Nutrition seems to be kinda popular topic in every place, so ill try write something, and summer is getting closer, so i will be centred upon losing weight
and im not pro or anything, but maybe some1 can scrap something useful out off this……
Basically losing weight is very simple, just eat less than you consumpt. Doesn’t sound hard, but when we are talking people who trains a lot, its not as simple
You need to take care of that u get enough protein, what is about 1.5/2gram per kilo,
that u wont lose all muscle what u have gained during the training. So diet will be battle against physic law “try lose but not lose”
Main mistake what people do, when they try to lose weight is, that they think this just will be one painful ”course” and after diet returning to old habits. If u don’t understand this u are facing endless road…
Ill try to keep this as simple as it is possible, mostly because my level of English isn’t the best
and if basic’s isn’t ok, there’s no point to talk about special supplement’s and specials ways like ketogenic diet etc. Cos its lot more important to learn to eat correctly than learn all mystic ways
1.
There no easy way to lose weight, if we don’t talk about plastic surgery
Losing weight is slow and painful way, at max we can talk 1kilo per week.
If you don’t believe this u can stop reading now. If think about weird special diet’s like juice only and etc, first you lose fluids from ur body and then muscles and that we don’t want!
2.
First step is to keep food diary for a week or two. Cos we need to know ur basic level of calories, the state where u don’t lose weight or gain. Write down everything you eat and count macronutrients as well; what are proteins, carbohydrates, and fats. Make excel sheet where u can see calories and nutrient ratio. There is as many opinion’s about this as there is people. But I would say good ratio is 30/40/30
That means 30% proteins, 40% carb and 30% fats of prozentual definition of macronutrients of your daily total calories.
3.
More aerobic training…feel the fat burning
3.
Eat correctly. Try to avoid Saturated fat’s and trans fats. But remember fat is very important part of your diet. So try eat Monounsaturated fats, polyunsaturated fats and Omega-3 fatty acids, if you aren’t familiar fit fat types, check
www.mayoclinic.com/health/fat/NU00262.
Breakfast is most important meal off the day. Eat lot slow carbs (http://ezinearticles.com/?Try-a-Slow-Carb-Habit&id=18785) and proteins.
Fats aren’t essential for breakfast.
I would say correct amount of proteins are about 30g, but again, some of the people says, that u don’t need as much as 30g.
Worst thing what you can eat on diet are fast carbs, (candy, sugar and white bread etc)
Cos fast carbs get your insulin levels up and that mean that your acceptance for calories is higher. Id say right way to eat ur macronutrients is carbs in the morning and fats in the evening. And proteins are good anytime . As weird as it sound it does matter what u eat different part off the day.
5.
Eat enough, yeah really. Try divide your daily calories for 5 or 6 meals. and eat enough calories. Cos if u don’t eat enough, your metabolism gets stuck and losing weight getting harder.
How much calories you have eat during the day? Its really hard to say generally, that why the food diary, that we can see how ur body reacts in which amount of calories. But I would say 2500cal is good amount in start for average joe who trains 3 times per week and don’t do hard job.try to eat evety3-4 hours And if you are not hungry still try to eat, that blood sugar level don’t drop too much. And u don’t get any cravings for candy etc.
6.
And if you are on a long diet cheat day is nice way to keep ur metabolism running.
Have cheat day like once every 2 weeks. This inst only good for your metabolism, but your head as well. And try keep some sense in cheat days as well. So don’t eat 7 pizzas and 20 cans of coke
7.
Vitamins are very important on a diet. Cos your physical resistance level is getting lower on a diet.
So buy some supplement vitamins, cos it kind of hard to get all necessary vitamins from normal food.
8.
Supplements. You can eat some supplement to get enough protein. But remember supplement is still supplement and its better to get your calories from normal food. Cos theres no fibers, vitamins etc in those.
9. these are the basic steps when you are trying lose weight. -500cal per day would be optimal amount minus calories per day.
10. at the beginning it might be hard to count micronutrients and calories, but it will get easier every day. Cos u learn how much of what is where.
And these are just things what popped on my mind, and the things what i said inst in any specific order. And you guys where talking about bulking up, actually what said is same when bulking up, just eat +500cal per day, cos we don’t wanna get too much fat. And gym training is a must when bulking up imo. I hope that there isn’t lot off error, please comment freely if, u can see that theres something terribly wrong
-pentti k.
and if basic’s isn’t ok, there’s no point to talk about special supplement’s and specials ways like ketogenic diet etc. Cos its lot more important to learn to eat correctly than learn all mystic ways