A stress-free life and active sports are important conditions for those who set themselves the goal of losing weight, as well as having good health, strong immunity and a beautiful appearance. However, many athletes and nutritionists assign the most important role in the fight against hated kilograms to proper nutrition and adherence to a daily routine .
It's no secret that with the help of a proper diet we can improve the performance of all processes in the body, increase immunity, normalize weight, get rid of certain diseases, look younger and improve overall well-being. In order to achieve such results, we will analyze in more detail why a properly organized diet is needed and how to follow it.
Why is proper daily nutrition important?
We know from biology courses that the human body is like a clock mechanism - everything in it works according to a coherent system, and the work of some organs directly depends on the quality of work of others. According to the biorhythms of the human body, at about 5:00 am, it begins to prepare for awakening: the level of cortisol and adrenaline in the blood increases. The content of hemoglobin and sugar increases, the pulse quickens, blood pressure rises, and breathing quickens. After waking up, it is very important (between 7-9 am) to have a hearty breakfast with a predominance of fast and complex carbohydrates in order to charge the body with energy for the whole day.
Up to 12 hours, high performance is manifested, short-term memory works well, information is absorbed to the maximum during this time. By 1 pm, brain activity decreases, we lose attention and concentration. It's time to refresh yourself, giving a new wave of energy to your body. Towards evening, the activity of the entire system begins to slowly prepare for sleep, organ after organ gradually reduces its activity. It is during this period of the day that it is important not to burden your body with heavy food, it is better to have dinner with a light salad and fruit or vegetable juices. By doing this, we will help our body and organs prepare for sleep without serious consequences and recover as much as possible during the night.
But, unfortunately, the realities are such that in the bustle and worries we run away from home without having breakfast, at work or school we limit ourselves to snacks with coffee or tea, and in the evening, sitting at the table at home, we eat for three and is by no means the lightest and most healthy food. Instead of preparing for sleep, the body with low efficiency (since according to the biological clock it is already preparing for sleep) is forced to process heavy food in excess. As a result, we have heaviness and bloating in the stomach, restless sleep, swelling, a broken state in the morning and, among other things, of course, excess weight!
What foods should we eat to get the most benefit from them for our body, and what principles of eating should we follow to avoid unpleasant problems associated with abdominal discomfort? This will be discussed below.
The importance of balanced nutrition
Most people currently eat incorrectly, causing irreparable harm to their health. And this is primarily due to a lack of knowledge on this issue. And more and more people suffer from metabolic disorders caused by poor diet. This leads to the appearance of nervous and mental diseases, vitamin deficiencies, liver and blood diseases. Therefore, rational nutrition and its principles should be known to everyone who wants to stay healthy. Violation of these rules leads to a decrease in performance, resistance to disease and life expectancy. A person needs the right food not only to replenish energy costs and growth, but also to supply the necessary vitamins and microelements that are not synthesized by the body. Their balance contributes to the normal flow of all life processes. A balanced diet promotes more complete absorption of nutrients.
Basic principles of proper nutrition
The main condition for a proper diet is its balance. The basic principle of such nutrition is the distribution of calories throughout the day, as well as the number of meals. Required caloric needs are calculated based on age, weight, and daily physical activity. The more intensely a person exercises, the more calories he needs. And, on the contrary, if you sit at a computer all day in the office, and at home you also spend the rest of the day in a sitting or horizontal position, then do not rush to load up on lard sandwiches and buns with tea, otherwise you are guaranteed to gain weight.
It is important to understand that calories are different. You should not gain your daily calorie intake from fatty and unhealthy foods, this can lead to negative consequences, such as the appearance of cholesterol plaques, which can subsequently lead to a heart attack, stroke or sclerosis. If you do not deal with fat deposits in time, you may encounter problems such as varicose veins, hypertension and cholecystitis.
Food is our weapon, with which we can prevent the occurrence of many diseases, strengthen the immune system and improve well-being. A properly balanced diet can help us with this.
A balanced diet implies compliance with the percentages of proteins, fats, carbohydrates and the calorie content of such dishes. So, for example, the correct diet for men to gain muscle mass implies adherence to the percentage of used fat - 20/30/50, and consumption of more than 3000 calories per day, while when losing body fat, the so-called cutting, - 50/20/30, and a corresponding reduction in calories consumed.
Below are a few more basic principles of proper nutrition:
- eat 5-6 times, including main meals and snacks;
- gradually give up flour, confectionery, sweet carbonated drinks, and fast food;
- Under no circumstances should you skip breakfast. It should be dense and the most calorie-rich compared to other meals. Such a meal should consist mainly of slow and fast carbohydrates. However, don’t forget about proteins;
- breaks between meals should not exceed 3.5-5 hours;
- It is better to fill snacks with fresh fruits or small amounts of nuts;
- dinner should be light, with a predominance of a large amount of greens, fresh vegetables and fiber;
- eat a lot of fresh vegetables rich in fiber;
- do not skip meals;
- not to starve;
- do not eat 4 hours before bedtime;
- drink 2 liters of clean water daily.
Diet - what's the point?
Rational nutrition presupposes not only moderation in food intake, balance, but also regularity. By eating food at the same time every day, the body develops a conditioned reflex, thanks to which the appetite is promptly stimulated. It performs several important functions:
Regulates the timing of meals and the amount of nutrients supplied by foods. With normal digestion and a balanced diet, your appetite will not allow you to overeat; Prepares the digestive tract by increasing the production of saliva and gastric juice. Thus, food is better digested and absorbed by the body, which avoids discomfort or heaviness.
Circadian rhythms play a direct role in digestive processes. Starting at 5 am, the level of various hormones in the blood increases, which contributes to early awakening, and the production of gastric juice also increases. The activity of the stomach continues until 22:00, after which the secretion of enzymes slows down, the body prepares to go to bed. That's why it is recommended to have dinner no later than 2-3 hours before bedtime.
Four principles of proper nutrition
In addition to eating food at the appointed time every day, you should follow four simple rules:
Fragmentation - per day for normal metabolism you need to eat at least 4 times a day at intervals of 3-4 hours. It is optimal to stick to five meals a day, especially when losing weight or gaining muscle mass; Balance - two breakfasts, lunch, afternoon snack and dinner should include a complex of BZHU (proteins, fats and carbohydrates) to meet all the body's needs; Evenly distribute portions throughout the day - in the morning (from 7 to 9 o'clock) and at lunch (from 14:00) the stomach is most active, so the largest volume of portions should be for the first breakfast and lunch. The volume of meals can reach 300-400 g, and the rest of the time - 150-250 g. Correct distribution of calories - in accordance with biorhythms, the body is most active in the first half of the day, so a large share of the daily calorie content should fall at this time.
If you find it difficult to think through your nutrition schedule, then give preference to Grow Food ready-made diets. With their help, you will regularly eat healthy food, because containers with food can be taken with you on the road, to work or for a walk. This option is ideal for residents of a metropolis with their busy work schedule.
Pros of a healthy diet
By adhering to the basic principles of proper nutrition, we gain a large number of advantages:
- 1. In a properly balanced and selected diet, all necessary nutrients and vitamins enter the body along with food. As a result, there is no need to take additional vitamins in the form of tablets, as well as various dietary supplements;
- 2. due to the exclusion of excessively fatty foods, the accumulation of cholesterol plaques, leading to the development of blood clots in blood vessels and atherosclerosis, is prevented;
- 3. with a properly designed daily routine, diet and moderate physical activity (at least three times a week), the level of stored fat reserves in the body decreases, it redirects excess fat deposits into energy. Thanks to this, you will always be full of energy and feel great;
- 4. The cells of the body are rejuvenated, the skin looks tightened, extra pounds and volumes go away, the mood is always high, and the body is full of energy.
These principles and advantages are also observed in the proper nutrition of children , so there is no need to divide into two fronts in the kitchen.
Balanced nutrition: concept and principles
Food should ensure the growth and proper development of a person, improve his health and help prevent diseases. It must be balanced in terms of energy consumption and nutrient content in accordance with gender and age. Only in this case can we talk about rational nutrition. Every person should strive for this, only then will he be able to enjoy his health. The principles of rational nutrition include:
- moderation, which does not allow you to consume more energy with food than is consumed in the process of life;
— variety is a very important principle of balanced nutrition. Humanity eats thousands of different foods in a wide variety of combinations. But they are based on proteins, fats, carbohydrates, vitamins and minerals. In order for all of them to enter the human body with food, the diet should be as varied as possible;
- Diet is also very important for health. Moreover, this principle is especially often violated by people.
Proper nutrition regimens for women in order to reduce the percentage of body fat mass
To properly create a menu, you need to determine the amount of calories consumed per day. The Muffin-Jeor formula will help us with this.
First, let's calculate the basal metabolic rate (BA) . Let's find out how much the body consumes to maintain vital functions in case of complete rest:
10 * weight (kg) + 6.25 * height (cm) - 5 * age - 161
Next, to obtain the total calorie consumption per day, you need to multiply the basal metabolic rate by the following coefficients:
Sedentary lifestyle: GS x 1.2
Light activity (sports 1-3 days a week): OO x 1.375
Average activity (sports 3-5 days a week): OO x 1.55
High activity (sport 6-7 days a week): OO x 1.725
Very high activity (playing sports every day, high physical activity at work): OO x 1.9
For example, let’s take a girl’s height 165 cm, weight 55 kg, age 25 years, average activity (sports 3-5 times a week)
OO = 10*55kg + 6.25*165 - 5*25 - 161 = 1295 kcal
Calorie consumption: OO *1.2 = 1295*1.55 = 2007 kcal.
Basics of rational nutrition
The basics of rational nutrition are the following rules:
1. In order for the diet to be complete and balanced, it is necessary to consume a variety of foods containing many different nutrients, microelements, and vitamins. This way you can satisfy the body's needs in full.
2. Be sure to eat bread, grains, pasta or potatoes at every meal. These products contain a lot of protein and carbohydrates, as well as fiber, minerals (calcium, magnesium, potassium), vitamins (ascorbic acid, carotenoids, folic acid, vitamin B6), while in their pure form these products have a low calorie content.
3. Vegetables and fruits (as well as legumes) are an essential component of the daily diet. You need to eat at least 500 grams of vegetables and fruits per day. Vegetables contain dietary fiber, vitamins, organic acids and antioxidants necessary for the body. Green and leafy vegetables are especially useful - spinach, broccoli, arugula, lettuce, herbs, cucumbers, Brussels sprouts.
4. Every day you need to consume dairy products low in salt and fat - this is a valuable source of calcium.
5. Replace fatty meat with fish, poultry, eggs, legumes or lean meat. They contain the same amount of protein, but there is no need to eat unnecessary animal fat - you will get the amount of animal fat required in accordance with the standards of rational nutrition from low-fat varieties of meat, fish and poultry.
6. Choose low-fat foods, give up the habit of eating bread and butter, instead of fried food, prefer boiled or baked food - fats are found everywhere, and you will certainly not be left without the portion of fats established by the standards of rational nutrition, but you should not exceed it. Instead of butter and sunflower oil, use olive oil - it contains more nutrients and antioxidants. Avoid margarines and refined oils - they contain more harmful substances than beneficial ones.
7. Limit your intake of fast carbohydrates and sugars - they have no nutritional value: all they give the body is quick energy, tooth decay and metabolic imbalance. Remember that the share of fast carbohydrates according to the standards of rational nutrition is only 5% of the total daily calorie content (this is only 150-200 kcal per day).
8. Drink water. For an adult (not an athlete), the daily water intake is 2 liters, for an athlete - 3-3.5 liters. Water is necessary for all chemical reactions in the body, without it you simply cannot live.
9. The norm for using table salt for an adult is 6 g per day. A modern person consumes about 18 g of table salt per day. Avoid eating salted, smoked and canned foods, learn to eat lightly salted foods.
10. The body mass index (BMI) value is calculated using the formula: (weight in kg) divided by height in meters squared. If your BMI is less than 18.5, you are underweight; if your BMI is more than 25, you are overweight. Control your weight.
11. The maximum daily dose of alcohol allowed by rational nutrition standards is 20 grams of pure alcohol. Even a single excess of this dose can harm the body. Daily drinking of alcohol will sooner or later develop into alcoholism. Approach the issue of drinking alcohol wisely, and when you drink it, prefer natural alcoholic drinks - wine, cognac.
12. The basis of a balanced diet is healthy natural food. Try to replace everything unnatural in your diet with natural ones.
