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An old rule called the 421 LPG determines the distribution of calorie intake for the day as follows: 4 carb diets for 2 portions of protein and 1 portion of fat which gives clear approximately 60% carbohydrates, 25% for protein and 15% for lipids.

Apply this rule would be virtually impossible daily (need to weigh everything you eat and know the exact composition) and quickly transform a meal into a problem of arithmetic! … But the key lies elsewhere: Just remember the principle.

Carbohydrate / sugar fast

Simply put, there are two categories of sugars:
* slow sugars or complex: it is all foods from cereals (rice, pasta, bread, but also potatoes and pulses) that slowly raise the rate of blood sugar (glucose).

Advantage: These foods should be consumed at almost every meal in order to replenish the glycogen (muscle fuel is also stored in the liver), used to hold long efforts.

*the quick or simple sugars: these are the very foods taste sweet: cakes, candy, sodas, sugar cubes (sucrose), etc. … these are foods that quickly raise blood sugar.

Advantage: consumed in an effort throughout the short, fast sugars can obtain an effect “boost” that minimizes fatigue temporarily.

Disadvantages: avoid eating these foods before exercise or face a reactive hypoglycaemia (the elevation of blood sugar is balanced by a sudden drop).
On the other hand, consumed in excess of these sugars have a tendency to become fat.

Sport and weight loss

There is no one side what we eat, the other sports, and sleeps quality or state of health, it’s all part of the same concept: the lifestyle.

In these circumstances, we understand better why a strict formulaic (not taking into account the individual and its environment) is both often doomed to failure, and other unhealthy:

*weight regain when they resumed a normal diet the body had been private, it stores the first opportunity: the effect is “yo-yo” reflecting the primary function of the body namely the instinct of survival.

*reduced form indicating that the undernourished body is forced to dip into its fat-free mass (muscle, skeleton) to provide energy for your daily activities.

Instead a good balanced diet combined with regular practice of an endurance sport can gradually lose the extra pounds while gaining muscle tone and muscle strength.

Some common sense rules
*promoting sugars “slow” preference (pasta, potato, rice, bread, meal, etc …) and limit sugar fast (pastries, sodas) and especially fats (meats, pastries, cheeses, dishes in sauce).

*limit or eliminate the salt in addition to increasing risk of hypertension, promotes water retention in tissues.

*theoretically to lose a pound of fat should therefore 7200 / 600 = 12 hours of jogging … in fact studies have shown that from 30/35 km per week (about 3 hours for a beginner) the race generates a weight loss.

On the other hand, the energy expenditure caused by training continues even after the effort: as the engine of a car that stays warm even after it turns off the ignition, metabolism (energy expenditure of the body rest) remains elevated for hours after training.

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