How many calories a day a man will need to be calculated by a nutritionist on an individual basis. The daily requirement for each person is calculated separately and depends on various reasons. The norm of consumed food per day must be known in order not to lose or gain weight. This is especially true for men who are overweight and obese.
The causes of obesity
The weight of a person is affected by many factors. Some of them can not be adjusted by drugs and diet. Men are inclined to fatness less than women, but excess fat deposits are gaining more.
Factors affecting weight gain:
- Low-activity lifestyle. People whose profession is associated with a long time in front of a computer or a long stay behind the wheel are included in the first risk group;
- Nervous shocks. A strong nervous breakdown or a long stay in depression leads to a constant overeating. Adrenaline, thrown into the blood during stress, blocks the production of hormones of happiness and provokes the appearance of hunger;
- Chronic diseases. Men who have a history of such diseases as diabetes, heart failure, ischemic heart disease, pathological disorders of the gastrointestinal tract, hormonal failure, are prone to fatness;
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Wrong eating habits. A variety of cafes and restaurants provoke the consumption of fatty and high-calorie foods. One serving, eaten in a restaurant, may contain more than two calorie norms required by a man; - Alcoholic beverages. Alcohol has a detrimental effect on the body weight of a person. Especially dangerous are beer beverages, which provoke the growth of fat deposits of the abdominal area in men. Alcohol and beer lead to water retention in the body, cause stagnation in the kidneys.
The presence of several factors simultaneously leads to rapid weight gain. Excess weight is dangerous because it causes a lot of comorbid conditions in a person.
Why it is necessary to calculate the rate of consumed products
Each man leads a different lifestyle. Genetic heredity and the presence of chronic pathologies in a single patient are also different. The amount of food eaten daily depends on the energy expended. With a low-activity lifestyle, the losing one should consume far fewer calories than a man whose activity is associated with a constant movement. Violation of the norms used daily for calories leads to excess body weight, various pathologies of the body.
Energy products - what is
What are the calories for which they are needed, scientists found. Products when they enter the body begin to be actively processed and produce heat. Heat generates energy.
The amount of energy released when a product is completely digested is called "caloric value".
To determine the calorie content of different products, laboratory technicians used a calorimeter instrument. The product placed in the calorimeter is completely burned. The amount of heat produced during combustion was measured and recorded. A calorie table was compiled, widely used in the practice of nutritionists.
Individual study of anamnesis
For a complete, most accurate determination of the daily norm, the patient needs to undergo a complete examination. A man is assigned a number of studies that need to be completed:
The doctor conducts a patient interview, in order to find out the lifestyle of the patient. The taste preferences of a man, the presence of bad habits, chronic or sluggish diseases are revealed.
The patient needs to pass a number of tests. An in-depth blood test will help to identify the presence of free sugar in the patient's blood, to determine if the person has anemia. Bacteriological analysis of feces will reveal the presence of infections in the stomach and intestines of the patient. An in-depth analysis of urine shows the protein content and infections in this patient.
The patient needs to undergo a study of organs and tissues on medical devices. An important factor is ultrasound examination of the heart, an electroencephalogram. In the presence of large fat deposits, the patient must undergo magnetic resonance imaging.
The specialist sets the maximum physical level of loads that the patient is able to perform.
Daily dosage calculation of the patient
There are generally accepted norms of calories for men of different ages. Young men between the ages of 20 and 30 should consume 2,400-2600 calories. Patients of adulthood( 30-50 years old) should consume at least 2,200 calories. Older men can consume 2 thousand calories per day. These norms are approximate, since the way of life and physical activity in people is different.
The calorie consumption rate can be determined by simple counting. The average weight of a person is multiplied by 20. The resulting figure means the number of calories the patient needs without taking physical activity into account. The calories required for physical activity are calculated taking into account the cardio loads and the forces spent on movement. For a cardiovascular moment, 5 kcal is required, for strength training 10 kcal. The number of calories per minute is multiplied by the time spent on training. The result is added to the first result.
For example:
A man weighs 90 kg, is engaged in strength training for one hour per day. The patient's weight is multiplied by 20, the average number of calories is 1800.For training it is necessary to multiply 10 kcal by 60. The result is added to the average number. This man needs at least 2,400 calories per day.
Control of men's nutrition
For proper intake of calories per day, a man should consult a dietician. Patients with excess weight alone can not calculate the caloric content of the food needed to reduce weight. The potential of patients with excess body weight can be calculated only by a specialist after a series of studies. The selection of food plays an important role in rapidly reducing the calorie content of the table and reducing body weight.
Low calorie and high satiety products:
- Fruit menu. Virtually all fruits have a low calorie content. Bananas, apples, grapes of various varieties, quince well satisfy the hunger and have a low calorie content. Nutritionists recommend choosing the right food for the pear. It is well absorbed by the patient's body, contains a large amount of fiber, has the least calorie content;
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Vegetable dishes. Vegetables contain fewer calories than fruits. Vegetable dishes are completely absorbed by the body, dulling the feeling of hunger. The most common are cucumbers, tomatoes, all kinds of cabbage and lettuce leaves. Many diets use dishes containing cabbage. Well saturates the body and cleanses the intestines of sauerkraut. It contains the maximum amount of vitamin C, which affects satiety; - Mushrooms. Positively proven in dietetics champignons. There are a lot of dishes in which you can include mushrooms. Marinated champignons are not recommended for people who are dieting. Marinade contains a large amount of salt and spicy spices, the calorie content of which is very high;
- Meat of dietary varieties. Popular in the US turkey, is widely used to compile a diet menu. Steaks of turkey meat, breast and shanks contain fewer calories than the popular chicken in Russia. Well-established veal. Meat of young calves does not contain fat, has dietary properties, saturates the body with iron. Veal dishes are recommended for people with an anemia in their anamnesis;
- Seafood. Octopus, shrimp, squid, mussels have a small number of calories. Seafood contains a large amount of iodine, necessary for the proper functioning of the thyroid gland and maintaining the right level of hormones in the human body. Menu, including seafood, varied. The carcase of boiled squid contains four times less calories than the chicken leg, and the feeling of satiety causes the same;
- Low-fat dairy products. Low fat kefir, live yogurt, cream cheese is included in all kinds of diets, except vegetarian. A glass of yogurt can saturate the body of a man for three hours without additional food intake;
- Berries. The maintenance of calories in berries is comparable to fruit. Vitamins and trace elements in berries are beneficial for the body, help those who lose weight to maintain the necessary level of glucose in the blood. A tablespoon of strawberry helps to reach the peak glucose value and maintains it for four hours;
- Marshmallow and marmalade contain a small amount of calories. This does not mean that these sweets can be consumed every day. Sweetheads are allowed to eat one marshmallow per week without causing harm to health.
Foods that contain a large number of calories:
- Nuts. Nutritionists use peanuts to quickly saturate the body and significantly reduce the portion of the male. Receiving five pieces of roasted peanuts before breakfast helps patients eat significantly less food. Nuts are heavy food. It is not recommended to eat a lot of nuts on an empty stomach, you can provoke the appearance of heartburn and gastritis;Smoked and grilled meat. Preparing pork on vegetable or creamy meat increases the calorie content of the dish by half. Fatty grades of meat are dangerous high in hidden fat. When heat treated, the fat is thawed and the generation of a large number of harmful substances, dangerous to the body of men. The fried meat is partially digestible and leads to the appearance of gastrointestinal diseases;
- Milk chocolate. There is much debate about the benefits or harm of chocolate. The content of a large amount of glucose in milk chocolate causes a rapid onset of a feeling of satiety. In milk chocolate, the caloric content is similar in quantity to pork meat;Potatoes fried in deep frying. Fans of fried potatoes risk acquiring many complications associated with the gastrointestinal tract. The content of starch and fat in 100 g of French fries exceeds 240 kcal. The plate contains a daily calorie rate. The consumption of potatoes fried in deep fry results in rapid weight gain;
- Chocolate coated tablets. In all the beloved M &It contains 500 kcal. The use of two packets of pills is equivalent to half the daily rate;
- Halva. This sweetness is the record among the high-calorie foods. One hundred grams of halva contains 600 calories. For lovers of this sweetness, it is necessary to reduce its consumption. Vegetable fats contained in halva are quickly absorbed into the intestines and stored in fatty tissue;
- White bread, rolls. Rolls are dangerous with a large amount of calories and fast carbohydrates. The habit of eating food with bakery products is harmful to many men. If you follow a diet, bread is completely excluded.
Method of eating dietary products
The main condition for reducing the caloric content of the table is frequent and divided meals. The more often a man eats, the fewer calories he will use.
For a more correct understanding of this rule, it is necessary to consider the process of the appearance of hunger.
With consumed food, glucose enters the body. At a certain level of glucose in the blood, the brain transmits to the body that it is full. Glucose enters the bloodstream from the liver. In the liver there is a process of accumulation of glycogen. If glucose enters the bloodstream and is quickly washed away, a person feels a frequent sense of hunger, there is a need to overeat.
Small portions of food containing a large amount of glucose, can satisfy the hunger for four or more hours. If this food is taken often( the interval should not exceed 4 hours), then the brain will constantly transmit a signal that it is full.
Danger of snacking on the go
This feature of the body is used by dieticians. Food that has a low calorie content and a large glycemic index, is absorbed slowly, does not lead to accumulation of excess body weight. If the food is properly selected, then there will be no jumps in the glucose level. A man will always feel satiety, stop overeating. If you observe a fractional food, there is no desire to have a snack.
Food consumed during snacks, usually consists of carbohydrates, which instantly burn in the body. There is a rapid sense of hunger. A dietary table containing the required amount of calories promotes the accelerated weight loss of men, normalizes metabolism.
Weight control patients should seek help from a dietitian and sports coach. The trainer will select the right types of training for the patient, and adjust the physical load. A nutritionist will help to make the right diet menu and calculate how many calories a man needs per day.
