Eating right instead of grueling diets. How to eat in such a way that you don’t suffer because of stiff diets, but at the same time be slim, happy with your clothes size and be healthy, not exhausted? The most fashionable diets, the most advertised pills for weight loss by girlfriends can, of course, bring results. The downside is that this result is unlikely to stay for a long time, but the side effects are sure to be a debilitating companion. Appetite returns quickly, the metabolism works slower, again the weight is measured by the former extra pounds. What to do?
The answer is simple: you need to make a balanced and moderate diet.
The term “rational nutrition” refers to the full vitality of the body, high performance and resilience, which contributes to the maximum duration of active life. In addition to being rational, it should be balanced, i.e. it should have an optimum balance of nutrients (protein, fat, carbohydrates, vitamins, and mineral salts). In a balanced diet, the ratio of fats, proteins and carbohydrates should be kept at 1:1:4. First, let’s talk about balance. Conventionally food is often divided into three main groups.
The first group includes grains and tubers (e.g. yams). These foods are useful for their “fast” carbohydrates, which means they give us energy.
The second group includes legumes and foods such as eggs, meat, fish, milk, cottage cheese and other dairy products. Products from this group give the body that indispensable protein, as well as zinc, iron, and various vitamins we need.
The third group includes fruits and vegetables, which are the suppliers of fiber, vitamins and minerals and the only natural source of vitamin C.
Conclusion: you should consume products from each group every day. And do not forget to add two liters of water to a balanced diet. The result will be not only a figure testifying that your body is healthy and free of unnecessary fat, but also a radiant appearance, and energy that will fill your every move!
Now about moderation. The best thing for proper nutrition is small portions, but more often (every three, or better, four hours). It is better not to skip meals, because when you feel a strong hunger, you will eat much more than your body needs. And one more valuable tip: do not take more, no matter how tasty the meal is. Keep in memory its wonderful taste and promise yourself that you will certainly treat yourself to this dish again, but just not right now. A few more tips. Give up food and drinks that give only temporary joy, and then “clog” the body with harmful substances and add mass to the fat layer.
In order to reduce body weight (if you are overweight), you can calculate fat loss. If you want to lose 1 kg of weight, you need to expend about 700 kcal above the norm, i.e. you need to exercise, taking into account that besides the 2100 kcal you consume in everyday life, you need to expend about 500-700 kcal a day for walking, swimming or other kinds of sports.
Thus, a daily 2-hour walk (at a pace of 6 km/h) will allow an additional 430 kcal/h. In this way, you can lose 1 kg in two weeks.
We can also do days of rest (once in 7 days): meat day, cottage cheese day, milk day, apple day, vegetable day. If you have a burning desire to lose weight, it is important to exclude carbohydrate products, baked goods, fatty meats and animal fats from the menu, and introduce fruits and vegetables (30-50% of the total food weight). In general, it is undesirable to eat after 8 p.m. in this case.
Allocate more time for meals. Eat slowly and enjoy it! Make eating a pleasant moment, without asceticism, tedious calculations and nerves. The body will thank you by making you feel good, and you will be in great shape!