An indispensable component of the weight loss process is the establishment of adequate nutrition. Without abandoning a series of harmful products, it will not be possible to create a slim and high quality body, even taking into account physical activity.
What proper nutrition means and how to change it is described in detail in this article.
What does PP mean for weight loss?
All the substances necessary for normal life enter the human body through food. At the same time, the quality of food affects not only health, work ability, emotional state, but also appearance.
As a rule, excessive consumption of unhealthy foods contributes to weight gain. Thus, people who wish to lose weight in the first place need to reconsider their diet.
It must be understood that the right diet is not exhaustive diets and strict restrictions. It means eating the most natural and 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 lots of seasonal vegetables and fruits.
- 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 consist of 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 that category. All of this information can be prepared in a special table and printed (in front of each product, the calorie content must be indicated).
- From the list, it is necessary to choose the most preferred products and make a menu for them 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 losing weight need to observe the following main rule -the amount of calories consumed must be less than the expenditure.In other words, a small caloric deficit (20-25%) must be observed daily. In that case, the weight will begin to gradually decrease.
In calculating daily caloric intake, factors such as sex, height, weight, age and level of physical activity must be taken into account. To find out the exact value of this indicator, you must use a special online calculator, which can be easily found on the Internet.
Should you go to a nutritionist?
It is impossible to give an unambiguous answer to this question, since 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 research on the issues of adequate food and menu preparation;
- the development of concomitant illnesses (in the context of overweight);
- the appearance of signs of obesity (in this case, an individual approach should be applied to the patient), etc.
Anyway, a visit to the nutritionist will allow you to quickly understand the rules and principles of proper nutrition, in addition to having a ready menu that will take into account the individual characteristics of a certain person. However, if you wish, you can immerse yourself in 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 necessary to contact a nutritionist immediately.
What should be included in the diet?
Many people mistakenly believe that healthy eating is boring and unpleasant. However, this is a big mistake, as there is a wide variety of delicious foods that you can eat and lose weight at the same time.
Thus, with proper nutrition, the following ingredients can be included in the menu:
- Me at(chicken fillet, cow, turkey, veal, rabbit and other types of lean meat products).
- Fish and seafood(shrimp, squid, pollack, hake, salmon, tuna, trout, etc. ).
- Milk derivatives(milk, kefir, low-fat cottage cheese, cooked fermented milk, etc. ).
- Vegetables and greens(cucumber, tomato, white cabbage, Peking cabbage, cauliflower, broccoli, carrots, celery, radish, etc. ).
- Fruits and berries(apple, watermelon, quince, cherry, peach, raspberry, blackberry, blueberry and many others).
- Cereals, legumes(corn, buckwheat, brown rice, beans, chickpeas, lentils).
- Walnut seeds(hazelnuts, almonds, walnuts, pistachios).
So, as can be seen from the list above, proper nutrition involves eating a fairly large number of various foods. Furthermore, this list is far from exhaustive.
Separately, it should be noted that in the formation of a menu of healthy products, the balance of KBZhU must 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 objective (for example, losing weight, gaining weight, "drying" the body, etc. ).
How to organize a PP for women?
As mentioned above, when developing a menu, be sure to take into account your daily calorie intake. It should be noted that the value of this indicator for women and men will be different due to the physiological characteristics.
On average, for the female body, the total energy value of the products per day should vary from 1, 800 to 2, 000 kcal. When losing weight, a small caloric deficit should be observed.
In addition, in most cases of switching 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.
Therefore, if a woman wants to get rid of excess weight, when designing a menu, it is necessary to take into account the following proportion of BJU: proteins (50%), fats (20%), carbohydrates (30%).
So far, a large number of ancillary services have been developed that make it possible to compose a healthy food menu for every day, as well as to account for the consumption of food and beverages in it.
How do you develop the habit of eating according to the rules?
It should be noted immediately that adequate nutrition should not be perceived as a necessary temporary measure for weight loss. With this approach, weight loss will only be possible for a while. In case of returning to the previous way of life, the extra pounds will also return.
Eating healthy foods should become a habit and an integral part of life. However, in practice, it is quite difficult to abandon all harmful products at once. The transition should be smooth. At the same time, for simplicity, 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, contains nothing useful, but often, on the contrary, it includes harmful substances (for example, palm oil).
- Make it a habit to drink tea or coffee without added sugar.
- You should not go to the grocery store to buy food, experiencing severe hunger, as in this case the chance of making a harmful purchase increases significantly. It is best to prepare the necessary dishes in advance and to dissolve them in containers.
- A state of extreme hunger must be avoided. There should be 5 meals a day with an interval of 2-3 hours.
Thus, obeying all these rules, the body will gradually rebuild itself into a new form of nutrition, after which the desire for harmful products will disappear. However, it is important to resist this transition period without allowing interruptions.
Usually,proper nutrition is one of the first steps to create 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 stretch the skin. Therefore, all of these measures must be used in combination.