Free nutritional guidance

Definition:

 

Nutrition is the biochemical and physiological process by which an organism uses food to support its life. It provides organisms with nutrients, which can be metabolized to create energy and chemical structures. Failure to obtain sufficient nutrients causes malnutrition.

 

There are six major nutrients – water, carbohydrates, protein, fat, vitamins, and minerals. Each plays a unique and important role in how our bodies function.

 

 

Nutrients are normally divided into five categories: Water, protein, carbohydrates, minerals, and vitamins. Water is the main constituent of the body. Two‐thirds of the body is water, thus, an animal can live much longer without feed than water. Water helps the body digest food and carries nutrients to body tissues.
 
 

 

What are the basics of good nutrition?
 
 
8 tips for healthy eating
  1. Base your meals on higher fibre starchy carbohydrates. ...
  2. Eat lots of fruit and veg. ...
  3. Eat more fish, including a portion of oily fish. ...
  4. Cut down on saturated fat and sugar. ...
  5. Eat less salt: no more than 6g a day for adults. ...
  6. Get active and be a healthy weight. ...
  7. Do not get thirsty. ...
  8. Do not skip breakfast.

 

Which nutrition is best for weight loss?

 

Lean protein sources like chicken, turkey and grass-fed lean beef help keep you full, decrease cravings and stabilize blood sugar, says Feit. Plant-based proteins like legumes, beans and lentils have the same benefits, and they're high in fiber as well, so they promote satiety.


Calorie deficit is the key to lose weight efficiently 


A calorie deficit is when a person consumes less calories than they burn. A person's individual health and circumstances will affect their calorie needs. A person can create a calorie deficit by consuming fewer calories than they need to maintain their body weight.

 

 

How do I figure out my calorie deficit?
 

 

Multiply your activity level value with BMR, you will get your total daily energy expenditure (TDEE). Subtract the TDEE from the total number of calories you consume. If the above number is negative, you are in a calorie deficit.
 
 
 

 

How many calories should I eat for a deficit?
 

 

What Should Your Calorie Deficit Be? A good rule of thumb for healthy weight loss is a deficit of about 500 calories per day. That should put you on course to lose about 1 pound per week. This is based on a starting point of at least 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men.

 

 

What is an example of a calorie deficit?
 
 
A calorie deficit is when you consistently consume fewer calories than your body expends. For example, if your body requires around 2,000 calories per day but you consistently consume around 1,700 calories per day, you will be in a calorie deficit.

 

 

 


 Gain good muscle mass with nutrition is nearly the same story but instead you need a calorie surplus.

 

Calorie surplus is when the total intake of calories in a day is more than what you burn. A caloric surplus is essential for muscle gain. If you hit the gym regularly, you're more likely to lose weight and increase muscle mass.


For both goal the food need to be clean (non processed food,no sugar except fruit,plain food no freeze drink except sparkling water...)