Тема вроде простая, но вокруг нее ведутся постоянные споры, интриги и заговоры. Все дело в том, что рацион должен быть различный для различных целей.
Содержание статьи
Я бы разделила рационы питания по видам:
- Рацион питания для похудения при Ожирении I, II, III степени ожирения
- Рацион питания при избыточном весе 3-10 кг.
- Рацион питания для похудении при физических нагрузках
- Рацион питания для набора массы
- Рацион питания для стабилизации достигнутых результатов в процессе похудения
- Рацион питания для диабете и других дисфункциях
- Рацион питания для беременных и кормящих и т.п.
Конечно же, в эти рационы еще нужно вносить поправки на пол, возраст, тип телосложения, виды нагрузок, предыдущий опыт похудения. Однако, если рассматривать Идеальный рацион питания как общую рекомендацию, а не как частную, то в целом она будет выглядеть так:
Нужно рассчитать, сколько калорий необходимо этому человеку для поддержания Оптимального Обмена Веществ (ООВ). Так мы поймем, ниже какой цифры нельзя опускаться, чтобы наш обмен веществ не замедлялся.
Рассчитать ООВ можно по формуле:
- Для мужчин: 66 + (рост × 5) + (вес × 14) – (возраст × 6,8)
- Для женщин: 655 + (рост × 1,85) + (вес × 9,6) – (возраст × 4,7)
Например, для женщины 25 лет, рост 170 см суточная норма калорийности составит 1476 кк в сутки. Из расчета по формуле: ООВ = 655 + (170 × 1,85) + (65 × 9,6) – (25 × 4,7) = 314,5 + 624 + 655–117,5 = 1476 ккал в сутки
Если есть меньше этого предела, то вес сначала будет быстро уходить, а потом сильно замедлится, так как организм перейдет в режим экономии.
Что делать с рационом дальше?
После того, как вы высчитали каков Ваш оптимальный обмен веществ (ООВ) , нужно помножить его на коэффициент физической активности:
- 1,2 – низкая активность – вы не занимаетесь физкультурой и избегаете физических нагрузок, сидячая работа;
- 1,3 – умеренная активность – вы ежедневно занимаетесь физкультурой с умеренными нагрузками (ходьба, езда на велосипеде) или ваша работа связана с физической активностью;
- 1,5 – высокая активность – вы чередуете умеренную физическую активность (2–3 раза в неделю) с более интенсивными нагрузками в спортзале (аэробика, бег трусцой, езда на велосипеде, лыжи, коньки, теннис, тренажёры), примерно 7-10 часов в неделю, ваша работа требует значительных физических усилий;
- 1,7 – очень высокая активность: интенсивные занятия 2–3 часа ежедневно (спорт), более 14 часов в неделю, профессиональная деятельность связана с тяжёлым физическим трудом.
Таким образом 1476*1.3=1918. Если у девушки средняя физическая нагрузка, то для поддержания оптимального веса тела, ей нужно употреблять не менее 1918 калорий.
Если она хочет похудеть, то калорий употреблять нужно меньше, если хочет набрать массу, то больше. Думаю, принцип понятен?
В чем тогда заключается сложность в составлении идеального рациона?
И правда, в чем же сложность составления идеального рациона питания, если все так просто – высчитал Оптимальную для организма норму калорий, ешь и худей.
Сложностей на самом деле масса и сейчас попробую описать какие:
- Ежедневная физическая нагрузка у людей неодинаковая, в один день человек может пройти 10 000 шагов, в другой день он целый день сидел за компьютером, на третий пошел на тренировку.
- Зачастую, людям не хватает даже тех калорий, что нужны для поддержания веса, а не то что для похудения. Причина в том, что употребляемая пища провоцирует пищевую зависимость. В ней содержится много усилителей вкуса, консервантов, сахара и других веществ, которые провоцирую привыкание и постоянные мысли об этой еде, как наркотик.
- Привычка употреблять жирную пищу и непонимание, какая еда сколько содержит калорий также делает процесс встраивания в рацион непосильной задачей.
- Чтобы вписываться в рацион нужно постоянно рассчитывать меню – это сложно для простого человека, особенно учитывая большую занятость.
- Еда, кроме калорий, должна содержать еще Оптимальное количество Жиров, Белков и Углеводов, а также витаминов, микроэлементов, ферментов и клетчатки. Это нужно для того, чтобы не потерять здоровье во время похудения.
Кроме того, когда приходится ограничивать калорийность, то микроэлементов начинает не хватать, их нужно принимать дополнительно в виде бадов. Так например, нехватка Железа, Калий или Магния провоцирует сильный голод и повышенный аппетит, в результате чего Клиенту может казаться, что дико голоден, хотя ООВ рассчитан правильно и он питается в пределах необходимой нормы.
Ну что, напугала я Вас друзья своими Идеальными расчетами рациона?
А пугаться тут нечего, просто нужно понимать, что красивое и здоровое тело требует определенных знаний и некоторого внимания с вашей стороны. Вы же когда приходите устраиваться на работу, показываете свой диплом, где написано, что вы учились 5 лет, чтобы вам позволили эксплуатировать какое-нибудь оборудование?
Или вы приходите и учитесь на казенном аппарате, а уж там будь как будет? (бывает и так, правда, что я говорю то). Наше тело тоже может многое вынести, но в конечном итоге и состояние его будет таким, как вы с ним обращались.
Итак, какие я могу дать рекомендации, чтобы вы могли ими воспользоваться прямо сейчас:
- Рассчитайте норму калорийности лично для вас по формуле наверху и никогда не ешьте меньше калорий, чем вам покажет формула.
- Ешьте калорий, меньше примерно на 20-30%, чем рассчитано с учетом коэффициента физической активности.
- Ешьте продукты из таблицы ниже, которую я вам рекомендую скачать. Я его делала для своего марафона стройности. Если будете кушать по этому списку в пределах своей калорийности, то хорошее здоровье вам гарантировано.
- Обязательно употребляйте любой Витаминно-минеральный комплекс, которому доверяете постоянно – я рекомендую витамины Ultimate от компании Coral Club (витамины проверенные не только мной, но и многими моими клиентами, обалдеете как начнут расти ногти и волосы), а также витамин Dи Омегу 3 (это минимум, который вам необходим в течение жизни постоянно!!!
Ну что ж, друзья, подписывайтесь на мой блог, буду рада видеть вас у себя в подписчиках, целую обнимаю, Ваша Анна Сан
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