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. Therefore, people who want to lose weight, first of all, need to reconsider their diet.
It should be understood that the right food is not exhausting diets and strict restrictions. It means eating the most natural, high-quality 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 several basic principles of proper nutrition that should be followed by people who want to lose weight:
- Complete refusal of fast food and unhealthy sweets (milk chocolate, sweets, etc. ).
- Eat plenty of seasonal fruit and vegetables.
- Limit the consumption 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 consist of protein foods. They give a feeling of fullness for a long time. It is also an important component in building muscle tissue.
How to create a menu for yourself?
To create a healthy nutritional menu, follow these steps:
- First of all, you need to determine which products fall into this category. All this information can be drawn up in a specific table and printed (in front of each product, it is necessary to indicate the calorie content).
- From the format list, you need to choose the most favorite products and from them create a menu for every day. It can also be described in the form of a table.
Another important step is calculating the correct amount of calories.
People who lose weight must observe the following main rule:the amount of calories consumed should be less than that spent.In other words, a small caloric deficit (20-25%) should be observed every day. In this case, the weight will gradually begin to go away.
When calculating your daily calorie intake, you need to take into account factors such as gender, height, weight, age, and level of physical activity. 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.
Should you go to a nutritionist?
It is impossible to give a single 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 scale;
- the presence / absence of time for the autonomous research of the themes of proper nutrition and preparation of the menu;
- the development of concomitant diseases (against the background of overweight);
- the appearance of signs of obesity (in this case, it is necessary to apply an individual approach to the patient), 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 by yourself by developing your diet.
Today, there is a lot of information in the public domain related to healthy eating, so 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 healthy eating is boring and unpleasant. However, this is a big misconception, as there is a huge 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(fillet of chicken, beef, turkey meat, veal, rabbit and other types of lean meat products).
- Fish and seafood(shrimp, squid, cod, hake, salmon, tuna, trout, etc. ).
- Dairy product(milk, kefir, low-fat cottage cheese, fermented cooked milk, etc. ).
- Vegetables and greens(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 the consumption of a fairly large number of various foods. Furthermore, this list is far from exhaustive.
Separately, it should be noted that when forming a menu of healthy products, it is necessary to observe the balance of KBZhU. The following ratio should be reflected in the daily diet:
- proteins (30-40%);
- fats (20-25%);
- carbohydrates (40-50%).
These values can be adjusted according to the goal (for example, losing weight, gaining weight, "drying" the body, etc. ).
How to organize a PP for a woman?
As mentioned earlier, when developing a menu, be sure to take your daily calorie intake into account. It should be noted that the value of this indicator for women and men will be different due to physiological characteristics.
On average, for the female body, the total energy value of products per day should range from 1800 to 2000 kcal. When losing weight, it is necessary to observe a small caloric deficit.
Furthermore, 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.
So, if a woman wants to get rid of excess weight, when she draws up 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 auxiliary services have been developed that allow you to compose a menu of healthy food for every day, as well as count the consumption of food and drinks in it.
How does the habit of eating according to the rules develop?
It should be noted right away that proper nutrition should not be perceived as a necessary temporary measure for weight loss. With this approach, weight loss will only be possible for a while. In the event of a return to the previous lifestyle, the extra pounds will also be returned.
Eating healthy foods should become a habit and become an integral part of life. However, in practice, it is quite difficult to give up all harmful products at a time. The transition should be smooth. At the same time, to simplify it, it is recommended to follow the following tips:
- All harmful products must be replaced with useful analogues (for example, instead of sweets, eat dried fruits, instead of white bread, eat whole grains).
- You should prepare a varied menu, including only your favorite foods (for example, you shouldn't "choke" on buckwheat if you don't 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, includes harmful substances (for example, palm oil).
- Get in the habit of drinking tea or coffee with no added sugar.
- You should not go to the store for food, experiencing severe hunger, as in this case the possibility of making 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. There should be 5 meals a day with an interval of 2-3 hours.
Therefore, observing all these rules, the body will gradually rebuild itself into a new format of nutrition, after which the desire for harmful products will disappear. However, it is important to endure this transition period without allowing for interruptions.
Generally,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 firm the skin. Therefore, all these measures should be used in combination.