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 Divide the daily diet, so that it was present in 40% carbohydrates, 40% protein, 20% fat. Your food should contain lighter fats and solid proteins and carbohydrates.
Be sure that at least two meals include lean proteins. If you wish, you can eat protein-rich foods throughout the day (it improves metabolism). Select a source of protein fish and poultry, they are preferable to beef and mutton. Avoid fatty meat steaks and dairy products such as cheese and milk. It is worth noting that low-fat fish and eggs are welcome more than tuna and cod.
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Note:
If you are cooking for six people, or eat large amounts of food, you do not notice what is the ratio of products. However, when you are cooking for themselves and count calories, it gives visible results. Try it for yourself and notice how it affects the extra weight)
Avoid cow's milk, which is always touted as a source of calcium. His substitute in this case: broccoli, turnips and turnip, goat's milk, almonds, which are dietary products. Yogurt can also be a source of calcium, in addition, it contains live yogurt cultures and is more suitable for people sensitive to lactose. Note soybean and rice milk. And if you are very important to the absorption of calcium, exclude from the diet products containing sodium carbonate (soda).
Dietary
For people with a weight of 45-56 kg (100-125 pounds)
The main diet:
1200 calories a day
Composition:
40% carbohydrates, 40% protein, 20% fat
Products:
120 grams of protein (about 17 ounces), 26 grams of fat, 2 fruits, one bakery products, prefer raw or steamed vegetables.
For people with a weight of 56-68 kg (125-150 pounds)
The main diet:
1200-1500 calories
Composition:
40% carbohydrates, 40% protein, 20% fat
Products:
120-150 grams of protein (about 17-21 oz), 27-33 grams of fat, 2 fruits, one bakery products, prefer raw or steamed vegetables.
For people with a weight of 68-77 kg (150-175 pounds)
The main diet:
1600-1800 calories
Composition:
40% carbohydrates, 40% protein, 20% fat
Products:
160-180 grams of protein (about 23-26 ounces), 35-40 grams of fat, 2 fruits, one bakery products, prefer raw or steamed vegetables.
For people with a weight of over 77 kilograms (over 175 pounds)
The main diet:
1800-2200 calories
Composition:
40% carbohydrates, 40% protein, 20% fat
Products:
160-180 grams of protein (about 23-26 ounces), 40-49 grams of fat, 2 fruits, one bakery products, prefer raw or steamed vegetables.
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