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How to start the flexible diet - Calculating caloric expenditure

"start the flexible diet" (2021-01-23)

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The first step is to calculate the average total caloric expenditure per day (GET).

Then, it is important to define the main objective when adhering to the diet: to lose weight or gain muscle mass.

If you want to lose weight, it will be necessary to subtract from the total value of GET 500kcal. If it is to gain mass, it will be the opposite, you should add.

To do the calculation you can access the calculator that we made available in the link above.

Food tips to put together the daily menu
Even if there is no food restriction, it is important to keep an eye on balanced foods in order not to end up escaping the maximum amount of macronutrients per day.

As caloric values are different, it is important to make a balance.

Here are tips on some of the best foods to eat on the flexible diet:

Proteins:
Soy, tofu, lentils, vegetables, beans and peas are excellent options.

Fruits:
Prefer to eat apple, grape, cherry, mango, banana and orange.

Grains:
Oats, buckwheat, rice and quinoa can make up your daily diet.

Starchless vegetables:
Green vegetables, Brussels sprouts, carrots, green beans and peppers.

Milks of plant origin:
Soy milk, almond milk, coconut milk and hemp.

Healthy seeds and fats:
Flaxseed, chia, walnuts, cashews, peanuts, pistachios and olives.

Animal origin:
Preferably white meats, eggs.

https://digi.usac.edu.gt/ojsrevistas/index.php/cytes/comment/view/974/0/13600
https://digi.usac.edu.gt/ojsrevistas/index.php/cytes/comment/view/975/0/13601



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