Many diets, methods, and nutrition tips are often used when it comes to losing weight.
However, he often forgets to set the number of carbohydrates, proteins, and fats, a factor equal to or more important than calories for healthy weight loss.
Read on to find out how much carbohydrate, protein, and fat to eat to lose weight and what other things to keep in mind.
Nutrition to lose weight
It is not news that excess weight begins to lose by reducing the calories consumed.
A diet for weight loss should always have a calorie deficit. In general, professionals recommend not to go down more than 10-20%.
However, to reach this figure and healthily lose weight, it is essential to balance the number of carbohydrates, proteins, and fats.
In particular, excess poor quality carbohydrates (sugars) will make you hungrier, which will lead you to eat more. Excess fat will make you gain weight quickly and cause diseases related to the cardiovascular system.
Renowned organizations such as the WHO claim that these are the two leading causes of overweight and obesity-related to food.
Related: Nutrition to gain muscle mass
Amount of carbohydrates, proteins and fats to lose weight
The ideal proportion of carbohydrates, proteins and fats in nutrition is:
- Carbohydrates 55%
- Proteins 15%
- Fat 30%
This percentage of carbohydrates, protein, and fat is based on the total calories you consume and can be used to lose weight.
The equivalent to the number of carbohydrates is about 250-300 g per day. Regarding quality, it is essential to limit sugars or simple carbohydrates.
As for protein, an average needs 1.2-1.5 g of protein for every kilogram of body weight per day (1). That is about 105 grams for a 70 kg person. If you exercise, you can increase the amount of protein up to 2.0 grams per kilo per day.
When talking about fat, the ideal is to consume about 70 grams per day, choose healthy fats like natural vegetable oils, and avoid saturated and trans fats.
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- How to lose weight without diet or exercise
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To lose weight, it is best to eat complex carbohydrates.
Surely you have heard that you can not eat carbohydrates to lose weight. Well, this is not entirely true.
Losing weight and eating carbohydrates is possible; you have to pay attention to the type of carbohydrates.
Complex carbohydrates, those contained in cereals, vegetables, legumes, and other whole foods, are allowed, even recommended to lose weight.
The complex carbohydrates are also called slow by delivering energy at a low speed. This creates a feeling of fullness in the long term and makes you not hungry any longer.
Ultimately avoid excessive calorie intake, and it can help you lose weight.
The fast carbohydrates: sugars and refined flour are absorbed quickly, dramatically increasing blood sugar levels. This leads to an intense hunger sensation at 30-60 minutes, related to increased body weight, abdominal obesity, and even diabetes.
Read more:
- Is it reasonable to reduce carbohydrates to lose weight?
- Refined carbohydrates
- Sugar-Free Diet – Sample Menu
Are low carb diets good for losing weight?
Strictly speaking, to lose weight, it is unnecessary to limit the number of carbohydrates in the diet to less than 300. Controlling the number of calories is enough.
However, some people follow low-carbohydrate diets to lose weight more quickly. This is eating no more than 100-150 grams of net carbs per day, or even lower values like the 50 grams of carbs on the ketogenic diet.
In this type of diet, proteins should represent around 15-30% of total calories and fat, the remaining percentage.
While this type of nutrition effectively loses weight fast, it is not the most ideal. It can have some side effects. Proteins should represent about 40-60% of total calories and fat, 30-40% of daily calories.
Read more:
Essential nutrients for weight loss
Losing weight may increase the body’s need for essential nutrients. These are magnesium, iron, zinc, and iodine minerals and vitamins: C, D, A, B, etc.
The consumption of omega-3 fatty acids also plays a vital role in nutrition for weight loss. They could help you balance various metabolic processes, strengthen brain health, and improve your athletic performance.
To cover these amounts of essential nutrients, you need nutrition rich in vegetables, cereals, nuts, and sea fish. With this, you will ensure you healthily lose weight and maintain the results over time.
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ABSTRACT
There must be a caloric deficit of 10-20% to lose weight and lose weight.
Carbohydrates per day should not exceed 250-300 g, protein 120-130 grams, and fat 70 grams per day.
If you want to lose weight fast and healthy, increasing the consumption of plant fiber and healthy fats like omega-3 can help improve results.
