Today it is clear that food plays a prime place in the fitness, health and wellness. Everyone agrees that "eating well" is essential, but few people adopt a healthy diet, however. Perhaps miss you accurate and easy to use on it? Don't worry, we will fix it together.
It would be helpful to define what a healthy diet. To keep it simple, we can say that a healthy diet is just the fact of adopting a food behavior and consume foods that promote health and well-being, both physically and mentally. In short, a healthy diet increases your health, improve your physiological functions (digestive, cardiac, metabolic ...) and increases your life expectancy.
It should be known that diet is 70% of your well-being and sport 30%. Indeed, it is not enough to train hard to gain muscle, you must also pay attention to what you eat. Quality and quantity of food will be two key elements. Quality matters most to the result, while the quantities depend primarily on the objective. Whether your aim is to gain muscle, gain weight or lose weight, it is important to master the basics of the diet because it plays a key role.
To start a good diet, primarily it is necessary to calculate your calorie intake to reach your objectives, there are two methods:
- Write during one week what you eat and then take the average
- Calculate your Basal Metabolic Rate (BMR):
For a woman : (0,963 x (weight in kg^0,48) x (size in m^0,5) x age ^-0,13)) x 191
For man : (1,083 x (weight in kg^0,48) x (size in m^0,5) x age ^-0,13)) x 191
Then, simply add more calories by eating a little more at each meal or more often for weight gain or remove calories for weight loss.
Now, choose carefully
