General Practice 2022

Flexible dietíable: what é and how to do it (with cardápio)

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Flexible dietíable: what é and how to do it (with cardápio)
Flexible dietíable: what é and how to do it (with cardápio)
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A flexible diet is a diet based on the control of calories and macronutrients, such as carbohydrates, proteins and fats in the diet, helping to replace foods, being indicated for those who want to lose weight, especially for people with difficulties in changing their diet. eating habits.

However, despite having greater flexibility in the choice of food during the diet, it is important to prioritize the consumption of he althy foods, avoiding the intake of foods rich in sugar and fat, to help achieve the desired weight.

The flexible diet was developed by Anthony Collova and so far has no scientific proof. Therefore, to lose weight in a he althy and sustainable way, it is advisable to go through a consultation with a nutritionist, to assess individual nutritional preferences and needs, helping to change eating behavior.See some tips for he althy weight loss.

How to diet

To make a flexible diet, the first step is to calculate the calories you should consume per day to lose weight and then the amount of macronutrients in the diet.

1. Calculating Diet Calories

To calculate the calories in the diet, one must consider the energy that the organism expends to maintain basic functions, such as breathing, brain function or heartbeat, and the energy that is spent on activities “extras” done throughout the day, such as cooking, working or exercising.

A simple way to calculate diet calories is to put your data in this calculator:

After calculating the caloric expenditure, 15 to 20% must be subtracted from this total, which will correspond to the calories in the diet to lose weight.

For example: a person with a daily caloric expenditure of 2000 calories needs to reduce from 300 (15%) to 400 (20%) calories from the diet. Therefore, this person should consume between 1600 and 1700 calories a day to lose weight.

2. Calculation of dietary macronutrients

According to Anthony Collova, to calculate the amount of macronutrients you should consume per day, just follow the recommendations below:

  • Protein: during the diet it is recommended to consume 0.8 g of protein per kg of the desired weight. To do this, simply multiply the desired weight by 0.8;
  • Fat: The recommended amount of fat is 0.3 to 0.4g per kg of desired weight. For this calculation, you must multiply the weight you want to achieve by 0, 3 or 04;
  • Carbohydrates: the rest of the calories in the diet should be supplemented with carbohydrate foods.

For example: a 36-year-old woman, weighing 50 kg, who does not practice physical activity and wants to reach 47 kg of body weight, needs to consume 1548 calories (1935 calories from calorie expenditure calculation - 20%) to lose weight, which must be distributed as in the following calculation:

  • Protein: 0.8 g protein X 47 kg (desired weight)=37.6 g protein. Each 1 g of protein contains 4 calories, so the total at 37.6 g of protein equals 150.4 calories;
  • Fat: 0.4 g fat X 47 kg (desired weight)=18.8 g fat. Each 1 g of fat contains 9 calories, so the total energy in 18.8 g of fat equals 169.2 calories;
  • Carbohydrates: The amount of carbohydrates is calculated by subtracting total dietary calories (1548) by calories from protein (150, 4) and fat (169, 2). That is, the amount of energy from carbohydrates should be equal to 1228, 4 calories per day.

As each 1 g of carbohydrate contains 4 calories, therefore the amount of carbohydrates that should be consumed in the diet is 307.1 g per day.

3. Control macronutrients and diet calories

One option to help control the amount of macronutrients and calories consumed per day is to weigh foods on homemade scales or check the product labels for the amount of calories, proteins, carbohydrates and fats in each portion of the food.Here's how to read food labels.

Another practical way to control the consumption of macronutrients is using applications that can be installed on the smartphone and that calculate the amount of macronutrients and calories for each serving of the informed foods.

What to eat

During the flexible diet, there is no food restriction, it is just important to follow the recommended amount of macronutrients according to the weight you want to achieve.

In addition, the diet creator also recommends drinking 3 to 4 liters of water a day, which can also include teas, juices or coffee.

1. Foods with carbohydrates

Carbohydrate foods are those known as "pasta" and include:

  • Flours,such as wheat flour, cassava flour, rice flour, corn starch, tapioca, couscous and cassava starch;
  • Breads,such as wholemeal bread, Italian bread and French bread;
  • Cereals,such as rice, pasta, quinoa, oatmeal, and corn;
  • Tubercles,such as English potatoes, sweet potatoes, cassava, yams and yams;
  • Sugar and sweets in general, such as cake, ice cream, cookies and chocolate;
  • Fruit,such as banana, watermelon, orange, pear, apple, and tangerine;
  • Sweetened drinks,such as juices, soft drinks, energy drinks and coconut water;
  • Beer.

Also, legumes such as beans, soybeans, lentils, chickpeas and peas also have good amounts of carbohydrates. Check the amount of carbohydrates in foods.

2. Protein-rich foods

Foods rich in protein are mainly of animal origin and include:

  • Beef, chicken, turkey, fish and seafood;
  • Eggs;
  • Cheese;
  • Milk and plain yogurt.

Foods of plant origin such as tofu, lentils, beans and chickpeas and oatmeal also contain great amounts of protein. However, these foods also contain carbohydrates, so it is important to be careful not to exceed the amount of this macronutrient in the diet. See the amount of protein in foods of animal and plant origin.

3. Food sources of fat

Food sources of fat are:

  • Vegetable fats,such as extra virgin olive oil, coconut oil and avocado oil;
  • Butter;
  • Oilseeds,such as chestnuts, almonds, peanuts and walnuts;
  • Seeds,such as chia, flaxseed, sesame, pumpkin and sunflower seeds.

Furthermore, foods such as salmon, sardines, tuna are also rich in fat and can be consumed. Know the amount of fat present in foods.

Flexible Diet Menu

The following table contains an example of a 3-day menu with 1500 calories:

Meal

Day 1

Day 2

Day 3

Breakfast

1 cup of unsweetened green tea + 1 scrambled egg +1 wholegrain French bread (50g) + 1 medium apple (150g) 150 ml whole milk + 2 slices of white bread (50g) + 1 small slice of ricotta (35g) + 6 strawberries (72g) 1 cup of coffee tea with 1 col of sugar coffee + 1 tapioca with 6 col tapioca soup and 1 medium slice of Minas cheese (30g) + 1 large slice of melon (110g)

Calories

286, 7 calories

437, 5 calories

444 calories

Morning snack

1 medium persimmon (110g) + 1 Brazil nut 1 large banana (90g) + 1 tablespoon peanut butter dessert ½ small avocado (135g) with 1 tbsp honey

Calories

104 calories

151, 2

185, 5 calories

Lunch

3 col white rice soup (50g) + 3 col. bean soup (51g) + 1 saucer of cooked cauliflower (60g) and 1 small tomato (50g) chopped, seasoned with 1 col. olive oil dessert + 60g of grilled sardines + 1 medium slice of watermelon (200g) 2 cups (280g) whole-grain pasta with tomato sauce + 2 tbsp (60g) braised ground beef + 1 dessert plate with lettuce and watercress salad + 1 small orange (90g) 2 medium eggplants (600g) roasted and stuffed with 100 g of tofu and fresh herbs + 3 tbsp of chickpea salad, with 2 tbsp (66g) with chopped tomato and onion and 1 tbsp of dessert of olive oil + 8 strawberries (96g)

Calories

492 calories

446, 2 calories

337 calories

Calories

½ medium papaya (155g) + 2 tbsp (30g) pumpkin seeds 1 medium mango (140g) + 1 walnut 150 ml whole milk + 1 small tangerine (100g)

Calories

172, 3 calories

120 calories

137 calories

Dinner

2 col boiled sweet potato soup (84g) + 60 g grilled chicken + 2 col. boiled pumpkin soup (72g) + 1 dessert plate of lettuce, tomato, coriander leaves and arugula salad + 1 small kiwi (76g) 4 tablespoons of bertalha stew with 1 egg + 3 tablespoons of brown rice + 3 tablespoons of beans + 1 tablespoon of olive oil + 10 grapes 2 medium boiled potatoes (225g) + 1 thigh (50g) cooked skinless chicken + 1 salad saucer with lettuce, arugula and spinach + 1 small guava (130g)

Calories

389, 6 calories

331, 5 calories

365 calories

Total calories

1444 calories

1486 calories

1468 calories

This table is just a sample menu, which may vary according to individual preferences and target weight, so it is recommended that you consult a nutritionist for an assessment of nutritional needs and prepare a personalized menu.

Benefits of flexible diet

By reducing the amount of calories in food, flexible dieting can help with weight loss.

Flexible diet is easy to follow, because there is no fixed menu that you must follow. In addition, the diet does not prohibit any food, helping to include only the foods you like best in your diet.

Who should not diet

By not considering food vitamins, such as vitamin A, vitamin C and minerals, such as iron, zinc and potassium, flexible diet is not indicated for those who suffer from a deficiency of any of these micronutrients, as in the case of anemia.

Also, because it is a high-carb diet, flexible dieting may not be a good option for people who have diabetes.

Flexible diet does not favor the introduction of new foods in daily life, and can make it difficult to change eating habits, which is one of the main factors responsible not only for weight loss, but also for maintaining the weight achieved.

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