Nutrition

SHMONDENKO

Nutrition

Basic Concepts of PFC

PFC stands for the three main sources of energy for our bodies: P for protein, F for fat, and C for carbohydrates.

Protein
is essential for building and repairing tissues and for metabolic reactions
Fats
help absorb certain vitamins and produce hormones
Сarbohydrates
provide energy and strength

It's important to ensure we get the right amount of each element every day

Protein

1g of protein per 1kg of body weight

Fats

1g of fat per 1kg of body weight

Сarbohydrates

weight multiplied by 4g for carbohydrates

Another crucial concept in maintaining a healthy diet is calories.

Many people mistakenly believe that a food's energy value determines its usefulness, but this is not true.

To calculate the minimum daily calories, use the formula:

for men, minimum = your weight x 24.2 kcal.

Keep in mind that this figure doesn't take into account any physical activity during the day.

Also, each item has a different caloric value:

Protein

contains 4 kcal/g

Fats

contain 9 kcal/g

Carbohydrates

contain 4 kcal/g

What kinds of PFCs are there?

Protein

Protein can come from plant or animal sources.

Protein is made up of 22 types of amino acids, and 9 of them are essential amino acids that we must get from food

The main difference between plant and animal proteins is the composition of different amino acids.

Fish
Eggs
Dairy products
Red meat
Poultry

They are complete sources of protein because they contain all 9 essential amino acids.

Whole grains
Lentils
Nuts
Beans
Legumes
Certain fruits, such as avocados
Soybeans
Hemp seeds
Rice
Peas

Fats

Also come in several varieties

Carbohydrates

Simple (fast) carbohydrates and sugar are easily digestible carbohydrates that have a high glycemic index.

The glycemic index is a very important indicator when choosing carbohydrates. The GI index is a measure of the rate at which glucose enters the bloodstream. The higher this index, the faster the glucose enters the blood and the sharper will be the jump in its level, respectively the release of insulin. (See an example of a GI food table)

One of the main principles of nutrition that I advise to adhere to - this is collagen diet

What is collagen? What is the collagen diet?

Collagen

Collagen is a general term for the main structural proteins found in the skin and connective tissues in humans and animals and makes up about 30% of the protein in the human body. The principal function of collagen is to keep the skin healthy and help wounds and scars heal properly. It is broken down in the body into amino acids, which are then used for cell building and regeneration.

Collagen is comprised of 19 amino acids (for example, glycine, proline, hydroxyproline, lysine, and arginine). There are at least 29 types of collagen. Humans have mainly Types I-III:
• Type I exists mainly in the skin, tendon, vasculature, organs, and bone.
• Type II is in cartilage, and
• Type III is in reticular fibers (thin branching fibers in connective tissue).

The collagen diet

The collagen diet is an eating plan that emphasizes avoiding too much sugar and refined carbohydrates and consuming foods high in collagen. Since collagen levels decline with age, eating more collagen can help maintain youthfulness, energy, and beauty.

• Fish
• Chicken
• Egg whites
• Citrus fruits
• Berries
• Red and yellow vegetables
• Garlic
• White tea
• Leafy greens
• Cashews
• Tomatoes
• Bell peppers
• Beans
• Avocados
• Soy
• Herbs high in collagen (Chinese knotweed, horsetail, gynostemma)
• Herbs that help to produce collagen (gotukola, bala, ashwagandha)

Collagen plays an important role in many functions of the body, and following a collagen diet may have the following health benefits:

1. Improves skin health
Collagen improves skin elasticity and moisture. As you get older, your body stops creating as much collagen, which can lead to dry skin and wrinkles.

2. Prevents bone density loss
Collagen is a major part of bone mass. Winc your body produces less collagen as you age, it is important to eat foods that promote collagen production.

3. Eases joint pain
Advancing age increases the risk of osteoporosis (weak bones) which can also have an impact on joints. Collagen maintains the balance of cartilage in the body, which plays a crucial role in maintaining joint health and protecting bones from damage.

4. Promotes heart health
Without enough collagen, your arteries can weaken, constrict, and transport blood less effectively. Lack of collagen can lead to atherosclerosis, which is a condition in which plaque builds up in the arteries and leads to hardening or narrowing.

5. Promotes hair and nail growth
Collagen helps you maintain healthy hair and nails, encouraging shine and strength.

6. Promotes gut health
Collagen is beneficial to intestinal health, aiding digestion, repairing the lining of the gut, and promoting the growth of healthy gut bacteria.

7. Boosts metabolism
Collagen may boost metabolism, which improves your ability to burn fat and manage weight.

Although many of these claims have not been scientifically proven, the overall diet recommendations of the collagen diet (minus the supplements) often contain many foods that are recommended for a healthy diet.

How do I make up my own diet?

The well-known golden rule of gaining muscles is to consume more than you spend!

You can do your own calculation using the following formula:

For men:
Weight (kg) x 30 = number of kcal +500 kcal (everything is strictly individual, this is an average value, adjust it based on your body's constitution and physical activity during the day and on training)

I advise you to include daily in your diet:
Meat (poultry)
Cereals
Cottage cheese (for those who eat dairy products)
Eggs
Vegetables
Water (at least 1.5 liters)

Where the ratio of proteins, fats and carbohydrates was in the following proportions:

For men

Protein

20%-30%

Fats

10%-20%

Carbohydrates

50%-60%

To put it simply, the recommended daily intake of fats is at least 0.8 grams per kilogram of body weight, while the recommended daily intake of protein is 2 grams per kilogram of body weight. As for carbohydrates, it's recommended to consume twice as many grams of carbohydrates as protein

Sample menus

It is a common misconception that weight loss and shedding are the same process. However, they are not the same.

Losing weight doesn't necessarily mean losing only fat mass. It can also lead to a reduction in water mass, glycogen, and muscle mass (fat-free mass)

When it comes to reducing total body weight, a balanced diet and caloric deficit are usually sufficient.

On the other hand, when the goal is to achieve a leaner physique, the focus should be on reducing fat deposits while minimizing muscle loss.

Step 1
Set a goal

If you want to lose more than 5-10% of your total body weight, the time frame ranges from 12 to 20 weeks or more.

The average rate at which our bodies can get rid of fat painlessly is less than 0.5-1% of the body weight per week.

Step 2.
Determine calorie requirements

First, we need to determine the number of calories our body needs to function (basal metabolic rate). The value shows how many calories we burn during a day at rest.

The calculation formula is a mathematical model that takes into account our height; weight, age and gender.

Step 3.
Determining activity level

After calculating your BMR, we can calculate the amount of kcal to maintain based on your level of physical activity.

To do this, multiply your BMP result by your activity rate for the week:

1.2 for a sedentary lifestyle.

1.375 for irregular exercise (one to three times a week)

1.55 for moderate frequency of activity (3 to 5 workouts per week)

1.725 - for daily workouts (6 to 7 per week)

1.9 for high frequency of training (more than 7 times a week)

Step 4.
Determine calorie deficiency

To lose 0.4 kg of fat in a week, you need to create a deficit of ≈3500 kcal, or ≈500 kcal per day.

This is a safe and reasonable rate of fat loss that will lead to positive changes in physical condition over time without sacrificing muscle mass.

Step 5.
Determine the protein, carbohydrate, and fat fraction

Protein contains 4 kcal/g;

Carbohydrates contain 4 kcal/g;

Fat contains 9 kcal/g.

Protein

The recommended daily allowance for protein in lean body is 2 to 3.5 g per 1 kg of body weight. This ratio allows you to get rid of excess fat while maintaining muscle mass.

Fats

The recommended daily allowance for fat in lean body is 0.5 to 1 g per 1 kg of body weight.

When developing a diet to shed a body, it's important to choose foods that contain unsaturated fats to minimize the risk of heart disease. We recommend limiting saturated fat intake to no more than 10% of your total caloric intake

Carbohydrates

To calculate the amount of carbohydrates in a shredding body diet, you need to subtract the proportion that comes from protein and fats from the total amount of calories needed. After dividing this figure by 4, you will get the optimal number of carbohydrates in grams.

Menu samples:

First stage (losing weight/shre)dding)

PFC - Protein 50%; fat 20%; carbohydrates 30%

The first stage lasts 4 weeks

Breakfast:

nonfat cottage cheese - 200 g
wholemeal toast
fruit

Lunch:

steamed fish, braised breast or beef - 200 g
porridge boiled in water without sugar, milk and butter (any kind, except white rice) - 100 g
vegetables - 100 g

Dinner:

poultry - 150g
stewed vegetables - 100g
porridge - 100g

Second stage (no carbohydrate)

The second stage lasts only 7 days.
70% proteins, 20% fats, and 10% carbohydrates.

Only complex carbohydrates are allowed (in the first half of the day). Toast and any bread, even wholemeal, are excluded, fruit - too. The amount of cooked porridge is drastically reduced. Otherwise, you can follow the scheme of the first stage.

Breakfast:

nonfat cottage cheese - 200 g
bread
fruit

Lunch:

steamed fish or stewed breast or beef - 200 g
porridge boiled on water without sugar, milk and butter (any kind, except white rice) - 100 g
salad with fresh vegetables - 100 g

Dinner:

poultry - 150g
stewed vegetables - 100g

Third stage (water elimination)

Duration - one week (7 days).

During this period of drying all carbohydrates are excluded from the menu, and regular water is replaced by distilled water. Other products from the first stage remain in limited quantities.

Breakfast:

salad with fresh vegetables - 120 g
boiled white egg - 3-4 pcs
1 tbsp. spoon of any boiled grits

Second breakfast:

2 tbsp. any boiled grits
chicken breast - 120 g
fresh vegetables

Lunch:

fish stew or steamed - 200g
salad with fresh vegetables without any salt

Afternoon snack:

sport nutrition

Dinner:

boiled or steamed seafood - 200 grams
greens

Stage 4 (recovery stage)

This stage lasts for 5 to 6 days.

During this period, it is recommended to reintroduce slow carbohydrates with a low glycemic index into the diet. In general, you can follow the menu scheme of the first stage.

I have written menu samples, but keep in mind that nutrition is an individual thing! Guided by the menus, you can change the variation of products and number of meals! The main thing is to remember about PFC!

A solid foundation for proper nutrition begins with the creation of a well-curated food list. These food items can be classified into three groups:

Recommended

essential for a balanced diet

Permissible

can be consumed in moderation

Unrecommended

Recommended

Meats, eggs, organ meats;
Seafood and any variety of fish;
Low-fat dairy products;
Whole grains and cereals;
Legumes, nuts, and seeds;
Non-starchy vegetables and leafy greens;
Low-sugar fruits and berries;
Unrefined oils.

Grains deserve special recognition, and optimal choices include buckwheat, brown rice, wheat, barley, and quinoa. When it comes to meat, lean options like turkey, rabbit, chicken, beef, and veal are preferable. Dairy products can encompass any variety with low fat content. Among vegetable oils, highly beneficial options include olive, flaxseed, coconut, rice bran, sesame, mustard, and avocado oil.

Permissible (to be enjoyed in moderation):

Starchy vegetables, sweet fruits, and dried fruits;
Durum-wheat pasta, flour;
Natural sweeteners like honey, marshmallows, fruit pastilles, and dark, bitter chocolate;
Canned goods, low-calorie jams, and sauces;
Crispbreads, slices, whole grain bread, lavash, and tortillas.

It is worth emphasizing the inclusion of permissible sweets in a balanced diet. These sweet indulgences (such as chocolate, marmalade, and marshmallows) should only contain natural ingredients without added sugars or additives. Additionally, specialized dietary and sports products can be consumed in limited quantities, including protein bars, baking mixes, cookies or biscuits, pancakes, and dragees, among other options.

Unrecommended:

Refined sugar, including brown sugar;
White wheat flour, bread, or dough;
Any confectionery products, sweets;
Carbonated beverages, fruit juices;
Fast food, dry cereals, instant porridge;
All store-bought pastries, bars, bread.

While the following products are not recommended, it's understandable that completely eliminating them from your diet may be challenging. In such cases, you can moderately consume them. You can include the desired product in your menu, but it's important to ensure it doesn't make you gain weight. For instance, you can incorporate it into your Breakfast or have it as a mid-morning Snack, or reserve it for days when you do physical exercises. Nevertheless, it is advisable to avoid excessive consumption of "empty" calories if you aim to achieve your goals efficiently.

Here is a breakdown of meal distribution:

Breakfast - incorporate complex carbohydrates, proteins, and healthy fats;

Snack - opt for simple carbohydrates and fiber-rich options;

Lunch - enjoy a light soup along with proteins, fats, and carbohydrates;

Snack - choose carbohydrates or healthy fats combined with proteins;

Dinner - focus on a light protein source, fiber, and a modest amount of healthy fats;

Snack - preferably opt for dairy products rich in protein.

The majority of your daily calorie intake and carbohydrates should be consumed during the first half of the day to replenish energy reserves in the body. As the day progresses, meals should become lighter, with an emphasis on protein. It is advisable to consume sweets before Lunch, and ensure that fiber is incorporated into all meals throughout the day.

Now, I will present various meal plan variations with different calorie levels. However, it's crucial to note that these are merely examples for you to consider while designing your own menu. I cannot provide an exact prescription for what you should eat since everyone has unique food preferences, dietary needs, and potential allergies. Hence, it would be inappropriate to give you specific meals. Instead, my aim is to guide you on how to calculate your calorie intake and create a personalized meal plan.

To assist you in monitoring your calorie intake, I recommend using calorie tracking apps such as FatSecret or Yazio.

Furthermore, you have the flexibility to make substitutions for proteins, fats, and carbohydrates based on your preferences. For instance, you can replace rice with pasta, chicken with turkey, or nuts with cheese.

Important!

1

When taking supplements, it's crucial to follow the recommended dose and course of intake recommended by specialists or your doctor.

2

Always be aware of any unhealthy reactions and consider changing the brand or completely discontinuing use if necessary.

3

Each supplement has its own contraindications, so it's essential to study their list.

4

Some supplements should be taken on an empty stomach, before or after a workout, according to the manufacturer's, specialist's, or doctor's instructions.

5

By incorporating supplements into a well-balanced diet and exercise routine, you can reap the maximum benefits of sports nutrition.