How Much Proteins, Carbohydrates, And Fats Should A Person Intake Per Day

[LoShiNi]

It is very important to control the amount of proteins, fats, and carbohydrates that enter your body. It is recommended that you intake 30% proteins, 30% fats, 40% carbohydrates, 1 oz of fiber, as well as microelements and vitamins per day.

Daily protein ration

The daily protein ration plays an important role in reducing, regulating, and controlling weight. There are practically no protein reserves in the human body. New proteins can be synthesized only from amino acids supplied with food. Proteins can’t be formed from the substances that make up carbohydrates and fats.

The lack of proteins in the body can have the following negative effects:

>> violation of the activity of endocrine glands;
>> hormonal disorders;
>> deterioration of the absorption of nutrients, certain vitamins, healthy fats, and a number of trace elements;
>> problems with the heart muscle;
>> reduction of muscle mass (muscle dystrophy);
>> decreased skin elasticity, premature aging;
>> weakening and loss of hair;
>> deterioration of memory and working capacity;
>> the body that experiences a lack of protein begins to “feed” on its own muscle tissue.


Each meal should contain protein. Your body absorbs the maximum amount of proteins if you intake 1 oz of proteins with each major meal.

Especially if you want to lose weight, your body should receive a sufficient amount of proteins. They give you a prolonged feeling of satiety and are indispensable for the formation of muscle tissues and the splitting of the fatty layer. After all, if you want to maintain a sustainable result, you should lose extra pounds at the expense of the fat mass and not the muscle mass.

To maintain your immune system and slow down the aging process of your body, you should make sure that your daily ration includes products (berries, fruits, vegetables) rich in antioxidants (Vitamins A, B, C, E, selenium, zinc, etc.).

Fiber sources

Fiber (vegetable fibers) is responsible for the normal functioning of the digestive system. Herbs, fruits, vegetables, legumes, nuts, seeds, and whole-wheat grains are some of the products that are rich in fiber.

Nowadays, most of us overuse refined and processed products that contain a minimal amount of dietary fiber. Deficiency of fiber in your body can negatively affect your digestive system. It can cause uncomfortable sensations and will slow down satiety. As a consequence, you might overeat and gain excessive pounds.

Fat sources

You can use hemp, olive and flaxseed oil, flax seeds, olives, avocados, broccoli, walnuts, and leafy vegetables to provide your body with the required daily ration of unsaturated fats (Omega-3). Omega-3 fatty acids regulate the processes of fat metabolism, stimulate the activity of cell membranes, and boost the immune and cardio-vascular systems. In addition, they have anti-inflammatory properties that take part in the formation of a number of substances. These substances are necessary for the brain. Besides, they positively affect your vision, coordination, mood, and assimilation of information.

Keep in mind that the intake of the necessary amount of proteins, fats, and carbohydrates is extremely important for the normal functioning of your body and your overall well-being. Take care of yourself and stay healthy and happy!