An indispensable component of the weight loss process is the formation of proper nutrition. Without leaving a number of harmful products, it is impossible to create a slim and high -quality body, even with the consideration of physical activity.
What is meant by proper nutrition and how to switch to it is explained 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 not only affects health, ability to work, emotional state, but also appearance.
As a rule, excessive unhealthy food intake contributes to weight gain. Therefore, people who want to lose weight, first of all, need to reconsider their diet.
It should be understood that proper nutrition does not tire diet and strict restrictions. This means consuming the most natural high quality products that will have a beneficial effect on the condition of the body and the body, meeting a person with all the necessary micro and macro elements.
You can list some basic principles of proper nutrition that people who want to lose weight should follow:
- Rejection of fast food and unhealthy sweets (milk chocolate, sweets, etc. ).
- Eat lots of seasonal vegetables and fruits.
- Limit the intake of refined foods (vegetable oil, white wheat flour, sugar, white rice, etc. ).
- Drink at least 1. 5-2 liters of water per 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 a key component in building muscle tissue.
How to make a menu for yourself?
To create a healthy eating menu, follow these steps:
- First of all, you need to determine which products fall into this category. All this information can be arranged in a special table and printed (on the front of each product, you must indicate the calorie content).
- From the list formed, it is necessary to choose the most favorite product and from it create a menu for each day. It can also be explained in tabular form.
Another important step is to calculate the correct amount of calories.
Losing weight people need to adhere to the following main rules -the number of calories consumed must be less than those 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 daily caloric intake, factors such as gender, height, weight, age and level of physical activity must be taken into account. To find out the true value of this indicator, you should use a special online calculator, which is easily available on the Internet.
Should you go to a nutritionist?
It is impossible to give a clear answer to this question, as it will depend on many factors, for example:
- the financial ability of a person who wants to get rid of unnecessary numbers on the scale;
- presence / absence of time for independent study of proper nutrition problems and menu preparation;
- development of concomitant diseases (with a background of overweight);
- the appearance of signs of obesity (in this case, an individual approach should be applied to the patient), etc.
However, 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 want, you can learn all these nuances yourself by developing your own diet.
Today, there is a lot of information in the public domain related to healthy eating, so to master this field there is absolutely no need to immediately contact a nutritionist.
What should be included in the diet?
Many people mistakenly believe that healthy eating is boring and unpalatable. Still, this is a big misconception, as there are many different types 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 fillets, beef, turkey, veal, rabbit and other types of lean meat products).
- Fish and seafood(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, radish, etc. ).
- Fruits and berries(apples, watermelons, quinces, cherries, peaches, raspberries, blackberries, blueberries and more).
- Cereals, legumes(millet, buckwheat, brown rice, peas, beans, lentils).
- Peanuts, seeds(hazelnut, almond, walnut, pistachio).
Therefore, as can be seen from the list above, proper nutrition involves eating large amounts of food. Moreover, this list is far from complete.
Separately, it should be noted that when formulating a menu of healthy products, the balance of KBZhU must be observed. The following ratios should be indicated in the daily diet:
- protein (30-40%);
- fat (20-25%);
- carbohydrates (40-50%).
These values can be adjusted depending on the purpose (e. g. , to lose weight, gain weight, "dry out" the body, etc. ).
How to set up PP for a woman?
As mentioned above, when creating a menu, be sure to consider 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 product per day should vary from 1800 to 2000 kcal. While losing weight, a small calorie deficit should be observed.
In addition, in most cases switching to a healthy diet, the main goal of many women is to lose excess weight. This moment should also be taken into account when developing a daily diet.
So, if a woman wants to lose excess weight, when creating a menu, it is necessary to take into account the following BJU ratios: protein (50%), fat (20%), carbohydrates (30%).
To date, a large number of additional services have been developed that allow you to compile a healthy food menu for each day, as well as calculate the consumption of food and beverages in it.
How do you develop the habit of eating according to the rules?
It should be immediately noted that proper nutrition should not be considered a temporary measure necessary to lose weight. With this approach, weight loss can only be done for a while. If back to the previous way of life, the extra pounds will also return.
Eating healthy foods should become a habit and be an important part of life. Yet, in practice, it is quite difficult to release all harmful products at one time. The transition should be smooth. At the same time, to simplify it, it is recommended to pay attention to the following tips:
- All harmful products must be replaced with useful analogues (for example, instead of sweets, eat dried fruit, not white bread, eat whole grains).
- You should create a varied menu, including only your favorite foods (for example, you can’t "choke" on buckwheat if you don’t like it).
- Periodically need to change the boring material.
- When visiting the store, you should read the composition on the label carefully. Sometimes products that at first glance are harmless, in fact, do not contain anything useful, but often, on the contrary, contain harmful substances (e. g. palm oil).
- Get used to drinking tea or coffee without added sugar.
- You can not go to the store in search of food, suffer from severe hunger, because in this case the chances of making a dangerous purchase increase significantly. It is better to prepare the necessary dishes in advance and dissolve them into containers.
- Extreme starvation should be avoided. There should be 5 meals a day with an interval of 2-3 hours.
Therefore, by adhering to all these rules, the body will gradually rebuild a new form of nutrition, after which the desire for harmful products will disappear. However, it is important to withstand this transition period without allowing interruptions.
Generally,Proper nutrition is one of the first steps to creating the body of your dreams. . . However, it is important to remember that without physical activity, muscles cannot tense and tense the skin. Therefore, all these measures should be used in combination.