fat loss

[NEDOartem]

Мне 15 лет, рост 182 см, вес 75 кг. Я планирую сбросить до 70 кг. Какое количество белков, жиров, углеводов и калорий мне следует потреблять?

 

[emeraldpill]

Just eat below maintenance and have about 2g protein per kg body weight

 

[NEDOartem]

Просто ешьте меньше, чем необходимо для поддержания веса, и употребляйте около 2 г белка на килограмм массы тела.

Я потребляю 150-180 белков, 200-250 углеводов и 40-60 жиров в день.

 

[emeraldpill]

Я потребляю 150-180 белков, 200-250 углеводов и 40-60 жиров в день.

That’s good

 

[Pearex]

Just eat below maintenance and have about 2g protein per kg body weight

Unless engaging in strenuous exercise 2g of protein at this age unnecessarily strains the kidneys 1.5 - 1.6 g is more than sufficient

 

[Molotongo]

Why tf does he speak russian or whatever

 

[Pearex]

Я потребляю 150-180 белков, 200-250 углеводов и 40-60 жиров в день.

Белок 150-180 г немного многовато. Если вы не профессиональный бодибилдер 130-150 г достаточно для роста мышц и безопаснее для почек
Потребление жиров очень низкое. В 15 лет вам обязательно нужно увеличить потребление полезных жиров (оливковое масло, орехи) до 65-75 г для правильного развития гормонов
Уровень углеводов поддерживается на этом уровне для обеспечения оптимального уровня энергии и роста.

 

[emeraldpill]

Unless engaging in strenuous exercise 2g of protein at this age unnecessarily strains the kidneys 1.5 - 1.6 g is more than sufficient

not going to the gym or playing a sport is such a looksmin, everyone should do that by default

Regardless 2g of protein per kg is not straining your kidneys

 

[emeraldpill]

Why tf does he speak russian or whatever

people are from other countries

 

[Pearex]

not going to the gym or playing a sport is such a looksmin, everyone should do that by default

Regardless 2g of protein per kg is not straining your kidneys

This comprehensive report, prepared by the World Health Organization (WHO) and FAO, sets upper limits and safe limits for non-exercising and developing children. It scientifically demonstrates, using tables, that a value of 2g/kg is excessive for a non-exercising young person

page 177
This page contains a "Safe level of protein intake" table for young people aged 15-18.

page 224
This page is directly titled "Renal Function"

pages 230-231
This section discusses the question "Is there a maximum limit of dietary protein intake"

Take a look at these they won't take up much of your time


Article examining the effects of high protein intake, when not supported by exercise, on bone mineralization and urinary tract:

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https://pmc.ncbi.nlm.nih.gov/articles/PMC4045293/?hl=tr-TR

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This article explains how high protein intake causes "hyperfiltration" (excessive filtering) in the kidneys, forcing them to work harder than normal

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https://www.nature.com/articles/nrneph.2012.197?hl=tr-TR

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