Reduction diet How to set it up?

1. It's a reduction diet

2. A pattern on PPM for a man

3. A pattern on PPM for a woman

4. It's physical activity

5. Reduced diet food list

1. It's a reduction diet

So while it's easy to calculate our energy needs when we know the right patterns, the same way to understand the result and apply this information to our daily lives is not that easy anymore. What is the body's basic energy needs? It's nothing more than the amount of energy that we get from food and that our body uses to sustain life functions, like the work of the heart, lungs and other organs. If we have the basic data (body mass, age, height), then we'd better use Harris and Benedict's model modified by Rose and Shizgal.

2. A pattern on PPM for a man

PPM [kcal] = 88, 362 + [13, 397 × M (kg)] + [4, 799 × W (cm)] [5, 677 × L (years)].

3. A pattern on PPM for a woman

PPM [kcal] = 447, 593 + [9, 247 × M (kg)] + [3, 098 × W (cm)] [4, 33 × L (lat)] Abbreviations: M current total body weight expressed in kg; W growth expressed in cm; L age expressed in years. However, remember that to meet our calorie needs, the amount of energy calculated using the above formula will be insufficient.

4. It's physical activity

In order to select the appropriate PAL, we must follow the following guidelines: 1, 21, 3 for a sick person in bed, 1.25 for an office worker, very low physical activity, only related to household chores, and of course, this is the starting point for dieting. To select the right PAL, you should follow these guidelines. 1 3 for the sick person who is in bed.

5. Reduced diet food list

The next step is to compose a menu, you can prepare it in two ways. We can take care of the proper quality of the food we eat on our own, so we can make a quality menu, for example, when we shop, let's choose grain bread instead of wheat bread or caramel, we should choose pork food instead of carrots. The best examples can be many, and the most important thing is to follow the basic principles of healthy nutrition and following the recommendations of this pyramid. It's important to remember that such a solution in the context of weight loss can be inadequate.