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HOW MUCH CALORIES TO CONSUME
Daily calorie intake is calculated individually based on weight, age, gender and activity. For example, for an office worker of 25-30 years old of average build, who walks less than 30 minutes a day, 1600-1700 kcal will be enough to maintain weight, and for her peer who trains intensively 3 times a week, a daily diet of about 2500 calories will be optimal. kcal
For a healthy weight loss, it is enough to reduce the daily calorie content by 15-20% - this is quite enough to gradually lose extra pounds. Often, a diet that involves a decrease in daily calorie intake to 1000-1200 calories, a sharp reduction in the amount of fat or carbohydrates is often referred to as proper nutrition. This is a big mistake! A half-starved diet cannot be healthy.
A sharp decrease in the daily calorie intake makes the body work in an emergency mode, signals that the food is out, and in order to survive, you need to save resources. At the same time, the body goes into a survival mode - it slows down the metabolism, reduces the consumption of calories for nutrition of the brain, and also tries to store more fat. After such a diet, there is a great chance of gaining much more weight than was lost. In addition, fasting can disrupt important processes in the body and even be deadly.
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