Food consumption depends on several factors: a person’s gender, age, type of activity, and climate. Physical labor and professional sports require a higher intake of calorie-dense foods. As we age, person`s calorie needs decrease. Another crucial factor to consider is the composition of our diet. When aiming to improve the diet, it is important to prioritize protein intake while limiting the consumption of fats and carbohydrates.
Daily Calorie Intake
Many individuals focus on calorie counting. Calculating the optimal number of calories per day is relatively straightforward. A commonly used formula involves dividing person`s weight in pounds by 0.453, and then multiplying the result by 14 (for women) or 15 (for men). The resulting number represents the recommended daily calorie intake for our body.
It is essential to be mindful of “empty calories.” These are foods that provide energy but lack essential vitamins and minerals due to heat treatment during cooking. Weight loss can be a stressful period for the body, so it is necessary to support it with adequate vitamin intake during this time.
Another problem is hidden calories. Snacking on the go or indulging in cookies while working can be difficult to account for when tracking calorie intake. It’s important to be mindful of these hidden sources of calories.
Furthermore, low-calorie foods can be deceiving. According to scientists, such foods can often lead to overeating as it may not provide sufficient satiety and can actually stimulate appetite.
An Example of a Healthy Diet
The human body has a sophisticated self-regulation system. Completely eliminating fats from the diet can result in a vitamin imbalance. In response, the body may convert excess carbohydrates into fats and store them, rendering such a step ineffective. This is just one example of the importance of balanced nutrition.
Considering the complexity of dietary nuances, let`s consider the following method. This diet lasts approximately 5 weeks, with significant weight loss typically occurring in the last 2 weeks. On average, individuals can to lose around 15 kilograms of excess weight. The main principle of this diet is restricting high-glycemic index foods while maintaining normal consumption of calcium, lactose, and protein to preserve muscle mass.
First and Second Week: The diet primarily consists of raw vegetables, low-fat cottage cheese, and cheese. Yogurts can be consumed without restriction, and one hard-boiled egg per day is allowed as a supplement.
Third Week: Daily diet is diversified by adding 300 grams of fish and meat. Also, person can consume yogurt, vegetables, fruits and cheese.
Fourth and Fifth Week: Cheese and yogurt are completely eliminated from the diet, while the previous foods remain in the same composition.
Also, you can take drugs that help decrease weight by preventing the absorption of dietary fat to speed up weight loss and not lose motivation, for example, Orligal or Vyfat.