An indispensable part of the weight loss process is establishing good nutrition. Without giving up a number of harmful products, it will not be possible to create a slender and high-quality body, even taking into account physical activity.
What is meant by good nutrition and how to get there 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, the ability to work, emotional state, but also appearance.
Typically, excessive consumption of unhealthy foods contributes to weight gain. So, people who want to lose weight should first of all reconsider their diet.
It should be understood that the right diet is not an exhausting diet and rigid restrictions. It means eating the most natural, high-quality products that will have a beneficial effect on the body and bodily condition, saturating a person with all the necessary micro and macro elements.
You can list several basic principles of good nutrition that should be followed by people who want to lose weight:
- Complete rejection of fast food and unhealthy sweets (milk chocolate, sweets, etc. ).
- Eat lots of seasonal fruits and vegetables.
- Limit the consumption of refined foods (vegetable oil, white wheat flour, sugar, white rice, etc. ).
- Drink at least 1. 5 to 2 liters of water per day.
- The main part of the daily diet should be protein foods. They give a feeling of fullness 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 nutrition menu, follow these steps:
- First of all, you need to determine which products fall into this category. All this information can be written in a special table and printed (in front of each product you need to indicate the calorie content).
- From the formed list, it is necessary to choose the most favorite products and make a menu for each day from them. It can also be described in the form of a table.
Another important step is to calculate the correct amount of calories.
People who lose weight should observe the following main rule -the amount of calories consumed should be less than the amount expended.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 the daily calorie intake, factors such as gender, height, weight, age and level of physical activity should be taken into account. 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 an unambiguous answer to this question, as it will depend on many factors, for example:
- the financial capabilities of a person who wants to get rid of unnecessary numbers on the scale;
- the presence / absence of time for independent research on the issues of good nutrition and menu preparation;
- the development of concomitant diseases (against the background of overweight);
- the appearance of signs of obesity (in this case, an individual approach should be applied to the patient), etc.
In any case, a visit to a nutritionist will allow you to quickly understand the rules and principles of good nutrition, as well as get a ready-made menu that will take into account the individual characteristics of a particular person. . However, if you want to, you can delve into all of these nuances on your own by developing your own diet.
Today there is a lot of information in the public domain related to healthy eating, so to master this area it is not at all 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 array 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(chicken fillet, beef, turkey meat, veal, rabbit and other types of 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 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, pulses(millet, buckwheat, brown rice, beans, chickpeas, lentils).
- Nuts seeds(hazelnuts, almonds, walnuts, pistachios).
So, as can be seen from the list above, good nutrition involves eating a fairly large number of diverse foods. Moreover, this list is far from exhaustive.
By the way, it should be noted that when forming a menu of healthy products, the balance of KBZhU should be observed. The following ratio should be reflected in the daily diet:
- protein (30-40%);
- fats (20-25%);
- carbohydrates (40-50%).
These values can be adjusted depending on the goal (eg to lose weight, gain weight, "dry" the body, etc. ).
How to organize a PP for a woman?
As mentioned above, when developing a menu, be sure to factor in the 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 products per day should vary from 1800 to 2000 kcal. When losing weight, a small calorie deficit should be observed.
Plus, in most cases of switching to a healthy diet, the main goal for many women is to lose weight. This time should also be taken into account when developing a daily diet.
So, if a woman wants to get rid of excess weight, when drawing up a menu it is necessary to take into account the following ratio of BJU: protein (50%), fats (20%), carbohydrates(30%).
To date, a large number of auxiliary services have been developed that allow you to compose a healthy food menu for each day, as well as to count the consumption of food and drink.
How do you develop the habit of eating according to the rules?
It should be noted right away that good 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 the event of a return to the previous lifestyle, the extra pounds will also return.
Eating healthy food should become a habit and an integral part of life. However, in practice it turns out to be quite difficult to give up all harmful products at one point. The transition should be smooth. At the same time, to simplify it, it is recommended to consider the following tips:
- All harmful products should be replaced with useful analogues (for example, instead of sweets, eat dried fruits, instead of white bread, eat whole grains).
- You should make a varied menu, including only your favorite dishes (for example, you shouldn't choke on buckwheat if you don't like it).
- Periodically it is necessary to change the boring ingredients.
- When you visit 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, contains harmful substances (for example, palm oil).
- Make a habit of drinking tea or coffee with no added sugar.
- You should not go to the store for food, in case of severe hunger, because in this case the chances of making a harmful purchase increase 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.
So, observing all these rules, the body will gradually rebuild itself to a new format of nutrition, after which the need for harmful products will disappear. However, it is important to withstand this transition period regardless of disruption.
Usually,good 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 muscles and tighten skin. Therefore, all of these measures should be used in combination.