How to calculate bju for weight loss. The ABCs of nutrition: proteins, saturated and unsaturated fats, simple and complex carbohydrates Nutritional value of foods

BJU balance is the first postulate of effective weight loss

Issues related to losing weight are perhaps one of the most pressing topics for most modern people. In an effort to lose weight, everyone tries all kinds of methods: diets, physical activity and exercise, medications, miracle tea, and so on. Moreover, everyone is trying to find the most effective, fastest and least expensive and difficult to implement method. Most often, the diet suffers: those losing weight, who do not have knowledge of what is beneficial and harmful to the body, deprive themselves of fats and/or carbohydrates. Diets of this kind can really give a quick effect - the hated kilograms go away, but over time they safely return, and they return with excess - that is, the weight becomes greater than it was before the diet. From this we can draw two conclusions:

- you need to lose weight correctly in order to maintain the results for a long time (preferably forever)

- you cannot deprive the body of the substances it needs, so as not to harm yourself

It is important to remember that proper nutrition is not only and not so much an opportunity to normalize your own weight, Proper nutrition helps maintain health for many years, helps to forget about illnesses, ailments and lack of energy.

In other words, instead of diets, you need to switch to a balanced diet (also called rational). A balanced diet helps maintain the necessary balance in the body’s receipt of all substances: proteins, carbohydrates and fats, that is, the balance of BJU - for weight loss and health this is perhaps the most important. The main sources of proteins are meat, fish, dairy products and eggs. Carbohydrates come to us from vegetables, fruits, cereals, and flour products. And fats come from oils, fatty meats and desserts. As a percentage, the volume of proteins-fats-carbohydrates (BJC) in a balanced diet should be 30-10-60. Let's now take a closer look at each of these "categories".

Proteins are the body's builders

Proteins are the main builders of the body, a source of nutrition for muscles. For those losing weight, protein diets are the most attractive because they create a feeling of fullness for a long period, fill the body with energy, and during active weight loss they do not allow you to lose muscle mass. However, an excess of protein for a person is just as undesirable and even dangerous as a deficiency: excess protein in the body damages the liver. And imbalance of BJU is fraught with weakening of the immune system and deterioration of the general condition of the body - proteins alone are not enough. That's why protein diets are harmful to health.

The diet should contain 30 percent protein, no more and no less. Moreover, two thirds of them should come from food of animal origin, and one third from plant food. Animal proteins contain amino acids that are vital for the human body to function normally.

The best source of animal proteins is fish, all types of lean meat, and low-fat cottage cheese. Among plant proteins, it is worth highlighting legumes (primarily soy and soy products, such as tofu, and beans). But it is better to exclude pork and other fatty meats from your diet immediately.

Carbohydrates - so different and so necessary

Of the allotted 60% of carbohydrates per day, 2/3 of their total volume should come from foods with fiber: vegetables primarily, fruits with medium and/or low GI. Any leafy lettuce, spinach, green vegetables and fruits are good.

The remaining 1/3 of the daily amount of carbohydrates should come from other starch-containing foods, but those whose glycemic index is low or medium. It is better to avoid foods with a high glycemic index and completely eliminate them from your diet. If this is difficult or completely impossible, then at least you should limit yourself to such foods and eat them to a minimum. The products of this one third include: all types of so-called. healthy bread (from whole grain flour, with bran, with a high fiber content, and so on), healthy cereals like oats (rolled oats), buckwheat.

The glycemic index of foods can be seen in every recipe on the Khrumka website. And a link to the table with GI.

Fats - you can't refuse!

No matter how scary the word “fat” may be, you absolutely cannot completely give it up in your diet. Fats are also actively involved in the construction of cells and in the production of hormones. Like carbohydrates, they are divided into two types: saturated and unsaturated. Saturated ones are harmful due to their ability to increase the level of bad cholesterol in the blood. It is better to consume them to a minimum. Unsaturated fats are almost completely absorbed by the body; their best sources are fish and vegetable oil. But palm oil is the main source of saturated fats in the modern world. Because of its cheapness, it ends up in almost all industrial products. Palm oil is more dangerous and harmful than butter, you need to keep this in mind.

In general, it is better to avoid all animal fats except fish, since fish oil contains omega-3 PUFAs (polyunsaturated fatty acids), which are associated with many vital processes of the human body. The main source of omega-3 is fatty fish. Fats in meat, especially pork, and dairy fats are harmful to the body.

By the way, people who play sports and lead an active lifestyle adhere to the BJU proportions of 30-20-50, since this is the formula that helps you not feel hungry for a long time when training three times a week, and helps you build muscle faster. But this was believed only until recently: the American Dietetic Association conducted experiments, the results of which showed that muscle growth does not accelerate if you change the proportions of BJU in the diet from 30-10-60 to 30-20-50. Therefore, she recommended that everyone adhere to the “standard” BJU proportions of 30-10-60.

Three postulates of healthy eating and optimal weight

What you need to do to stay healthy and normalize your weight:

1. Maintain the balance of BZHU at 30-10-60
2.
3.

To make your goal easier - to eat a balanced diet and not to forget - it is good to use “related” items in the form of beautiful diaries, kitchen scales, special applications for convenient calorie counting. Thinking through and creating a menu for the week ahead can also make life much easier. Just like going to a grocery supermarket with a pre-compiled list of products and a strict instruction not to look at the shelves with sweets and cakes))

Once all of the above becomes familiar, you will understand how simple everything really is.

Have a healthy life and enjoy losing weight!

Nutrition gives us strength for a full life. A lack of nutrients will not make a person healthy, beautiful, active and efficient. However, recently, with the abundance and comparative availability of food, an excess of high-calorie food, the opposite question has arisen: how should you organize your diet correctly, not overeat and get everything you need?

In stores we are greeted with an abundance of products. Many of them require no cooking, just waiting to be unwrapped and eaten. But how healthy is such food? What can you give the body with its help, besides extra calories and poor health? Knowing the chemical composition of his food, a person needs to understand what should be consumed regularly, and which products are better left lying on the counter, because they will not bring any benefit.

The basis of proper nutrition is energy balance. This means that the number of calories you need to consume should be exactly the opposite of the amount of energy expended. Then the person will be able to be cheerful throughout the day. For those who have decided to lose weight, the advice of nutritionists suggests that it is worth slightly reducing the number of calories coming from food that is recommended to be eaten during the day.

Energy balance is the correct ratio of micronutrients - proteins, carbohydrates, and fats that a person needs to consume. Before talking about the daily norm, you need to understand what it is and what effect these substances have on the body.

All advice related to proper nutrition is not complete without mentioning proteins. These are substances that must be supplied to all tissues and organs as building material. Proteins obtained from food are broken down into amino acids, which, in turn, participate in the synthesis of body tissues. Therefore, foods rich in this substance should be consumed by children and adolescents whose cells are experiencing a period of active growth, as well as by people recovering from injuries and serious illnesses. It is necessary for adults to eat foods containing this micronutrient, because it is involved in tissue regeneration, which means it will allow you to remain active and young longer.

What does a lack of protein lead to?

With improperly designed diets, hunger strikes and simply lack of nutrition, the body begins to consume energy from muscle tissue, destroying it. To prevent this from happening, you need to have a good idea of ​​what products you can get protein from and in what ratio with other micronutrients it should be consumed.

The widely held belief that protein can only be obtained from animal products is incorrect. In fact, nature gives humans a large amount of plant food, which can satisfy the need for amino acids for the construction and renewal of cells.

What plant foods can you get protein from:

• Tofu and other soy products;
• legumes – lentils, beans, beans, chickpeas;
• nuts – almonds, walnuts, pecans, hazelnuts;
• porridges – oats, wheat, quinoa, millet, rice;
• sesame;
• spinach;
• broccoli;
• carrot.

During the day you need to consume about 100 grams of protein. However, it is worth remembering that the amount of protein in a product is not equal to the amount of product. This means that if you have lentils on your table these days and you want to replenish the supply of this substance, then in order to get the daily requirement, you need to eat so much of the product that it simply becomes unwell. Therefore, it is considered the norm to get protein from a variety of dishes, organizing a balanced diet for yourself.

It is worth remembering that an excess of this micronutrient can disrupt the functioning of the liver and kidneys, nervous balance and metabolism. Everything is good in moderation, and for the construction and regeneration of cells you need to consume a certain amount of this substance.

Fats in our diet

Advice from nutrition experts will never include a recommendation to remove fat from your diet. Without these components, we will eat an inadequate breakfast, lunch and dinner. Fats must be consumed for the absorption of vitamins, the functioning of the reproductive system and energy production, as well as for the skin and hair to be healthy and beautiful.

Not all fats that can be eaten are created equal. Scientists divide them into three categories.

• Saturated fats. Contained in those products that are of animal origin. They are refractory and difficult to break down; it is better not to consume them excessively, so as not to develop diabetes or encounter cardiovascular diseases. Their excess also leads to obesity.
• Monounsaturated. These fats, unlike saturated fats, on the contrary, reduce the level of “bad” cholesterol. They are found in abundance in vegetable oils: olive, walnut and sunflower oil, peanut oil. You can also find them in avocado, a unique vegetable that can saturate the body. It has a lot of calories and benefits.
• Polyunsaturated fats. The body needs to use them regularly, because they ensure proper metabolism, form cell membranes, participate in the synthesis of new cells and prevent tissue aging. All this happens thanks to special fatty acids - Omega-3 and Omega-6. Such fats can be found in nut and flaxseed oils, as well as in sunflower, pumpkin, and flax seeds. It is useful to eat 50-70 grams of nuts, peanuts, and avocados.

How much fat do you need per day? After all, we know that they contain a lot of calories. The norms for fat consumption are as follows: for women from 18 to 30 years old - 90-120 grams per day, men of the same age - 100-160 grams. After 30 years, the norm decreases by about 10 grams. For women - from 85 to 112 grams, for men - from 100 to 150 grams. After 40 years, both men and women need to eat more than 70 grams of various types of fat per day.

Why are carbohydrates important?

The human body does not know how to produce carbohydrates on its own. However, he needs them every day. These are substances responsible for our energy and performance. They can be divided into simple, complex and ballast.

• Simple carbohydrates or monosaccharides are rapidly absorbed and produce energy, which is also quickly consumed. Therefore, if you consume them excessively, you can end up with an increase in appetite and the formation of extra calories. Simple carbohydrates are found in confectionery, baked goods, and fruits.
• Complex carbohydrates or polysaccharides are broken down slowly, which means they provide stable energy levels. A person stays full for a long time and does not overeat. In addition, polysaccharides remove harmful substances and “bad” cholesterol from the blood. They can be found in bread, especially whole grain or rye, vegetables, fruits, pasta and, of course, cereals - oatmeal, wheat, buckwheat, corn, unprocessed rice. There is no need to be afraid of such calories - they will turn into energy, not fat.
• Ballast carbohydrates are fiber. It is not digested, but, like a broom, it cleans the intestines of everything unnecessary and contains no calories.

One gram of carbohydrates produces 4 calories when oxidized. It is difficult to name the exact amount of these substances needed per day, since it depends on the physical and mental activity of a particular person. However, the average figure is 500 grams of carbohydrates needed by the body per day.

Balance of carbohydrates, fats and proteins

How many proteins, fats and carbohydrates does a person need per day for an active and healthy existence, in order to not gain weight and live long? Nutritionists usually use the image of a plate that a person fills when he is hungry for a more visual explanation. Half of the dish is carbohydrates, ¼ proteins and the same amount fats. Sometimes these proportions change somewhat. For those who need to consume fewer calories, the amount of fat is slightly reduced. That is, if, as a standard, carbohydrates should occupy 50% of the diet, proteins 25% and fats 25%, those losing weight consume 30% protein and 20% fat. We must remember that when talking about proper and healthy nutrition, by carbohydrates we mean, first of all, complex ones - polysaccharides. Expert advice says that the plate should not contain sweets and pastries, but vegetables, fruits, cereals and good, savory bread.

Many people want to eat healthy, but they are stopped by ignorance of what their diet consists of and what substances are contained in various foods. They do not understand how to adjust the nutrition system and reduce the number of calories. Knowing which foods and in what ratio contain proteins, fats and carbohydrates, and how to combine them, you will receive a correctly composed diet, and with it, health, longevity, activity and beauty.

What could be a better indication of the health of all organs than beauty and well-being? And they largely depend on the content of our daily diet. It’s not without reason that one aphorism says that “a person is what he eats.” Basic knowledge about the composition of food products and the ratio of certain components in the daily menu will help maintain the correct balance of proteins, fats and carbohydrates in a balanced diet.

Any human body can be represented in the form of proteins, fats, carbohydrates, salts, acids, vitamins and water. It is from these organic (and inorganic too) compounds that we are “made”. But the main role in nutrition is given to three pillars: proteins, fats and carbohydrates. Therefore, in order to correctly observe the proportions of consumption of “building material”, you need to clearly understand the role of the main elements.

Squirrels

Protein is the foundation on which human physical health rests. Without protein, neither the growth process of the body nor the regeneration of damaged, dead tissues is possible. Protein (aka protein) is the main “building material” of the body. It is from it that new cells are created, it is it that ensures the integrity of cell membranes.

Protein comes in two forms:
full-fledged;
defective.

The first is found in all products of animal origin and consists of essential amino acids. You can get complete protein from meat, fish, eggs, and dairy products. The second type of protein is present in plant foods. It is based on so-called non-essential amino acids. The richest sources of incomplete protein are nuts, legumes, and cereals.

The total proportion of protein in the diet, according to experts, should be 14-16%, and the daily dose should be based on the calculation: 1 gram of protein per 1 kg of body weight. Moreover, it is recommended to consume complete and incomplete protein in equal proportions.

Fats

The main tasks of fats are to provide the body with energy (up to 50% of the total energy expenditure) and to form its reserve fund, which, like an airbag, will come to the rescue in a stressful situation, replenishing wasted energy.

All fats are divided into two types, each of which is necessary for the human body in its own way:
of plant origin;
animal origin.

Vegetable fats contain unsaturated fatty acids, which are very important for the functioning of any organ. The body does not know how to synthesize them on its own, and therefore must be obtained from foods such as unrefined vegetable oils (especially olive and corn), nuts, and whole grain cereals.

Animal fats are hidden in meat, fish, milk, eggs. They necessarily contain healthy cholesterol, which is not only an integral cellular material and part of the brain substance, but is also responsible for the balance of sex hormones. Disruption of this hormonal balance leads to a high risk of suicide and the development of all kinds of depression.

The daily proportion of fat in every person's diet should be 30%. At the same time, it is important to combine fats with plant foods rich in fiber, and observe the recommended ratio of animal and vegetable fats in the menu: 70% to 30%.

Carbohydrates

Carbohydrates are the main supplier of energy for humans. These organic compounds come to us mainly from plant foods. In animal products, carbohydrates can only be found in sufficient quantities in milk. Almost 100% carbohydrate product is honey.

For many years now (thanks to the development of industry), people have been receiving refined carbohydrates from ordinary products: sugar and starch. It’s worth mentioning right away that these products are harmful to health. Therefore, their share in the diet should be minimal, and it is better to completely abandon the consumption of sugar and starch, especially since these substances are found in other products.

Based on their composition, carbohydrates are divided into:
simple (glucose, fructose);
double (sucrose, lactose);
complex (starch, glycogen).

People consume sucrose, glucose and fructose with berries, fruits and vegetables, for example, why not cook it. Lactose is found in all dairy products, and starch is found in baked goods, pasta, cereals and potatoes.

The main sources of energy in the body are glucose and glycogen. They are indispensable for serious physical and mental stress and sports. In addition, these substances are responsible for processes associated with the central nervous system.

The proportion of carbohydrates in the diet should prevail. It is best if it makes up 60% of the daily menu. It is recommended to give preference to natural carbohydrates.

Remember that the ability of carbohydrates to be converted into fats is a direct threat to the formation of excess weight. Therefore, choose carbohydrate foods that contain insoluble and slightly soluble dietary fiber (fiber), vitamins and other nutrients. A striking example of such products are whole grain cereals, vegetables, and fruits. You can cook any dish from them, for example, it will be delicious.

In their quest to lose weight, many girls try different nutrition systems, trying to find a way to lose weight quickly and effectively. We adhere to a low-carbohydrate diet, go on a protein diet and constantly try to minimize the intake of fat into the body.

As a rule, all these diets give only temporary results, and after the period of strict nutrition ends, the weight returns. This is the best case scenario; at worst, the weight becomes even greater than it was before starting the diet.

Pay attention!

In order to lose weight evenly, and then maintain normal parameters, and at the same time remain healthy, you need to monitor the balance of all necessary substances.

This approach to nutrition is called balanced or rational. And there is logic here, because by depriving your body of any substances, you create their deficiency, which leads to various problems not only with your figure, but also with vital systems. The intake of all of these substances into the body is important for the normal functioning of metabolism.

Sources of proteins, fats and carbohydrates:

What percentage of proteins, fats and carbohydrates should enter our body with calories?

Proteins – 30% of the diet

Protein during weight loss is good because it gives a long-lasting feeling of fullness, a boost of energy, and also allows you not to lose muscle mass during active weight loss. The average protein intake should be approximately 60 grams per day.

Two-thirds of the daily protein intake should come from animal foods, the rest should be plant proteins. It is animal food that provides the body with amino acids, which are of great importance for the normal function of the body.

Complete protein is found in beans, low-fat fish, and cottage cheese. Avoid meats that contain more fat than protein, such as chicken legs or fatty pork.

Fats – at least 10%

As bad as fats can be for your body, they perform important functions in the body, including producing hormones and building cells. Nutritionists divide these substances into saturated and unsaturated. The first group is more harmful to health, as it leads to increased cholesterol levels, so you need to consume less saturated fat.

A clear source of harmful fats is palm oil, which is popular today and is added to many industrially prepared products. It is poorly digestible and much more harmful than regular butter. Saturated fats are best obtained from animal foods. Sources of “healthy” fat are fatty fish and vegetable oil.

Carbohydrates – 60%

Despite such a large figure at first glance, this percentage also includes fiber, vitamins and minerals, which enter the body, as a rule, from the same sources. Most of these beneficial substances are found in vegetables and fruits.

Therefore, you see, it will be nice if most of the diet consists of fresh vegetables. The level of these substances must be monitored especially strictly, as excess carbohydrates turn into fats and are deposited on the waist and in other problem areas.

We are talking, first of all, about sweet and starchy vegetables and fruits, which should be consumed minimally.

Among carbohydrates there are so-called complex and light carbohydrates. Substances from the first group (vegetables, brown rice, cereals, fruits, whole grain flour dishes) are more useful, as they are slowly absorbed and do not lead to sudden jumps in blood glucose levels. Light carbohydrates (starch, sugar) turn into fats faster.

Naturally, all of the above figures are statistical averages. For example, many people who are actively involved in sports clearly adhere to the rule of 30%, 20%, 50% - proteins, fats and carbohydrates, respectively.

This ratio of substances gives good results with moderate-intensity training (about three times a week). It is this formula that is considered optimal in order not to feel hungry for a long time and at the same time not to overeat. Also, the ratio of BZHU may be different for women and men.

How to calculate the balance of BZHU individually?

When calculating, several factors are taken into account, for example, gender, weight, age, activity rate (lifestyle, training intensity or lack thereof is taken into account).

All these parameters are needed in order to calculate the number of calories that your body needs per day in order for it to remain healthy and for your weight to gradually return to normal.

• One gram of protein - four calories
• One gram of fat - nine calories
• One gram of carbohydrates - four calories

For the lower calorie threshold (1200 calories), this figure will be:

• Proteins: 30% of total calories – 360 calories or 40 grams
• fat: 10% of total calories – 120 calories or about 13 grams
• carbohydrates: 60% of total calories – 720 calories or 180 grams

Please note that these indicators are minimal and are given as an example of how to calculate the balance of BJU in the daily diet. This calorie intake can be equated to a strict express diet, which is not recommended by nutritionists, since a serious disruption in metabolism can occur, which will then be difficult to restore.

Basic rules for maintaining the balance of BZHU:

• Carefully study food labels - there you will find a description of the quantitative content of proteins, fats and carbohydrates.
• Try to eat a varied diet; alternate your favorite foods (even if they are very healthy) with those that you are not used to eating as often as possible.
• Prepare foods only in healthy ways - boil, bake, stew. This way you will minimally change the content of proteins, fats and carbohydrates in them.
• If possible, count how many calories you consume every day and try not to increase this norm, and if necessary, reduce it evenly and smoothly.

Of course, in order to eat a balanced diet every day, you will have to count not only the calories you eat, but also carefully weigh the foods. Once you get used to eating according to this system, you will understand that there is nothing complicated about it.

Girls who are serious about healthy weight loss create a menu for the whole week, including first and second courses, desserts and snacks, the amount of proteins, fats and carbohydrates in which is strictly calculated. By visiting a supermarket or market once a week with such a list, you can save yourself from daily hassle, and at the same time the risk of overeating or losing count.

To make this task easier, especially for beginners, we can advise you to acquire kitchen scales, beautiful diaries, and even download special computer programs or applications for smartphones. These tools make balancing your diet real and easy.

Source: http://xn----htbbacbpccnglsso1ag.xn--p1ai/index.php?id=1226

The correct balance of proteins, fats and carbohydrates in a balanced diet

What could be a better indication of the health of all organs than beauty and well-being? And they largely depend on the content of our daily diet. It’s not without reason that one aphorism says that “a person is what he eats.”

Basic knowledge about the composition of food products and the ratio of certain components in the daily menu will help maintain the correct balance of proteins, fats and carbohydrates in a balanced diet.

Any human body can be represented in the form of proteins, fats, carbohydrates, salts, acids, vitamins and water. It is from these organic (and inorganic too) compounds that we are “made”. But the main role in nutrition is given to three pillars: proteins, fats and carbohydrates.

Therefore, in order to correctly observe the proportions of consumption of “building material”, you need to clearly understand the role of the main elements.

Squirrels

Protein is the foundation on which human physical health rests. Without protein, neither the growth process of the body nor the regeneration of damaged, dead tissues is possible.

Protein (aka protein) is the main “building material” of the body. It is from it that new cells are created, it is it that ensures the integrity of cell membranes.

Protein comes in two varieties: complete;

Defective.

The first is found in all products of animal origin and consists of essential amino acids. You can get complete protein from meat, fish, eggs, and dairy products. The second type of protein is present in plant foods. It is based on so-called non-essential amino acids.

The richest sources of incomplete protein are nuts, legumes, and cereals. The total proportion of protein in the diet, according to experts, should be 14-16%, and the daily dose should be based on the calculation: 1 gram of protein per 1 kg of body weight. Moreover, it is recommended to consume complete and incomplete protein in equal proportions.

Fats

Helpful advice!

The main tasks of fats are to provide the body with energy (up to 50% of the total energy expenditure) and to form its reserve fund, which, like an airbag, will come to the rescue in a stressful situation, replenishing wasted energy.

Vegetable fats contain unsaturated fatty acids, which are very important for the functioning of any organ.

The body does not know how to synthesize them on its own, and therefore must be obtained from foods such as unrefined vegetable oils (especially olive and corn), nuts, and whole grain cereals. Animal fats are hidden in meat, fish, milk, eggs.

Interesting: Exercises to lose weight on your face

They necessarily contain healthy cholesterol, which is not only an integral cellular material and part of the brain substance, but is also responsible for the balance of sex hormones. Disruption of this hormonal balance leads to a high risk of suicide and the development of all kinds of depression.

The daily proportion of fat in every person's diet should be 30%. At the same time, it is important to combine fats with plant foods rich in fiber, and observe the recommended ratio of animal and vegetable fats in the menu: 70% to 30%.

Carbohydrates

Carbohydrates are the main supplier of energy for humans. These organic compounds come to us mainly from plant foods. In animal products, carbohydrates can only be found in sufficient quantities in milk. Almost 100% carbohydrate product is honey.

For many years now (thanks to the development of industry), people have been receiving refined carbohydrates from ordinary products: sugar and starch. It’s worth mentioning right away that these products are harmful to health. Therefore, their share in the diet should be minimal, and it is better to completely abandon the consumption of sugar and starch, especially since these substances are found in other products.

Based on their composition, carbohydrates are divided into: simple (glucose, fructose); double (sucrose, lactose);

Complex (starch, glycogen).

People consume sucrose, glucose and fructose with berries, fruits and vegetables, for example, why not make a fruit salad with yogurt. Lactose is found in all dairy products, and starch is found in baked goods, pasta, cereals and potatoes.

The main sources of energy in the body are glucose and glycogen. They are indispensable for serious physical and mental stress and sports. In addition, these substances are responsible for processes associated with the central nervous system.

The proportion of carbohydrates in the diet should prevail. It is best if it makes up 60% of the daily menu. It is recommended to give preference to natural carbohydrates.

Remember that the ability of carbohydrates to be converted into fats is a direct threat to the formation of excess weight.

Therefore, choose carbohydrate foods that contain insoluble and slightly soluble dietary fiber (fiber), vitamins and other nutrients. A striking example of such products are whole grain cereals, vegetables, and fruits.

You can prepare any dishes from them; for example, a white cabbage salad will be delicious.

Source: http://dieta-prosto.ru/b162/Pravilqnyj_balans_belkov_zhirov_i_uglevodov_v_racionalqnom_pitanii

Calorie content and balance of BZHU

When talking about losing weight, the topic of caloric content or energy value is almost always touched upon.

The network offers a wide selection of daily calorie counters, as well as special food calorie tables with ready-made parameters.

However, it is worth understanding what calorie content actually is, and how this figure relates to another equally important indicator - BJU.

Terminology

Energy value - calorie content– represents a certain amount of energy released in the body from food during the process of digestion and complete absorption. In other words, foods “burn” in the body, releasing heat. This value is measured in kilocalories, which are commonly called “food calories”, without the prefix “kilo”.

In contrast to energy value, there is also nutritional value of products. This category includes the content of carbohydrates, fats and proteins per 100 grams of ready-to-eat product.

Deficiency and excess of calories cause almost the same harm to the body. But the daily norm is calculated strictly individually.

Pay attention!

It depends on the following factors: gender, age, health status, physical activity, lifestyle, and so on.

Excursion into history

The initial data on calorie studies date back to 1891-1897. At this time, the American chemist E. Wilbur and physicist E. Rose studied the relationship between human heat transfer and the calorie content of the nutritional components absorbed by him. Later their follower and student F.

Benedict achieved more accurate data, which made it possible to compare the law of conservation of energy to the human body. However, all these studies were only applied work. And only at the beginning of the 20th century, chemist Russell Chittenden, taking Wilber’s teachings as a basis, introduced the calculation of caloric content of foods into general use.

In 1917, physician Lulu Peters published her book, The Calorie Unraveling: All About Diet and Health. This is the first work in dietetics that is aimed at promoting calorie counting in order to lose excess weight and stay in great shape.

The main idea of ​​the book is as follows: “In order to keep your weight under control, you need to watch the number of calories you consume.”

To do this, the doctor taught me to change my way of thinking and think not about eating a slice of black bread, but about eating exactly 100 calories of bread. Lulu Perez's ideas were supported in the United States and began to actively become popular among the population. However, the “American pastime” soon declines.

The revival of the issue of the energy value of foods begins in the 50s during the fashion for thinness and miniature models. Women's magazines are beginning to remember a simple but effective way to lose weight, using which even the most average housewife can have model parameters.

In the 60s, the main star of the catwalk became the “reed” Twiggy, whose shape would be the standard for another couple of decades. In all this hectic struggle with extra pounds and excess weight control, calorie counting is considered a prerequisite for a proper diet.

Types of caloric content of foods

Proteins, fats and carbohydrates

To maintain energy balance and create the right diet, you should take into account not only such an indicator as calories, but also take into account the ratio of BJU - proteins, fats and carbohydrates.

Squirrels

Proteins that contain eight essential amino acids are considered complete: valine, leucine, isoleucine, threonine, methionine, lysine, tryptophan, phenylalanine - first of all, all dairy products, as well as meat, fish, eggs.

The second group is proteins of plant origin; however, potatoes, legumes, rye bread, and wheat bran partially contain complete protein.

Protein deficiency can lead to slow growth in children and mental retardation.

In adults, the deficiency of this substance manifests itself in a decrease in the body's resistance to infections, decreased immunity, and impaired blood flow. But excess is no less harmful.

Excessive consumption of protein foods leads to obesity, the formation of stones in the urinary tract, as well as diseases of the kidneys, liver and joints.

Feeling full with food is a sign of the presence of fats in the body. Most of the incoming lipids are consumed as energy material. Only together with fats do vitamins A, D, E, and F come in and be fully absorbed.

As for caloric content, this indicator is the highest for lipids compared to proteins and carbohydrates.

Fats are divided into two groups: vegetable (oils) and animal (butter, beef and pork fat).

The optimal combination of these lipids in the body is 30:70.

With a lack of this substance in the body, the activity of the central nervous system and a decrease in immunity occur. Excess lipids provoke obesity and also contribute to the development of atherosclerosis.

Carbohydrates

The main source of energy in the body is carbohydrates that enter it. They are divided into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type consists of starch, glycogen, pectin and fiber.

Helpful advice!

A lack of carbohydrates can lead to disruption of the central nervous system and muscles, weakening of physical and mental activity, as well as general exhaustion of the body and reduced life expectancy.

As for excess, excessive consumption of carbohydrate foods is fraught with diabetes, atherosclerosis and obesity, as well as disruption of the digestive system.

The ratio of BZHU and calories

In order to determine the importance of the combination of calorie content and calculating the BJU of food consumed, you need to understand what exactly this ratio is. _______________________________________________________________________________

As an example, let's take the usual sugar.

Its calorie content is 400 kcal per 100 grams. Let's assume that to maintain the energy balance of a particular person, it is necessary to consume 1800 kcal per day. It turns out that to replenish energy reserves you only need to eat about 450 grams of sugar during the day.

However, such nutrition is at least comical and incredibly harmful.

Thus, when compiling a diet, the proportions of BJU should be taken into account in order to allow the body to function normally and not need any important substances. Scientists have established the following ratio of useful components:

Proteins – from 10 to 35% Fats – from 20 to 35%

Carbohydrates – from 45 to 65%

At the same time, for people who want to get rid of excess weight, the above parameters look slightly different: proteins - 30%, fats - 20%, carbohydrates - 50%. Nutritionists also recommend a mandatory daily protein intake for men - at least 75g, and for women - at least 60g. More individually, this indicator is calculated as follows: from 0.75 to 1 g per 1 kg of weight.

If during weight loss the mandatory intake rate is not taken into account, then the body will begin to “eat” itself, thereby reducing weight due to the disappearance of muscle mass - but the percentage of lipids can rapidly increase. That is why it is important to create a balanced diet for yourself, which will allow you to lose weight without harm to your health and with maximum results.

Some numbers

These simple formulas will help you correctly and individually calculate the amount of calories, proteins, fats and carbohydrates you need to lose weight.

Interesting: How to use oat bran for weight loss

1. Calculate your metabolic rate

Female metabolic rate = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) Male metabolic rate = 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years) The resulting indicator should be multiplied by the activity coefficient: Low (mainly sedentary lifestyle) – 1.2 Low (light exercise 1-3 times a week) – 1.38 Medium (moderate exercise 1-5 times a week) – 1.55 High (intense workouts 5-7 times a week) – 1.73 All this can be done much easier by using our calculators. Approximately 20% should be subtracted from the resulting indicator in order to obtain the daily requirement at which the body begins to lose excess weight. This figure has a certain range: +100 and –250. That is, if the indicator is 1500 kcal, then weight loss will occur during consumption from 1250 (lower limit) to 1600 kcal per day (upper limit).

2. We calculate the BJU

Pay attention!

It should be noted that 1 gram of protein and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal. Therefore, proteins should make up from 30 to 35% of calories per day, fats, in turn, from 15 to 20%, and carbohydrates - from 45 to 50% of calories per day.

Based on these figures, the following calculations are made:

Squirrels(if the lower limit is 1250) = (1250 x 0.3)/4 Proteins (if the upper limit is 1600) = (1600 x 0.35)/4

Result: from 93 to 140g per day

Fats(if the lower limit is 1250) = (1250 x 0.15)/9

Fat (if upper limit is 1600) = (1600 x 0.2)/9

Result: from 21 to 35g per day

Carbohydrates(if the lower limit is 1250) = (1250 x 0.45)/4

Carbohydrates (if upper limit is 1600) = (1600 x 0.5)/4

Result: from 140 to 200g per day

Thus, using the example of theory and practical calculations, the fact has been proven that calorie content and BJU indicators are closely interrelated with each other.

It is important to take all this data into account when creating the right balanced diet, not only for losing weight, but also for maintaining the body in excellent shape.

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Marina Karpova guru

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Marina Karpova guru

BZHU - no way! Life is short, mistakes are eternal. And errors in the balance of proteins-fats-carbohydrates (BJU) can greatly reduce your life and increase the number of diseases in it.

For example, let’s take fans of keto diets. Keto is now very well promoted as an ideal weight loss strategy. Keto is a lot of fat, just a lot of protein and very few carbs. There should be 4 times more fat than protein and carbohydrates combined.

The total amount of carbohydrates on keto does not exceed 5-10%. Is it good or bad? For sellers of keto apps and keto recipes - very good. It's very bad for you. How bad it is depends on the amount of protein and carbohydrates in your stomach.

CARBOHYDRATES – not CARBOHYDRATES: it’s hard to go overboard

Here is an instructive and explanatory graph from a study that ended in 2018. Scientists have been studying the dependence of life expectancy on the amount of carbohydrates for 25 long years. The study involved 15,000 people. Many died in the process. No, scientists did not kill them: those studied died of disease and old age.

It turned out that those who ate fewer carbohydrates died more.

Schedule 1.
Change in risk of death from all causes
with different amounts of carbohydrates in food.

The picture, I think, is as clear as it is anti-keto. Excess carbohydrates can hasten premature death by 15%. But a very low amount of them (with keto) increases the risk of timidly scratching at the door of Heaven ahead of schedule by as much as 60%.

I’m talking about Heaven because keto lovers often meet Hell on earth. After all, earlier death comes to them not because the keto food walked and walked, but simply died. No! Before an early death, a keto lover usually suffers a lot, for a long time, passionately and in different poses from various interesting diseases.

I will cover this less-erotic topic in the following anti-keto opuses. However, I cannot resist noting, with a chuckle, that the next component of the Great Balance of the BJU is directly related to sex.

Let's finally take a languid look at Chart 1 to remember the main thing. Namely: those who consume carbohydrates in the amount of 45-60% of the total calorie intake have the least risk of prematurely giving up life, sex and health.

INTENSITY OR– CONSUMPTION?

The percentage of protein in your food has a lot to do with eros and thanatos. I translate from psychoanalytic to human: to death and sex (hello to grandfather Freud). The study is about the connection between the amount of protein and carbohydrates and reproduction (the ability to produce offspring) and life expectancy.

Schedule 2
on the protein/carbohydrate ratio in food.

Everything is very clear here: the more protein and less carbohydrates in your plate, the more movement in your bed. The less protein, the longer life. Healthy, but... but not very sexually meaningful...

The optimal balance between prolonging life and “immortality” of oneself in numerous offspring is achievable with 30% carbohydrates and 10% protein (of the total calorie intake).

Schedule 3
Relationship between life expectancy and reproduction
from % protein of the total caloric intake of the diet.

In another study, increasing the percentage of protein in food from 12.9% to 18.9% led to an increase in the risk of death from cardiovascular disease by one and a half times!

Schedule 4
Protein intake and risk of death from cardiovascular disease.

Excess protein also has a very bad effect on cancer patients. Even for those who do not yet know about their cancer. The rate of tumor growth in people and animals that eat a lot of protein is 4-5 times higher compared to those who eat less protein.

Schedule 5
The size of a cancer tumor at different protein contents in food.

Of course, the state of health is affected not only by the amount of protein, but also by its type (whether it is plant protein or animal protein). I talk about this in other high protein articles.

In general, scientists believe that the optimal duration of a healthy sexual life is achieved when the amount of protein in food is from 12 to 18% (of the total caloric intake).

YOU WILL NOT SPOIL YOUR LIFE WITH OIL

Especially if this oil is the right one! The study, conducted on 135,000 people who lived (and died) in 18 countries on 5 continents, was a big comfort to fat lovers.

The risk of death from all causes begins to decline sharply at around 27% of calories from fat.

Schedule 6
Dependence of the risk of death from all causes on the content of fats and carbohydrates in food.

And the risk of falling victim to heart disease is least if the amount of calories from fat in your food is in the range from 10 to 18% and more than 35%. The same effect is achieved by food containing up to 15% carbohydrate calories (that is, the keto diet is less dangerous for heart patients than for those wishing to die from other diseases).

Schedule 7
The risk of developing any cardiovascular diseases (CVD) depending on the content of fats and carbohydrates in food.

BALANCE

On a plate, as in life, everything is balanced: sometimes it becomes less good, sometimes more lousy... That is, I would, of course, like to eat more proteins, fats, and carbohydrates, but the total calorie content of food, whatever one may say, cannot be neither more nor less than 100%.

Therefore, the quantity of one (or each) of the three contents, whatever one may say, will have to be cut down. Let's twist the pieces of this puzzle to understand how to put them together for an optimally healthy and long life. And we will spin them around people who, whatever one may say, live longer than all of us (not combined, of course).

LONG-LIVERS AND SHORT-LIVERS

If we compare the content of BZH in the diets of the main centenarians of our planet (Sicilian Mediterraneans and Okinawan Japanese), we will see that both consume close to the optimal amount of protein (13-15%).

But Okinawans eat much more carbohydrates, and Mediterraneans eat much more fat. How so?

And the secret is in the form of the products. Okinawans' carbohydrates are complex carbohydrates: sweet potatoes, vegetables, fruits. Mediterranean fats include healthy olive oil and fish fat.

And now I will demonstrate, using my real diet, how to take into account the sources of their income when calculating the balance of BZHU. That is, choose the right products in order to obtain the right nutritional products from them.

Difficulties of diet

So how can you properly put all this interest on your daily bread, you ask me. “Everything is packed before you,” I will answer. I mean - for you! Come to me and I will cheat you. I mean, I’ll calculate your diet.

I have created a diet calculation program that allows you to select the most optimal ratios of products. Optimal means those that most correspond to the basic parameters of utility. At the same time, the resulting diet is as easy as possible to use.

Here is a diet table that was made for a specific person and according to his parameters and favorite foods. Plus marks indicate foods that this person eats according to 7 different options (days of the week). The weight of the finished product (for the whole day) is indicated under each of them.

Diet Table

And here’s what the BZHU content turned out to be in this particular diet.

How great is this? All the parameters by which you can understand how healthy the amounts of proteins, fats and carbohydrates in this diet are are indicated in the “Healthy Table”.

Diet Health Benefits Table

In red are options (again, by day and average per week) that go beyond the useful. And green are those that fall within this framework.

Now I will explain how to understand these many parameters.

PROTEIN

It is important to consider not only the percentage of protein in the diet. The usefulness or harmfulness of a diet is also indicated by the amount of protein (calculated in grams per kilogram of body) and its general deficiency or excess (in grams or percentage).

A very important parameter is the percentage of animal protein in food. If it exceeds 4-6%, then the risk of cancer increases. And the rate of development of those foci of cancer that may have already appeared in the body increases. Therefore, it is extremely important to eat animal and plant proteins in the correct ratio and quantity.

The ratio of animal to plant proteins determines how much protein you can eat: the more animal protein you have in your diet, the smaller percentage of your calories we recommend you get from protein.

To maintain healthy acidity in the body, you need to accompany protein with sufficient quantities of vegetables, herbs and fruits. If your food contains excess protein and a lack of proper carbohydrates (from plants), then you will have a high (and positive) acidifying PRAL coefficient of food.

The amount of saturated fat in your diet also tells you how healthy your protein sources are. If there are more than 5-6%, then the risk of cardiovascular diseases increases significantly.

FAT

What makes people fat is not so much the fat in food, but the amount and, most importantly, the type of carbohydrates. But the composition and type of fat makes you noticeably more or less healthy. We balance the diet by the amount and ratio of essential omega-3 and omega-6 fatty acids and the content of saturated fats.

The total caloric content of food and also an extremely important parameter - the specific caloric content of food - depend on the amount of fat. That is, the average number of calories per 100 g of food. The smaller this parameter, the healthier our diet. The specific calorie content of food also depends on the content of carbohydrates and proteins.

CARBOHYDRATES

We evaluate how well the sources of carbohydrates have been selected by the Average Glycemic Content of the food (that is, exactly how much sugar and how quickly your food delivers it into the blood after you have digested it). And also - by the total amount of fiber and by the ratio of the amount of fiber to the total carbohydrate content.

These three parameters determine how many calories from carbohydrates you can get for health benefits. The lower the specific caloric content and glycemic load of food and the more fiber it contains and the higher the ratio of fiber to carbohydrates - the more calories from carbohydrates you can have in your diet and still be healthy!

I talk more about each of the parameters in my other articles.

DISTINCTION AND CONTROL

Now you understand why the Okinawan and Mediterranean diets provide the longest life expectancy, despite the fact that they differ greatly in the amount of carbohydrates and fats.

And you also see that the art of creating a slimming and healthy diet is a delicate matter... like the East!

SOURCES OF INFORMATION AND INSPIRATION:

1. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis Sara B Seidelmann
2. Stephen J. Simpson: Dietary protein, aging and nutritional geometry.
3. Heli Virtanen: Intake of Different Dietary Proteins and Risk of Heart Failure in Men: The Kuopio Ischemic Heart Disease Risk Factor Study.
4. Morgan E. Levine: Low Protein Intake Is Associated with a Major Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and Younger but Not Older Population.
5. Mahshid Dehghan: Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE).
6. D. Craig Willcox: The Okinawan Diet: Health Implications of a Low-Calorie, Nutrient-Dense, Antioxidant-Rich Dietary Pattern Low in Glycemic Load.
7. T. Colin Campbell, Ph.D. AND Thomas M. Campbell: The China Study.
8. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Health and Medicine Division (HMD) is a division of the National Academies of Sciences, Engineering, and Medicine (the National Academies).
9. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients).

CAUTION: Always consult your doctor when making any changes to your diet or lifestyle, as there may be contraindications in each specific case. The recommendations provided in this article are not a substitute for professional medical care, consultation, diagnosis, advice, or treatment. The author and publication do not accept responsibility for the results of any use of the above information.