An essential 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 slim and high quality body, even considering 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 the 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 review their diet.
It should be understood that proper nutrition is not an exhausting diet and rigid restrictions. It means eating the most high quality natural 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 some 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, cakes, etc. ).
- Eating lots of seasonal vegetables and fruits.
- Limit 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 food. They give a feeling of fullness for a long time. Alsosht is also a key component in building muscle tissue.
How to create a menu for yourself?
To create a healthy food menu, follow these steps:
- First of all, you need to determine which products fall into this category. All this information can be compiled on a separate table and printed (before each product, you must indicate the calorie content).
- From the list formed, it is necessary to select the most favorite products and from them make a menu for each day. It can also be described in the form of a table.
Another important step is to calculate the exact amount of calories.
Weight loss people should follow the following main rule -the amount of calories consumed should be less than the amount consumed.In other words, a small calorie deficit (20-25%) should be observed daily. In this case, the weight will gradually begin to disappear.
Factors such as gender, height, weight, age and level of physical activity should be taken into account when calculating daily calorie intake. To find the exact value of this indicator, you need to use a special online calculator, which can be easily found online.
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 capabilities of a person who wants to get rid of unnecessary numbers on scales;
- presence / absence of time for independent research on proper nutrition issues and menu preparation;
- development of concomitant diseases (against the background of overweight);
- the appearance of signs of overweight (in this case, an individual approach to the patient should be applied), 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 want, you can delve into all these nuances yourself by developing your own diet.
Today, there is a lot of information in the public domain about healthy eating, so to master this field 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 misconception, as there is a wide range of delicious foods that you can eat and lose weight at the same time.
So, with the right food, the following ingredients can be included in the menu:
- meat(chicken fillet, beef, turkey, beef, 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(apple, watermelon, quince, cherry, peach, raspberry, blackberry, cranberry and many more).
- Cereals, legumes(millet, buckwheat, brown rice, beans, chickpeas, lentils).
- Arra, fara(hazelnuts, almonds, walnuts, pistachios).
Thus, as can be seen from the list above, proper nutrition involves eating a fairly large number of different foods. Moreover, this list is far from exhaustive.
Separately, it should be noted that when forming a menu of healthy products, the balance of the CDD must be respected. The following ratio should be reflected in the daily diet:
- protein (30-40%);
- fats (20-25%);
- carbohydrates (40-50%).
These values can be adjusted depending on the purpose (for example, to lose weight, to gain weight, "dry" the body, etc. ).
How to organize a PP for a woman?
As mentioned above, when developing 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 vary 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 you lose weight, a small calorie deficit should be noticed.
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 get rid of excess weight, when designing a menu, it is necessary to take into account the following ratio of BJU: protein (50%), fats (20%), carbohydrates (30%).
To date, a large number of ancillary services have been developed that allow you to create a healthy food menu for each day, as well as count 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 perceived as a temporary measure necessary 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 be returned.
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 time. The passage should be smooth. At the same time, to simplify it, it is recommended to consider 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 cereals).
- You should make a varied menu, including only your favorite foods (for example, you should not "drown" in buckwheat if you do not like it).
- Periodically it is necessary to change the 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, contains harmful substances (for example, palm oil).
- Make it a habit to drink tea or coffee without adding sugar.
- You should not go to the grocery store, experiencing severe hunger, as in this case the chance of making a harmful purchase increases significantly. It is better to prepare the necessary dishes in advance and distribute them in containers.
- An extreme state of 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 be rebuilt into a new form of nutrition, after which the desire for harmful products will disappear. However, it is important to resist this transitional period without allowing disruption.
In general,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 together.