Our calculator is designed for those who adhere to a flexible diet, or just want to switch to this nutrition system.
The basic principle of a flexible diet is that you can eat almost anything, as long as the following conditions are met:
- it is necessary to adhere to your individual level of daily calorie intake;
- the correct ratio of proteins, fats, carbohydrates is maintained.
That is, you must provide your body with a stable supply of the correct amount of calories and the required ratio of proteins, fats, carbohydrates (BJU), but the sources of these elements and energy can be represented by an endless number of foods and dishes.
When using a flexible diet, you not only count the total number of calories you consume, but you also need to manage your ratio of calories.
For example, you can spend your entire calorie budget on a pancake breakfast, but remember that you need to provide the right amount of fat and protein. And don’t be surprised that by lunchtime you may feel tired - you’ve used up all the carbohydrates and now you have no energy left.
Use this calculator to calculate your daily caloric intake and optimal macronutrient ratios based on your age, height, weight, gender, and physical activity level. Apply these results to flexible dieting to lose, keep off, or gain weight muscle mass.
Physical activity level
High levels of physical activity are accompanied by higher calorie expenditure. To accurately control your calorie expenditure (and therefore calculate your daily calorie intake), you need to determine how many calories you burn per day. sports activities: for this use our .
Excessively intense physical activity combined with low calorie intake can lead to muscle catabolism (the breakdown of muscle tissue), which in turn slows down metabolism and loss excess weight. Typically your metabolism starts to slow down after 3 days on a reduced calorie diet.
Weight loss and loss of fat mass do not always mean the same thing: weight can be lost due to loss of muscle mass, while the amount of fat tissue remains the same. To prevent this from happening, it is important to calculate the optimal ratio of macroelements - BZHU.
Incorporating regular exercise into your new lifestyle helps maintain your muscle mass levels even when you are in a calorie deficit.
But remember:
- The body spends 5-25% of total energy expenditure on physical activity, and this is not only special fitness classes, this also includes walking, doing our daily activities, etc.;
- about 10% of energy is spent on digesting food;
- about 60-80% of energy is spent on the basic functioning of the body.
Therefore, physical activity will definitely help in the process of losing weight, but still, the most important thing is limiting calorie intake.
Moreover, it should be taken into account that the body can spend limited quantity calories, it cannot work indefinitely, even if we constantly throw new energy into it. Therefore, if you spent a lot of calories on sports today, your body will optimize your daily calorie expenditure and will spend fewer calories on other processes. As a result, the total daily calorie expenditure of this day will not be much more than yesterday.
Physical activity is very important in itself, for both physical and psychological health, but with its help we can regulate a maximum of 5-25% of our daily energy expenditure.
What happens if there are too few calories? And is it possible to lose weight through diet alone?
With an extremely low calorie intake, muscle catabolism begins, muscles melt, and accordingly, the body begins to spend less energy on its basic life activities. That is, your basal metabolic rate decreases. This means that as soon as you return to your normal diet, you will not only regain your weight, but you will also gain more. Therefore it is very important:
When losing weight, be sure to introduce physical activity; this will help you not to lose muscle mass while reducing your calorie intake or even increase it, which means increasing your basal metabolism. This will help you lose weight much more effectively and prevent you from gaining weight when you return to your normal diet.
Macronutrients: proteins, fats and carbohydrates
Squirrels
Proteins are important for the growth of new tissue as well as the repair of damaged tissue - this is what happens when you exercise.
Squirrels should be yours best friends if you want to gain or maintain muscle mass.
But protein isn't just about muscle, it's also about satiety, which will help you stick to your diet.
Protein sources: eggs, milk, cheese, yogurt, cottage cheese, meat, fish, nuts, beans, peas, lentils, soybeans and other legumes.
Fats
Fat is often wrongly demonized.
Fats can be very helpful in achieving your body shaping goals, they also affect hormones - too little fat can be harmful to the body.
25% of all calories provided by a flexible diet are allocated to fat. This can be adjusted later, but this is what the initial proportion looks like.
Sources of fat: olive oil, coconut oil, natural peanut butter and other nut oils, avocado, almonds, walnut, cashews, red fish, mackerel, egg yolks.
Carbohydrates
Your body uses carbohydrates to make glucose, which is our body's preferred form of fuel or energy. They are the ones who give us the opportunity to stay active.
Fiber, which is important to watch if you want to stay healthy, is also a source of carbohydrates, but it contains no calories.
Sources of carbohydrates: To cereals and cereals, bread, cereals, pasta, potatoes, fruits, vegetables, flour products.
Carbohydrates are simple and complex.
Complex carbohydrates
Complex carbohydrates are digested more slowly, which means the energy released during their processing is distributed by the body evenly throughout its life activities, without turning into fat reserves. And what’s also important is that the energy from complex carbohydrates is evenly released over 3-4 hours, which means that all this time the body will have enough energy and will not require additional food.
Typically products containing complex carbohydrates have a darker color than simple ones.
Examples — oats, brown rice, starchy vegetables, whole grain bread.
Simple carbohydrates
Simple carbohydrates are absorbed too quickly, the body does not have time to use them up and they go into fat reserves. In addition, the body receives energy in the form of a short burst, and then a breakdown occurs.
Examples — white rice, white bread, cookies and sweets.
Serving frequency and size
A large portion for one meal, even if you meet your daily calorie intake, can trigger fat deposition.
This happens according to a principle similar to the absorption of simple carbohydrates: a lot of calories and a lot of energy immediately enter the body, the body may not have time to use it all and then some of the energy may be deposited as fat.
If the daily diet is divided into more small portions - then each meal will contain fewer calories, which the body is more likely to absorb. Also in this case, the load on the digestive organs - the stomach, pancreas, etc. - is reduced.
In addition, it is recommended to eat before any active activity (physical: for example, before a walk, or just before going to work, or even mental - with increased mental activity, the body also spends more energy). But you shouldn’t lie on the couch or sleep after eating.
Calories for reducing fat mass
There is a belief that a pound of fat equals 3,500 calories, so a daily deficit of 500 calories should help you lose a pound of fat per week.
In fact, everything is not quite like that.
In general, the body's energy expenditure gradually decreases as a person begins to lose weight. This means that you will inevitably find yourself at the plateau stage - stopping weight loss. The amount of food that previously led to weight loss will one day lead to weight maintenance. What follows from the warning:
Always try to aim for your daily caloric expenditure at the "Normal Weight Loss" level.
The “Extreme rate of weight loss” level is the most extreme and dangerous to health. Don't try to switch to it right away in hopes of a quick effect. Ultimately, the result may be the opposite of the desired one. This option provides the lowest level of calorie intake that can be considered. It should be seen as the exception rather than the rule. It is healthier to burn fat than to get rid of it through fasting.
Weight loss plateau - why weight stops falling when you reduce calorie intake
Over time, the body adapts to the reduced amount of calories consumed.
The body begins to use energy more efficiently - it slows down metabolism, so it burns less fat. This is why many people reach a weight loss plateau.
At this stage, the only option is to speed up your metabolism by:
- increasing cardio loads, strength training,
- eating “deceptive” food (i.e. periodically introducing high-calorie foods into the diet);
- periodic changes in the number of calories (the so-called “zig-zag” diet - used in our calculator, in a detailed calculation of calorie consumption by day); Link
- changes in the proportions of macroelements.
Important:
Only reducing the number of calories, in the absence of physical activity, will slow down your metabolism, and the moment you return to a “normal” diet, the weight will return again. Try to pay more attention to the exercises.
Learn to eat slowly - Research shows that people who eat quickly tend to be overweight.
Zig-zag diet
For more effective weight loss It is recommended to follow a diet according to the “zig-zag” principle, that is, it is necessary to alternate days according to the level of calorie consumption - sometimes less than the norm, sometimes more than the norm, leaving the calculated amount of calories on average. This prevents the body from adapting to the reduced calorie intake and slows down the metabolism.
For expectant mothers watching their weight, this question is very relevant, because extra pounds They accumulate easily, but are difficult to go away; besides, excess weight during pregnancy can cause complicated childbirth. How to correctly count the calories you “eat” every day?
According to established standards, for a successful pregnancy it is necessary that the caloric content of the diet during the first trimester be on average 2200 kcal (this is the average basic need for young women even outside pregnancy). In the second half of pregnancy, due to the growth of the uterus and fetus, the need for kilocalories increases to 2550 kcal. Along with following the rules rational nutrition, you should ensure that the energy value of the products is exactly the same.
With food, the body receives proteins, fats, carbohydrates necessary for life, as well as biologically active substances - vitamins and mineral salts. The amount of energy released during the digestion of a particular food product is called energy value, or calorie content. The need for various nutrients and energy depends on gender, age and nature of work activity. The more energy you expend, the more calories you burn. The most energy-intensive activities are sports, any motor activity. Mental activity accompanied by sedentary life, requires much less calories.
If calories are consumed in excess, they are converted into fat stores in the body. During pregnancy, the need for proteins, a number of vitamins, calcium, phosphorus and iron, and partly for fats, increases, because the mother’s body must also provide for the growing body of the child. But this does not mean that the diet needs to be doubled! "Eating for two" for expectant mother more harmful than beneficial. The calorie content of the diet is increased mainly in the second half of pregnancy, and certainly not by half. It should be remembered that the diet of a pregnant woman is based on special laws.
During this period, a woman needs additional vitamins and minerals. In order to correct the diet, it is advisable to use foods enriched with vitamins and minerals. Similar products are “FrutoNyanya” juices for two “Anemia Prevention”. These juices are fortified with ferrous lactate (iron that is easily absorbed in the digestive tract). Sufficient intake of iron into the body of a pregnant woman is important for the prevention of such a condition as iron deficiency anemia. In addition, “FrutoNyanya” juices for pregnant women “Prevention of Anemia” are enriched with vitamin C, B vitamins, and folic acid, which are necessary to maintain the health of the woman herself, as well as for the full intrauterine development of the child.
Correct calculation
On the packaging of all food products the calorie content is indicated per 100 g. In addition, there are calorie content tables. The algorithm of actions is very simple: you weigh a portion of a particular product - chicken, meat, sausage - and count how many calories it contains. Please note that this can only be done with products that have not been subjected to additional cooking using fats. For example, the calorie content of a boiled piece of meat will be one, and the calorie content of a fried piece will be different, because you need to add the number of calories contained in the oil or fat used for frying. The same applies to salads dressed with vegetable oil or mayonnaise. By the way, on bottles of vegetable oil they usually write how many calories and grams are contained in one tablespoon of oil, since using 100 g of oil at the same time is rare.
So first you weigh the foods, then you calculate their calorie content individually, then add it up and get the result. Soon you will learn to shape the calorie content of each meal depending on your needs. This good habit It will also be useful to you after pregnancy, as it will allow you to control the calorie content of the food you eat, which we sometimes do not notice at all, snacking on candy, cookies, and sandwiches on the go.
Calorie content of some foods (kcal in 100 g ):
|
Sauces, fats |
|
|
Rendered fat |
|
|
Ketchup |
|
|
Mayonnaise |
|
|
Light mayonnaise |
|
|
Creamy margarine |
|
|
Margarine for baking |
|
|
Corn oil |
|
|
Olive oil |
|
|
Sunflower oil |
|
|
Butter |
|
|
Soybean oil |
|
|
Ghee butter |
|
|
Bakery products |
|
|
Butter pastries |
|
|
Sushi, gingerbread |
|
|
Bread Darnitsky |
|
|
Wheat bread |
|
|
Rye bread |
|
|
Fruits |
|
|
Apricots |
|
|
Avocado |
|
|
Quince |
|
|
Cherry plum |
|
|
Pineapple |
|
|
Orange |
|
|
Bananas |
|
|
Cowberry |
|
|
Grape |
|
|
Cherry |
|
|
Grapefruit |
|
|
Pear |
|
|
Blackberry |
|
|
Strawberries |
|
|
Kiwi |
|
|
Dogwood |
|
|
Cranberry |
|
|
Gooseberry |
|
|
Lemon |
|
|
Raspberry |
|
|
Mandarin |
|
|
Peaches |
|
|
Plum |
|
|
Currant |
|
|
Cherries |
|
|
Blueberry |
|
|
Apples |
|
|
Flour, cereals, pasta |
|
|
Wheat flour |
|
|
Rye flour |
|
|
Cocoa powder |
|
|
Buckwheat groats |
|
|
Semolina |
|
|
Oatmeal |
|
|
Pearl barley |
|
|
Wheat groats |
|
|
Barley groats |
|
|
Cornflakes |
|
|
Millet |
|
|
Rice |
|
|
Sugar |
|
|
Soybeans |
|
|
Beans |
|
|
Lentils |
|
|
Barley flakes |
|
|
Fish and seafood |
|
|
Granular caviar |
|
|
Chum salmon caviar |
|
|
Pollock caviar |
|
|
Squid |
|
|
Carp |
|
|
Fried carp |
|
|
Chum salmon |
|
|
Canned food in oil |
|
|
Canned food in its own juice |
|
|
Shrimps |
|
|
Crabs |
|
|
Bream |
|
|
Fried salmon |
|
|
Smoked salmon |
|
|
Pollock |
|
|
Sea kale |
|
|
Navaga |
|
|
Perch |
|
|
Cancers |
|
|
Salaka |
|
|
Stellate sturgeon |
|
|
Atlantic herring |
|
|
Zander |
|
|
Cod |
|
|
Sprats in oil |
|
|
Pike |
|
|
Vegetables and greens |
|
|
Eggplant |
|
|
Melon |
|
|
Green peas |
|
|
Zucchini |
|
|
White cabbage |
|
|
Brussels sprouts |
|
|
Sauerkraut |
|
|
Red cabbage |
|
|
Cauliflower |
|
|
Boiled potatoes |
|
|
Green onion |
|
|
Onion |
|
|
Carrot |
|
|
Fresh cucumbers |
|
|
Sweet green pepper |
|
|
Parsley |
|
|
Tomatoes |
|
|
Rhubarb |
|
|
Radish |
|
|
Radish |
|
|
Turnip |
|
|
Salad |
|
|
Beet |
|
|
Pumpkin |
|
|
Dill |
|
|
Horseradish |
|
|
Garlic |
|
|
Spinach |
|
|
Sorrel |
|
|
Nuts and seeds |
|
|
Seeds |
|
|
Walnuts |
|
|
Peanut |
|
|
Pine nuts |
|
|
Almond |
|
|
Pistachios |
|
|
Hazelnut |
|
|
Raisin |
|
|
Figs |
|
|
Kishmish |
|
|
Dried apricots |
|
|
Dates |
|
|
Prunes |
|
|
Apples |
|
|
Eggs |
|
|
Chicken egg (1 pc.) |
|
|
Egg powder |
|
|
Dairy products |
|
|
Acidophilus (3.2% fat) |
|
|
Cow cheese |
|
|
Yogurt (1.5%) |
|
|
Full-fat kefir |
|
|
Kefir (1%) |
|
|
Low-fat kefir |
|
|
Milk (3.2%) |
|
|
Whole cow's milk |
|
|
Ice cream |
|
|
Curdled milk |
|
|
Ryazhenka |
|
|
Cream (10%) |
|
|
Cream (20% fat) |
|
|
Sour cream (10%) |
|
|
Sour cream (20%) |
|
|
Dutch cheese |
|
|
Lambert cheese |
|
|
Parmesan cheese |
|
|
Russian cheese |
|
|
Sausage cheese |
|
|
Curd cheeses |
|
|
Cottage cheese (18% fat) |
|
|
Low-fat cottage cheese |
|
|
Meat and meat products |
|
|
Fatty lamb |
|
|
Ham |
|
|
Beef stew |
|
|
Fried beef |
|
|
Brisket |
|
|
Goose |
|
|
Turkey |
|
|
Boiled sausage |
|
|
Semi-smoked sausage |
|
|
Korean |
|
|
Rabbit meat |
|
|
Boiled chicken |
|
|
Fried chicken |
|
|
Beef liver |
|
|
Kidneys |
|
|
Sausages |
|
|
Pork chop |
|
|
Pork stew |
|
|
Heart |
|
|
Sausages |
|
|
Veal |
|
|
Duck |
|
|
Beef tongue |
|
Those who want to say goodbye to extra pounds should learn how to properly organize their diet, taking into account calorie content. How to calculate KBJU for weight loss in order to manage fats, proteins, carbohydrates in your daily diet? What kind of designation is this, what formulas exist for determining the values of these parameters - these are questions to which it is desirable to have an answer in order to have healthy body.
What is KBZHU
Although the concept of KBJU has been known since the 19th century, it is gaining particular popularity now when the desire to have beautiful figure occurs in a huge number of people. Women and men strive to lose weight, but diets and physical activity do not always lead to the desired results. The reason lies in the lack of catering, where not only the calorie content of food is observed, but the ratio of proteins, fats and carbohydrates is taken into account.
There are standards that are taken into account when creating a weight loss diet. You can approach the issue individually and calculate the parameters for a specific person. For convenience, the designation KBZHU has been adopted, which has the following interpretation:
- K – calories – energy obtained from foods is spent on body functions;
- B – proteins – materials for the construction of cells, systems and organs;
- F – fats – substances that coordinate metabolic processes, creating energy reserves;
- U - carbohydrates - life-sustaining, helping mental and physical activity.
Optimal content of proteins, fats, carbohydrates in food
Using the KBZHU formulas, you can calculate calorie content for weight loss and determine the optimal values of nutrients - fats, proteins, carbohydrates. There are basic parameters adopted by nutritionists in order to maintain optimal body weight. The indicators are set in grams per kilogram of mass:
| Optimal | When losing weight |
||
| Carbohydrates | |||
Losing weight by restricting calorie foods can often be difficult. Nutritionists advise first adjusting the ratio between the main substances. The optimal content of proteins, fats, carbohydrates in food when balanced has a proportion of 1:1:4. This norm allows for a variation of up to 25%, so there are percentages of daily dose values:
- proteins – 31-35;
- fats – 16-20;
- carbohydrates – 46-49.
Daily calorie intake for women
How to determine KBZHU and calculate calories for a woman’s weight loss? It is necessary to build on the basic indicators. Values depend on lifestyle, physical activity, age. For example, pregnant women need 3000 kilocalories. The accepted norm of kcal per day for women and girls is:
Daily calorie intake for a man
The peculiarity of men is that they consume and spend more energy. Before calculating KBZHU for weight loss, you should find out the basic calorie indicators. Nutritionists have adopted a safe value for health - 1500 kcal. The daily calorie intake for a man depends on his activity and age. The number of kcal per day is tabulated and is:
| Age, years | Lifestyle | Standard, kcal |
| passive | ||
| mobile | ||
| passive | ||
| mobile | ||
| passive | ||
| mobile |
BJU ratio for weight loss
The human body is created in such a way that weight loss is possible when a deficit appears - the number of kilocalories expended during active activity will prevail over those received from food. This is not the only requirement. It is important to observe the ratio of BZHU for weight loss. The numbers should be: 50 – 30 – 20%. It follows from this that when organizing meals, it is necessary to increase the proportion of proteins, reducing carbohydrates and fats.
How to implement this in life? It is necessary to create a diet taking into account the requirements for dietary nutrition and change eating habits. It is important to consider:
- Carbohydrates are fast, promoting fat gain and weight gain. These include sweets and baked goods. Slow, giving energy to the body, activating the brain - pasta from durum grain varieties, porridge, greens. Whole grain breads, vegetables, and oranges are useful for losing weight.
- You can get protein by eating low-fat cottage cheese, chicken, milk, beef, fish.
Among the parameters of KBJU, special attention should be paid to fats. They are important substances in the functioning of the body, especially women. It is a mistake to think that reducing the amount of fat will lead to weight loss - there is a high probability of hormonal imbalances. It is worth knowing that consuming unsaturated fats is beneficial; it is necessary to include the following products in the menu:
- lean meat;
- vegetable oil;
- nuts;
- fish oil;
- fatty fish.
How to calculate your daily calorie intake
To say goodbye to extra pounds, it is important to know how to calculate KBZHU for weight loss. The first parameter is the number of calories. You can complete the task using special programs that, like calculators, can automatically calculate values. To find out this important parameter KBZHU, you need to enter data:
- height;
- age;
- degree of activity.
There are still ways to calculate the daily calorie intake without an automatic counter - by special formulas. Based on them, caloric intake is determined - the consumption standard for basal metabolism. It includes the energy costs necessary to ensure the vital functions of the body - sleep, breathing, digestion of food, brain function. The level of activity is taken into account using correction factors:
- no stress, office work – 1.2;
- training three times a week – 1.3;
- daily training loads athlete -1.7.
Formula for calculating calories per day
How to calculate KBJU for weight loss? When determining caloric intake for the day, one of the popular methods is used - the Muffin-Jeor formula for calculating calories. The calculation results are adjusted by correction factors, and if fat burning or weight loss is necessary, they are reduced by 25%. There are differences in calculations depending on gender:
- women – K = 10xM + 6.25xP – 4.92xB – 161;
- men – K = 10xM + 6.25xP – 4.92x B + 5;
- K – calorie content, kcal;
- M – body weight, kg;
- В – age, years;
- P – human height, cm.
- proteins – B = Kx30%: 4;
- fat – F = Kx20%: 9;
- carbohydrates – Y = Kx40%: 4.
How to calculate BJU for weight loss
Knowing the standard values of KBZHU, you can easily determine the values necessary to lose extra pounds. How to calculate BJU for weight loss? There are various techniques. This could be a program or a very simple formula for calculating BJU for weight loss. It is based on the mass of a person, which is multiplied by the amount of substance needed for each day. When calculating carbohydrates per kg of weight, the figure is 5 grams. Knowing how to calculate BZHU for weight loss, it is worth considering similar parameters for:
- proteins – 1.2-1.49 g;
- fat – 1 g.
Norm of BZHU per day
If you have the daily KBZHU standard, you can calculate the standards for a specific person, taking into account his age, gender and the tasks that he faces. This could be maintaining a constant weight, losing weight, or gaining weight. Specialists in the field of nutrition have adopted the following norms of BJU per day:
- in grams the proportion is 1:1:4;
- percentage combination – proteins – 30-39, fats – 20-24, carbohydrates – 40-49.
BJU norm for weight loss
Indicators for effective weight loss are determined taking into account the standard values of KBZHU. Professionals were able to calculate that weight loss requires a reduction in the amount of calories, carbohydrates, and fats. It is undesirable to reduce proteins, so the final norm of BZHU for weight loss in percentage ratio looks like this:
- proteins – 40-44;
- fats – 15-19;
- carbohydrates – 30-40.
Video: how to calculate KBJU
Why are calories so remarkable and how do they work?
Calorie is a unit of energy that we consume through food. They play the role of a kind of fuel that supports our performance. The amount of food consumed daily must be completely consumed with the help of physical activity. If we don't do this, they will turn into body fat, and we will start gaining weight. If you consume too little, and move and work a lot, the body begins to burn reserves from “ problem areas" In order to maintain your weight within normal limits, you need to burn all the calories you consume.
From this we can conclude - The more you consume, the more active you need to move.
How to calculate your norm?
Here we come to the very important issue. If we turn to online calculators, of which there are many on the Internet, each of them will give us different result. Doctors and nutritionists are confident that for accurate data it is necessary to conduct a number of studies in laboratory conditions. But we don’t need such precision. When determining, it is enough to take into account the following factors:
- Body type: asthenic, normasthenic or hypersthenic (what is popularly called “wide bone);
- Height;
- Gender: Men have a much higher metabolism;
- Metabolism;
- Current and desired weight;
- The time frame within which it is necessary to achieve the desired result;
- Age (every year the number of calories needed decreases);
- Lifestyle (active, sedentary or moderate).
Most often, even fewer parameters are used (gender, height, weight, age and lifestyle). So you've measured and recorded your data. It's time to start counting.
Online calculator
Diet for pregnant women based on the needs of the body during the development of the child. From the moment of conception, a new program is launched in the body - successively another organism begins to develop, with an accuracy of almost a clock. For example, on the 18th day it begins to develop nervous system, from 25 to 35 days the heart develops, from 23 to 38 days arms and legs are formed. Diet during pregnancy must be such that at a certain moment there is enough corresponding materials in the body.
The essence of the diet for pregnant women.
During the first trimester of pregnancy, the formation of the main organs and systems begins - the brain, spine, heart, blood circulation, so during this period the main element diets during pregnancy is a protein. The body should receive at least 1.5 g of protein per 1 kilogram of weight every day.
If you wish, you can eat spicy and salty dishes (herring, caviar, sauerkraut, pickles). A strong desire to eat such a product arises due to insufficient secretion of gastric juice with a new hormonal regime. In most cases, non-standard food preferences disappear closer to the third or fourth month of pregnancy.
During pregnancy, it is very important to avoid deficiencies of folic acid, zinc, copper and selenium, as these substances reduce the risk of congenital pathologies. And vitamins C and B serve to reduce toxicosis. Iodine and cobalt are needed to maintain good health and help in the formation of the child’s thyroid gland.
By the second trimester, a pregnant woman's appetite often increases: more nutrients are needed for the growth of the baby and placenta. At this stage of pregnancy, the diet should contain a sufficient amount of products that would ensure the intake of protein in the body in the amount of 2 g per 1 kg of weight. In addition, at this time, a pregnant woman needs more vitamins and microelements (iron, vitamin B12, folic acid) and they are better absorbed.
As the child grows, the pregnant woman's weight also increases. Normal gain is approximately 1-1.5 kilograms per month. It is imperative to monitor your weight: just because you are pregnant does not mean that you need to eat for two. In the first trimester calorie diet should be a maximum of 1800 kcal, in the second - 2000-2200 kcal, in the third - 2200-2400 kcal. If you are overweight at the beginning of pregnancy (BMI > 25), then you need to reduce the fat content in the diet to 50-60 grams per day.
Ca, P, vitamins A and D are necessary for the formation of bones, skin, mucous membranes and the retina of the child’s eyes. Cr, Zn and B vitamins help in weight control and reduce the risk of diabetes in pregnant women.
In the third trimester, fat depots are formed in the body of the pregnant woman and the child—clumps of nutrients needed during childbirth and for full lactation. At this time in pregnant woman's diet should contain more carbohydrates, as they replenish the supply of glycogen in the liver and muscles of the body, as well as in the placenta and uterine muscles.
How to switch to a diet for pregnant women.
During pregnancy, there are usually 4 standard problems that arise: morning sickness, constipation, diarrhea and heartburn. In the fight against morning sickness and heartburn, the “bite mode” helps - you need to eat little and often, drink less coffee/tea and more plain water (6-8 glasses a day). For constipation, the diet should include more salads from vegetables and fruits; for intestinal upset, increase the amount of fiber-rich whole grain bread, bananas, oatmeal, rice, bran, and oatmeal in the diet.
The diet for pregnant women should contain at least 3-4 servings of foods containing large number calcium (hard cheese, milk, green leafy vegetables, cottage cheese) and iron (spinach, Brussels sprouts, seafood, turkey, berries, dried fruits, buckwheat). At least once a day, the diet during pregnancy should contain a product rich in folic acid (beans, lentils, green leafy vegetables, beef) and vitamin C (papaya, citrus fruits, strawberries, broccoli, tomatoes, cauliflower, bell peppers, kiwi) .
Throughout pregnancy, morning and afternoon, the diet should contain food full of proteins and fats (unsaturated). Easily digestible foods (dairy, vegetables, cereals) should be included in the diet in the afternoon. They don't load gastrointestinal tract and do not excite the nervous system.
In the fifth month of pregnancy, the diet should include more dairy and plant foods. Meat and fish dishes We eat 4-5 times a week. Meat and fish can be boiled, baked, or combined with vegetable side dishes and herbs. We recommend eating raw fruits, berries and vegetables during this period.
IN recent months During pregnancy, the diet should contain a maximum of light vegetarian soups and salads instead of rich broths, fried meats and spicy seasonings, since the liver and kidneys of a pregnant woman are already working under heavy load.
During this period, the diet for pregnant women should contain no more than 300 mg of caffeine per day. This is due to the fact that caffeine impairs blood circulation and impairs the absorption of vitamins and minerals. A 200 ml cup of coffee contains 150 mg of caffeine, a cup of black tea contains about 80 mg, and a chocolate bar contains approximately 25 mg.
What to focus on in your diet during pregnancy:
Vegetables, fruits, berries, meat, liver, fish, poultry, eggs, milk, curdled milk, kefir, low-fat cottage cheese, mild cheese, cereals and wholemeal bread, nuts, butter, olive, flaxseed oil.
Exclude from the diet during pregnancy:
Sugar, confectionery, white bread - they disrupt metabolism, cause allergies, and contribute to the formation of excess weight in pregnant women and children. Sausages, sausages, smoked meats, canned meat and fish are the main sources of nitrites. Alcohol is prohibited.
On a diet for pregnant women, you need to eat often, but in small portions - 5-6 times a day at intervals of 2-3 hours. On early stages Pregnancies with such a diet are less likely to be bothered by toxicosis; in the second half of pregnancy, the gastrointestinal tract is not overloaded.
