast: buckwheat porridge with milk, apple, tea.
- Lunch: puree soup, vegetable salad, juice.
- Afternoon snack: black bread sandwich with cheese, tea.
- Dinner: fish with rice and vegetable salad.
Sunday:
- Breakfast: sandwiches with cheese and jam, tea.
- Lunch: seafood salad, chicken soup, juice.
- Afternoon snack: any fruit.
- Dinner: boiled beef with vegetable side dish.
You can follow this diet as much as you like, since this menu meets the standards of a healthy diet and only brings benefits to the body. Try it and see for yourself how quickly you can improve your body and health by following simple rules of a healthy diet.
Eating healthy is a great habit!
What foods can and cannot be eaten when eating properly for weight loss
Can:
- seaweed;
- vegetables without starch;
- dietary meat (chicken/duck/turkey/rabbit);
- egg white;
- cereals (brown rice, wild rice, buckwheat; quinoa; bulgur; oatmeal; couscous);
- pasta (hard varieties up to 2 times a week);
- rye bread, multigrain;
- fats: red fish, low-fat white fish, cold-pressed olive/linseed oil, roasted nuts, egg yolk;
- seasonings;
- low-fat dairy and fermented milk products.
Possible in very small quantities:
- vegetables containing starch;
- cheese (fat content up to 30%);
- fruits in small quantities;
- cottage cheese.
It is forbidden:
- alcohol;
- corn;
- bakery;
- sugar.
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Calorie Calculation Formula: Basal Metabolism
a = weight in kg * 9.99b = height in cm * 6.25c = age in years * 4.92
Found a, b, c (by multiplying height, weight and age by the numbers given in the formula). Now we calculate OO (OO is the basal metabolic rate, that is, the number of calories a person needs to live, regardless of his physical activity).
OO = a b – c
Now the man needs to add 5 to the resulting figure OO, and the woman needs to subtract 161.
Next, you should calculate the number of calories needed to replace those lost due to physical activity.
Physical activity and ratio
1. If a person has a sedentary lifestyle and does not engage in sports, OO needs to be multiplied by 1.2
2. If a person has a sedentary lifestyle and does not engage in sports, but walks quite a lot or spends time on housework, OO needs to be multiplied by 1.5
3. If a person moves a lot for work or does fitness at least 3 hours a week - OO needs to be multiplied by 1.6
4. If you don’t move much during the main time, but are actively involved in sports 6-7 hours a week - OO needs to be multiplied by 1.75
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5. If a person plays sports at least 6-7 hours a week, and also moves at work - OO needs to be multiplied by 1.8
6. If a person’s physical activity is very high, OO should be multiplied by 1.9, for athletes – by 2 or even more
For people who carefully monitor their weight, it should be taken into account that the daily excess of the norm is only 100 kcal. gives a weight gain of 5 kg. in a year!
Determining your ideal weight for the right diet
This indicator is extremely important because... It is from this that you will need to start when creating a diet for yourself. It is necessary to take into account that for women of different ages, the calculation formula will be slightly different.
For girls under 30 years old, the following calculation is applied: (weight * 0.062 2.036) * 240. In the age group from 31 to 60 years old, the central part of the calculation will change: (weight * 0.034 3.54) * 240. For older people (after 60) you need to apply the following formula: (Weight * 0.04 2.75) * 240.
You can imagine the following calculation: with a weight of 56 kg and an age of 30 years: (56*0.062 2.036)*240 = 1321.92. Thus, in order to lose weight, a woman needs to eat precisely this caloric value.
What does balance depend on?
The energy that enters the body depends on the amount of food consumed and their composition. Energy supply depends on the following factors:
- calorie content of food;
- composition of products;
- vitamins;
- micro- and macroelements;
- liquid.
In turn, energy is spent on supporting vital functions - heat exchange, blood circulation, cell growth and renewal, and the process of food digestion. It is also spent on movement and physical activity.
Second courses
Green borscht
- lean pork - 201 g;
- egg - 7 pcs.;
- onion (chopped) - 1 pc.;
- potatoes (chopped) - 4 pcs.;
- sorrel - 50 g;
- drinking water—1.7 l;
- seasonings - to taste.
- Chop the meat into cubes and cook until fully cooked.
- Add seasonings to the broth.
- Add potatoes to broth and cook until tender.
- Sauté the onion until golden brown.
- Boil the eggs, cool, peel and finely chop.
- Wash the sorrel and chop it.
- Add sorrel, onion, and eggs to the broth.
- Boil for another 5 minutes. with the lid closed.
- Let the borscht brew for 15-20 minutes.
- carrots (straws) - 1 pc.;
- onion (chopped) - 1 pc.;
- bell pepper (straws) - 1 pc.;
- chicken fillet - 201 g;
- noodles—99 g;
- seasonings - to taste.
- Boil the meat in one piece until done.
- Remove meat from broth.
- Add seasonings to the broth.
- Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
- Cut the chicken meat into cubes and add to the finished dish.
- salmon – 450 g;
- broccoli – 450g;
- mixture of lemon juice and Japanese sauce - 4 tbsp. l.
A dish of salmon or any red fish would be ideal on the menu for the week.
- Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
- Separate the broccoli florets and open them.
- Place marinated fish and broccoli on a baking sheet.
- Bake in the oven at 201° for 25 minutes.
- Minced meat (chicken or turkey) – 399 g;
- ground ginger – 21 g;
- onion (chopped) – 201 g;
- carrots (chopped) – 99 g;
- garlic puree – 10 g;
- sour cream – 99 g.
- Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
- Lightly fry the meat balls in a dry frying pan.
- Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
- Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.
Diet for the week: sample menu.
Given: woman; weight – 57 kg; height – 165 cm; age – 34 years
a = 569 b = 1031 c = 167
OO = 569 1031 – 167 – 161 = 1272 kcal
A woman with the specified parameters needs 1272 kcal per day just for her body to live.
Given: man: weight – 90 kg; height – 186 cm; age – 35 years
a = 899 b = 1162.5 c = 172
OO = 899 1162.5 – 172 5 = 1894.5 kcal
Salads
- Green beans (frozen) – 299 g;
- Mild red pepper – 99 g;
- soy sauce - 3 tbsp. l.;
- lemon juice – 2 tbsp. l.;
- crushed garlic – 10 g.
- Pour boiling water over the frozen beans and bring to a boil again.
- Chop the pepper.
- Mash the garlic in a press.
- Mix all ingredients and season.
- Sea cocktail (frozen mixture) – 499 g;
- cucumber – 1 pc.;
- lettuce leaves – 51 g;
- olive oil – 2 tbsp. l.;
- tomato (vegetable) – 1 pc.;
- soy sauce – 2 tbsp. l.
- Boil the seafood cocktail and let it cool.
- Mix butter and sauce.
- Place lettuce leaves on the bottom of the salad bowl.
- Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
- Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.
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