Principles of proper nutrition
Proper nutrition is not always a strict diet, not the absence of goodies in the diet, not the exhaustion of oneself. This is a way of life that needs to be approached consciously.
Healthy nutrition is the basis on which the body's overall nutritional and cheerful state, excellent mood, external attractiveness, and efficiency are built.
Principles of proper nutrition
Proper nutrition is based on the following principles:
Variety of diets. The menu should be tasty, healthy, and varied.
Fractional power supply. The daily calorie intake should be divided into three main meals and one or two snacks. Breakfast – 30%, lunch – 35%, dinner - 25%, two snacks – 10%. There are cases when a person is shown a strict three meals a day, for example, with disorders of carbohydrate metabolism, with insulin resistance. And in some cases, such as tired adrenal gland syndrome, five meals a day are necessary, fasting will do more harm than good.
Most of the menu should be natural products, without artificial additives, sugar, and sweeteners.
At the same time, the diet should fit into the norms for calories, proteins, fats, and carbohydrates, if you have, in addition to switching to proper nutrition, the task is to adjust the weight.
There are a few more principles that will help change your diet for the better:
drink a sufficient amount (at least 8 glasses a day) of clean water;
to eat when I started to feel hungry is very important, to eat just for hunger, preferably without snacking, for the prevention of insulin resistance, ideally three meals a day;
it is good to chew each piece, and even more, eat slowly, consciously, chewing and putting down the fork;
eat in a calm state;
concentrate on the process while eating;
eat sitting down, preferably with both feet on the floor;
actively move throughout the day – at least 10,000 steps a day have not been canceled;
eat freshly prepared food;
eat more fiber – fresh fruits and vegetables;
eat fish at least 2 times a week to get Omega 3 fatty acids from food.
How to start the transition to proper nutrition
The transition to a new type of nutrition consists of five steps:
#1. Remove food that is not beneficial to the body, and contains so-called "empty calories". These are pastries, confectionery, sweets, sausages and semi-finished products, mayonnaise, and sauces.
#2. Exclude alcohol. The more a person drinks, the more he will eat. Also, the intake of alcoholic beverages is often accompanied by various snacks, snacks, which is extremely undesirable.
#3. Monitor the water balance. Every day you need to drink at least 6 glasses of clean water.
#4. Make up a diet. It is necessary to divide the daily caloric content into several meals. Assign the most convenient time for everyone and stick to it. The schedule should be approximately the same for all days.
#5. Gain strength and patience. Switching to a new lifestyle may not be easy.
The correct transition is based on the following principles:
Be sure to have breakfast. Breakfast should be balanced, including proteins, fats, and carbohydrates.
Do not exclude dinner. It is no less important than breakfast. The only thing is that it is necessary to remove fatty, highly salty food from it since it can negatively affect the digestive processes, causing discomfort, heaviness, and bloating.
Keep a food diary. At first, customers are not restricted to their usual food but are offered to record everything that is eaten during the day. At the end of the week, a weight loss specialist analyzes the records, indicating problems. Customers themselves notice at what moments they should refrain from snacking. Also, the food diary helps to track food intolerances and understand which foods cause certain reactions from the gastrointestinal tract.
How to make a menu for the week
The peculiarity of proper nutrition is that it does not imply compliance with a strict menu. It must be compiled taking into account the characteristics of a person, and
his food preferences. The main thing is to follow the basic principles of product combinations. We are talking about the following rules:
breakfast should be rich in carbohydrates;
dinner should contain a large number of carbohydrates;
in each meal, it is necessary to include foods containing fiber (vegetables, fruits, bran);
if you want to eat sweets, then this should be done only in the morning;
it is important to distribute calories correctly.
Usually, people who adhere to proper nutrition make up a menu for a week in advance, after which they simply prepare dishes in accordance with it.
Additional assistance to the body in the transition to proper nutrition
It is very important to help your body adapt better to new conditions when switching to proper nutrition. To do this, first of all, it is necessary to increase physical activity. A sedentary lifestyle is a common cause of health disorders. Minimal physical activity or a small amount of it contributes from a medical point of view to a decrease in bone mass, muscle atrophy, decreased endurance, and deterioration of the joints and spine.
Form a habit: exercise daily. It is not necessary to spend hours at the simulators. Do what you like: yoga, dancing, cycling, running, sports games.
The main condition is that physical activity should bring pleasure. For example, home workouts can last 10-20 minutes.
For people who are overweight, it is better to devote time to walking. By doing sports, you will be able to feel a daily surge of strength and energy.
It is also very important to work with stress and adjust it. Successful weight loss results are difficult to achieve with a lack of sleep and a bad mood. Cortisol, produced by a lack of sleep, slows down the processes of splitting fat cells. High cortisol content affects the slow achievement of a positive weight loss result. Cortisol affects the accumulation of fat cells.
The content of this hormone in the blood increases due to stress, and the use of caffeinated beverages. To reduce cortisol levels, try to reduce anxiety and alertness.
The process of switching to proper nutrition seems difficult to many and even unlikely in principle. But, following these small gradual steps, it is still possible to significantly correct the wrong diet and lifestyle.