Today, we’ll discuss the rules you should follow when planning your healthy menu. The first thing you need to do is calculate your basal metabolic rate (BMR). This is the minimum amount of calories your body needs to maintain proper functioning of all its organs and systems.
You can do this using special formulas, which are easily found online. You should never go below this amount, otherwise your metabolism will gradually decline. Your BMR depends on factors such as gender, age, and activity level. For example, for me, it’s around 1,300-1,400 calories.
Once you’ve calculated your BMR, move on to protein. Protein should be at least one gram per kilogram of body weight, but if your diet is aimed at weight loss, you should double the amount. The next factor is fat, and for some reason, many people who are losing weight exclude it from their diet. This affects their skin, hair, and nails. To prevent this, be sure to include healthy fats, such as those found in olive oil, nuts, and fatty fish. The optimal amount of fat is one gram per kilogram of body weight. Once protein and fat are calculated, the next step is to determine the carbohydrate intake. One gram of protein and carbohydrates contains 4 calories, while one gram of fat contains 9 calories. Knowing this, we can calculate the calorie intake.
Once we’ve calculated everything, it’s important to distribute our food intake throughout the day. Proteins are the building blocks of our cells. The body doesn’t store them, so they can and should be included in every meal. Carbohydrates are the body’s main source of energy, and they’re best consumed in the first half of the day. Porridge is best for breakfast, and your favorite fruit is a good first snack. Vegetable fats promote better absorption of protein and carbohydrate foods, so add them to your main meals. And of course, don’t forget about fiber: vegetables and any greens are a great complement to protein foods in the afternoon.
I hope these tips will help you create a tasty and healthy menu.
