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Daily calorie intake. Video
There are many weight loss diets, but the safest weight loss system is based on a simple calorie calculation. It does not require special skills or material investments, you just need to know which calorie corridor should be adhered to.
Daily calorie intake at different ages
The principle of losing weight is that you need to consume fewer calories from food than the body needs for its normal functioning. But the fact is that this threshold is different for each age stage, therefore, the menu must be selected not only taking into account the reduction in calories, but also with a reference to what their initial amount should be. That is why it is impossible to sharply limit the calorie intake of adolescents, pregnant women, lactating women, as well as those engaged in active physical labor, when the body needs much more energy to grow or perform other tasks than in other cases.
On average, after 18 years, it is necessary:
- men about 3000 calories
- women about 2500 calories
These numbers are suitable for those whose activities are not associated with special physical activity.
After 40 years from these figures, you can safely minus another 200 calories, since the metabolism begins to decline
What should be the daily calorie intake for weight loss
On the Internet you can find a lot of different weight loss calculators, whose principle of operation is not substantiated by anything. But in general, it is believed that the calorie limit of food for weight loss can be reduced to 1200 calories. If you limit your food even more, then it will simply slow down the metabolism, the body will go into an energy-saving mode of operation, trying to put every minimum of the food received into fats. But when losing weight within 1200 calories, there is every chance of losing excess weight without starving.
With a sharper reduction in calorie content, after returning to the usual diet, those kilograms that have gone away so quickly are restored.
How to calculate calorie intake for weight loss
When compiling your diet, you need to understand that adherence to the calorie norm is not a guarantee of proper and healthy nutrition. Food should be balanced and meet all the needs of the body.
Conventionally, the scheme of the formation of the diet can be represented as 40% of proteins and carbohydrates from the total daily portion of food and only 20% of fats
The advantage among the latter is given to vegetable and dairy. And if everything is simple with proteins: they must be pure, such as are found in eggs or dietary meats, poultry or fish, then carbohydrates must be selected correctly. The menu should include those found in vegetables, fruits and cereals. It remains only to divide 1200 calories into 3-4 meals and form a menu in accordance with the calorie content of each portion.
Read also an interesting article on how to create an individual diet.