The constant thoughts of proper nutrition conquer the mind of an increasingly large number of people on the planet.Proponents 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 track the number of nutrients consumed and to remain healthy, happy and slender.
Try the Palm diet.They do not need more scale, measuring glasses 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 will be your palm.
This is not some new diet in the style of "throwing 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 do not need special tools with it, your body itself says how and how much you are.
What is a "palm" diet?
It's actually simple.For each meal, you should eat a handful of a certain food that includes a set of macronutrians.The fact that fits into your palm and is your set of nutrients, which varies slightly depending on age, gender, goals, intensity of training and type of physics.
It is recommended, of course, every 2-4 hours of the day to eat a sufficient number of calories and nutrients to provide the body with energy.It may seem paradoxical that insufficient calorie use actually complicates the weight loss process.This happens because our hunger body begins to reduce the level of metabolism and to lose less energy, ie.It burns less calories.
How should you use your palms to measure the right amount of macronutrians?
Protein
One chicken breast weighing 100 grams contains about 26 g of protein and is about the size of your palm.In this way, a chicken breast is equated with a handful of protein.
It is usually necessary to include 1-2 handful of protein in each meal.A person with medium physics should eat two handfuls of protein with each meal to maintain muscle development and get food during intensive training.If you weigh that amount of scales, you will get some 20-50 g of pure protein, which is just perfect.
Carbohydrates, vegetables and fruits
The press and lovers of exhausting diets are constantly demonizing carbohydrates.It is no wonder that attempts to decide how many carbohydrates, fruits and especially starch should consume, lead to inadequate nutrition.
Carbohydrates are available in several forms that break down in different ways in the body.Fast, easily digestible carbohydrates include products high in processed sugar and fruits.Products containing a large amount of starch are more complicated, which becomes more slowly into energy.There are also fiber that is not always completely absorbed by the body.However, in general, all carbohydrates supply the body with glucose energy that nourishes the cells.
The amount of carbohydrates in the diet is probably the most individual factor, since some people's body responds better to a small amount of carbohydrates, while others feel much better on a high carbohydrate diet.As this indicator must be completely selected independently, it is difficult to advise you on a specific amount.However, 2 handfuls of carbohydrate products for men and one for women with each meal are an excellent start to regulate carbohydrates in the diet.
If your goal is to lose fat deposits, then it will be more properly accepting sources of starch after exercise on the day of intensive sports, ie.In the days of strength training.If you want to gain weight, just consume at least 3-6 handfuls of starch per day.In order to achieve maximum results, it is better to use carbohydrates for breakfast just before training, as well as during food intake, which continues immediately after training.
Leaf vegetables, such as spinach, cabbage, other greens, can be considered light food, so it is better to eat at least a handful of such vegetables with every meal.After all, they are extremely low -calories, despite the fact that they provide the body with a significant amount of vitamins and minerals.Speaking of fruit, it is better 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 with a large number of antioxidants and beneficial trace elements.Therefore, even with such useful products, you are always guided by the rule, "an excessive amount of useful thing can be for you."
Fat
Fats are very nutritious and nutrients that are needed for our body.They are so important that they should be at least 15 percent of your daily diet, regardless of your goals.In particular, this information should achieve ears from people who want to lose weight quickly.In fact, in order to monitor the balance in the body and normal metabolism, all nutrients must enter the body in the right amount.You do not want to walk with bad skin, weakened immunity and not very well working head.Therefore, the normal part of the fat per day is 2 handfuls for a man and 1 handful for a woman.
But how do we calculate what a handful of fat is?To understand this, you will need to turn on your imagination.An example of how this part of the fat looks in the daily diet is a handful of nuts, half of the avocado and other, even meat sources of fat with approximately the same volume.The basic rule for the consumption of fat is the alternation of its sources.With this approach, all the necessary fatty acids that shoot fat exchange will periodically enter the body and help the fat become energy.
Once you understand the nature of the Palm diet, you can adjust it a little for your needs.Because 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 to accumulate excess weight, reduce the amount of carbohydrates.Start as a whole and then experiment freely, this is your body and no one will better understand how to feed it properly.