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The 1-1-4 Rule: Why You Should Know It Before Starting a Diet
06.08.2024 14:58
Before going on a diet, you need to make a menu for at least a few days in advance.
When creating a list of future dishes, you need to take into account not only the fact that the diet should be less caloric.
We should not forget about the importance of the correct ratio of proteins, fats and carbohydrates.
Before starting the process of losing weight, a person should learn about the “1-1-4” rule.
The essence of the “1-1-4” rule
The numbers indicate the proportion in which proteins, fats and carbohydrates should enter the body of a person planning to lose excess weight.
If a person is actively involved in sports, then the ratio should be as follows: 1.2 to 1 to 8.
But if someone who rarely leaves the house and almost never does exercises wants to lose weight, then the proportion should be as follows: 1 to 0.8 to 3.2.
What You Need to Know About Proteins, Fats, and Carbohydrates
The best sources of protein are chicken breast, beef, fish, cottage cheese, legumes, seafood and nuts.
There is an interesting formula: it is desirable that the number of grams of pure protein consumed per day corresponds to a person's weight in kilograms. For example, an 80-kilogram man should consume 80 grams of protein per day.
The same ratio should apply to fats. And it is better to have less animal fats in the diet than vegetable fats.
As for carbohydrates, it is better to focus on complex ones (sources of which are vegetables, fruits, cereals, legumes), but there should be significantly less simple carbohydrates, which are found in sweets and flour products.
