The benefits of proper nutrition - Proper nutrition

Principles of healthy eating

To ensure complete absorption of nutrients by the body, it is necessary to follow several principles of proper nutrition:

1. You shouldn't rush while eating . Eating should be done without haste. It is important to chew each piece, this promotes normal digestion.
2. You need to leave the table with a slight feeling of hunger .
3. Using a small plate. Half the plate is fruits and vegetables, a quarter is food containing protein, the rest is carbohydrates. Following the rule will allow you not to exceed the calorie allowance every day.
4. It is important not to skip breakfast , it is a source of strength and energy for the whole day.
5. Drinking enough water. The best liquid option is still water without added sugar.
6. Limiting salt intake . The product retains fluid in the body and promotes the formation of edema. The daily norm is no more than 10 g.
7. You should buy fresh vegetables and fruits in the store; it is better to avoid frozen foods and semi-finished products.
8. You can't completely give up fatty foods. It is important to consume healthy omega 3 fats .
9. Don't get hung up on restrictions . This leads to stress and additional weight gain.
10. It is necessary to arrange fasting days . This allows the body to rest.

Compliance with the described principles will allow you to establish a nutritious and balanced diet.

Basics of proper nutrition

When organizing proper nutrition, you must not forget about the calorie content of foods. At the same time, it is not at all necessary to scrupulously calculate calories throughout your life. By following a healthy diet for a month, you will develop the habit of automatically “estimating by eye” the number of calories you consume. In the first stages, special calculators, which can be found on specialized websites, will help you calculate your calorie intake.

We have already mentioned healthy foods that should be included in the diet above. Now a few words about which foods are not compatible with a healthy and proper diet.

• It is necessary to give up sugary carbonated drinks, which contain huge amounts of sugar, preservatives, as well as chemical colors and flavors.
• Fast foods are prohibited, because unhealthy foods contain carbohydrates that are quickly digested.
• Much has already been said about the dangers of alcohol, I would like to remind you once again. Alcohol-containing drinks are not only high in calories, they can increase appetite and also prevent beneficial substances from being absorbed by the body. In addition, alcohol abuse destroys the body as a whole.
• It is also important not to overuse foods such as salt and sugar.
• In a proper and balanced diet, it is important that all products are natural and fresh.

If you don’t have time to count calories or weigh food daily, it’s time to order food delivered from Grow Food. A menu for every taste for athletes, people who simply monitor their health and for those who want to lose weight.

pros

Healthy food is actually not boring and monotonous. Adding various spices to your dishes will give your food a new taste every time.

Advantages of proper nutrition:

• Finding a slim figure . The human body quickly returns to normal if it is helped.
• Improving appearance . Wholesome food provides the body with nutrients. Results: hair thickness increases, nails become stronger, skin becomes smooth and elastic. As a rule, appearance improves in a short period of time.
• Strengthening the immune system . Healthy food helps to establish proper intestinal function and removes harmful substances from the body. Unloading is a great way to lose excess weight.
• Energy . The person will no longer feel tired and drowsy. The balance of nutrients and vitamins will ensure productive work.
• Finding spiritual harmony and good mood . Limited nutrition or excessive consumption of sweets affects a woman’s hormonal levels and overall well-being.
• Increased life expectancy . Eating fish, vegetables and other healthy foods is the key to health for many years.
• Enjoying life through well-being.
• Opportunity to experiment . Various combinations of flavors, spices - all this allows you to get a lot of pleasant impressions.
• Willpower training . Not every person is able to exercise regularly and achieve their goals.
• Reducing the risk of developing malignant tumors . Avoiding nutritional supplements is helping your body.
• Getting rid of heartburn and nausea by replacing fatty foods with lean foods.
• Reducing blood cholesterol levels , as a result, minimizing the risk of developing atherosclerosis, hypertension and stroke.

Diet: pros and cons

This diet is suitable only for those who are ready to radically change their diet, since it completely excludes animal products - from meat to honey. But such a diet is rich in cereals, fruits, vegetables, legumes, nuts and vegetable oils.

A well-thought-out and balanced vegan diet is one of the healthiest and, by the way, leads to natural weight loss. Thanks to the large amount of plant foods, it is high in antioxidants, vitamins, minerals and fiber. At the same time, it contains much less harmful substances, the consumption of which should be reduced by everyone: sodium, saturated fats and simple carbohydrates.

However, if you take a casual approach to your diet and don't have a balanced or varied diet, you run the risk of protein and nutritional deficiencies (such as calcium, iron, and vitamins B12 and D).

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In my opinion, this option is suitable only for very purposeful people with exceptional willpower. Among celebrities, it is followed by Bill Clinton, Carrie Underwood, Al Gore, Natalie Portman and Mike Tyson.

The macrobiotic diet is not just a diet, it is a whole philosophy of life.

The diet is based on whole grains and grains: wild rice, buckwheat, barley, millet, oats, rye - and is supplemented with soy products, local (seasonal) vegetables, fruits, products without fat or with a very low fat content, a small amount of fish and seafood .

Followers of a macrobiotic diet avoid highly processed and refined foods, as well as animal products. In addition to foods, their combination, season, cooking method, and even how many times you chew the food before swallowing are important.

Demi Moore, Pamela Anderson, Madonna, Tom Cruise, and Alicia Silverstone follow a macrobiotic diet.

Breakfast: green tea and oatmeal with water.

Lunch: miso soup, large portion of wild rice with fermented vegetables.

Dinner: baked fish, salad with tofu dressing.

Snack: dried fruits and nuts.

The name comes from a combination of the English words flexible - “flexible” and vegetarian - “vegetarian”. Followers of this diet strive to be vegetarian "most of the time." This diet is designed to replace meat with non-meat protein sources such as tofu, legumes, beans, lentils, nuts and seeds. The flexibility of flexitarianism lies in the fact that occasional consumption of meat—organic and lean—is not prohibited.

Research has shown that vegetarians tend to weigh less than meat eaters. What's more, vegetarian diets help keep your heart healthy by being lower in saturated fat and cholesterol and high in fiber and plant-based protein.

In pursuit of a beautiful figure, we rarely think about how experiments related to weight loss affect our body.

Meanwhile, doctors have long attributed the obsession with dieting to epidemic proportions: this addiction is not only contagious (in women’s groups you can often see a picture where half the office is on the same diet at the same time), but also harmful to health and even life-threatening.

Of course, if, when planning to go on a diet, you first go to the doctor, weigh yourself, diagnose your health, create a weight loss plan and an individual diet, which you stick to as much as possible, then the diet will most likely benefit you.

However, most often it happens differently: we go on a diet we just read from a magazine, not at all interested in what consequences from its use may overtake us. So what can you expect from diets? Let's look at the most popular of them.

Protein diet

The diet is based on low-fat protein foods: meat, eggs, low-fat dairy products. Fats and carbohydrates are excluded: oil, flour products, sweets, starchy vegetables (potatoes), pasta, grain products (porridge and bread). Vegetables and fruits - in small quantities.

Pros: the lost kilograms do not return for a long time. It is not difficult to follow, since you can eat a fairly large amount of food and not feel hungry.

Cons: Slow weight loss.

The diet is not balanced in nutritional content, and if you stick to it for a long time, the body begins to experience a deficiency of minerals, vitamins, fats and carbohydrates, which are also necessary for health.

High protein content in food is difficult for the liver and kidneys to tolerate. Long-term unbalanced nutrition affects the condition of the skin, nails, hair, as well as mood and performance. It is advisable to stick to a protein diet for no more than two weeks.

To replenish mineral deficiencies during the diet, drink still mineral water. Do not use this diet under any circumstances if you have liver or kidney problems.

Fat diet

Oddly enough, according to this diet, eating lard and meat can help you lose weight.

The basis of the diet is animal food, including offal, which contains the vitamins and minerals necessary for the body, eggs, and fatty dairy products.

You need to give up carbohydrates and fiber, that is, sweets, bread, cereals, bran. Vegetables and fruits can be eaten in very small quantities. Drink more regular clean water.

You can stick to a fatty diet for quite a long time, provided it contains a sufficient amount of protein.

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Over time, it is advisable to switch to a balanced diet, that is, include vegetables and fruits and grain products in your diet. Long-term adherence to a fatty diet is possible only under the supervision of a doctor.

Pros: diet effectiveness. Animal proteins and fats are easily digested, providing the body with plenty of energy. In order to get enough and not feel hungry, two meals a day are enough, but you can eat more often and even before bed.

Cons: high cholesterol content. Great load on the kidneys. Lack of vitamins and minerals. Lack of fiber can lead to constipation.

Carbohydrate diet

This type of diet differs from the previous two in that, despite the name, carbohydrates are not the main component of the diet, but, on the contrary, are subject to strict control.

Ideally, it is necessary to exclude from the diet or strictly limit the so-called “fast” carbohydrates, which immediately enter the blood.

These include sugar, white flour products (bread, pasta), starchy foods (potatoes, corn, rice), too sweet vegetables and fruits. What remains are “slow” carbohydrates - porridge (buckwheat), wholemeal pasta, whole grain bread.

Here it is important to take into account the amount of carbohydrates in foods, for example, with the Kremlin diet in order to lose weight, the amount of carbohydrates in the food eaten should not exceed 40 grams, and the amount of proteins and fats depends only on your needs, you will definitely not starve. Types of carbohydrate diet: Kremlin diet, Montignac diet, Protasov diet, Atkins diet.

Pros: If you follow a balanced diet, you can lose weight on this diet and feel great while maintaining your normal weight.

Cons: if the diet is balanced in proteins, carbohydrates, vitamins and minerals, then there are no disadvantages. If you exclude porridge and natural meat from the menu in favor of sausages and smoked meats, then such a diet will most likely be harmful to your health. Another disadvantage is that living without sweets, potatoes and pasta in modern society is quite difficult.

Short Diets

These are the so-called fasting days, when you can eat only one product all day.

It is important to adhere to the principle - no more than 1-2 fasting days per week; some types of short diets can last up to 3 days. You can drink a lot of water or tea, do not add salt or sweeten food.

Varieties: cucumber, kefir, fermented milk (yogurt, cottage cheese, kefir), apple, rice, buckwheat, soup (vegetable soup without potatoes and fat)…

Pros: you can lose weight quickly, for example, for a holiday, such diets also help cleanse the body.

Cons: the weight loss effect is very short-term and is achieved mainly through the removal of excess fluid. Sticking to such a diet for more than 2-3 days is harmful, since the body begins to experience a deficiency of the substances it needs for life. It’s hard to “go on a diet” in the cold season. Often, a fasting day can be accompanied by increased gas production.

Calorie counting

An effective way to lose weight. At home, you can reduce the diet by no more than 20%, that is, if the daily intake of a healthy adult is 2500-3000 kcal, then you can reduce the amount consumed to 2000-2400 kcal.

It is also important to take into account that you need to reduce your usual diet, for example, if you consumed 5000 kcal per day and got used to it, then first you need to get used to 4000 kcal so as not to put the body into stress.

Doctors have set a minimum standard: any diet must contain a set of foods that provide the body with at least 1200 kcal per day; lower energy consumption sharply increases the number of negative health consequences. Diets with a radical reduction in daily calories are possible only under the supervision of a doctor.

Pros: you can eat whatever you want, but you must limit yourself to a certain number of calories. In this case, weight loss will occur slowly but surely.

Disadvantages: if you reduce your food intake too sharply, you can put the body into stress, during which it will begin to spend less energy on habitual activities than before. And when you switch to a regular diet, the lost kilograms will return just as quickly and a few more will be added to them.

Minuses

• Refusal of animal protein leads to the development of anemia .
• Lack of cholesterol in food can cause disruption of hormone synthesis.
• Imposing strict dietary restrictions leads to depression and psychological disorders . The most dangerous condition is the development of orthorexia (the desire to eat well becomes an obsession). It is important to listen to your body and eat what it requires.
• Relapse is a common reason for gaining excess weight. Therefore, it is important to transition slowly to a new regime.
• Many people believe that healthy food is not tasty . With constant experimentation you can get rid of this shortcoming. In addition, getting used to new products takes a short time.
• When the general principles of the regime become tougher, a person feels hunger and weakness . After all, fats and carbohydrates give a person energy.
• Switching to a new diet can cause an exacerbation of existing diseases . Therefore, it is important to consult a specialist about diet.

How to get the most out of PP

To get the maximum benefit from a healthy diet, you must follow the regime and basic rules of PN:

1. Eliminate all unhealthy foods from your diet: fast food, processed foods, smoked foods, white bread, salty foods.
2. Avoid alcohol. Even 1 glass can dull the feeling of fullness, awakening your appetite.
3. Try to eat at the same time every day.
4. Replenish your water balance in a timely manner. Often, the brain incorrectly recognizes the body's signal of thirst, perceiving it as hunger. The daily norm is 1.2-2 liters of water.
5. The last meal should take place 2-3 hours before bedtime. It is preferable to eat light food. Heavy food takes a long time to digest, so it is not recommended to eat it before bed, otherwise a fermentation process will occur in the body.
6. Don't neglect breakfast. It should be satisfying and healthy. Foods with a lot of complex carbohydrates are ideal for this.
7. The diet should be balanced. The ratio of proteins, fats and carbohydrates is as follows: 30%, 20%, 50%.
8. After waking up, drink a glass of clean water at room temperature. It will help the body wake up faster, starting its work.
9. Include physical activity in your schedule. Sports combined with proper nutrition are the key to a slim figure and good health. You don't have to go to the gym for this. You can also train at home.

Simple rules will help you get the maximum benefit from a healthy diet, thereby preventing the development of serious diseases. It's worth noting that eating healthy can seem quite difficult at first. However, a person only needs 3 months to get used to a new lifestyle. You shouldn't radically change your diet right away. Start gradually mastering the rules of healthy eating. This will help protect the body from stress and avoid food breakdowns.

Vegan diet for the day

Breakfast: boiled buckwheat with quinoa, homemade hummus, avocado, fresh cucumber. Freshly squeezed juice from lemon, celery, carrots in equal parts.

Lunch: a large portion of salad of fresh vegetables and herbs, seasoned with unrefined sunflower oil, broccoli soup.

Dinner: assorted vegetables (peppers, asparagus, Brussels sprouts, zucchini) prepared by quick frying - stir fry with soy sauce or buckwheat noodles (soba) with the same set of vegetables.

Snacks: Nuts and fruits, including avocados.