Principles of proper nutrition, menus, recipes, basic rules, food table
Those who want to lose weight can easily achieve results – there are a huge number of diets and nutrition systems that require some time to adhere to certain rules in eating.
But when the desired is achieved, a new problem appears – maintaining the ideal figure in the future. When you create a strong deficit of calories consumed, along with the hated fat, part of the muscle mass also goes away, which reduces the metabolic rate in the body. That is why, after an exhausting diet, losing weight gain even more extra pounds when they return to their usual diet.
Basic principles of proper nutrition
People are greatly mistaken, believing that eating right is difficult, tasteless and takes a lot of time. But if you understand this, it becomes clear that it is difficult to just start, and then you will only regret that you did not switch to such a regime even earlier. To understand the essence of proper nutrition (PP), we advise you to familiarize yourself with its fundamental principles:
Water – how and how much to drink. Surely each of you has heard that when switching to proper nutrition, you should definitely add regular water intake, especially in the morning. The question immediately arises: can the liquid you drink really have such a strong effect on health and weight loss?
helping the absorption of nutrients and removing toxins and toxins from the body. If sports, nervous work, high temperature outside or the need to talk a lot during the day are added to the standard conditions, the weight should be multiplied by 0.045 and, if necessary, add about 1 liter of water. If you do not want to calculate, use the principle of simplicity from the Greenport team, according to which any person needs to drink about 2.5 liters of water per day.
If you are focused not only on observing the basics of PP, but also on maintaining a sports lifestyle, it is worth drinking at least 3 liters of water per day. Don’t be upset if it doesn’t work out right away – even starting with a liter of water a day, you can gradually increase this volume to the desired one. Last but not least, what you should know about water: drink at least half an hour before meals and one hour after it. It is water that should be drunk – tea, coffee, juice or kefir cannot replace it.
Balanced diet. This principle of PP communicates the importance of having all the nutrients in food: proteins, fats, carbohydrates, vitamins and minerals. If at least one of them enters the body in insufficient quantities, it will not be able to function normally. That is why any of the mono-diets poses a great danger to the body, deprived of many nutrients in its process.
But this does not mean that we should try to consume all these nutrients in the maximum amount – even fats, proteins and carbohydrates should be included in our diet in a certain ratio:
The daily rate of protein in grams is calculated as the weight multiplied by 1.2-1.5 grams.
fats and carbohydrates for weight maintenance should be in a ratio of 50/50 of the remaining daily calories. If you want to lose weight, this range should vary from 20/80 to 80/20 depending on the stage. It should be remembered that fat in the body accumulates when consuming carbohydrates, and in the afternoon, reduce their amount to a minimum.
Energy balance. A simple rule of thumb for proper nutrition is that to maintain weight, you should consume and expend the same number of calories. But you should also know that a strong reduction in daily calorie intake will have a detrimental effect on health and the preservation of the result obtained by such work. The norm per day is 1200 calories.
try not to reduce the energy value of food eaten below this number. Do not be upset if the process of losing weight on proper nutrition is slow. According to the main rule, no more than 5% of the weight should go per month.
To count calories, you can keep a diary to correctly evaluate what you eat per day, without underestimating. We advise you to adhere to the principle of simplicity and take into account only the amount of vegetables, fruits and greens eaten, from which you can get high-quality vegetable protein. If you use the recommended amount, you will not be able to eat a lot of harmful foods.
Diet. You have probably heard the main rule of PP, that you need to eat in small portions and often. If everything is clear about portions, then the question of frequency remains unsolved.
The last meal should be at least 2 hours before bedtime.
The intervals between breakfast, lunch, dinner and snacks should be 2.5-3 hours.
It may seem that it is extremely difficult to introduce this schedule into the usual daily routine. After a couple of months, the body will get used to these time intervals, and the discomfort will disappear.
Diversify your usual diet. It is a mistake to think that, following the principles of proper nutrition, you will constantly have to eat only chicken breast with buckwheat. As mentioned above, in addition to the necessary ratio of proteins, fats and carbohydrates, the body must also receive micronutrients – vitamins and minerals. Don’t be afraid to expand your menu to include a variety of vegetables, fruits, grains, and protein foods—your body will thank you.