Proper nutrition where to start: how to go and not break, menu, portion sizes
Proper nutrition is a popular and relevant topic. But the flow of information that spills over to a person raises more questions than answers.
Why can't an accountant eat like a bodybuilder?
Is it possible to gain excess weight by eating healthy food, and how to avoid it? And most importantly, how to correctly switch to proper nutrition?
Features of proper nutrition
Some people think about proper nutrition as a means of weight loss. This problem is acute in many countries.
Therefore, the promotion of a healthy lifestyle and proper nutrition in the USA and Europe is conducted at the state level. Thanks to a balanced diet, you can get rid of extra pounds, chronic diseases, improve the quality of life.
Basic principles of software:
Regular meals It is ideal to eat at the same time or at regular intervals (3-4 hours). Accustomed to receiving food by the clock, the stomach will be ready to process it. Digestion improves, bloating and gas formation cease to bother.
Diet should be appropriate for lifestyle. People live in different rhythms. Some work in the office from 9 to 18, others spend most of the time at home, or in the car, or work at night. The reception time for everyone will be different. An individual approach will make proper nutrition a part of life, and not just another unsuccessful attempt to lose weight.
The daily diet is prepared in accordance with the goal. People come to proper nutrition for various reasons: overweight, lack of muscle mass, health problems, etc. The diet will depend on the goal that needs to be achieved. Those who want to build muscle - increase the level of animal protein; suffering from problems with the gastrointestinal tract - remove products that provoke problems, etc.
The prevalence of natural foods in the diet. The basis of proper nutrition is simple foods without additives: meat, vegetables, fruits, cereals, etc. Try to avoid industrial products. In addition to preservatives and chemicals, semi-finished products contain hidden salts and sugars. These are useless calories.
Avoid lean foods. This applies to nonfat products. Animal fats are necessary for the normal functioning of the hormonal and nervous systems. Choose foods with a fat content of 1 to 5%. This is a safe level of fats, to avoid a set of weight problems and provide the body with healthy fats.
Refuse food "garbage". Chips, corn sticks, crackers contain many calories, have low nutritional value, cause the appearance of subcutaneous acne, acne, allergies.
Avoid overeating. Choosing the right products, you need to know the measure. Excess calories lead to extra pounds.
Why short-term diets do not work
Switch to PP for weight loss - a healthy and effective way to lose weight.
But most people prefer short-term diets. They promise a stunning result in a few days. Only it does not work.
Why is this happening:
At the end of the diet, a person returns to regular food, receiving more calories than he can spend.
Diet with severe restrictions provoke a slowdown in metabolism. The body is trying to spend less energy and store more. This leads to the fact that the weight does not just return, but increases.
Poor nutrition during diet deprives the body of the necessary substances for normal work. After such experiments, the body tries to make up for the missing elements. Hormones are released into the blood and provoke an uncontrolled attack of gluttony.
When switching to proper nutrition, such problems do not arise. A person receives all the necessary substances on time. The diet remains diverse. This approach to nutrition allows you to reduce weight and save it for life.
How to switch to proper nutrition
So, the decision to switch to proper nutrition has been made. But where to start? Analyze the diet. It is better to do this clearly.
Take pictures or write down everything you ate in a separate notebook. You need to fix the main meals, snacks and everything eaten in passing. Along with food records, mark time and portion weight.
This is the only way to identify weaknesses in nutrition.
After analyzing the records, it becomes clear that a person eats, when and how much. The analysis will help determine what needs to be changed in the diet.
Pay attention to three points:
What do you eat more often? Are vegetables, fruits, cereals, protein products in the diet?
Serving Size The case when size matters. Even by eating exceptionally healthy foods, you can easily gain weight and gain health problems.
Diet. Habits to refuse food during the day and have a good dinner, ignore breakfast, replace chocolate with lunch lead to excess weight, problems with the digestive tract, pancreas and liver. To switch to proper nutrition, you need to learn to eat on a schedule. And, surprisingly, we are not talking about the need to eat 5-6 times a day. This diet is not for everyone. It is about regular meals. Remember, breakfast, lunch and dinner are required meals. It is best if they occur in the same period of time. And snacks are needed to satisfy the hunger between them, nothing more.
These three points will help to create a diet that will not only be beneficial to the body, but will not cause disgust in a few days.
Developing new eating habits
Perhaps, developing new eating habits is the most difficult stage on the path to proper nutrition. Complex and important. It is proved that a person develops a habit within 90 days. This period is the most difficult when switching to PP.
Here are some tips to help you develop new eating habits:
Do it gradually. First, give up sweets, get rid of “fast food”, start breakfast regularly, etc. The phased transition to PP will be as painless as possible, without disruption.
Use spices. Most people complain that they lack vibrant tastes on proper nutrition. Most industrial products are made with a large amount of salt, spices and flavor enhancers. Additives interrupt the natural taste of food, taste buds cease to recognize it. Gradually, the taste buds are cleansed, and the simplest foods get a taste. To make your life easier during the transition period, use natural herbs and spices: coriander, pepper, turmeric, Provencal herbs
Diversify the diet. It may seem that proper nutrition is monotonous and consists only of buckwheat and boiled breast. In fact, this is not so. There are many simple, wholesome dishes (including desserts) that will make the diet interesting.
Find yourself an interesting hobby. A favorite pastime that brings joy will help you distract from thoughts about food. Remember that a person eats to live, and not vice versa.
Snacks are an optional meal. But many adherents of good nutrition include a snack in their diet. This avoids starvation breakdowns and maintains a constant level of insulin in the blood.
For a snack, it is better to give preference to vegetables, fruits (in the morning), nuts, dried fruits, dairy products. They well satisfy hunger, and at the same time they have a low calorie content (except for nuts and dried fruits).
Do not forget to take a snack with you on the road, for work or for a walk. Hungry, you don’t have to look in a fast food restaurant and scold yourself for your weakness.
Mistakes Losing Weight
Effective weight loss is a long process. It requires constant work: nutrition control, regular physical activity, cosmetic procedures.
Counting on an instant result, people make mistakes that prevent them from losing weight for many years.
Here are the most common ones:
Complete rejection of one of the food elements. It's about fats and carbohydrates. Each of these elements takes part in the work of the body. If you exclude them from the diet, after some time the body will require to compensate for the shortage. This leads to disruptions. A person begins to eat everything.
The use of drugs for weight loss without consulting a dietitian. We will not hide the fact that there are indeed drugs on the market that can help reduce excess weight. But they do not work without proper nutrition.
Monotonous menu. Many losing weight limit their food to two or three dishes. After a short period of time, this diet bothers, and I want to urgently please myself with something. Losing weight, try to cook the most diverse dishes. Then weight loss turn from hard labor into a fascinating period of life.
Do not put off your life for a period of "when you lose weight." This is the worst mistake of all losing weight. Remember that tomorrow will never come. The more interesting events in your life during weight loss, the better the result.
Menu diagram for PP
Each person is individual. Gender, age, occupation, the presence of chronic diseases and many other factors affect the diet. The main plus of proper nutrition is that you can take into account all these factors.
Consider the PP scheme:
porridge (any cereal requiring cooking);
fruit (for breakfast you can even bananas);
hot drink without sugar (tea, coffee, compote).
dried fruits, nuts, fruits.
lean meat or fish;
garnish in the form of cereals, pasta from durum varieties, heat-treated vegetables;
raw vegetables (salad seasoned with natural yogurt, butter, lemon juice).
dairy products without sugar: kefir, yogurt, cheese, cottage cheese.
easily digestible protein in the form of low-fat fish, boiled eggs, seafood;
Adhering to such a scheme is not difficult. Many dishes fit easily into it. This makes the diet varied and balanced.
Example menu for the week:
Day of the week
Breakfast: oatmeal (150 g), half a banana, tea / coffee.
Snack: apple (1 pc. Medium size).
Lunch: chicken breast marinated in soy sauce (70 g), brown rice (100 g), fresh cucumbers (120 g).
Snack: cottage cheese with a fat content of 1 to 5% (100 g).
Dinner: cod on a vegetable pillow (100 g), Beijing cabbage salad with cucumber (150 g)
Try to avoid foods with a complex composition. The fewer components used during cooking, the more useful it is.
Pay attention to calories. The inscriptions “easy”, “low-calorie”, “fitness” are just a marketing ploy. This has nothing to do with proper nutrition or diet.
Avoid liquid calories: sugary sodas, juices (especially packaged ones), coffee with syrups, sugary yogurts, etc.
These products are not perceived as food, and by drinking several glasses of lemonade daily, you can exceed the daily calorie intake several times.
Important to eat natural food
The basis of proper nutrition is made up of natural products. They give us energy for life, nutrients for the normal functioning of all organs, do not clog the body with various preservatives.
Refusing artificial products, a person gets rid of not only excess weight, but also health problems. The condition of the skin and hair improves, more energy appears.
Why control portion size
Unfortunately, eating exclusively healthy food, it’s easy to gain extra pounds. To avoid this, you will have to monitor the portion size. Remember: the main meal should not exceed 350 grams, a snack of 100 grams.
What will help to avoid breakdowns
Avoiding breakdowns during the diet is difficult, but possible. Regular physical activity, walks in the fresh air, meetings with friends will help to maintain composure.
Try to spend more free time in interesting and useful activities. This will distract from thoughts about food and help lose weight.
Well, if the cake got into your mouth - do not scold yourself. Enjoy the taste and return to proper nutrition. The result will not be long in coming.