An indispensable component of the process of losing weight is the establishment of proper nutrition. Without abandoning a number of harmful products, it will not be possible to create a slender and high-quality body, even taking into account physical activity.
What is meant by proper nutrition and how to switch to it is described in detail in this article.
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, ability to work, emotional state, but also appearance.
As a rule, excessive consumption of unhealthy foods contributes to weight gain. Thus, people who want to lose weight, first of all, need to reconsider their diet.
It should be understood that the right food 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 a person with all the necessary micro and macro elements.
You can list several basic principles of proper nutrition that should be followed by people who want to lose weight:
- Complete rejection of fast food and unhealthy sweets (milk chocolate, sweets, etc. ).
- Eating a lot of seasonal vegetables and fruits.
- Limiting the consumption of refined foods (vegetable oil, white wheat flour, sugar, white rice, etc. ).
- Drink at least 1. 5-2 liters of water daily.
- The main part of the daily diet should be protein foods. They give a feeling of fullness for a long time. It is also a major component in building muscle tissue.
How to create a menu for yourself?
To create a healthy nutrition menu, follow these steps:
- First of all, you need to determine which products fall into this category. All this information can be drawn up in a special table and printed out (in front of each product, you must indicate the calorie 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 the form of a table.
Another important step is calculating the correct amount of calories.
Losing weight people need to observe the following main rule -the amount of calories consumed should be less than the expended.In other words, a small calorie deficit (20-25%) should be observed daily. In this case, the weight will gradually start to go away.
When calculating the 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 should 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 scales;
- the presence / absence of time for independent research of the issues of proper nutrition and the preparation of the menu;
- 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 in order 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 unpalatable. However, this is a big misconception, since 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 in the menu:
- Meat(chicken fillet, beef, turkey meat, veal, rabbit and other types of lean meat products).
- Fish and seafood(shrimp, squid, pollock, hake, salmon, tuna, trout, etc. ).
- Milk 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).
- Nuts, seeds(hazelnuts, almonds, walnuts, pistachios).
Thus, as can be seen from the above list, proper nutrition involves eating a fairly large number of various foods. Moreover, this list is far from exhaustive.
Separately, it should be noted that when forming a menu of healthy products, the balance of KBZhU must be observed. The following ratio 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 (for example, to 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 take into account the 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 products per day should vary from 1800 to 2000 kcal. When losing weight, a small calorie 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.
So, if a woman wants to get rid of excess weight, when drawing up the menu, it is necessary to take into account the following ratio of BJU: proteins (50%), fats (20%), carbohydrates (30%).
To date, a huge number of auxiliary services have been developed that allow you to compose a healthy food menu for every day, as well as count the food and drink consumption in it.
How do you develop the habit of eating by the rules?
It should be noted right away that proper nutrition should not be perceived as a temporary measure necessary for weight loss. With this approach, weight loss will be possible only for a while. In case of returning to the previous way of life, the extra pounds will also return.
Eating healthy food should become a habit and become an integral part of life. However, in practice, it turns out to be quite difficult to give up all harmful products at one moment. The transition should be smooth. At the same time, to simplify it, it is recommended to heed the following tips:
- All harmful products must be replaced with useful analogs (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 should not "choke" on buckwheat if you do not like it).
- From time to time 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, 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 store for food, experiencing severe hunger, since in this case the chance of making a harmful purchase increases significantly. It is better to prepare the necessary dishes in advance and disband 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.
Thus, observing all these rules, the body will gradually rebuild to a new format of nutrition, after which the craving for harmful products will disappear. However, it is important to withstand this transitional period without allowing disruptions.
Generally,proper nutrition is one of the first steps towards 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 these measures should be used in combination.