Today, I am going to share the basics of diet management for beginners.
Let's write a concept about how to plan a diet and nutrition.
Diet Diet management is an important factor for losing weight, so it would be good to know accurate knowledge, right?
What is the principle of losing weight?
Simply put, if your body uses more calories than you eat, you lose weight.
Therefore, it is important to accurately calculate how much you will eat and how much you will use when configuring your diet.
Of course, it is impossible for the average person to calculate the calories I use or eat in my daily life.
That's why it's a good idea to simplify the type of food as much as possible in order to organize your diet correctly.
Most modern people have a constant lifestyle, so choose foods that can know calories and simply organize them.
You can make your diet so that there are no problems with your nutritional intake.
Dieting by adjusting the amount while eating a regular diet looks good because it can get less stress.
The problem is that it is difficult to manage the correct diet and track your weight.
If you are in a state of excessive body fat, your body is also trying to get rid of fat.
You lose weight easily with a certain amount of effort. But if it’s a diet for beauty purposes
It is difficult to succeed without a thorough plan.
Because the diet is not properly organized, putting off diet is repeated over and over again.
It is not easy to manage the diet alone because the types and habits of food are different for each person.
Therefore, it is important to develop the strength to sustain a diet.
It is necessary to think about the foods you can eat every day in your mind and specifically squeeze them.
Then, let’s see what you need to know and how to squeeze it before you start managing your diet.
1. Basic metabolism
It refers to the minimum amount of energy a person needs to sustain life.
You can see it as the amount of calories that we burn just by standing still.
There are various factors that influence such as age, weight, and activity
It cannot be measured accurately, so the calculation method is slightly different.
If you search for the basic metabolism calculator on the blog, the site appears.
Just tap and enter to find out.
2. Active metabolism
It refers to the energy we consume through activities in our daily life.
Therefore, it may vary depending on the amount of activity per day.
a. In case of low activity: basal metabolism x 0.375
b. Normal case: x 0.555
c. For many activities: x 0.725
You can calculate it like this.
Simply put, 30% of basal metabolism when activity is low, 55% when activity is normal,
In many cases, it seems to be around 75%.
3. Diet calories
After adding the basic and active metabolism, if I reduce it by 20%, it becomes the diet calories that I need to keep.
Staying healthy and staying steady is important to losing weight.
A sustainable diet should not be a burden, both physically and mentally.
When you say your basic metabolism is 1,000 kcal and your active calories are 500 kcal
Diet calories will be 1,200 kcal, right?
Here, carbohydrates, proteins and fats need to be properly distributed.
It is said that a 5:3:2 ratio is usually recommended.
It is reported that the three major nutrients have 4, 4, 9 kcal per gram.
It's about finding out what foods and how much I should eat.
You should also check the content of nutrients in each food, right?
If you organize your diet based on food that you can eat every day in harmony with calories and nutrition,
As it is, it is necessary to continue managing the diet diet for 2 weeks or more.