Learn how proteins, carbohydrates and fats work, and get 10 tips for creating a diet and menu to lose weight, dry the body and gain muscle mass.
Do you find it difficult to remember the mass of dietary recommendations? Trying one diet after another but not feeling any effect? Desperate and almost ready to accept your body as it is?
Do not hurry. We’ll tell you how men and women can achieve their goals, whether it’s losing weight, drying or gaining muscle mass. We will reveal the secrets of drawing up an effective and practical nutritional plan (diet) that can be adjusted over time, preserving muscles and continuing to burn fat.
Nutrition, like education, is an individual area where there are no universal diets. Each person is unique and therefore requires an individual approach.
Macronutrients in the form of proteins, fats and carbohydrates form the basis of nutrition.
Protein, composed of amino acids, is the basis of nutrition for women and men to build muscle mass. It plays an important role in many other processes in the body, but in this case, we will consider protein as a means of repairing and building muscle tissue.
The standard intake is 2.2 g of protein per kg of body weight. Depending on your goals and reasons, these numbers can be adjusted, but the indicated value is nevertheless an excellent starting point. High protein content in beef, eggs, chicken, turkey, low-fat cheese, skim milk, jerky, minced meat, and protein shakes.
Carbohydrates are responsible for energy production, nourish and maintain muscle, and are a rich source of vital vitamins and minerals, so they play an important role in most physiological processes, including muscle building in men, fat burning, and drying. If your goal is fat burning, then it is carbohydrates that are the macronutrient with which you will achieve what you want, dosing and controlling its consumption throughout the diet.
Depending on the goals you are pursuing, you can start with 1 or 2 grams per kg of your desired weight. At the same time, you should not give up carbohydrates completely, since this macronutrient is extremely important for a healthy diet. Low-carb diets are not the best solution, as they do not leave room for wiggle room when it comes to training, replenishing glycogen stores, and overall feeling of fullness.
Good sources of carbohydrates include white, brown, and wild rice, white and sweet potatoes, oatmeal, pasta and durum wheat bread, and a variety of vegetables.
This is another factor that contributes to the growth of your muscles. Unsaturated fat is good for weight gain with intense exercise and strict calorie restriction. They are very important for the health of joints, hair, nails, hormones, for the production of testoterone and maintaining a high metabolic rate.
You can start here with about 1-1.2 g of unsaturated fatty acids per 1 kg of body weight. In this amount, healthy fats will provide the necessary energy for breakdown and preserve your muscles. Avocados, whole eggs, nuts, and natural peanut or olive oil are high in unsaturated fat.
What does all this mean and how to use it?
Below is a simple guide to help you achieve your goals. It is not necessary to follow these principles literally, but at the very least it is worth keeping them in mind when designing the menu.
- Set your protein intake to 2.25 grams per kilogram of body weight. Later, depending on your goals, you can increase or decrease this rate. But now this is your “starting line”.
- Calculate the amount of carbohydrates you can take. If you are in the mood to burn fat, your target is 2.2 grams per kilogram of body weight. If you are looking to gain muscle mass, it makes sense for you to consume 6.5 grams per 1 kg of body weight. If the goal is to maintain weight or convert fat into muscle, start with 4.3 grams per kg of body weight. Later, the specified values can be adjusted.
- We recommend consuming fat in the amount of 1.1 g per 1 kg of body weight. This value may need to be changed depending on the amount of carbohydrates consumed.
- Recommended eat 3 to 6 times a day… Everything here is individual and depends on the desire, preferences and lifestyle. The more often you eat, the less your appetite and total food intake will be. Be sure to include proteins, fats, and carbohydrates in every meal.
- Adjust the amount of carbohydrates you eat. If you are not gaining weight or are losing it too slowly (within the range of 0.45-0.9 kg per week), then, accordingly, increase or decrease the amount of carbohydrates consumed. Attention: it is allowed to add or reduce the ration by a maximum of 50 g at a time, because a larger amount will lead to too much energy loss and weight gain.
- Eat at the calculated rates for at least 4-6 weeks. Until then, you will hardly be able to notice any changes.
- Change only one number at a time. Changing more metrics will confuse you and prevent you from figuring out what works and what doesn’t. Go slowly but surely towards your goal by adjusting no more than one macronutrient at a time.