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"Is it better to measure a diet in percentages (for example, 40% carbohydrates, 30% fat and 30% protein) or measure the amount of each item that you consume (for example, 51 grams of fat, 234 grams of carbohydrates, 39 grams of protein)? "
-Bradley Gauvin, through Facebook
If you are consuming excess calories, it will not matter if you are following a magical percentage range, you are more likely to gain weight (on the other hand, if you are eating below normal it is very difficult for you to gain muscle). Any method is effective if the numbers are customized specifically for you, but I prefer to make recommendations in grams, since they are easy to follow (1 gram of protein or carbohydrates = 4 calories, 1 gram of fat = 9 calories). If instead I said that you eat 30 percent protein, for example, the amount of protein you could end up consuming can vary dramatically based on the total calories you consume per day.
Here is a simple starting point to start moving in the right direction. Keep in mind that this is not necessarily a norm or infallible gold method. However, it is a simple plan that can help you improve your diet if you eat the right foods. I call it "The Rule of 75".
An important point of metabolic influence for fat loss or to gain muscle is the creation of proteins at a minimum of 0.75 grams per kilo of body weight to begin with. I do not put this number as the final limit, so if you want to enjoy another chicken breast, you can go for it. Just remember that if you eat a significantly higher amount of protein, you should make sure you eat less carbohydrates (see below). Focus on trying to adjust to that number approximately 90 percent of the time and re-evaluate your progress in two to four weeks.
Most people looking to lower their waist fat do well to reduce carbohydrates. The maximum amount of them is 0.75 grams per kilo of body weight, and if less is better in this case. Carbohydrates that are not recharged with sugar are even better. Consume half of the carbohydrates 30 to 90 minutes before your workout, and spread the rest throughout the day. Readjust these two numbers (the minimum protein and the maximum carbohydrate) as needed.
Set your fats to 0.75 of your body weight.The problem is that fat has 9 calories per gram, so the amount of calories will be different from what it was for carbohydrates and proteins.
For example, a 200-pound person is broken down as follows: 200 x 0, 75 = 150 grams of protein at 4 calories / gram = 600 calories 200 x 0, 75 = 150 grams of carbohydrates at 4 calories / gram = 600 calories 200 x 0, 75 = 150 grams of fat in 9 calories / gram = 1. 350 calories
Total: 2. 550 calories
This may seem like a lot of fat for most people, but remember that the consumption of fat does not necessarily generate fat. Also, eating a higher percentage of fat can increase your satiety, making you feel full longer and, therefore, less likely to consume too many calories in total.