An indispensable part of weight loss is establishing adequate nutrition. Without giving up a number of harmful products, it will not be possible to create a lean and high quality body, even taking into account physical activity.
What is meant by proper nutrition and how to switch to it is detailed in this article.
What does PP mean for weight loss?
All substances necessary for a 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.
Excessive consumption of unhealthy foods usually contributes to weight gain. People who want to lose weight must therefore first rethink their diet.
It is understood that eating right is not about grueling diets and strict restrictions. It means eating the most natural and high quality products that have a positive effect on the body and condition of the body, and saturate 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, candy, etc. ).
- Eat lots 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 consist of protein foods. They give a feeling of fullness for a long time. It is also a major component in building muscle tissue.
How do I create a menu for myself?
To create a healthy eating menu, do the following:
- First of all, you need to determine which products fall into this category. All this information can be compiled and printed out in a special table (before each product you must indicate the calorie content).
- The most popular products must be selected from the list created and a menu for each day must be created from them. 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 adhere to 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.
When calculating daily caloric intake, factors such as gender, height, weight, age, and physical activity must be taken into account. To find out the exact value of this indicator, you should use a special online calculator that is easy to find on the Internet.
Should You See a Nutritionist?
It is impossible to give an unequivocal answer to this question as it depends on many factors, for example:
- financial opportunities of a person who wants to get rid of unnecessary numbers on the scales;
- the presence / absence of time for an independent study of the issues of proper nutrition and menu preparation;
- the development of concomitant diseases (against the background of obesity);
- the appearance of signs of obesity (in this case, an individual approach should be used for the patient), etc.
In any case, a visit to a nutritionist will allow you to quickly understand the rules and principles of proper nutrition and get a ready-made menu that takes into account the individual characteristics of a particular person. However, if you wish, you can deal with all of these nuances yourself by developing your own diet.
There is a lot of information about healthy eating in the public domain today. Therefore, in order to master this area, it is not at all necessary to contact a nutritionist immediately.
What should be included in the diet?
Many people mistakenly believe that eating healthy is boring and uncomfortable. However, this is a huge misconception as there are so many delicious foods to choose from that you can eat and lose weight at the same time.
With proper nutrition, the following ingredients can be included in the menu:
- flesh(Chicken fillet, beef, turkey, veal, rabbit, and other types of lean meat).
- 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(Cucumber, tomato, white cabbage, Beijing cabbage, cauliflower, broccoli, carrot, celery, radish, 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).
As can be seen from the list above, proper diet involves eating a fairly large number of different foods. Furthermore, this list is far from exhaustive.
Regardless, it should be noted that when compiling 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 (e. g. to lose weight, gain weight, "dry out" the body, etc. ).
How do I organize a PP for a woman?
As mentioned above, when designing a menu, you need to consider daily caloric intake. It should be noted that the value of this indicator will be different for women and men due to physiological characteristics.
For the female body, the total energy value of the products should vary on average between 1800 and 2000 kcal per day. 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.
If a woman wants to get rid of excess weight when creating a menu, it is necessary to take into account the following ratio of BJU: proteins (50%), fats (20%), carbohydrates (30%).
To date, a variety of auxiliary services have been developed that allow you to compose a healthy menu for every day and count the consumption of food and drinks in it.
How do you develop the habit of eating by the rules?
It should be noted immediately that proper nutrition should not be viewed as a temporary measure of weight loss. With this approach, weight loss will only be possible for a while. In the event of a return to the previous way of life, the extra pounds will also return.
Eating healthy should become a habit and an integral part of life. However, in practice, it turns out that it is quite difficult to give up all the harmful products at once. The transition should be smooth. At the same time, for the sake of simplicity, it is recommended to observe the following tips:
- It is necessary to replace all harmful products with useful analogues (for example, instead of sweets, eat dried fruits, instead of white bread, eat whole grains).
- You should put together a varied menu that includes only your favorite foods (for example, you shouldn't "choke" on buckwheat if you don't like it).
- Boring ingredients have to be changed at regular intervals.
- When visiting the store, you should carefully read the composition on the label. Sometimes a product that seems harmless at first sight does not actually contain anything useful, but on the contrary it often contains harmful substances (e. g. palm oil).
- Make it a habit to drink tea or coffee with no added sugar.
- You should not go to the store to buy groceries as you will be very hungry, in which case the likelihood of a harmful purchase increases significantly. It is better to prepare the necessary dishes in advance and dissolve them in containers.
- A state of extreme hunger should be avoided. Five meals a day should be taken 2-3 hours apart.
With all these rules in mind, the body will gradually return to a new nutritional format, after which the cravings for harmful products will disappear. However, it is important to get through this transition period without allowing interference.
In general,Proper nutrition is one of the first steps in creating the body of your dreams. . . However, it is important to remember that without physical activity it is impossible to tone the muscles and tighten the skin. Therefore, all of these measures should be used in combination.