An essential part of the weight loss process is to establish proper nutrition. If you don't give up many harmful products, even if you consider physical exercise, you can't make a slim and high-quality body.
This article describes in detail what proper nutrition is and how to convert it into nutrition.
What does PP mean for weight loss?
All the substances needed for normal life enter the human body through food. At the same time, the quality of food not only affects health, work ability, emotional state, but also affects appearance.
Usually, excessive consumption of unhealthy foods can lead to weight gain. Therefore, people who want to lose weight first need to reconsider their diet.
It should be understood that the right food does not exhaust the diet and strict restrictions. This means that eating the most natural and high-quality products will have a beneficial effect on the body and physical conditions, so that people have all the necessary micro and macro elements.
You can list some basic principles of proper nutrition, basic principles that those who want to lose weight should follow:
- No fast food and unhealthy sweets (milk chocolate, candies, etc. ) are completely rejected.
- Eat a lot of seasonal vegetables and fruits.
- Restrict the consumption of refined foods (vegetable oil, white flour, sugar, white rice, etc. ).
- Drink at least 1. 5-2 liters of water every day.
- The main part of the daily diet should be protein foods. They give people a sense of fullness for a long time. It is also the main component of building muscle tissue.
How to create a menu for yourself?
To create a healthy nutrition menu, follow these steps:
- First, you need to determine which products fall into this category. All of this information can be drawn and printed in a special table (in front of each product, you must indicate the calorie content).
- From the formed list, it is necessary to choose the favorite product and select a menu from it every day. It can also be described in the form of a table.
Another important step is to calculate the correct amount of calories.
People who lose weight need to follow the following main principles −The calories consumed should be less than the calories consumed.In other words, a small amount of calorie deficiency (20-25%) should be observed every day. In this case, the weight will gradually disappear.
When calculating daily calorie intake, factors such as gender, height, weight, age and physical activity level must be considered. To find out the exact value of this indicator, you should use a special online calculator, which can be easily found on the Internet.
Should you go to a nutritionist?
Since this question depends on many factors, it is impossible to give a clear answer, such as:
- The financial ability of people who want to get rid of unnecessary numbers;
- Whether there is time for independent research on proper nutrition issues and menu preparation;
- Accompanying disease development (with overweight as a background);
- The appearance of signs of obesity (in this case, a separate method should be taken for the patient), etc.
In any case, a trip to a nutritionist will allow you to quickly understand the rules and principles of proper nutrition and get a ready-made menu that will take into account the personality of a particular person. However, if you wish, you can formulate your own diet to refine all these nuances.
Nowadays, there is a lot of information about healthy eating in the public domain, so to master this field, there is no need to contact a nutritionist immediately.
What should be included in the diet?
Many people mistakenly believe that eating healthy is boring and unpleasant. However, this is a big misunderstanding, because you can eat a lot of weight-loss foods at the same time and you can lose weight.
Therefore, with proper nutrition, the following ingredients can be included in the menu:
- meat(Chicken fillet, beef, turkey, veal, rabbit and other types of lean meat products).
- Fish and seafood(Shrimp, squid, cod, cod, salmon, tuna, trout, etc. ).
- Dairy products(Milk, kefir, low-fat cheese, fermented baked milk, etc. ).
- Vegetables and vegetables(Cucumbers, tomatoes, cabbage, Beijing cabbage, cauliflower, broccoli, carrots, celery, radish, etc. ).
- Fruits and berries(Apples, watermelons, papaya, cherries, peaches, raspberries, blackberries, blueberries, etc. ).
- Cereals, legumes(Millet, buckwheat, brown rice, beans, chickpeas, lentils).
- Nuts, seeds(Hazelnuts, almonds, walnuts, pistachios).
Therefore, as can be seen from the above list, proper nutrition involves eating a considerable amount of various foods. In addition, the list is very exhaustive.
In addition, it should be noted that when forming a healthy product menu, one must pay attention to the balance of KBZhU. The following proportions should be reflected in the daily diet:
- Protein (30-40%);
- Fat (20-25%);
- Carbohydrates (40-50%).
These values can be adjusted according to the goal (for example, weight loss, weight gain, ``drying'' the body, etc. ).
How to organize PP for women?
As mentioned above, when developing the menu, be sure to consider your daily calorie intake. It should be pointed out that due to physiological characteristics, the value of this indicator for men and women will be different.
On average, for women, the total energy value of a product should vary between 1800 and 2000 kcal per day. When losing weight, you should pay attention to insufficient calorie intake.
In addition, in most cases, switching to a healthy diet, the main goal of many women is to lose weight. This moment must also be considered when establishing a daily diet.
Therefore, if women want to get rid of excess weight, when drawing the menu, it is necessary to consider the following BJU ratios: protein (50%), fat (20%), carbohydrate (30%).
So far, a large number of auxiliary services have been developed so that you can write a healthy food menu every day and calculate the food and beverage consumption in it.
How do you develop the habit of eating according to the rules?
It should be pointed out immediately that proper nutrition should not be seen as a necessary temporary measure for weight loss. Using this method, weight loss can only be done within a period of time. If you return to the previous lifestyle, the excess weight will also return.
Eating healthy food should become a habit and an integral part of life. However, in reality, it is very difficult to give up all harmful products at once. The transition should be smooth. At the same time, for the sake of simplicity, it is recommended to pay attention to the following tips:
- All harmful products must be replaced with useful analogs (for example, don’t eat sweets, eat dried fruits, don’t eat white bread, eat whole grains).
- You should make a variety of menus that include only the food you like (for example, if you don’t like buckwheat, don’t "ch" it).
- Regular replacement of boring ingredients is necessary.
- When you go shopping, you should read the ingredients on the label carefully. Sometimes products that seem harmless at first glance do not actually contain anything useful, but instead, they usually contain harmful substances (for example, palm oil).
- Get in the habit of drinking tea or coffee without adding sugar.
- Due to severe hunger, you should not go to the store to buy things, because in this case, the chances of making harmful purchases will greatly increase. It is best to prepare the necessary dishes in advance and then disperse them in the container.
- A state of extreme hunger should be avoided. There should be 5 meals a day, 2-3 hours apart.
Therefore, following all these rules, the human body will gradually rebuild into a new form of nutrition, after which the craving for harmful products will disappear. However, it is important to withstand this transition period without causing interference.
Generally speaking,Proper nutrition is one of the first steps to create a dream body. . . However, it is important to remember that without physical exercise, it is impossible to tighten the muscles and tighten the skin. Therefore, all these measures should be used in combination.