important ! not all calories are created equal.

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For most people who want to lose weight, the following ratio is recommended:  • Proteins: 30-35% of total calories. • Fats: 20-25%. • Carbohydrates: 40-45%.

These are not strict rules, but rather a guideline that can be adapted to your needs. For example, if you have an active lifestyle or exercise, you may need more protein and carbohydrates. If you prefer low-carbohydrate diets, then the proportion of carbohydrates can be reduced, and the proportion of fats and proteins can be increased.

 Proteins are the building blocks of muscles, and they play a key role in weight loss. When you eat enough protein, you feel fuller for longer, which helps you avoid overeating. In addition, proteins speed up metabolism, as the body spends more energy digesting them. 

 Example: Imagine eating chicken breast with vegetables. You'll feel fuller for longer than if you ate a bowl of pasta with gravy. This is because protein is digested more slowly, and carbohydrates (especially fast ones, like in pasta) give a short-term burst of energy, after which you want to eat again. 

Fats are often demonized, but they are necessary for the normal functioning of the body. They help absorb vitamins (for example, A, D, E, and K), maintain hormonal balance, and give a long-lasting feeling of fullness. However, it is important to choose healthy fats: nuts, avocados, olive oil, fatty fish (salmon, mackerel).

Example: If you add a spoonful of olive oil or a handful of nuts to a salad, it will not only make the dish taste better, but will also help you not to feel hungry for longer. But it is better to give up fast food, chips and sweet pastries — they contain harmful trans fats, which not only interfere with weight loss, but are also harmful to health.

Carbohydrates are the main source of energy for the body. But not all carbohydrates are equally useful. Fast carbohydrates (sugar, white bread, sweets) cause a sharp spike in blood sugar, followed by an equally sharp drop, and you want to eat again. Slow carbohydrates (oatmeal, buckwheat, brown rice, vegetables) are absorbed gradually, providing a stable level of energy.

Example: If you eat oatmeal with berries and nuts for breakfast, you will feel cheerful and full until lunch. And if you drink sweet coffee with a bun, then in an hour you will want to have a snack.

• Reducing carbohydrates
  If you want to lose weight faster, you can reduce the proportion of carbohydrates to 30-35%, while increasing the amount of proteins and fats. This is especially effective for people with low physical activity. For example, instead of a plate of pasta for dinner, you can eat chicken with vegetables and avocado.
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  Increasing proteins
  If you are actively training, increase the proportion of proteins to 35-40%. This will help preserve muscles and speed up metabolism. For example, add more eggs, cottage cheese, fish and legumes to your diet.
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  Controlling fats
  Fats should not be reduced too much, but it is important to monitor their quality. If you reduce carbohydrates, then fats can make up as much as 30% of the diet, but these should be healthy fats.

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  Sugar and fast carbohydrates
  When losing weight, we try to create a deficit in the daily number of calories. It is best to create this deficiency by correcting the amount of sugar and fast carbohydrates. Try replacing sweets with fruits, and white bread with whole grains.
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  High-calorie drinks
  Soda, sugary coffee, alcohol – all this adds empty calories that do not give satiety. It is better to drink water, green tea or black coffee without sugar.
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  Fatty and fried foods
  Although fats are important, an excess of unhealthy fats (such as in fast food or fried potatoes) interferes with weight loss. Steam, bake, or boil.

The ratio of protein, fat, and carbohydrates is an important tool for weight management.Listen to your body, choose quality products and avoid overeating.