The balance of carbohydrates, proteins and fats for weight loss. BJU for weight loss: percentage and calculation of the daily allowance using two formulas

In previous articles, we wrote about how to correctly calculate the number of calories that you need to consume depending on the goals - losing weight (deficit of 15-20% of calories), maintenance (without a deficit) and weight gain (surplus of 15-20%).

However, this is not enough. After all, it is important not only to fit into the specified range of calories, but also to maintain a balance of proteins, fats and carbohydrates (BJU).

For example, after eating three chocolates, you can meet 1500 kcal, but the weight will not go away, and you definitely won’t get the necessary nutrients and trace elements for the body.

If you know other combinations, then this is also quite acceptable. For example, athletes during the "drying" before the competition generally consume food with the proportions of BJU 80/10/10. Naturally, this has nothing to do with health.

The cycle of the weight loss program is compiled as follows:
BJU balance - 30/20/50
● 1 day - nutrition with a 20% deficit of the basic calorie content of the diet;
● Day 2 - nutrition with a 20% deficit of the basic calorie content of the diet;
● Day 3 - nutrition with a 20% deficit of the basic calorie content of the diet;
● Day 4 - nutrition without deficiency (supporting day).

If you want to maintain weight, then you do not need to reduce 20% of the calorie content of the diet.
When gaining weight, you need to make an increase in the caloric content of the diet by 15-20%.

When you drop the last 3-5 kg ​​from planned, you can modify the weight loss cycle by adding an alternation of low- and high-carb days:
● 1st day - a day with a 20% deficit, BJU balance 40/25/35;
● 2nd day - day with 20% deficit, BJU balance 30/20/50;
● 3rd day - a day with a 20% deficit, BJU balance 40/25/35;
● Day 4 - food without deficiency, balance BJU 30/20/50.

Then repeat these cycles.

Fats should make up at least 15-25% of your diet, so don't go to extremes. If you "cut" the amount of fat and carbohydrates to an unreasonable level, then the results of your training will go down the drain. Just like a car needs fuel, you need carbs before your workout. (Not all, but only the excess will be deposited as fat) In any case, try to maintain a reasonable deficit of 20%.

Calculation example:

Educational cycle on Diets.ru

Speaking about weight loss, the topic of caloric content or energy value is almost always touched upon. The network offers a wide selection, as well as special ones with ready-made parameters.

However, it is worth understanding what calorie content really is, and how this figure compares with another equally important indicator - BJU.

Terminology

Energy value - calories - represents a certain amount of energy released in the body from food during their digestion and complete assimilation. In other words, the products "burn" in the body, releasing heat. This value is measured in kilocalories, which are commonly called "food calories", without the prefix "kilo".

In contrast to the energy value, there is also nutritional value of products. This category includes the content of carbohydrates, fats and proteins per 100 grams of ready-to-eat product.

The lack and excess of calories carry almost the same harm to the body. But strictly individually. It depends on the following factors: gender, age, health status, physical activity, lifestyle, and so on.

Excursion into history

The initial data for the study of calories date back to 1891-1897. At that time, the American chemist E. Wilber and the physicist E. Rose studied the relationship between the heat transfer of a person and the calorie content of the nutrients he absorbed. Later, their follower and student F. Benedict obtained more accurate data, which made it possible to compare the law of conservation of energy to the human body.

However, all these studies were only applied work. And only at the beginning of the 20th century, the chemist Russell Chittenden, taking Wilber's teachings as a basis, introduces the calculation of the calorie content of foods into general distribution.

In 1917, the physician Lulu Peters published his book entitled Calorie Solving: All About Diet and Health. This is the first work in nutrition, which is aimed at promoting calorie counting in order to get rid of excess weight and keep yourself in great shape.

The main idea of ​​the book is as follows: "In order to keep your weight under control, you need to monitor the number of calories consumed."

To do this, the doctor taught me to change the course of thinking and think not about eating a slice of black bread, but about eating exactly 100 calories of bread.

The ideas of Lulu Perez were supported in the United States and began to actively become popular among the population. However, "American fun" is soon on the wane.

The revival of the question of the energy value of products begins in the 50s during the fashion for thinness and miniature models. Women's magazines are beginning to recall a simple but effective way to lose weight, using which even the most average housewife can have model parameters.

In the 60s, Twiggy's "reed" becomes the main star of the catwalk, the forms of which will be standards for a couple of decades. In all this hectic struggle with extra pounds and weight control, counting calories is considered a prerequisite for a proper diet.

Types of calorie foods

Proteins, fats and carbohydrates

In order to maintain an energy balance and make the right diet, one should take into account not only such an indicator as calories, but also take into account the ratio of BJU - proteins, fats and carbohydrates.

Squirrels

It is impossible to compensate for this substance in the body with other components. There are no substitutes for proteins. These amino acids must be supplied with food in finished form.

Proteins are conventionally divided into two categories: complete and inferior.

Complete proteins are considered that include eight essential amino acids: valine, leucine, isoleucine, threonine, methionine, lysine, tryptophan, phenylalanine - first of all, these are all dairy products, as well as meat, fish, eggs. Second group- proteins of vegetable origin; however, potatoes, legumes, rye bread, wheat bran partially contain complete protein.

Protein deficiency can lead to stunted growth in children and mental retardation. In adults, the lack of this substance is manifested in a decrease in the body's resistance to infections, a decrease in immunity, as well as a violation of blood flow.

But excess is no less harmful. With excessive consumption of protein foods, obesity, the formation of stones in the urinary tract, as well as diseases of the kidneys, liver and joints occur.

Fats

The feeling of fullness with food is a sign of the presence of fats in the body. Most of the incoming lipids are consumed as an energy material. Only together with fats do they enter and are fully absorbed. As for calorie content, this indicator is the highest in lipids compared to proteins and carbohydrates.

Fats are divided into two groups: vegetable(oils) and animals(butter, beef and pork fat). The optimal combination of these lipids in the body is 30:70.

With a lack of this substance in the body, a violation of the activity of the central nervous system and a decrease in immunity occur. An excess of lipids provokes obesity, and also contributes to the development of atherosclerosis.

Carbohydrates

The body's main source of energy is carbohydrates.. They are divided into two categories: simple (mono and disaccharides) and complex (polysaccharides). The first group includes glucose, fructose, sucrose and lactose. The second type is starch, glycogen, pectin and fiber.

A lack of carbohydrates can lead to disruption of the central nervous system and muscles, weakening of physical and mental activity, as well as general exhaustion of the body and a decrease in life expectancy.

As for the excess, the excessive consumption of carbohydrate food is fraught with diabetes, atherosclerosis and obesity, as well as disorders in the digestive system.

The ratio of BJU and calories

In order to determine the importance of combining caloric content and calculating the BJU of food consumed, you should understand what exactly this ratio represents.

Let's take regular sugar as an example. Its calorie content 400 kcal per 100 grams.
Suppose that in order to maintain the energy balance of a particular person
you need to consume 1800 kcal per day.
It turns out that to replenish energy reserves, you just need to eat
about 450 grams of sugar during the day.
However, such nutrition is at least comical and incredibly harmful.
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Thus, when compiling a diet, the proportions of BJU should be taken into account in order to allow the body to function normally and not need any important substances. Scientists have established the following ratio of useful components:

Proteins - from 10 to 35%
Fats - 20 to 35%
Carbohydrates - from 45 to 65%

At the same time, for people who want to lose weight, the above parameters look a little different: proteins - 30%, fats - 20%, carbohydrates - 50%.

If during weight loss the mandatory consumption rate is not taken into account, then the body will begin to "eat" itself on its own, thereby reducing weight due to the disappearance of muscle mass - but the percentage of lipids can rapidly increase.

That is why it is important to create a balanced diet for yourself, which will allow you to lose weight without harm to health and with maximum results.

Some numbers

These simple formulas will help you correctly and individually calculate the amount of calories, proteins, fats and carbohydrates needed in order to lose weight.

1. Calculate the metabolic rate

Female metabolic rate = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Male metabolic rate = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

The resulting indicator should be multiplied by the activity coefficient:

Low (predominantly sedentary lifestyle) - 1.2
Small (light sports 1-3 times a week) - 1.38
Medium (moderate exercise 1-5 times a week) - 1.55
High (intense training 5-7 times a week) - 1.73

All this can be done much easier using our.

About 20% should be subtracted from the obtained indicator in order to obtain the daily rate at which the body begins to lose excess weight.

This figure has a certain range: +100 and -250. That is, if the indicator is 1500 kcal, then weight loss will occur during consumption from 1250 (lower limit) to 1600 kcal per day (upper limit).

2. Calculate BJU

It should be noted that 1 gram of proteins and carbohydrates = 4 kcal, and 1 gram of fat = 9 kcal.

Therefore, proteins should be from 30 to 35% of calories per day, fats, in turn, from 15 to 20%, and carbohydrates from 45 to 50% of calories per day. Based on these figures, the following calculations are made:

Proteins (if lower limit is 1250) = (1250 x 0.3)/4
Proteins (if the upper limit is 1600) = (1600 x 0.35) / 4
Result: from 93 to 140g per day

Fat (if the lower limit is 1250) = (1250 x 0.15) / 9
Fat (if the upper limit is 1600) = (1600 x 0.2) / 9
Result: from 21 to 35g per day

Carbohydrates (if the lower limit is 1250) = (1250 x 0.45) / 4
Carbohydrates (if the upper limit is 1600) = (1600 x 0.5) / 4
Result: from 140 to 200g per day

Thus, using the example of theory and practical calculations, the fact that calorie content and BJU indicators are closely interconnected with each other has been proved.

It is important to take into account all these data when drawing up the right balanced diet, not only for weight loss, but also to keep the body in great shape.

As you probably know, our menu is easily decomposed into proteins, fats and carbohydrates. If the amount of proteins, carbohydrates and fats in your menu meets the needs of the body, you feel great and easily maintain a healthy weight.

Most diets recommend a protein/fat/carb ratio of 40/30/30, but these are very rough numbers. Depending on your lifestyle and work schedule, you may need a little more carbohydrates or, conversely, proteins.
The easiest way to find your ideal ratio is to listen to the needs of the body. For example, you may feel the need for additional energy if your work involves serious mental or physical stress. In this case, the balance can be slightly shifted towards healthy carbohydrates (whole grains, unpolished cereals, fruits).
It should be borne in mind that if your diet was previously rich in simple carbohydrates like sweets and white bread, at first you may experience discomfort when you refuse such an amount of "fast" energy.
This is due to fluctuations in blood sugar levels (when it drops, you experience a sharp desire to eat something high-calorie). To control sugar cravings and avoid blood sugar spikes, replace unhealthy sweets with fruits, dried fruits, and whole grain breads. As soon as you feel a rush of fatigue, be sure to snack on some of the foods mentioned (but be mindful of the portion size!).
Do not forget that the characteristics of your body affect what kind of "fuel" it needs. Do not focus on the examples of friends and girlfriends - someone is helped by the rejection of meat, and someone needs a strict restriction of carbohydrates.
Experiment with standard proportions using healthy and approved by most diet foods - low-fat cheese, chicken breasts, vegetables, nuts, fish, seafood, legumes and whole grains.
To understand how your body works, try to remember in which periods you gained the most weight, and in which periods you unexpectedly lost weight. Remember how the change of seasons affects you - do you lose weight with the appearance of vegetables and fruits on the shelves? Do you need more calories in winter? Do you gain weight after the holidays? Are you losing weight while on vacation at sea or, on the contrary, are you gaining extra pounds? The answers to these questions will help to identify the main "pitfalls" and avoid repeating typical mistakes.
An important point - even if you are on a diet, you should not completely exclude fats. Skip the animal fat found in whole milk and fatty meats, but be mindful of the healthy fatty acids found in nuts, olive oil, and flaxseed oil.

Nesterova I.A. The balance of proteins, fats and carbohydrates // Nesterov Encyclopedia

A healthy lifestyle is unthinkable without maintaining a balance of proteins, fats and carbohydrates, more commonly known as BJU. Controlling body weight requires controlling levels of key nutrients. You can not eat some proteins or some fats or carbohydrates - this is fraught with weight gain, deterioration of well-being.

Nutritional value of products

Before considering in detail why it is necessary to maintain a balance of proteins, fat and carbohydrates, we should turn to the question of the nutritional value of what we eat. The quality of the food greatly affects the degree of nutritional balance.

What is nutritional value of the product. According to V.S. Kolodyaznoy:

Nutritional value of the product- a reflection of the completeness of the useful properties of the food product, including the degree of satisfaction of the physiological needs of a person in basic nutrients, energy and organoleptic properties. It is characterized by the chemical composition of the food product, taking into account its consumption in the generally accepted quantity.

Nutritional value of the product

The nutritional value of the product includes energy value and biological value.

Let's take a closer look at what they are biological and energy value of products. Let's start with the energy value familiar to many, which is presented in kilocalories.

Energy value of the product- this is a reflection of the amount of energy that the body will receive from a particular product in the process of biological oxidation and be used to ensure the physiological functions of the body.

calories represents the amount of energy that the body receives when digesting foods. So, for example, the oxidation of 1 gram of fat gives the body 9 kcal or 37.7 kilojoules (kJ.). Oxidized, one gram of protein provides 4 kcal, and 1 gram of carbohydrates 3.75 kcal. However, this is an absolute figure. In reality, not all calories are absorbed by the body.

The percentage of digestibility of proteins, fats and carbohydrates

So when calculating the norms of proteins, fats and carbohydrates, it is necessary to use the digestibility coefficient.

Foods included in the diet should contain substances necessary for energy, metabolism and tissue building. At the same time, the daily norm, depending on the type of activity and age, is considered to be approximately consumption from 2000 to 3500 kcal / day.

When observing the daily calorie content, it is extremely important not to forget that proteins, fats and carbohydrates are strictly normalized. Exceeding the norm leads to malfunctions in the body.

Now a few words about biological value of products. It is no less important. A feature of biological value is the combined value of proteins, fats and carbohydrates.

Biological value of food- characterized by the biological value of proteins, fats, carbohydrates, vitamins and minerals.

Biological value of protein characterized by a variety of amino acids. 22 amino acids are involved in the work of the human body, of which eight are essential, since they are not synthesized in the body.

If speak about biological value of fats, then it is determined by polyunsaturated fatty acids (PUFAs), which are part of them, which are called vitamin called F. PUFAs are not formed in the body. They need to be obtained from food.

Essential amino acids in fats

They must come from outside with food. In addition, the amino acids histidine and cystine are indispensable for the body of infants.

What is the balance of fats, proteins and carbohydrates

Balance of proteins, fats and carbohydrates or BJU for short, an important indicator not only in sports nutrition, but also in healthy nutrition in general. For the human body, it is extremely important which food substances provide energy. In order for the body to work without failures, a certain balance of proteins, fats and carbohydrates is needed. At the same time, BJU is calculated individually depending on age, weight, gender and degree of physical activity. However, there are also averages.

Proteins should be, on average, 12%, fats 30-35% of the total calorie intake, the rest is carbohydrates.

Balance of proteins, fats and carbohydrates based on the fact that you can not refuse any element. The fact is that refusal, even not for a long time, for a period of more than 5-6 days, can lead to serious changes in the body, and not for the better. For this reason, diets based on the exclusion of one of the elements of BJU are not recommended to be followed for more than 5-6 days.

According to WHO standards, the optimal ratio of proteins, fats and carbohydrates in the diet of a healthy person is 1.2:1.2:4.

The diet of a healthy person who monitors the level of BJU must necessarily include dietary fiber, such as pectin and fiber. The recommended intake of these substances is 20-25 g/day, including 15-20 g. fiber and 8-10 gr. pectin substances.

Diets should not be abused, as most diets are not focused on maintaining a balance of BJU, and are aimed at obtaining ultra-fast results.

To maintain a balance of proteins, fats and carbohydrates, fats cannot be excluded from the diet. Fats should be consumed in food and vegetable origin, and animal, as they contain various elements necessary for the body. Refined fats should be excluded from food, as they create a false appearance of balance in nutrition, due to their uselessness and high calorie content.

In order to properly organize your diet, you need to know the composition of the products. Knowing the content of proteins, carbohydrates and fats allows you to simulate bursts of energy and adjust your overall well-being. A proper diet is very important for health, so you need to use special calorie tables. One of them is shown below.

Literature

1. Kolodyaznaya V. S. Food chemistry - St. Petersburg: SPbGAHPT, 1999
2. Table of calorie content and composition of products // URL:

The basis of proper nutrition is the ratio of proteins, fats and carbohydrates (abbreviated as BJU). This proportion largely depends on the goals that a person sets for himself. A balanced diet for weight loss will be somewhat different from the diet that an athlete needs to gain weight. According to experts, the correct ratio of BJU, which will bring the maximum benefit to the body, should be as follows:

• fats 20%
• proteins 30%
• carbohydrates 50%

It is especially important to observe the correct proportion of BJU for those who seek to lose extra pounds. The right diet, in which there is a sufficient amount of all elements, will not bring a feeling of hunger. Special tables and calorie calculators will help you calculate the ratio of substances in food.

Squirrels are responsible for the creation of muscle fibers, metabolic and regulatory processes, digestion and energy metabolism. Experts recommend consuming 1g of quality protein per 1kg of human weight. A lack of protein can lead to disruption of the functioning of the liver, pancreas and endocrine system. At the same time, too much protein in the body leads to calcium leaching.

Fats many people consider the main "enemy" in the fight against excess weight. However, the use of fats for the normal functioning of the body is also necessary, like other nutrients. Fats are saturated and unsaturated: it is better to completely refuse the use of the former or reduce their consumption to a minimum. But unsaturated fats are necessary for a person to maintain body temperature, protect internal organs from damage, and normal functioning of the reproductive organs and joints. Doctors recommend eating at least 0.5 g of fat per 1 kg of normal human weight.

Carbohydrates in products are the most important source of energy for our body and brain, improve metabolism and contribute to the production of endorphins. The lack of this element leads to fatigue and a decrease in mental activity. The daily norm of carbohydrates for an ordinary person is about 500 grams. Carbohydrates are divided into simple and complex. Simple carbohydrates are easily absorbed by the body, they are suitable for quick "recharging" during vigorous exercise. However, such an energy charge does not saturate the body. Complex carbohydrates are more useful for a person - they saturate the body with elements and it is thanks to complex carbohydrates that a person gets a long-lasting feeling of satiety.

For the normal functioning of the body, each person must strive to maintain a balance of BJU. However, this is especially important for those who experience the constant influence of a harmful environment and high mental stress. This “risk group” includes ordinary urban residents and students, that is, those young and active residents of megacities who have absolutely no time for long-term meal planning. The LATTA-BIO company has developed a complex "", which will help not only maintain a normal balance of BJU, but also strengthen the immune system and help cope with high mental stress.