It’s easy to understand the reasons for the popularity of diet. It does not impose strict limits on the amount of food, and therefore does not cause severe hunger. And most importantly – it improves not only the figure, but also Lose Weight and well-being.
At the peak of efficiency
If a person wants to lose weight, his main task, according to Barry Sears, is “to get into the health zone.” So the author of the diet calls the state when the body works at the peak of its effectiveness. People who are in the zone are energetic and vigorous, they rarely get sick, and their figure is gradually becoming more toned.
How to achieve this? First of all, you need to normalize the metabolism, and for this you need to change your diet. Entering the body, food triggers a huge number of hormonal reactions. So that they flow normally, you need to consume foods in certain proportions. Ideally, 30% of calories should be obtained from proteins, 30% from fats, and another 40% from carbohydrates.
This combination allows you to maintain a normal, without sudden jumps, blood glucose level, creates good conditions for the work of the heart, stimulates the immune defense. And most importantly – avoids the accumulation of fat and contributes to its breakdown. True, in order to get the result, it is necessary not only to enter the zone, but also constantly be in it. Therefore, you need to ensure that the proportions of proteins, fats and carbohydrates are observed at every meal.
Start the calculation
If you decide to stick to a diet, the first thing to do is calculate your need for protein. To do this, find out what your body weight is without fat. Most precisely, this can be determined by a nutritionist in a specialized clinic. If you do not have the opportunity to contact him, you can purchase an electronic scale, showing the percentage of body fat.
The need for protein is highly dependent on physical activity. When you recognize your lean mass, multiply it:
1.1 – if you lead a sedentary lifestyle;
1.5 – if you walk an hour three times a week;
1.7 – if you train every day for an hour.
As a result, you get the number of grams of pure protein that you should consume per day. So, if your body weight without fat is 60 kilograms and you walk three times a week, the need for protein will be: 60 × 1.5 = 90 g of protein.
In equal proportions
For convenience, Barry Sears suggests dividing all products into blocks. One protein block weighs 7 g. Accordingly, 90 g of protein is 13 blocks. They need to be evenly distributed throughout the day. For example, three blocks for breakfast, four for lunch, three for dinner and three more for snacks.
We publish a table compiled by the author of the diet. It contains examples of typical blocks. Choose which foods you like best.
Carbohydrates and fats are also divided into blocks. True, the carbohydrate block weighs more than protein – 9 g, and the fat block is much less – only 1.5 g. The basic rule: you should eat the same number of blocks at each meal. If there are three protein blocks in the menu, then there should be three carbohydrate and fat blocks.