Practical dietetics archive of journals. Practical Dietetics: Making a Proper Nutrition Plan

To candidate of medical sciences PhD; Senior Researcher, Department of Clinical Immunology and Allergology with the section of medical genetics at the National Medical University named after Bogomolets and the Medical Institute of Sumy State University; Head of the Department of Modern Dietetics and Anti-aging Nutrition First Cosmetology College; Doctor of the highest category perinatologist, geneticist, nutritionist, nutritionist; Expert in Nutrigenomics and Healthy Nutrition; Author of more than 80 scientific papers, 4 patents

Target audience of the course:

Anyone who wants to get the necessary knowledge, skills and help to create and launch their practice!

For those who want to gain knowledge and skills(safely and efficiently, understand nutrition issues and advise your loved ones).
For massage therapists(knowledge of the basics of nutrition is an additional tool to assist clients in matters of weight loss and body shaping).
For cosmetologists (appearance directly depends on the internal state of human health. Balancing the diet, creating a menu in combination with cosmetology will help clients look perfect).
For fitness instructors(In the fight against excess weight, along with physical activity, a balanced diet plays an important role in achieving the goal).
Stylists, makeup artists nutrition counseling and weight management is the key to complete human transformation).
Psychologists (a person's appearance affects his state of mind and harmony, and sometimes, weight correction automatically solves the lion's share of human worries and experiences).
Manicurists(they know everything about the secrets of their clients and are ready to help them in everything. Often, girls turn to them for advice on the most piquant issues or personal life).
Doctors(they have the maximum knowledge about health and the human body. By coming to us for a course, you will receive unlimited customer confidence, which allows you to achieve tremendous results).
cooks(a chef-nutritionist is one of the rarest and therefore highly paid professions).
For athletes(pre-workout nutrition, post-workout nutrition, recovery and rest regime - the basis that gives a decisive advantage on the way to victory).

Post-Course Outlook: Consultant Dietitian

The course participants receive the knowledge and practices necessary to work with people with eating disorders, as well as a set of tools that help them create a healthy diet, both for themselves and for their clients.

Start applying the acquired knowledge immediately after the end of the course, with subsequent information support and regular feedback from the curator.

Our distinguishing feature and uniqueness:

The basis of this course includes 30 hours of practical training, and 40 hours of theory. You get all the baggage of six years of university knowledge in 70 academic hours!

The duration of the course is 70 academic hours (10 seminars and 8 practical lessons).

The course is held once a month (as a group of 10 people is recruited). The time and frequency of lectures is discussed individually with the curator of the course.

We offer:

The program of the course "Fundamentals of Practical Dietetics" is based on a large-scale scientific base, which combines knowledge from biochemistry, anatomy, physiology, endocrinologists, nutrition and psychology. It is constantly refined and improved thanks to the scientific activity of the curator. Materials are being developed on motivation, on the psychology of nutrition in the family, on the characteristics of the diet of mothers and pregnant women, on nutrition based on a unique individual set of genes.

The curator always answers the questions of the students, guides them.

Our main advantages:

Unique materials: the theoretical base of the course is a huge array of knowledge based on the principles of evidence-based medicine and advanced science, without “water”, extremely important and useful information in an accessible and structured form of presentation of the material;
Consolidation in practice: an important unique feature and component of the course. To turn knowledge into a skill and consolidate the material covered, practical homework will be after each lesson. Starting from half of the training course, the student will independently advise the client;
High level of teaching: lecturer and course author PhD, practicing physician with many years of clinical experience. Those. the person who knows firsthand how it all works live and improves his knowledge and skills every day;
You will always be up to date with the latest scientific discoveries and news in the field of nutrition and medicine in general, thanks to the scientific activities of the lecturer;
Comprehensive approach: we offer different formats of online and offline training, workshops and coaching sessions. Additional knowledge gained from lectures on psychology and laboratory diagnostics of many diseases will help you significantly increase the number of your clients, as well as diversify your sources of income;
Adaptability of materials: having extensive experience in working with students, holding conferences, trainings, coaching sessions, we made the course extremely accessible and understandable. A structured presentation of the material will help you quickly and easily master a new profession;
Fast return on investment: we give you not only professional knowledge and skills, but also important own practical experience for working with clients at the very first stages of your activity.

The program of the training course "Fundamentals of Practical Dietetics" includes the following sections:

Ichapter

Anatomical and physiological features of the human digestive system. The cell is like the nucleus of life and energy.

Day 1

Fundamentals of the anatomy of the human digestive system;
Physiology of the gastrointestinal tract. Influence of nutritional factors on the function of the digestive organs;
Cell structure. Biochemical processes at the cell level (cellular nutrition);
Hormones that affect digestion. Review. Functions;
Digestion. Signs of indigestion. Properties and nature of food.
Day 2
Definition of "nutrition". General characteristics of rational nutrition. Ideology of nutrition - a modern view and a scientific and evidence-based digression;
Acid - alkaline balance and its effect on the body;
Human water balance. Functions of water in the body. Daily water requirement. Water - how much? To whom? What? When and how?
Edema is an erroneous interpretation of excess weight;
Features of the water balance of women and children.

IIchapter

The building material of the body - or the main components of BJU, macro and microelements.

Day 3

Proteins, their role in nutrition;
Protein of animal and vegetable origin;
Amino acid composition of food proteins. Essential amino acids. Glycogenic and ketogenic amino acids;
Protein metabolism disorders, signs and correction;
Protein intake guidelines. Food combinations that promote protein absorption;
"Genetic lucky" on the example of muscle fibers and people;
neuroplasticity. Sport. Old age.

Day 4

Fats (lipids), their role in the body;
Classification of lipids. Energy and biological value of fats;
Ways of metabolic transformation of lipids;
Fat content in various foods;
Lipoproteins, their classification;
Cholesterol, triglycerides - the optimal level. Principles of diet therapy for atherosclerosis;
Cellulite. ;
Consequences of nutritional imbalance. Obesity. classification of obesity. Risk factors and causes;
Genetic background of excess weight;
Physiology of weight loss;
Local fat burning: myth or reality?

Day 5

Carbohydrates, their role in the body;
Energy and biological value of carbohydrates;
Simple carbohydrates (glucose, galactose, lactose, maltose);
Complex carbohydrates (polysaccharides) - starch, glycogen, fiber, pectin;
Biochemical significance of carbohydrates. Glycolysis. Gluconeogenesis;
content in products. Assimilation. The need for carbohydrates;
Manifestation of deficiency and excess consumption of carbohydrates;
Assimilation of proteins, fats, carbohydrates. Glycemic load and glycemic index;
The insulin index is a scientific approach. Evidence base;
Cravings for sweets and the menstrual cycle;
Gluten - Should You Be Afraid of It?
Scientific approach in experiments with nutrition;
Disorders of carbohydrate metabolism. Interaction of BJU and water with each other;
The role of each nutrient in the process of digestion. How to consume proteins, fats and carbohydrates to achieve the most effective weight loss.

І II section

Metabolism - as a single system of healthy functioning of the body. Building nutrition programs tailored to the individual sx features of a particular organism.

Day 6

Homeostasis. Basic principles of metabolism;
Deceleration/acceleration of metabolism. Norm and pathology;
Let's talk about calories;
Basic and basal metabolism, how many calories do you need to maintain the body?
Methods for calculating daily caloric content for each individual. with or without formulas?
Energy value of the product;
Calculation of the amount of macro and micronutrients. The daily norm of protein, fat and carbohydrates is individual for each. Method of determination;
Metabolism: how to control it. Distribution of nutrients and planning of meals during the day;
Physiology of long-term weight loss. plateau phenomenon.

Day 7

Fundamentals of nutrition;
Physiological and biochemical aspects of the action of nutrients;
Microelements. Vitamins and bioelements. Signs of insufficiency, admission rules;
Antagonism of bioelements. Structure, functions, availability in products;
Basic principles of healthy nutrition and factors influencing their formation;
Modern approaches to nutritional-metabolic correction of alimentary-dependent pathology;
Features of the diet in the presence of nutrient deficiency;
The problem of food contamination. Rules for compiling a balanced diet when choosing food;
Food intolerance or food allergy? Basic concepts. Features of nutrition in food allergies. Elimination diet.

І V chapter

Stages of a dietary consultation

Day 8 (Practical skills):

Modern methods for assessing the nutritional status of a person;
Stages of dietary consultation. Collecting a dietary anamnesis (a scheme for interviewing a client before compiling a diet includes an assessment of eating behavior, eating habits, identifying food intolerances);
Assessment of the alimentary provision of the body with the help of classical formulas and modern technologies;
Assessment of clinical signs of deficiency and excess of nutrients, vitamins, minerals;
Definition and evaluation of anthropometric indicators (anthropometry, caliperometry);
Calculations of energy costs and patient needs (actual and adequate);
Determination of the composition (composition) of the patient's body using the classical formulas and (the ratio of the mass of adipose and muscle tissues, the amount of total fluid in the body, metabolic age);
Evaluation of the results of clinical studies of the client - biochemical markers of nutritional status (protein, lipid, carbohydrate, vitamin, mineral, hormonal);
Trial menu (calculation) for a healthy person. Basic principles of drawing up a nutrition program;
taking into account the individual characteristics of the client;
Correction of the diet in dynamics based on the data of an objective study of the client under the program;
Correction of eating disorders and practical advice.

Day 9

Comparative analysis of diets;
Why Diets Don't Work?
How can diets cause weight gain in people with a normal BMI?;
"Ideal diet" - basic principles;
Basic principles of building a diet aimed at maintaining or reducing weight;
Individual approach to the formation of a diet in overweight patients;
Factors that optimize dietary compliance. Nutrition tailored to a person's lifestyle. Meals on holidays. Inclusion of treats;
Formation of nutritional needs. The difference between hunger and appetite;
How to eat outside the home. Vacation. "All Inclusive"
An integrated approach to body weight correction. The role of motor activity and psycho-emotional mood;
Food experience and its role in life;
Emotional overeating - a mechanism of protection against stress, the role of depression and anxiety in overeating;
Typology of clients and methods of motivation.

Day 10

Psychology of work with clients. Theory and practice of repeated meetings;
Principles of correction of the psycho-emotional sphere, helping the client to develop positive attitudes, fixing motives for reducing overweight;
About the future in the science of nutrition, or why you should still trust yourself;
Is Personalized Meals Already Here?

Test (interview with the teacher).

What exactly will study on the course "Fundamentals of Practical Dietetics" give you?

You will learn what constitutes the basis of a healthy balanced diet that promotes rejuvenation and prolongation of active longevity;
You will master the technique of taking an anamnesis and reducing excess weight, as well as psychological support for clients at the stage of changing eating behavior;
Master the principles of classical dietology and learn how to make a replacement diet;
Master the techniques that allow you to create individual nutrition programs for the most demanding clients
Learn how to choose products that are useful for each situation and enhance vitality;
Become a Balanced Nutrition Consultant with an active clinical mindset through a huge base of hands-on training;
You can help yourself and your loved ones to improve and maintain health!

At the end of the course "Modern Practical Dietetics"issuedcertificate of a single sample of the Ministry of Education and Science of Ukraine

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"Practical Dietetics" No. 1 (17)
The first issue of 2016 has been released. With its release, a new page has been opened in the history of the Practical Dietetics magazine.
SpoilerTarget"> Spoiler: Description
WE HAVE CHANGED A LOT
Design
We carried out a large-scale work on updating the design of the magazine, adding infographics, colorful spreads, interesting and informative elements. The publication has become more convenient for the perception of complex information.
Information
Just about the complex - the principle of our publication, which is more relevant than ever. Experts in the field of dietetics considered topics of concern to nutritionists from a practical point of view.
Key topics of the issue
The voice of nutrition
On December 18, 2015, President of the National Medical Chamber L.M. Roshal signed a document on the entry of the National Association of Clinical Nutrition into the largest public medical organization in Russia headed by him. Its members are professional organizations, regional medical associations, as well as doctors in private practice and departmental medicine. Now, among the representatives of various fields, uniting the powerful medical mouthpiece of the National Medical Chamber, the voice of domestic dietology has appeared.
Production control in the catering department
A topic that raises a lot of questions among nutritionists is the organization of production control at the food unit. And this is not surprising. Careful implementation of the program is the basis for the functioning of the food unit of a medical institution, ensuring the safety of medical nutrition, compliance with the requirements of laws, national standards, and SanPiNs. Fuzzy fulfillment of the tasks of the production control program or a formally drawn up program is an improper catering, a violation of the human right to receive high-quality medical care, the basis for bringing the head doctor of a medical institution to administrative responsibility in the form of a warning, a fine or suspension of the activities of the medical organization itself.
Therapeutic nutrition for lung diseases
19-25% of patients with COPD have protein-energy malnutrition, which adversely affects the survival of these patients. With progressive weight loss in this group of patients, mortality is significantly (2 times) higher compared to those patients who did not have weight loss.
16 DAYS OF DIET IAP = 36 g SBCS daily = increase in body weight and maximum respiratory pressure.
6% of patients with endogenous asthma have a true food allergy to one or more foods.
Diet for pneumonia
Currently, community-acquired pneumonia remains the most important socially significant infectious disease of the urban population of all ages and professions. In this regard, an integrated approach to providing care to patients is one of the main tasks of medical organizations. Despite the fact that today the main method of treatment of community-acquired pneumonia remains timely antimicrobial therapy, diet is also of no small importance in the complex of therapeutic measures.
FEATURE OF THE ISSUE: The obesity epidemic
1980 | 857 000 000 PEOPLE
2013 | 2 100 000 000 PEOPLE
In the world of obese and overweight people.
DO NOT OVERFEED!
FROM 1 YEAR TO 4 YEARS
From 13 to 18 years old
Periods of possible increase in the number of fat cells.
1–2 GENERATIONS AGO, there lived people who surpassed modern man in physical activity.
4.5 kg = 4.4 mm Hg. ST.
Extra pounds = increased systolic pressure.
WARNINGS FROM THE NUTRITIONIST: what methods of combating obesity can be dangerous.
Psychologist's office
Especially for practicing dietitians in the new issue of the journal, a professional psychologist conducted a master class on determining the psychological factors of obesity.
Close relatives of the disease
Medical science defines a disease as a malfunction of the body as a result of a genetic defect or exposure to environmental factors. Another thought, not devoid of medical meaning, is also focused in one of the wise old proverbs: "If the father of the disease is unknown, then its mother is always food."
FROM 10 AND OLDER - WHAT ARE YOU RISKING TO BE ILL?
MORE HARD QUESTIONS
On the pages of the updated edition, we answered the difficult questions of nutritionists and dieticians, which are not always submitted for general discussion.
Dispute with accounting
In a dispute with a dietitian, the chief accountant of a medical institution insists on canceling the calculation by accountants of the total amount of food required for the preparation of all dishes (the denominator in the menu layout), and suggests assigning this responsibility to dietary nurses. What solutions can be in a controversial situation that arose between a dietitian and a chief accountant?
Responsibility for outsourcing?
When outsourcing food preparation services, the responsibility for the safety and quality of therapeutic nutrition, including compliance with the requirements of SanPiNs and other regulatory documents, is often dissolved somewhere in the middle between a medical institution and a third-party organization.
Who is responsible for compliance with the sanitary and epidemiological regime at the catering department, if outsourcing is carried out in a medical organization? What are the limits of responsibility of a dietitian, a dietary nurse and other services when outsourcing?
Our specialists, experts in the field of nutrition, shared their knowledge and tried to help colleagues in the most delicate situations.
In addition to the topics listed above, the new issue also presents other equally interesting areas. In a word, there are many important changes in the magazine.
ONLY THE PRICE HAS NOT CHANGED
The only thing left untouched is the cost of a subscription to our magazine. Despite the crisis, the unstable situation in the economy of our country, we keep the price unchanged - from 2012 to this day, the cost of the magazine has not increased by a single ruble.
AND WE CONTINUE TO CHANGE
The magazine continues to improve. Ahead of grandiose and amazing changes in both design and information itself! Join, be with us!

About the journal

About the journal "Practical Dietetics"

"Practical Dietetics" - a project of the National Association of Clinical Nutrition

"Practical Dietetics" Russia's first information and practical magazine on dietetics for specialists. Published since 2011.

Edition uniqueness:

the journal presents a rich practical experience of dietitians, specialists in the field of nutrition of a sick and healthy person;
The materials of the magazine are executed in newspaper and magazine genres.

Purpose of publication:

exchange of practical experience among professionals in the field of nutrition and related disciplines;
coverage of issues of diets and nutrition in medical institutions, the organization of the work of catering units, personnel, the choice of food equipment, etc.;
coverage of legal and nutritional issues;
consideration of special clinical cases;
answers to exciting professional questions, assistance in making decisions in case of problem situations.

The main criteria for selecting materials for publication in the journal are not only the uniqueness of the text, the relevance of the topic, the public interest, the freshness of the ideas presented, but, above all, the reliability and legal literacy.

The magazine contains the most interesting results of practical dietology, consultations of doctors of various specialties, comments on the fundamental documents that determine the organization of therapeutic and preventive nutrition, trends and consequences of managerial decision-making. In the materials of the publication you can find different points of view of representatives of numerous schools and movements.

The target audience

Specialized specialists (nutritionists, nutritionists, general practitioners, pediatricians, etc.), Russian healthcare organizers, chief physicians, administrations of medical institutions.

Permanent sections of the journal:

word of law
Standardization
Chief physician
Workshop
Nutritional Risks
Situation
According to the taste of the patient

Periodicity: 4 times a year.

Volume: 100-140 full color pages.

Circulation: 5,000 copies.

Thank you for being with us!

Approximately 20,000 readers per print run - each copy is read by an average of four people.

Distribution in the regions of the Russian Federation and neighboring countries:

Subscription
Distribution at specialized events

Free mailing to ministries and departments of the Russian Federation - more than 700 addresses.

V. A. Tutelyan, Doctor of Medical Sciences, Professor, Academician of the Russian Academy of Sciences, Scientific Supervisor of the FSBSI "Federal Research Center for Nutrition and Biotechnology", Chief Freelance Dietitian of the Ministry of Health of Russia,Honored Worker of Science of the Russian Federation

T. Yu. Grozdova, MD, Vice-President of the National Association of Clinical Nutrition

Yu. V. Abakumova, Doctor of Medical Sciences, Professor, Chairman of the Saratov Regional Branch of the Academy of Medical and Technical Sciences of the Russian Federation,

A. Yu. Baranovsky, Doctor of Medical Sciences, Professor, Head of the Scientific, Clinical and Educational Center for Gastroenterology and Hepatology, St. Petersburg State University, Chief Gastroenterologist of the Northwestern Federal District of the Russian Federation, Member of the Gastroenterology Commission on the Specialty of the Ministry of Health of the Russian Federation,

O. I. Danilov, PhD, CEO, National Clinical Nutrition Association,

A. Ya. Kalinin, Academician of the Russian Academy of Natural Sciences, full member of the New York Academy of Sciences, Director General of the National Consumer Protection Fund,

I. I. Kim, Head of the Department of Practical Dietetics, expert of the National Association of Clinical Nutrition, Moscow,

M. A. Kovalevsky, Professor of the Moscow State University of Medicine and Dentistry named after A.I. A. I. Evdokimova, President of the Medical Law Association of St. Petersburg,

K. A. Kudis, Legal Counsel, Executive Director of the National Association for Clinical Nutrition,

G. I. Mendelson, k. b. PhD, chief expert of the National Association of Clinical Nutrition,

A. V. Pogozheva, Doctor of Medical Sciences, Leading Researcher, Professor, Federal State Budgetary Institution of Science “Federal Research Center for Nutrition and Biotechnology”,

H. H. Sharafetdinov, Doctor of Medical Sciences, Head of the Department of Metabolic Diseases of the Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology", Professor of the Department of Dietology and Nutrition of the RMANPO, Chief Freelance Nutritionist of the Ministry of Health of the Russian Federation in the Central Federal District

Editorial

Chief editor Alena Grozdova

Design, layout Valery Shimchuk

Photographer Maria Kulinichenko, Yuri Kabanov

Proofreader Svetlana Fomina

Administrative editor Marina Fisenko

Head of the online version of the magazine "Practical Dietology" Sergey Chirkov

And at the same time, they mentioned how important it is to have a good understanding of the mathematical component of the processes of losing weight, since parameters such as energy reservation and release lend themselves well to numerical description, thereby providing us with specific numbers to rely on. Today we will talk about the most important thing: how to calculate and draw up a plan for proper nutrition.

Meal plan: what, how much and when?

The plan that competent nutritionists follow when building a menu is as follows:

calorie calculation;
filling the menu with protein;
calculation of the amount of fat;
filling with carbohydrates;
correction for vitamins and microelements.

Now let's take a closer look at each point.

First: calorie calculation

The caloric content of the diet at the rate of active weight loss (200 - 220 g per day) should be a deficit of 25% of the "base amount" of calories (which, recall, is the calorie content required for basal metabolism, plus the number of calories covering additional energy expenditure). At a moderate pace (100 g per day), the calorie deficit is 15%. When it comes to losing 7-8 kg, this is the pace that is recommended - easy, stress-free weight loss that allows you to maintain skin tone and makes it possible to use this period for recovery and rejuvenation.

(OO + DE - 200 kcal) - 25%,

where OO is the main metabolism, DE is the additional energy consumption, 200 kcal are the so-called hidden kilocalories, that is, those that usually give an error in the calculations. We subtract 25% from the total amount and get the calorie content of the diet, which will allow you to lose weight by 200 g per day.

If you eat out at least once a day, then increase the hidden calories to 400, - therefore, the formula is as follows: (OO + DE - 400 kcal) - 25%.

In the case of a moderate rate of weight loss, the calculation is slightly different. If you eat homemade food, use the formula (OO + DE - 200 kcal) - 15%.

And if at least once a day you have lunch (breakfast, dinner) in a restaurant or use semi-finished products, then, as in the case of intensive weight loss, consider 400 hidden calories: (00 + DE - 400 kcal) - 15%.

Women over 40 years of age should consume high-fat dairy products, as it is very important to preserve membrane lipids.

A big mistake is to fill the menu at random (had breakfast - counted calories, had lunch - counted again) - this leads to the fact that all the "calories" are eaten in the first half of the day, in addition, there is an imbalance of macronutrients. The menu must be determined in advance!

As carbohydrates, you can use not only classic foods (rice, pasta, potatoes or vegetables), but also many grains.

Low protein diets are justified only in cases where there are problems with protein excretion. In any other case, it would be more correct to keep the recommended amount of protein - it is these diets that have not only effectiveness, but also stability.

Remember that the calorie content of the diet during the diet will decrease every time the BMI decreases!

Be sure to use your favorite foods when compiling the menu: dieting is already a stressful event, so do not force yourself to eat what you do not like.

Second: filling the menu with protein

There are three protein load standards that are used for healthy people. It is imperative to clarify that when it comes to any pathology of the liver, kidneys, chronic or autoimmune diseases, weight loss should take place under the strict supervision of a doctor, while the protein load should be calculated taking into account the nitrogen excreted in the urine.

What is the norm of protein in the period of weight loss?

0.8 protein per 1 kg of weight - with low physical exertion;
1 g of protein per 1 kg of weight - with moderate physical activity (up to 120 minutes of aerobic exercise per week) or a baseline BMI above 30;
1.2 g of protein per 1 kg of weight - with high physical exertion.

How are proteins introduced into the diet? The total amount is always divided into three parts - that is, protein should be part of every meal! Preference should be given to low-fat foods with a high protein content.

Third: filling the diet with fats

Fats are the second essential macronutrient (substances needed in large quantities for normal growth and development) that cannot be excluded during weight loss. Yes, there are diets with a minimum amount of fat, but it must be remembered that if a person receives less than 8 g of fat per day, there is a possibility that the viscosity of bile will change, increase, and even people who are not prone to stone formation initially may form stones. This is a very common complication of self-rigid diets.

Fat is membranes, brain lipids, skin protection, lung immune protection!

So, what you need to know about filling the diet with fats?

8 g of fat per day is the necessary minimum, below which you can never fall.

The recommended norm is 15-20 g of fat per day. 30% of the total should be animal fats, since only they contain sterols, which are the basic material for building a huge number of important structural elements of the body, from brain neurons to sex hormones. After filling the diet with proteins, return to the already “given” products and calculate how much fat they contain. Very often, the products used to calculate the protein already contain a fairly high percentage of fat.

Fourth: filling the diet with carbohydrates

It is carbohydrate restrictions that make dieters feel miserable. And it is carbohydrates that are responsible for the feeling of satiety.

What you need to know when filling the diet with carbohydrates?

The entire proportion of calories remaining after deducting the part that went into the calculation of proteins and fats is filled with carbohydrates.

Preference should be given to "slow" carbohydrates with a low glycemic index (from 10 to 40).

The glycemic index is the rate at which glucose is released into the bloodstream after we have eaten a food. The highest glycemic index is glucose, directly sugar. The feeling of satiety is minimal, the feeling of energy is maximum, the amount of energy is large. The risk that it will "lie down" in the fat cell, unless we immediately "burn" this energy, is also great.

Foods with a low glycemic index release glucose very slowly, sometimes over several hours. For example, brown rice or baked potatoes release carbohydrates for 2-3 hours. Consequently, the energy is distributed more evenly, there is a feeling of satiety.

"Fast" carbohydrates can be introduced in a very small amount (50 - 100 kcal per day), preferably in the time period from 15:00 to 17:00. It is during this period that fast carbohydrates are more easily “utilized”. The ideal source of "fast" carbohydrates during the diet is fruits.

Practical lesson

Let's look at an example of a dietary calculation. Imagine a woman at the age of 36, weight - 72 kg, height - 168 cm (BMI - 25.5), according to the type of figure - normosthenic. The goal is to enter the bottom point of stability (BMI - 22, weight - 60-61 kg). The lady works at the computer 8 hours a day, walks 30 minutes every day, swims in the pool 45 minutes a week. On weekdays, he dine in a cafe. Plans for intense weight loss. What calorie content should be her menu?

We consider the main exchange

According to the above formula, the basal exchange will be:

(8.7 x 72 (body weight)) + 829 \u003d 1,455 kcal.

Calculate additional cost

Keeping in mind the rule of "aerobic exercise", we do not include in the calculation the energy spent on working at the computer and walking. Of the listed activities, only swimming is an aerobic exercise. The calorie counter tells us that 45 minutes in the pool takes about 350 kcal. Further, this figure should be divided by 7 days (since the load is only once a week, and we calculate the menu daily). As a result, we get 50 kcal per day.

We use the formula for calculating calories for intensive weight loss

1,455 kcal (basic metabolism) + 50 kcal (additional energy expenditure) - 200 kcal (hidden calories on weekdays) or 100 kcal (hidden calories on weekends when a woman dine at home):

(1455 + 50 - 400) = 1105 (working days)

(1455 + 50 - 200) = 1305 (holidays)

Subtract the required "deficit interest":

1 105 - 25% = 828 kcal (working days)

1 305 - 25% = 978 kcal (weekends)

Of course, we can only talk about exact calorie numbers if we use pharmacy substitutes for products with a declared energy value.

In the case of eating ordinary foods, the calorie content of the menu will be “floating”, approximate. Please don't forget about it!

Calculate the required amount of protein

Since the physical activity of our hypothetical lady is low, the need for protein will be 0.8 g per 1 kg of body weight, that is, 58 g per day. In this case, the daily diet may look like this:

breakfast: 100 g cottage cheese 9% (169 kcal, 18 g protein) or cottage cheese 2% (114 kcal, 20 g protein);

lunch: 100 g tuna (116 kcal, 25 g protein);
dinner: 2 eggs (155 kcal, 13 g protein).

Total: 58 g of protein, 440 kcal.

Checking the fat content of already "given" products

The need for fats, as we remember, is 15–20 g per day. An example of a daily diet:

breakfast: 100 g cottage cheese 2% (114 kcal, 20 g protein - 2 g fat);
lunch: 100 g tuna (116 kcal, 25 g protein - 5 g fat);
dinner: 2 eggs (155 kcal, 13 g protein - 11 g fat).

Total: 58 g protein, 440 kcal, 18 g fat.

Filling the diet with carbohydrates

We consider what part of the calories remained for carbohydrates: 978 kcal (recommended calorie content per day) - 440 kcal (the part that proteins and fats "ate") \u003d 538 kcal. That is, we need to “fill in” 538 kcal with carbohydrates. Add them to every meal:

breakfast: 100 g cottage cheese 2% + 2 whole grain toasts (250 kcal);
lunch: 100 g tuna + 150 g wild rice (150 kcal);
afternoon snack: a medium-sized apple, or 100 g of fruit yogurt, or 150 g of raspberries, tangerine, etc. (about 80 kcal);
dinner: 2 eggs (155 kcal, 13 g protein, 11 g fat) + 200 g green salad (60 kcal).

Total: 980 kcal, 58 g protein, 18 g fat.

Different ages, different needs

How to adjust the diet according to age? There are a few rules to keep in mind.

Youth (up to 25 years). The minimum amount of protein is 1 g per 1 kg of weight, even with low physical exertion, since at this age protein is consumed intensively. An additional correction for vitamins is necessarily carried out (multivitamins are administered daily).

Youth (25–35 years). The minimum amount of protein is 0.8 g per 1 kg of weight. An additional correction is carried out for vitamins and microelements (multivitamins, iron, magnesium, zinc are required).

Average age (35–45 years). The minimum amount of protein is 0.8 g per 1 kg of weight, additional correction for vitamins and microelements (multivitamins, iron, magnesium, zinc, selenium, iodine).

Maturity (45–60 years). Protein - at least 0.8 g per 1 kg of weight, fats - at least 20–22 g. It is mandatory to include PNNA (omega acids), vitamins and trace elements (multivitamins, iron, magnesium, potassium, selenium, zinc, omega acids, iodine ).

Aging (60 years and older). We increase the amount of protein. The minimum calculation is 1 g per 1 kg of weight, we prefer easily digestible protein (coming from dairy products, offal, fish and poultry). Fats - 20-22 g, 70-75% of them are of plant origin. Vitamins and trace elements: multivitamins (preferably age-related), magnesium, potassium, calcium, selenium, omega acids.

In general, by the time you start losing weight, you need to have the following calculations: the number of calories, the calorie content of the diet, an approximate menu (ideally for a week). As an option, write down several options for breakfast, lunch and dinner, from which you can choose and - importantly - make the necessary purchases for a week in advance. And - start the path to harmony!