I currently weigh around 115 kg. A year ago I exercised actively and I reduced the weight to about 105 kg, I had a break, now I come back and I need a tip not so much as to what exercises to use, because I already know that, but I have a question about the diet. Currently, my diet looks like this: breakfast: 125 g of low-fat cottage cheese, 30 g of tomato, spring onion, mung bean sprouts, chickpeas, peas; lunch: banana, 200 g of cottage cheese; lunch: 100 g of brown rice, 250 g of fried in rapeseed oil or boiled chicken; 100 g of mixed vegetables cooked in different varieties (Mexican, home) or 100 g of groats, 250 g of variously prepared chicken / pork meat; afternoon tea: apple / banana, 200 g of cottage cheese; Dinner: 125 g of lean curd cheese, 30 g of tomato, spring onion chives, mung bean sprouts, chickpeas, peas. Is this a good dietary direction? Currently my basic kcal conversion is around 2600 kcal, here I have around 2400 kcal.
I will mainly refer to calories and macronutrients, you can choose the products as you wish.
Basal metabolism, or BMR, does not take into account physical activity. Eating below this level results in slower metabolism and he alth problems, as well as gaining weight. This means that if you are still training, in order to lose weight he althily and effectively you should increase the caloric supply. The best solution is to reduce carbohydrates in the diet in favor of proteins and fats.
In my opinion, the optimal caloric value from which you should start is about 3000-3300 kcal depending on the lifestyle and the number of trainings during the week. The supply of macro ingredients should be around 2.0-2.2 g of protein per kilogram of body weight - initially I would target 2.2 g. 35% of calories from fats, while the rest of calories from carbohydrates. The products recommended on the diet are groats, rice, wholemeal flours and pasta, as well as dark bread and even potatoes (without the addition of cream or butter). It is worth getting fats from olive oil, coconut oil, clarified butter, egg yolks and nuts. Protein, in turn, from eggs, meat, fish, and for people who have no problems with tolerance to lactose in smaller amounts from dairy products. Instead of lean dairy products, I would use semi-fat - it's a he althier alternative.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Tomasz Piotrowski He is a certified personal trainer and nutrition specialist. He gained his knowledge from the best experts in the fitness industry in Poland. He has several years of experience working as a dietitian in a private facility in Krakow and experience in working as a personal trainer. He also writes expert articles on he alth, training and supplementation, and works in the supplement industry. He is passionate about fist fencing.
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