An indispensable component of the weight loss process is the establishment of proper nutrition. Without abandoning a number of harmful products, it will not be possible to create a high-quality, slim body, even taking into account physical activity.
This article describes in detail what is meant by proper nutrition and how to switch to it.
What does PP mean for weight loss?
All substances necessary for normal life enter the human body through food. At the same time, the quality of food affects not only health, the ability to work, emotional state, but also appearance.
As a general rule, excessive consumption of unhealthy foods contributes to weight gain. Therefore, people who want to lose weight should first reconsider their diet.
It should be understood that proper nutrition is not exhausting diets and rigid restrictions. It means eating the most natural, high-quality products that will have a beneficial effect on the body and body condition, saturating the person with all the necessary micro and macro elements.
You can list several basic principles of proper nutrition that people who want to lose weight should follow:
- Total rejection of fast food and unhealthy sweets (milk chocolate, sweets, etc. ).
- Eat plenty of vegetables and fruits in season.
- Limit the consumption of refined foods (vegetable oil, white wheat flour, sugar, white rice, etc. ).
- Drink at least 1. 5-2 liters of water a day.
- The main part of the daily diet should be protein foods. They give a feeling of fullness for a long time. It is also an important component in building muscle tissue.
How to create a menu for you?
To create a healthy nutrition menu, follow these steps:
- First, you need to determine which products fall into this category. All this information can be drawn up in a special table and printed (in front of each product, you must indicate the caloric content).
- From the list formed, it is necessary to choose the most favorite products and from them make a menu for every day. It can also be described in table form.
Another important step is to calculate the correct amount of calories.
People who lose weight should observe the following main rule:the amount of calories consumed must be less than the amount expended.In other words, a small calorie deficit (20-25%) should be observed daily. In this case, the weight will gradually begin to disappear.
When calculating your daily calorie intake, factors such as gender, height, weight, age, and level of physical activity must be taken into account. To find out the exact value of this indicator, you need to use a special online calculator, which can easily be found on the Internet.
Should you see a nutritionist?
It is impossible to give an unequivocal answer to this question, as it will depend on many factors, for example:
- financial capabilities of a person who wants to get rid of unnecessary numbers on the scale;
- the presence / absence of time for independent investigation of the problems of proper nutrition and menu preparation;
- the development of concomitant diseases (against the background of overweight);
- the appearance of signs of obesity (in this case, an individual approach should be applied to the patient), etc.
In any case, a trip to a nutritionist will allow you to quickly understand the rules and principles of proper nutrition, as well as get a ready-made menu that will take into account the individual characteristics of a particular person. However, if you wish, you can delve into all these nuances on your own by developing your own diet.
Today, there is a lot of information in the public domain related to healthy eating, so to master this area it is not at all necessary to immediately contact a nutritionist.
What should be included in the diet?
Many people mistakenly believe that eating healthy is boring and unpleasant. However, this is a big mistake, as there is a wide range of delicious foods that you can eat and lose weight at the same time.
So, with proper nutrition, the following ingredients can be included on the menu:
- Meat(chicken fillet, beef, turkey, beef, rabbit and other types of lean meat products).
- Fish and shellfish(shrimp, squid, pollock, hake, salmon, tuna, trout, etc. ).
- Dairy products(milk, kefir, low-fat cottage cheese, fermented baked milk, etc. ).
- Vegetables and greens(cucumbers, tomatoes, white cabbage, Peking cabbage, cauliflower, broccoli, carrots, celery, radishes, etc. ).
- Fruits and berries(apples, watermelon, quince, cherry, peach, raspberry, blackberry, blueberry and many others).
- Cereals, legumes(millet, buckwheat, brown rice, beans, chickpeas, lentils).
- Walnut seeds(hazelnuts, almonds, walnuts, pistachios).
Therefore, as you can see from the list above, proper nutrition involves eating a large number of diverse foods. Furthermore, this list is far from exhaustive.
Separately, it should be noted that when forming a menu of healthy products, the balance of KBZhU should be observed. The following proportion should be reflected in the daily diet:
- proteins (30-40%);
- fats (20-25%);
- carbohydrates (40-50%).
These values can be adjusted depending on the goal (eg lose weight, gain weight, "dry" the body, etc. ).
How to organize a PP for a woman?
As mentioned above, when developing a menu, be sure to factor in your daily calorie intake. It should be noted that the value of this indicator for women and men will differ due to physiological characteristics.
On average, for the female body, the total energy value of the products per day should vary from 1800 to 2000 kcal. When losing weight, a small calorie deficit should be observed.
Also, in most cases of change to a healthy diet, the main goal of many women is to lose excess weight. This moment must also be taken into account when developing a daily diet.
So, if a woman wants to get rid of excess weight, when drawing up a menu, it is necessary to take into account the following ratio of BJU: protein (50%), fat (20%), carbohydrates (30%).
To date, a large number of auxiliary services have been developed that allow to compose a menu of healthy food for every day, as well as to count the consumption of food and beverages in it.
How do you develop the habit of eating according to the rules?
It should be noted right away that proper nutrition should not be perceived as a necessary temporary measure to lose weight. With this approach, weight loss will be possible only for a while. In case of returning to the previous way of life, the extra kilos will also return.
Eating healthy food should become a habit and become an integral part of life. However, in practice, it is quite difficult to give up all harmful products at one time. The transition should be smooth. At the same time, to simplify it, it is recommended to follow the following tips:
- All harmful products should be replaced with useful analogues (for example, instead of sweets, eat dried fruits, instead of white bread, eat whole grains).
- You should make a varied menu, including only your favorite foods (for example, you shouldn't "choke" on buckwheat if you don't like it).
- Periodically it is necessary to change boring ingredients.
- When visiting the store, you should carefully read the composition on the label. Sometimes a product that at first glance seems harmless, in fact, does not contain anything useful, but often, on the contrary, it includes harmful substances (for example, palm oil).
- Get in the habit of drinking tea or coffee without added sugar.
- You should not go to the store for food, experiencing severe hunger, since in this case the possibility of making a harmful purchase significantly increases. It is better to prepare the necessary dishes in advance and dissolve them in containers.
- A state of extreme hunger should be avoided. There should be 5 meals a day with an interval of 2-3 hours.
Therefore, observing all these rules, the body will gradually rebuild itself to a new format of nutrition, after which the desire for harmful products will disappear. However, it is important to withstand this transition period without allowing interruptions.
Usually,Proper nutrition is one of the first steps in creating the body of your dreams.. . . However, it is important to remember that without physical activity it will not be possible to tone the muscles and tighten the skin. Therefore, all of these measures must be used in combination.