By calculating the macro and micronutrients it can be difficult to find out what and how much to consume!
Improve your diet with these 3 tips.
- They don’t consume enough calories in a day.
- Their ratio of macronutrients is unbalanced.
- They eat enough calories but not enough micronutrients.
The first mistake is simply a deficit of calories, which makes the process of building muscle almost impossible.
Not eating enough calories can lead to a slow metabolism, making the process of melting fats difficult.
The caloric intake must be high enough to support the basal metabolic rate (BMR), with a slight caloric surplus to assist in the process of building lean muscle mass.
If the intake of micronutrients is insufficient, the reduction of body fat can also be delayed.
Even in cases where macronutrients are properly organized the process of building muscle / fat reduction will go on the downside if what you consume through food is insufficient and deprives you of essential micronutrients.
In order to achieve the ideal balance between your calorie intake and necessary micronutrients intake, here are some tips:
1.Consume raw, unprocessed foods
Eating unprocessed foods is one of the best ways to ensure that you satisfy most of your needs for micronutrients.
Food that is in its natural form sustains life on the planet for thousands of years.
That food should be a priority in your diet.
It is best to buy fresh food from local environment and preferably organic – it rules out the possibility of losing nutritional quality and its decomposition in order to keep the flavor.
The same goes for meat.
2.Determine your calorie needs
When calculating and deciding how many calories you need throughout the day, a good, simple way to do this – depending on how much you weigh, add a 0 at the end and multiply by 2.2.
This way you find out your basal metabolic rate (BMR), i.e. how many calories you spend when you rest.
For example, someone weighing 100 kg would require approximately 2,200 calories per day to maintain that weight with a complete idle.
If passive, active or very active, 600, 800 or 1000 calories extra would be added.
Important: When you calculate the calories, do it carefully and slowly. This is especially important when you want to reduce your fat.
Although there are different recommendations about how macronutrients should be administered, it’s kind of a rule you need 8 grams of carbohydrates per kilogram of body weight and 2 grams of protein per kilogram of body weight, and the rest to be complemented by calories from fat.
How it looks:
- Body weight – 100kg
- Carbohydrates – 8 grams x 100 = 800 (3,200 calories)
- Protein – 2 grams x 100 = 200 (400 calories)
This leads us to approximately 3,600 calories so far, with approximately 45 grams of fat allowed (400 calories).
It leads up to the number we’re looking for – 4.00 calories.
Micronutrients are the catalysts for the production of energy, muscle growth and reduction of body fat and many other biological functions.
The goal is to have a complete nutritional plan that you will follow constantly, every day.
Add a supplement to fill that void that you can’t fill with food, such as whey protein, a multivitamin formula, etc.
This may sound like a lot, but if you prepare meals in advance and follow your plan, you will get the desired results.