What should we eat?
So, we turn to practical application of our knowledge. First we should change our portions: we need to increase protein intake, minimize fat consumption and learn to consume complex carbs. The amounts of these three nutrients (in per cent of the total caloric content) in our nutrition plan should be the following:
proteins – 20-30%
carbohydrates – 50-60%
fats – 10-20%
How much should we eat?
How many calories are required to carry on weight manipulations? First, it’s necessary to define how many calories you need to maintain your current weight. You can do it in accordance with the following formula:
weight (in pounds) X 14 – for women
weight (in pounds) X 15 – for men
(1 pound = 0.453kg)