Правильное питание, пп рецепты 1.4.171

Hello!

If your question is: How to lose weight?

The answer is simple - proper nutrition, good sleep, and physical exercise!

Physical exercise is not included in this application, but you can always find them on the market.

As for sleep, it's simple here - sleep for 7-8 hours, go to bed at the same time, ventilate the room before sleep, and pay attention to your body position.

Now, in terms of nutrition, use this application with a simple calorie calculator, a water consumption tracker, and these simple rules:

1. Eat frequently: Have frequent meals, on average 5+ meals a day every 2-3 hours. This helps to accelerate metabolism!
2. Balance your meals: In the first half of the day, focus on carbohydrates (grains, vegetables, fruits, honey), and in the second half, focus on protein-rich foods (meat, fish, dairy products).
3. Control your timing: Have your last meal 3-4 hours before sleep. For example, if you usually go to bed at 23:00, dinner should be around 19-20 hours. If you have a workout during this time, you can have a light vegetable salad, an apple, or yogurt after exercising.
4. Don't forget the basics: Essential food products include vegetables, fruits, grains, lean meat, fish, eggs, dairy products, nuts, honey, and crispbread.
5. Variety is key: Your diet should be as diverse as possible with different combinations of foods and cooking methods.
6. Carbohydrates are important: 50% of your diet (approximately 250g) should consist of carbohydrates such as grains, vegetables, and fruits. Quick carbohydrates, i.e. sweet foods (honey, dried fruits), should make up 20% of all carbohydrates, which is roughly a handful of dried fruits (50g) and 1-2 tablespoons of honey (30g).
7. About proteins: 25% of your diet (100-150g) should consist of proteins such as lean meat, fish, egg whites, and dairy products.
8. Fats: 25% of your diet (50g) should consist of fats such as vegetable oils, fatty fish, and nuts. Animal fats (fatty meat, dairy fat) should be kept to a minimum.
9. Daily calorie intake: It is important to consume your daily calorie norm! If your goal is weight loss, the calorie deficit should not exceed 25%. You can calculate your daily calorie norm using the Harris-Benedict formula: (655.1 + (9.6 × weight in kg) + (1.85 × height in cm) - (4.68 × age)). Multiply the result by 1.3 for low physical activity during the day, 1.5 for moderate activity, or 1.7 for high activity.
10. Water: It is important to consume your daily water intake norm.

This application will help you:

• Control your nutrition
• Calculate your calorie norm and macronutrient balance (fats, proteins, carbohydrates), as well as water intake norm
• Find simple recipes for delicious meals or healthy vegan salads
• Learn more about popular diets (Dukan, protein, French, Japanese, and others)

It's all very simple:

1. Enter your gender, height, weight, age, and daily physical activity level.
2. Track your daily meals.
3. The application will calculate your calorie norm, macronutrient balance, and water intake.
4. It will provide you with recipes with pictures and descriptions.

Over time, you will be able to calculate your calorie intake without using the application. Just keep track of your diet, eat varied food in small portions at the same time every day, and drink water.

Have a great day! Or evening, as luck would have it. 😄