An indispensable 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 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 should first of all reconsider their diet.
It should be understood that proper nutrition is not exhausting diets and strict restrictions. This means eating the most natural 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 a few basic principles of proper nutrition that should be followed by people who want to lose weight:
- Complete rejection of fast food and unhealthy pastries (milk chocolate, pastries, etc. ).
- Eating 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 daily.
- 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 create 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 prepared in a special table and printed (you must indicate the calorie content in front of each product).
- From the formed list it is necessary to choose the most favorite products and from them to make a menu for each day. It can also be described in the form of a table.
Another important step is to calculate the right amount of calories.
Weight loss people should follow the following basic rule -the amount of calories consumed should be less than consumed.In other words, a small caloric deficit (20-25%) should be observed every day. In this case, the burden 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 out the exact value of this indicator, you need to use a special online calculator, which can be easily found on the Internet.
Do you need to go to a nutritionist?
It is impossible to give an unambiguous answer to this question, as 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 / lack of time for self-study of the issues of proper nutrition and menu preparation;
- the development of concomitant diseases (against the background of overweight);
- the appearance of signs of obesity (in this case, the patient must be treated individually), 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 yourself by developing your own diet.
Today in the public space there is a lot of information related to healthy eating, so to master this area it is not necessary to immediately contact a nutritionist.
What should be included in the diet?
Many people mistakenly believe that healthy eating is boring and unpleasant. However, this is a big misconception, as there is a wide range of delicious foods that you can eat at the same time and lose weight.
So with proper nutrition, the menu can include the following ingredients:
- Meat(chicken fillet, beef, turkey, beef, rabbit and other 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 vegetables(cucumbers, tomatoes, white cabbage, Chinese 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 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 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%);
- fat (20-25%);
- carbohydrates (40-50%).
These values can be adjusted depending on the goal (for example, to lose weight, gain weight, "dry out" the body, etc. ).
How to organize PP for a woman?
As mentioned above, when designing 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 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, switching to a healthy diet is the main goal of many women to lose weight. This point should also be taken into account when developing a daily diet.
So, if a woman wants to get rid of excess weight, when compiling a menu it is necessary to take into account the following ratio of BJU: protein (50%), fat (20%), carbohydrates (30%).
To date, a huge number of support services have been developed that allow you to compile a menu for healthy food for each day, as well as to take into account the consumption of food and beverages in it.
How do you develop the habit of eating by the rules?
It should be immediately noted that proper nutrition should not be seen 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 return.
Eating healthy food should become a habit and become an integral part of life. In practice, however, it turns out to be quite difficult to give up all harmful products at one time. The transition must be smooth. At the same time, to simplify it, it is recommended to listen to the following tips:
- All harmful products should be replaced with useful analogues (for example, instead of sweets eat dried fruit, instead of white bread, eat whole grains).
- You need to make a varied menu that includes only your favorite foods (for example, you should not "choke" with buckwheat if you do not like it).
- You need to change the boring ingredients periodically.
- When visiting the store, you should carefully read the composition of the label. Sometimes a product that seems harmless at first glance does not actually contain anything useful, but often, on the contrary, it includes harmful substances (such as palm oil).
- Make it a habit to drink tea or coffee without added 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 dissolve them in containers.
- Extreme hunger should be avoided. There should be 5 meals a day with an interval of 2-3 hours.
Thus, following all these rules, the body will gradually recover to a new diet, after which the thirst for harmful products will disappear. However, it is important to endure this transitional period without interference.
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 it will not be possible to tone muscles and tighten the skin. Therefore, all these measures should be used in combination.