Wanting to lose weight, girls often go on newfangled diets that promise to quickly get rid of extra pounds. However, not all weight loss methods are equally effective. Experts advise not to starve yourself, but to create an ideal proportion of BJU and stick to it. The method is based on understanding the influence of proteins, fats and carbohydrates on the body. By adhering to the identified proportion, the girl will be able to quickly lose excess weight.
Before you start using the method, you should figure out how to calculate BZHU for weight loss . Experts have identified a standard proportion that a person should adhere to. In accordance with it, proteins, fats and carbohydrates in the daily menu should have a ratio of 1:1:4. However, the proportion is not ideal. If you follow it, the body becomes oversaturated with carbohydrates with a lack of proteins. This can slow down weight loss and lead to post-workout discomfort. Developing a proportion suitable for a particular person will help correct this situation. To perform an action, you should familiarize yourself with the latest information on the topic. We’ll talk further about how to create a proportion suitable for a fashionista, the features of weight loss using the method and calculating the calorie content of the daily diet.
Drawing up the proportion of BZHU
Information about the daily norm of BZHU is necessary to quickly achieve the goals set for weight loss and drying the body. Today, the ratio is 1:1:4. However, the proportion of BJU is incorrect. The fact is that it leads to a lack of proteins and an excess of carbohydrates. The percentage of their consumption for weight loss should be different.
Note! If you eat too many carbohydrates, the body will begin to store them for the future, forming fat tissue. He does not need the amount of energy that comes from food.
Protein is the main building material in the human body. Its deficiency impairs the process of muscle recovery after physical activity and slows down metabolism. The use of the substance is prescribed by almost every weight loss diet. Experts advise adjusting the classic proportion. It is better that the daily norm of BZHU corresponds to the ratio 4:2:4 or 5:1:2. The latter option is more suitable for people who want to dry out the body and lose weight.
We recommend the article how many calories do you need per day to lose weight.
Experts advise using the average value between the proportions in practice. It can be calculated using the formula 2 – 2.5: 0.8 – 1: 1.2 – 2. This daily requirement of BZHU is suitable for reducing the fat component in the body and losing weight. To get individual indicator values for weight loss, a girl must initially calculate the caloric content of her diet.
Glycemic index of foods
When following a diet, the concept of the glycemic index of foods. It shows the rate at which the body absorbs food and increases blood sugar levels - the amount of glucose produced during digestion. In practice, foods with a high glycemic index (GI) are rich in simple sugars and release energy faster, and vice versa. Dividing food into categories:
| Product group | High GI (consumed to a minimum) | Average GI (average amount) | Low GI (preferable in nutrition) |
| Vegetables | Pumpkin | Potatoes, sweet corn | Green peas, beans, lentils, beets, cauliflower |
| Fruits, berries | Dates, watermelon | Pineapple, banana, peach, kiwi, mango | Cranberries, grapefruit, apples, blueberries, lingonberries |
| Porridge, pasta | White bread, rice noodles, millet, pearl barley, semolina | Wheat, oatmeal, bulgur, brown rice | Buckwheat, chickpeas |
| Other | Corn flakes, popcorn | Marmalade, raisins, ice cream | Tofu, peanuts |
Expert opinion
Egorova Natalya Sergeevna Dietitian, Nizhny Novgorod
Yes, this is all correct, you need to calculate the ratio of proteins, fats and carbohydrates individually. And the formulas given in the article are perfect for this. However, when drawing up a weight loss program, you need to take into account other factors, of which there are many. And it’s unlikely that you will be able to intelligently plan what and when you need to eat in order to lose excess weight without harming your body. Therefore, I advise all people who are planning to lose weight to consult a nutritionist. He will create an individual diet that will give better results than any other you find on the Internet.
If you still decide to lose weight by counting the grams of proteins, fats and carbohydrates in the food you consume, then be careful and do not get confused in the tables. And I’ll give some useful advice about carbohydrates. They are different and can affect the body differently. Some serve as an irreplaceable source of energy, while others are deposited under the skin in the form of fat deposits. Therefore, include so-called slow carbohydrates, or carbohydrates with a low glycemic index, in your diet. Remember that they are the most useful.
And don't forget to count calories. And to speed up weight loss, go to the gym, sign up for a swimming pool or take up dancing. Physical activity will help you quickly get rid of those hated extra pounds.
Tips for better results
To determine the BJU ratio as accurately as possible for yourself, consider
Your lifestyle
What kind of physical activity do you have, how active your lifestyle is. Don't fool yourself and don't exaggerate or understate these numbers.
Body type
An important factor both in training and losing weight. For example, if you are an ectomorph (in other words, a skinny person with minimal muscle mass), then you need more carbohydrates. I wrote about this type of body structure in the article “How to sculpt a beautiful body for an ectomorph: training, rest and diet.”
And if you are an endomorph (with a large fat mass), then more protein.
Adaptation of the body
Observe yourself for about 2-3 weeks - this is exactly the time the body needs to adapt to the new diet.
If you feel that the result is not suitable for you, make changes, for example, increase/decrease the amount of protein or carbohydrates.
How many calories can you eat per day?
The daily calorie intake for weight loss directly depends on the girl’s physical activity. If she plays sports 3-5 times a week, you can determine the size of the indicator using the formula: weight in kg x 35. Compliance with the resulting value will help maintain the weight at the current level.
If a girl wants to lose weight, she should use a different formula. Eating calories allows you to lose weight, the value of which can be calculated according to the following scheme: desired weight in kg x 24. However, the resulting calorie content will be relevant if the amount of excess fat in the fashionista’s body does not exceed 10 kg. We recommend reading this article.
For example, a girl weighs 60 kg and wants to lose weight to 50. Having calculated the calorie content (50 kg x 24), it turns out that the daily value for weight loss is 1200 cal. The development of proper nutrition should be based on this figure. When choosing food for weight loss, you need to calculate not only the calorie content, but also the appropriate norm of dietary fat.
We recommend reading the article about the causes of excess weight.
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If it is difficult for a fashionista to immediately adjust her diet in accordance with the resulting norm and the value of the KBJU, she can use intermediate values. In the above case, the value of the indicator will be (55 kg x 24) 1320 kcal. This is how many calories a girl can consume daily. When you get used to the changed menu, you will need to reduce the indicator to 1200 kcal.
If excess excess weight in the body exceeds 10 kg, the figure correction procedure is extended into several stages. Let’s say a girl weighs 90 kg and wants to lose weight to 50 g. The gap between the indicators is too significant to sharply reduce the daily calorie intake. For this reason, experts advise reducing your calorie intake gradually. Initially, you will need to reduce your weight by 10 kg. When the mark is reached, the fashionista must again calculate the value of the indicator and determine the permissible daily calorie content of food. Then you will need to adjust the usual menu again.
In the above example, a girl will have to go through the following stages to lose weight:
- (90 kg – 10) x 24 = 1920 kcal.
- (80 kg – 10) x 24 = 1680 kcal.
- (70 kg – 10) x 24 = 1440 kcal.
- (60 – 10) x 24 = 1200 kcal.
We recommend that you familiarize yourself with calorie consumption for various types of activities.
To make the transition to a new diet less painful, girls can subtract not 10, but 5 from their current weight. This will make losing weight more comfortable, but will stretch out the procedure 2 times. Based on the final value, you need to create a daily menu, while observing the daily norm of BZHU. To properly create a diet, you need to know the calorie content of the food you eat.
BZHU table
The value of the KBJU indicator for classic products is presented in the table below; in addition, we recommend viewing a more complete version of the table:
| Product | Belki, Mr. | Fats, Mr. | Carbohydrates, g | Kcal/100 g. |
| Apple | 0,4 | 0,4 | 11,8 | 45 |
| Oatmeal | 11 | 6,1 | 65,4 | 303 |
| Potato | 2 | 0,4 | 18,1 | 80 |
| Chicken | 21,3 | 9,7 | 1,3 | 175 |
| Pita | 9,1 | 1,1 | 56,2 | 277 |
| Raisin | 1,8 | 0 | 72,2 | 262 |
| Tomatoes | 1,1 | 0,2 | 5 | 23 |
| Beef | 20,4 | 12,7 | 0,5 | 193 |
| Spaghetti | 9,9 | 1,4 | 59,2 | 293 |
| Sugar | 0 | 0 | 99,8 | 379 |
| Water | 0 | 0 | 0 | 0 |
| Pork | 20,5 | 11,5 | 0,04 | 193 |
| Cod | 17,1 | 1,1 | 0,6 | 81 |
| Beet | 0,5 | 0,1 | 11,8 | 42 |
| cucumbers | 0,8 | 0,1 | 3,8 | 14 |
| Beans | 21 | 2 | 54,5 | 292 |
| Boiled chicken breast | 25,4 | 3,2 | 0,4 | 130 |
| Boiled rice | 3,3 | 1,7 | 24,8 | 130 |
| Cutlets | 15,4 | 18,1 | 8,2 | 248 |
| French fries | 3,2 | 12,7 | 31,3 | 252 |
| Pizza | 9,3 | 13,4 | 24,7 | 260 |
| Turkey | 20 | 4,1 | 0,2 | 117 |
| Natural honey | 0,8 | 0 | 80,3 | 314 |
| bell pepper | 1,3 | 0,1 | 7,2 | 26 |
| White cabbage | 1,8 | 0,1 | 6,8 | 27 |
| Cow's milk, not boiled | 3,2 | 3,6 | 4,8 | 64 |
| Watermelon | 0,7 | 0,2 | 10,9 | 38 |
| Onion | 1,4 | 0 | 10,4 | 41 |
| Black Borodino bread | 6,8 | 1,3 | 41,8 | 207 |
| Smoked sausage | 17 | 40,3 | 2,1 | 431 |
| Millet porridge | 4,9 | 2,4 | 25,7 | 138 |
| Mashed potatoes | 2,5 | 3,3 | 14,4 | 96 |
| Raspberry jam | 0,6 | 0 | 72,6 | 275 |
| Dates | 2,5 | 0 | 72,1 | 271 |
| Peanut | 26,3 | 45,2 | 9,9 | 551 |
| Kefir with minimal fat content | 3 | 0,05 | 3,8 | 30 |
| Low-fat cottage cheese | 18 | 0,6 | 1,8 | 88 |
| Sour cream with 10% fat content | 3 | 10 | 2,9 | 115 |
| Strawberry | 0,6 | 0,3 | 7,2 | 33 |
| Black currant | 1 | 0,2 | 11,5 | 38 |
| Mutton | 16,9 | 17,4 | 1,2 | 219 |
| Salmon | 20,8 | 10,1 | 1,3 | 172 |
| Borsch | 2,7 | 3,1 | 3,8 | 56 |
| Cheeseburger | 13,9 | 11,9 | 28,6 | 281 |
| Dumplings | 11,5 | 14 | 25,8 | 265 |
| Cocoa powder | 24,2 | 17,5 | 33.4 | 380 |
We determine the daily norm of BZHU
To calculate BZHU for weight loss for women, a fashionista must know how many calories are included in the main substances consumed in food.
Experts found that:
- 1 g of protein contains 4 kcal;
- 1 g of fat contains 9 kcal;
- 1 g of carbohydrates contains 4 kcal.
Knowing the ratio of fats, proteins and carbohydrates for weight loss and identifying the proportion that allows you to lose weight, the girl will determine the norm of BJU.
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If we return to the above example, in which a fashionista wants to reduce her weight from 60 to 50 kg, the calculation will look like this:
- 45% protein from 1200 kcal = 540 kcal. This amount of calories should be per substance in the daily norm of BJU. Knowing that 1 g of protein is equal to 4 kcal, you can calculate its total volume in the daily diet. 540:4 = 135 g protein.
- 25% fat from 1200 kcal = 300. 300 kcal: 9 = 33 g of fat in the general BJU norm.
- 30% carbohydrates from 1200 kcal = 360. 360 kcal: 4 = 90 g of carbohydrates in the total volume of BJU.
We recommend reading the review - calorie intake per day for a woman.
If a girl trains more than 5 times a week, the proportion of BJU will have to be recalculated. The action should be aimed at increasing daily protein intake. This is necessary so that the muscles recover faster after exercise. Calorie content should remain at the same level.
Important! The meaning of BZHU is individual for each person. A girl should create a daily menu taking into account her own goals and needs. Compliance with the identified daily caloric intake not only promotes weight loss, but also allows you to maintain the achieved results.
A calculator can help you calculate the individual balance of BJU in the body. It will simplify the identification of the indicator and allow you to determine what daily intake of proteins, fats and carbohydrates is suitable for a particular girl. Compliance with the rules for identifying BJU and using the resulting value when creating a menu will make losing weight as comfortable as possible.
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Complex carbohydrates
This group is characterized by a large number of structural units - among which are glycogen, fiber and starch. Moreover, the last element is a set of simple saccharides, and the first is responsible for energy production. Fiber or cellulose is required for saturation and is a slowly digestible element, and is not completely digested. Complex carbohydrates can be eaten frequently because they do not stimulate sharp fluctuations in insulin, and their constituent units additionally help reduce overall sugar levels. This is their most useful type.
