A diet based on counting calories is called a diet only nominally. To achieve your goals, be it weight gain or fat burning, you need to know what quantities you consume and in what quantities.
Most nutritionists believe that this calorie, fat, protein and carbohydrate counting diet is the most effective and harmless to the body. How much it costs to limit yourself to high-calorie food depends on how many extra pounds you want to lose.
4 calories per gram. Protein intake will be based on your weight. Based on one gram per kilogram of desired body weight per day. That is, if you weigh 90 kg, and you want to weigh 80, you need to consume 80 grams of protein per day. And vice versa, if you want to weigh 90 kg. – consume 90 grams. The maximum amount of protein that can be absorbed by the human body – 110-120g. per day. Do not exceed these values, because possibly poisoning with protein, more precisely, its decomposition products – ketone bodies.
9 calories per gram. Healthy fats need to be consumed at the rate of 1 gram per kilogram of desired weight. Thus, for our example above, an 80-pound person who wants to weigh 90 should consume 100 grams of (healthy) fat per day.
4 calories per gram. It all depends on the goals that you pursue.
To burn fat: 1 gram of carbohydrate per kilogram of desired weight.
For weight gain: 2 grams of carbohydrate per kilogram of desired weight.
To increase muscle mass: 3 grams of carbohydrate per kilogram of desired weight.
These calories can be divided into 3, 4 or 5 meals per day. Make a plan with the course of nutrition, track and record changes in your body.
Make sure that carbohydrate sources are complex in nature, such as rice, potatoes, oats, vegetables, and some fruits (grapefruit, orange, apple, peach).
Let’s look at an example:
A 90 kg man wants to weigh 80 kg.
Protein – 180 grams (x 4 = 720 calories);
Fat – 90 grams (x 9,810 calories);
Carbohydrates – 180 grams (x 4 = 720 calories);
Total calories – 2250.
Remember that the result of this diet will not be achieved immediately, but at least in a month. Another important step on the way to a beautiful body will be the daily entries about what and how much you ate. In other words, consider absolutely everything that goes into your mouth, and then into the stomach – grams, calories, amount.