Very often, wishing to lose weight, people think of drawing up own food allowance, but most of them has no necessary knowledge for calculation of the quantity eaten. However, following several simple instructions and advice, any person will be able to calculate the individual diet.
It is required to you
- - calculator;
- - paper with the handle.
Instruction
1. For a start calculate the caloric content of your daily diet. For this purpose week eat in the usual mode and write down all products which you will eat, and their weight in the diary. Also, if it is possible, write down their caloric content. Usually on all packings of products the caloric content on 100 g is written. After the termination of this week summarize the number of the consumed kilocalories and divide into 7, thereby having received the daily caloric content of your diet.
2. The following step calculate your daily power consumption. For this purpose use a formula (K*vash weight + M) *240 where coefficients of K and M depending on gender and age have values: - for women: a) 18-30 years, K=0.0621, M=2.0357; b) 31-60 years, K=0.0342, M=3.5377; c) 60 years, K=0.0377, M=2.7546 are more senior; - for men: a) 18-30 years, K=0.0630, M=2.8957; b) 31-60 years, K=0.0484, M=3.6534; c) 60 years, K=0.0491, M=2.4587 are more senior.
3. Increase the received number by coefficient of your activity. If you lead an inactive life, then this coefficient is equal 1.1 if your way of life moderate — 1.3 if you actively do sports or hard you work — 1.5. As a result of these calculations you receive daily power consumption of your organism. This caloric content for you is optimum.
4. To lose weight, you need to calculate a new food allowance. For its calculation reduce your daily power consumption by 20%. Be attentive: the daily diet shouldn't be less than 1000 kilocalories. In case your purpose consists not in weight loss, and just in keeping fit, make your daily diet equal to earlier calculated daily power consumption. At such approach the excess kilocalories in your organism won't be.
5. After calculation of daily caloric content of your food it needs to be distributed on several parts. An optimal variant will be to divide your diet into 5 meals: for breakfast you eat 25% of kilocalories, for the second breakfast or a lunch — 15%, during the lunchtime — 35%, during an afternoon snack — 10% and for a dinner — 15%.