An indispensable component of the weight loss process is the establishment of a proper diet. Without abandoning a number of harmful products, it will not be possible to create a slim and high-quality body, even taking into account physical activity.
What is meant by a proper diet 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, work ability, emotional state, but also appearance.
As a rule, excessive consumption of unhealthy foods contributes to weight gain. So, people who want to lose weight, first of all, must reconsider their diet.
It should be understood that real food is not an exhausting diet and rigid restrictions. This means eating the most natural high-quality products that will have a beneficial effect on the body and physical condition, saturating a person with all the necessary micro and macro elements.
Here are some basic principles of proper nutrition that people who want to lose weight should follow:
- Complete rejection of fast food and unhealthy sweets (milk chocolate, sweets, etc. ).
- Eat 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 a day.
- The main part of the daily diet should be protein foods. They give a feeling of satiety for a long time. It is also a major 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 compiled in a separate table and printed out (you must state the calorie content in front of each product).
- From the formed list, it is necessary to choose the most favorite products and make a menu for each day. It can also be described in tabular form.
Another important step is to calculate the exact amount of calories.
People who lose weight must follow the following main rule -the amount of calories consumed should be less than consumed.In other words, a small calorie deficit (20-25%) should be noticed every day. In this case, the weight will gradually begin to disappear.
Factors such as gender, height, weight, age and level of physical activity must be taken into account when calculating daily calorie intake. To find out the exact value of this indicator, you should use a special network calculator that can be easily found on the Internet.
Should you go to a nutritionist?
It is impossible to give an unambiguous answer to this question, as it will depend on many factors, for example:
- the financial capabilities of the person who wants to get rid of unnecessary numbers on the scales;
- presence / absence of time for independent research on the issue of proper nutrition and menu preparation;
- development of concomitant diseases (in the background of overweight);
- the appearance of signs of obesity (in this case the patient should apply an individual approach), etc.
In any case, a trip to nutritionists 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 get into 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 it is not necessary to contact a nutritionist immediately to master this area.
What should be included in the diet?
Many people mistakenly believe that a healthy diet is boring and tasteless. However, this is a big misconception, because 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, 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 vegetables(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).
Therefore, as can be seen from the list above, proper nutrition involves eating quite a number of different foods. Moreover, this list is far from exhaustive.
Separately, it should be noted that when creating a menu of healthy products, the balance of KBZhU must be respected. The following ratio should be reflected in the daily diet:
- proteins (30-40%);
- fat (20-25%);
- carbohydrates (40-50%).
These values can be adjusted depending on the goal (for example, lose weight, gain weight, "dry out" the body, etc. ).
How to organize PP for a woman?
As mentioned above, when making a menu, take into account 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. When you lose weight, a small calorie deficit should be noticed.
In addition, in most cases of switching to a healthy diet, the main goal of many women is to lose excess weight. This point must also be taken into account when developing a daily diet.
So, if a woman wants to get rid of excess weight, when compiling 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 ancillary services have been developed that allow you to compile a menu of healthy food for each day, as well as to calculate the consumption of food and drinks 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 the event of a return to a previous lifestyle, 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 that it is quite difficult to give up all harmful products at one time. The transition should be smooth. At the same time, for simplicity, it is recommended to follow these tips:
- All harmful products must be replaced by useful analogues (for example, instead of sweets, eat dried fruit, instead of white bread, eat whole grains).
- You should make a varied menu, which includes only your favorite foods (for example, you shouldn’t "choke" on buckwheat if you don’t like it).
- It is necessary to change the annoying ingredients from time to time.
- When visiting the store, read the composition on the label carefully. Sometimes a product that seems harmless at first glance does not actually 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 adding sugar.
- You should not go to the grocery store, feeling a strong hunger, because in this case the chance of harmful shopping increases significantly. It is better to prepare the necessary dishes in advance and disassemble them into bowls.
- A state of extreme starvation should be avoided. You should have 5 meals a day with an interval of 2-3 hours.
Therefore, following all these rules, the body will gradually recover to a new diet format, after which the craving for harmful products will disappear. However, it is important to endure this transition period by not allowing interruptions.
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 in combination.