Everyone has heard about the dangers of excessive drinking, the only question is what to take as a measure? The World Health Organization has a fairly clear answer to this: permissible dose of alcohol per day for an adult male who does not suffer from chronic diseases should not exceed 30 ml of pure ethyl alcohol. According to WHO, 10 g of pure ethanol approximately corresponds to:

– 30 ml of vodka, cognac, whiskey, brandy or rum (40% vol.);
– 75 ml of fortified sweet wine, port or vermouth (17-20% vol.);
– 100 ml of red or white dry wine, including champagne (11-13% vol.);
– 250 ml beer (5% vol.).

All the given quantities are relevant based on the consumption of alcohol no more than five times a week. In addition, the allowable dose of alcohol for a particular individual will depend not only on gender and age, but also on body weight, nationality and genetic characteristics.

Is there a specific safe dose of alcohol for women?

According to the same WHO regulations, permissible dose of alcohol for women calculated from a limit of 20 ml of pure ethyl alcohol per day. However, some medical sources recommend that women adhere to the limit of half the declared volumes. The thing is that the process of splitting ethyl alcohol is influenced by the following:

– The average woman weighs less than a man, so objectively her body can process less alcohol per unit of time.

– With the same weight and height as a man, a woman produces less alcohol dehydrogenase, the main enzyme responsible for the breakdown of ethyl alcohol.

In addition, when calculating safe alcohol limit for ladies, the subjective fact is taken into account that in general women are less inclined to drink alcohol, and therefore tolerate it worse.

During pregnancy and lactation, alcohol is completely contraindicated, since ethyl alcohol and its products in the body penetrate well through the placenta to the fetus and into breast milk.

Safe dose of alcoholic beverages per day

Often people are indifferent to alcohol during the working week, but at the weekend they begin to catch up with enthusiasm. This is a fundamentally wrong approach. It has been shown that a single intake of a large dose of alcohol is much more dangerous for the body compared to the uniform use of the same total dose during the week, but in small portions. If excessive libation is inevitable, remember that:

- 75 ml of vodka will not cause significant damage to a healthy man who has no medical contraindications to drinking alcohol.

- 150 ml of vodka - the maximum allowable amount when drinking alcohol once a week. WHO believes that this is the threshold beyond which alcoholism begins - a painful addiction to strong drinks. On average, it takes one to three years to form a bad habit. Daily consumption of more than 30 g of ethyl alcohol (75 ml of vodka) inevitably has a toxic effect on the liver. If the daily dose exceeds 60 g of ethyl alcohol, then the level of consumption is considered dangerous. In such cases, steatohepatitis develops in every 10th person.

- The lethal dose of alcohol is from 4 to 12 g of pure ethyl alcohol per 1 kg of body weight. For a man weighing about 80 kg, this will be equal to 1-3 liters of vodka or other strong liquor. Such a wide range of dangerous doses is due to the different ability of different people to process alcohol.

Thus, maximum permissible dose of alcohol per day depends not only on the sex, weight and constitution of a person, but also on the frequency of drinking alcohol. Think about whether you adhere to the recommended norms or the amount of alcohol you drink is out of your control. If you have any doubts about this, be sure to get checked out by a doctor to make sure that you have not already caused irreparable damage to your health in general, and the health of your liver in particular.

Bibliography:

1. Kostyukevich O. I. Alcoholic liver damage: social implications, clinical consequences and aspects of pathogenetic therapy // RMJ Appendix “Diseases of the Digestive Organs” No. 2 dated 09/11/2007. - page 62

2. Diseases of the liver and biliary tract: A guide for doctors / Ed. V. T. Ivashkina. - M.: LLC Publishing House. house "M-Vesti", 2002. - 416 p.

3. Global report on alcohol and health (WHO, 2014): http://apps.who.int/iris/bitstream/10665/112736/1/9789240692763_eng.pdf (accessed June 1, 2016).

4. The most common diseases of the gastrointestinal tract and liver: a reference book for practicing physicians / V. T. Ivashkin [et al.]; under general ed. V. T. Ivashkina. – Moscow: GEOTAR-Media, 2008. – 170 p.

5. Schiff, Yu. R. Liver diseases according to Schiff. Alcohol, drug, genetic and metabolic diseases / Eugene R. Schiff, Michael F. Sorrell, Willis S. Maddray; lane from English edited by N. A. Mukhina [and others]. – Moscow: GEOTAR-Media, 2011. – 476 p.

6. Kalinin A.V. Alcoholic liver disease: treatment options. - EF. Gastroenterology, No. 3, 2012. – 64 p.

8. Bellentani S., Saccocio G., Costa G. etal. Drinking habits as cofactors of risk for alcohol induced liver damage. The Dionysos study group // Gut. – 1997. – Vol. 41. – P. 845–850.

9. International guide for monitoring alcohol consumption and related harm, World Health Organization. Dept. of Mental Health and Substance Dependence, 2000

Protein is essential to your health because it is a structural component of enzymes, cell receptors, signaling molecules, and the main building material for your muscles and bones. Proteins also function as carriers, and the amino acid components of proteins serve as precursors for hormones and vitamins

Excessive protein intake

Protein is essential for your health because it is a structural component of enzymes, cell receptors, signaling molecules, and the main building block for your muscles and bones.

Proteins also function as carriers, and the amino acid components of proteins serve as hormone and vitamin precursors. But when it comes to the recommended daily dose, opinions differ.

As we age, getting adequate amounts of high-quality protein is especially important., as your ability to process protein decreases, as does the rate of age-related muscle loss (sarcopenia), thereby increasing your protein requirement.

However, it would be wise to keep an eye on their number to make sure you don't overdo it. Americans consume the most meat per capita in the world - more than 175 pounds of pork, poultry and beef a year, and evidence suggests that this is too much for optimal health.

To make matters worse, the vast majority of meat comes from animals raised under unnatural conditions.(CAFOs), which are significantly inferior in quality to organically raised, grass-fed, pasture-fed animals.

Adverse Effects of Excessive Protein Consumption

Americans consume three to five times more protein than they need, along with too many carbohydrates and not enough healthy fats.

To understand why eating too much protein is a bad idea, consider the following:

When you consume more protein than your body needs, your body must get rid of more nitrogen waste in the blood, which puts a strain on the kidneys. This can lead to chronic dehydration, as found in a study of endurance athletes.

Excessive protein intake may have a stimulating effect on an important biochemical pathway called mammalian target of rapamycin (mTOR). This pathway plays an important and significant role in the development of many cancers. It is also an important regulator of the aging process.

Excessive protein also has an adverse effect on the GCN2 pathway, which, like mTOR, is involved in the aging process. As health and nutrition blogger Dan Purdy noted, limiting protein has a beneficial effect on inhibiting this aging-accelerating pathway.

Recommended daily intake(RDA) established by the Institute of Medicine (IOM), provides 0.80 grams of high-quality protein per kilogram (kg) of body weight(0.36 grams of protein per pound of body weight) or about 46 grams of protein per day on average for sedentary women and 56 grams for sedentary men.

This rate has a built-in “safety buffer,” meaning that most of us actually need even less protein for optimal health. However, Americans eat on average about 100 grams of protein per day—about double the norm.

Given the fact that most Americans are overweight or obese, I prefer to use a more accurate formula, calculating protein requirements based on lean body mass.

I believe that for optimal health, most adults require about 1 gram of protein per pound of lean body mass (not total body mass) or 0.5 grams of protein per pound of lean body mass.

How to more accurately calculate the protein requirement

In this formula, you must first determine the muscle mass of your body. To do this, subtract your body fat percentage from 100. For example, if you have 30 percent body fat, then you have 70 percent muscle in your body.

Then multiply that percentage (0.7 in this case) by your current weight to get your body's lean mass in pounds or kilograms.

For example, if you weigh 170 pounds; 0.7 times 170 equals 119 pounds of lean body mass. Using the 0.5 grams of protein rule, you'll need 59.5 or less than 60 grams of protein per day.

100 - % body fat = % muscle mass X actual weight X 0.5 g protein = total recommended amount of protein

Example: 170 lb person with 30% body fat

100% total mass - 30% fat mass = 70% muscle mass

By comparison, according to current US dietary guidelines based on total body weight, a 170-pound person (regardless of fat-to-muscle ratio) would need about 61 grams of protein per day. At first glance, these recommendations seem close enough to ours to refute the arguments.

The main difference is that the US guidelines do not take into account fat mass, which can vary greatly from one person to another, even if they weigh the same.

For example, if this theoretical 170-pound person has only 15 percent body fat mass, his protein requirement would be just over 72 grams. Using me as an example, I weigh 173 pounds and have 10 percent body fat, which means my lean body mass is just under 156 pounds.

Using the formula above, my protein requirement is about 77 grams per day, although I typically don't eat more than 75 grams per day.

There's no point in guessing in a matter like this, because it's too important. This is really the only nutrient you need to watch closely. Just be sure to record the correct foods and quantities carefully, as results will be inaccurate if you enter incorrect information.

Protein intake is higher in the elderly, pregnant women and athletes

Certain people do have increased protein requirements under certain life circumstances. This includes the elderly, pregnant women, and those who exercise aggressively(or participate in competitions). As a rule, these people need about 25 percent more protein.

Personally, although I walk about 9 miles a day and exercise an hour more than normal, I still limit my protein to 75 grams per day. Some researchers argue that those over 50 may need to double their protein intake to prevent sarcopenia (age-related muscle loss), but based on everything we've discussed so far, I would caution against arbitrarily increasing protein intake in older age.

But think about this only if you are currently eating much less than normal. I find it best to use the formula above to calculate protein requirements based on muscle mass and then add 25 percent to that figure.

It is important to understand that protein alone is not a magic cure for sarcopenia. You need strength training to build muscle and strengthen bones. (If you have cancer, you need to be especially careful about stimulating the mTOR pathway with excess protein).

In addition to exercise, older adults may also benefit from increasing their leucine intake. The amino acid leucine signals your muscles to increase protein synthesis. In fact, leucine has been shown to stimulate muscle protein synthesis even during dietary restriction or after long-term physical challenges.

Translating ideal protein requirements into food products

Significant amounts of protein can be found in meat, fish, eggs, dairy products, legumes and nuts. To determine if you're getting too much protein, simply calculate your body weight as described above, then write down everything you eat for a few days and calculate your daily protein from all sources.

• Red meat, pork and poultry have an average of 6-9 grams of protein per ounce. The ideal amount for most people is a 3-ounce serving of meat (not 9- or 12-ounce steaks!), which will provide you with 18-27 grams of protein

• Eggs contain about 6-8 grams of protein per piece. So, a two-egg omelet will provide you with about 12-16 grams of protein. If you add cheese, you need to calculate that protein as well (look at the cheese label)

• Seeds and nuts contain an average of 4-8 grams of protein per quarter cup

• Cooked beans on average have 7 to 8 grams of protein per half cup

• Cooked grains on average have 5-7 grams per cup

• Most vegetables contain 1 to 2 g of protein per ounce

Interestingly, although fish is generally considered a good source of protein, most fish only contain HALF the protein found in beef and chicken. According to Dr. Longo, the lower protein content of fish may actually be one of the reasons why the Mediterranean diet is associated with longer life and a reduced risk of chronic disease.

Essentially, those who eat more fish than red meat automatically consume much less protein.

Plant-based foods high in protein

Hemp seeds (hemp hearts): about 33 percent protein, 11 grams in 3 tablespoons; also contain all 20 amino acids in an easily digestible form and a large amount of omega-3 fats

Chia seeds: about 14 percent protein, about 4 grams per 3 tablespoons; also high in omega-3 fats (but most are ALA)

Spirulina: 70% consists of protein; 6 g protein per 10 g serving; contains 18 amino acids and all essential substances and is easily digestible (avoid spirulina if allergic to iodine or seafood)

Sprouts: the protein quality and fiber content of legumes, nuts, seeds and grains improves when sprouted; Sunflower sprouts contain the highest quality protein, along with plenty of iron and chlorophyll; Kamut, hemp, quinoa and bean sprouts are also good sources of protein

Bee pollen: 40 percent protein and one of nature's most whole foods; You won't be able to eat large amounts of bee pollen all the time, but it's a great addition for variety.

Carefully monitor the origin of the meat you consume

The quality of meat you eat is just as important as the quantity. As a general rule, the only meat I recommend eating is from grass-fed, pasture-raised animals (this includes dairy and eggs, of course). This meat is MUCH superior in quality to factory meat.

Non-organic beef and poultry are likely to be contaminated with herbicides, pesticides, hormones, antibiotics and other drugs, as well as GMOs from the genetically modified grains commonly fed to the animals.

The common practice of feeding meat and animal byproducts to herbivores also increases the risk of meat becoming contaminated with infectious proteins associated with mad cow disease and the human version of the disease known as Creutzfeldt-Jakob disease.

Research suggests this disease may be part of the Alzheimer's puzzle. The damage caused is identical to that seen from mad cow disease, except for the speed at which the infection destroys the brain and causes death.

In 2009, a joint research project between the United States Department of Agriculture (USDA) and Clemson University identified a total of 10 key areas where beef from grass-fed cows is better for human health than beef from grain-fed cows.

The comparison led to the identification of the following advantages of grass-fed beef:

Higher total omega-3s

Healthier ratio of omega-6 to omega-3 fatty acids (1.65 vs. 4.84)

More CLA (cis-9 trans-11), a potential cancer fighter

More vacgenic acid (which can be converted to CLA)

More B-vitamins thiamine and riboflavin

More minerals calcium, magnesium and potassium

More Vitamin E (alpha tocopherol)

© Joseph Mercola

Any questions left - ask them

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

Hi all! When organizing a healthy diet, absolutely all healthy lifestyle enthusiasts are interested in the question: what should be the daily rate of water consumption. Today I will tell you how much water you need to drink per day for your body to function normally. I will also teach you how to drink water correctly.

How much water should you drink per day (daily water intake)

In principle, answering this question, you will not hear anything new. The amount of water is determined from the ratio of 30 milliliters per kilogram of your body weight. That is, if you weigh 79 kg, then you need to consume approximately 2.3 - 2.4 liters of water per day.

You shouldn't drink anymore. Drinking more water than normal can have the opposite effect. It's just four mugs of water before lunch, four after.

Please note that during physical activity your sweating increases, and therefore, in addition to the daily norm, you must additionally consume at least 0.5 - 0.7 liters of water.

If it is difficult for you to drink your quota of clean drinking water, then focus on a volume of 1.5 liters per day. That is, a healthy person should drink at least the specified volume of water per day, provided !

Proper nutrition (rational and balanced) is very important, because otherwise, daily consumption of water in such a volume will lead to leaching . And with normal nutrition, the daily norm of minerals and vitamins in the body will be replenished.

Being afraid to drink clean water every day just because you think that it will wash away your microelements is wrong! Again, I repeat, organize a normal diet and drink water! Otherwise you won't get it.

Water has healing properties, it , prevents (carbon dioxide, metal oxides, GMOs, food additives: preservatives, flavors, etc.). Water is a building material for our body.

When is the right time to drink water?

​ I recommend starting with a mug of water in the morning on an empty stomach - after exercise (physical exercise), before brushing your teeth and washing your face. If you jog in the morning, you can drink up to 600 g of water. Distribute the remaining amount evenly throughout the day, taking into account breaks between meals.

You need to drink water 20-30 minutes before starting a meal and one and a half to two hours after it. After a small snack, you can wait 1.5 hours, but after a heavy lunch you should wait 2 hours before drinking water. Let me remind you, do this slowly, in small sips.

Why is it important to consider the interval between drinking water and eating? The fact is that if you drink water immediately after eating, it will mix in your stomach with the food you recently consumed. Mixed water with food will not have a healing effect, that is, it will lose its cleansing function.

Remember that no liquid other than water has such properties! No tea, no compote, no fruit drink, no juice, no dairy products. Everything named is “food”. Only the natural functioning of all internal human organs.

“Water was given the magical power to become the juice of life on Earth”

If you have never drank such a volume of water per day before, then you should not force yourself. Start with small doses and gradually increase the amount of fluid you drink to your normal level. After a certain time, the body will get used to consuming as much water as needed.

Here are the basic rules for consuming your daily water intake. Remember that water is an important source of vital activity for our body. It has a positive effect on digestion, delivers nutrients to cells, removes toxins, improves the condition of hair, nails and skin. It is the same building material as the food you eat daily. It is important that the norm of water consumption is observed. Drink to your health!

Rational nutrition means nutrition that is sufficient in quantity and complete in quality. The basis of rational nutrition is the balance (optimal ratio) of all food components. At least 60 substances that make up human food require such a balance (essential and nonessential amino acids, polyunsaturated fatty acids, phosphatides, lecithin and sterols, including cholesterol, β-sitosterol, fats, sugars, starch and pectins, vitamins, minerals elements, organic acids, etc.). Modern nutritional hygiene studies not only the usefulness of vital substances exogenously entering the body, but also the issues of optimal synthesis of these substances in the body itself.

Rational nutrition is an important factor in improving the level of public health. Rational nutrition should take into account age, nature of work, gender, climatic, national and individual characteristics. The monotony of food interferes with nutritional balance and inhibits internal synthesis of substances. Shutting off certain groups of food products for a long time and sharply narrowing their range limit the body’s ability to select vital substances, balance them and maintain a normal level of internal synthesis. The problem of making the most complete use of the synergistic properties of nutrients, which makes it possible to ensure balanced and complete nutrition with its minimum energy value, is an important task of food hygiene.

The daily calorie requirements for people of active age in settlements with good or satisfactory public services have been developed (Table 1), as well as the norms for daily protein and fat requirements (Table 2). The following principles of nutritional balance have been established and tested in practice: 1) the ratio of proteins, fats and carbohydrates - 1:1:4; 2) the amount of proteins (see Proteins in nutrition) - 14-15% of daily calories; 3) the amount of animal proteins - at least half of the daily protein requirement; 4) the amount of fat (see. Fats in nutrition) - 30% of daily calories; 5) the specific gravity of animal fat - 75-80% and vegetable oil - 20-25% of the daily norm; 6) the amount of carbohydrates - 55-56% of the daily calorie intake.

Table 1. Daily nutritional intake for an adult in calories

Note. Professional groups: I - professions not related to physical labor; II - professions of mechanized labor; III - professions of non-mechanized or partially mechanized labor; IV - professions of heavy, non-mechanized labor.

Table 2. Daily intake of proteins and fats

Table 3. Daily nutritional norms for children


* The need for nutrients and anergy is given without taking into account the nutritional value of mother's milk.

Children need relatively more plastic substances. Taking into account this requirement, special physiological nutritional standards have been developed for children (Table 3).

Differentiation of the energy value of food depending on climatic conditions is carried out by reducing fat consumption in the southern zone and increasing it in the northern. The specific gravity of protein remains constant in all climatic zones. The rationing of carbohydrates is changing significantly, the proportion of which is increased in the diet of people living in the southern zone, and slightly reduced in the northern regions.

Energy indicators of nutrition are not the same in different climatic zones. In the northern zone they are increased and in the southern zone they are decreased. Calorie content and the ratio of basic nutrients in different climatic zones for the male population engaged in mental work and other activities not related to physical labor are shown in Table 4.

The nutrition of older people is built taking into account the characteristics of the aging body: a decrease in the intensity of oxidative processes, a decrease in cell activity, a slow course of metabolic processes, a decrease in the functionality of the digestive glands, etc., a reduction in the functions of all body systems and the development of atrophic processes. Hence the need to limit nutrition in old age. This restriction is made in accordance with the volume of physical activity and the general level of mobility of the elderly person. For elderly and senile people, the following physiological nutritional norms have been developed (Table 5).

Table 5. Daily nutritional intake for older people

For people over 70 years of age, see Table 6 for energy and nutrient requirements.

In the diet of older people, there are fewer carbohydrates and partially fats (daily intake is not more than 80 g, including 70% of animals and 30% of vegetables). Refined products are especially limited: sugar, confectionery, as well as premium bakery products, polished rice, semolina, etc. The share of sugar should be no more than 15%, and the share of carbohydrates in potatoes, vegetables and fruits should not be less than 25% of the total. carbohydrates of the daily diet. It is desirable to increase the share of whole grain products (bread from wholemeal flour, etc.). The rational norm of proteins in old age is considered to be 1 8 per 1 kg of body weight. In old age, the quality side of the proteins of the daily diet is important.

Of particular value are milk proteins - the most beneficial sources of essential amino acids (see). About 60% of the total amount of dietary protein should be provided by animal products, with half of this amount should be milk proteins.

Nutrition should be based on the digestibility of food products. Digestibility coefficients of basic food products are given in Table 7.

Table 7

Product Name	Digestibility coefficient (in%)
	proteins	fat	carbohydrates
Meat and fish products	95	90	-
Milk, dairy products, eggs	96	95	98
Flour of the highest, I, II grades, bread from it, pasta, semolina, rice, oatmeal, oatmeal	85	93	96
Wholemeal flour and bread from it, legumes and cereals (except for semolina, rice, oatmeal and oatmeal)	70	92	94
Confectionery, honey, jam	85	93	95
Sugar	-	-	99
Fruits, berries, nuts	85	95	90
Vegetables	80	-	85
Potato	70	-	95

* For other vitamins, the requirements have not yet been clarified and are under development.

In a balanced diet, important importance is attached to vitamin content. Vitamins (see) are vital in all age groups. The norms for vitamin requirements (mg/day) are given in Tables 8 and 9.

* For other vitamins, the requirements have not yet been clarified and are under development.

It is not always possible (for example, in the winter months) to satisfy the body’s need for all vitamins due to their natural content in food products. Hence the need to fortify the population with synthetic vitamins. In the USSR, flour, sugar, milk, and edible fats were fortified with vitamins (C, B1, B2, PP and A) (Table 10).

Fortification can also be carried out by directly introducing vitamins into food before consumption (in children's institutions, hospitals, sanatoriums, factory and other public canteens). Children in children's institutions (35 mg / day per child) and patients in medical institutions (100 mg / day per patient) are subject to priority fortification with ascorbic acid. Minerals play an important role in nutrition (see).

Minerals are reasonably classified as biologically necessary substances. To ensure their digestibility, minerals must be balanced.

The physiological human need for some mineral elements is shown in Table 11.

Diet is important. For an adult, the most justified is four meals a day with intervals between meals of 4-5 hours (Table 12).

Note. Option I - 3 meals a day; Option II - 4 meals a day.

For people with mental work and the elderly, the diet can be more uniform without a sharp emphasis on breakfast and lunch.

When looking for accurate information about daily calorie intake and the BJU numbers that men and women need to lose weight or gain muscle mass, it is easy to encounter a lot of differing opinions. Many sites offer their own recommendations or even ready-made calculators for calculating daily allowances, without going into detail at all and without explaining where the numbers come from.

The situation is complicated by the fact that there are simply no universal nutritional standards - it all depends on the individual, his goals and level of physical activity. In this material, we summarized the latest scientific information and presented not just general data, but detailed tables on the norms for the consumption of proteins, fats and carbohydrates, taking into account a person’s gender and body weight.

Daily carbohydrate intake

Protein intake per day:

	Normal weight 50 kg	Normal weight 60 kg	Normal for a weight of 70 kg	Normal weight 80 kg
Men
For weight loss	165 g	170 g	175 g	185 g
To maintain weight	145 g	155 g	165 g	175 g
For muscle gain	180 g	190 g	200 g	210 g
Women
For weight loss	140 g	150 g	165 g	175 g
To maintain weight	115 g	125 g	135 g	145 g
For muscle gain	155 g	165 g	175 g	185 g

Daily fat intake

It must be remembered that fats are an essential element of healthy human nutrition, without which normal metabolism and metabolism are impossible. A role is also played by the fact that both an excess of fats in the diet, which leads to excess weight gain, and their lack, which reduces not only the production of hormones, but also immunity, are harmful. In this case, they are of particular importance.

It is also interesting that the most beneficial diets for health and weight maintenance are traditional ones and involve a fairly significant proportion of fat in the diet (about 35-50% of all daily calories). However, we must remember that the source of these fats should be primarily vegetable oils, not animal fat.

Daily fat intake:

	Normal weight 50 kg	Normal weight 60 kg	Normal for a weight of 70 kg	Normal weight 80 kg
Men
For weight loss	40 g	40 g	40 g	40 g
To maintain weight	55 g	60 g	60 g	65 g
For muscle gain	70 g	70 g	75 g	80 g
Women
For weight loss	30 g	35 g	35 g	40 g
To maintain weight	45 g	50 g	50 g	55 g
For muscle gain	60 g	60 g	65 g	70 g

Determination of calorie norm

On the one hand, definition is the basis for creating a diet for losing weight or gaining muscle mass. On the other hand, the figure calculated even using the most accurate formula will be very approximate, since any method of mathematically determining the daily calorie intake includes a significant error of 300-500 kcal.

It also plays a role that a real person’s daily calorie needs always vary from day to day, since the body always adapts to various external factors, slowing down or speeding up metabolism. In fact, in most cases, to determine the approximate calorie intake, it is enough to multiply your body weight in kilograms by a factor of 35 (i.e. 2625 kcal for 75 kg).

Are you thinking not about how to pump up your six-pack, but about how to get rid of your belly? The easy way.

BZHU table: Norms for weight loss

Let us remember that for effective weight loss it is necessary to reduce the daily calorie intake by about 15-20%. In the calculations, it is important to take into account that the daily calorie intake is calculated only by dry body weight, that is. The share of fats in the diet is 20-40% of all calories; preference should be given to vegetable rather than animal fats.

It is also important that the daily intake of carbohydrates recommended by nutritionists for weight loss largely depends on a person’s body type and gender. Men with large bones need a minimum of low-glycemic carbohydrates to lose weight, while women with fast metabolisms can eat more carbohydrates, expending energy on.

BZHU table: Norms for weight gain

In fact, nutrition plays a more significant role in gaining muscle mass than strength training itself. To grow, the number of daily calories should be increased by about 15-20%. Carbohydrates should be consumed at the maximum limit of normal, but proteins and fats should be consumed in moderation (otherwise the body may).

We also note that the timing of nutrient consumption is important - for example, a significant portion of carbohydrates should be eaten during the “carbohydrate window” period, lasting 2-3 hours after strength training). In this case, the body will store carbohydrates in the form (literally increasing their visual volume), and not at all in fat reserves.

***

When determining your daily needs for proteins, fats and carbohydrates, you need to take into account not only the main goal (weight maintenance, weight loss or muscle gain), but also adjust for age and overall activity level. In this case, the role is played not just by the number itself, but by what is hidden behind it, since both fats and carbohydrates are not at all the same - some of them are useful, while others are harmful.

Scientific sources:

1. Calculate Your Recommended Carbohydrate Intake,
2. Calculate Your Recommended Protein Intake,
3. Calculate Your Recommended Fat Intake,