Dietary principles of nutrition

1. It is necessary that your diet is balanced and diverse. Foods should contain carbohydrates( fruits, vegetables, flour and starch products), proteins( meat or dairy products, beans or peas), fats( butter or margarine) and liquids in each meal. This will allow you to be full of energy all day. Carbohydrates are burned in the first place( providing energy for 3-4 hours).Proteins give energy for the next 1-2 hours, and the fats are not yet completely wasted by the 5th or 6th hour, that is, until the next meal.

2. Reduce calorie intake and increase their consumption.0.5 kg of stored fat is equivalent to 3,500 kilocalories. To lose 1 kilogram, you need to spend 7,000 kilocalories. And in order to lose weight faster and reduce mainly fatty, rather than muscle mass, you should increase physical activity, including aerobic exercises such as walking and running. But do not overdo it with weight loss: a weight loss of 0.5-1 kilograms per week - the best result.

In nutrition, avoid imbalances; "caused by consuming too few calories. This mistake can cost you life, especially if you are engaged in intense and prolonged physical exercises.

3. Eat less fatty foods. Sharply limit the consumption of fried meat, butter, margarine, mayonnaise, vegetable oil, sauces, salad dressings, nuts, canned food, semi-finished products, fatty meat products( bacon, sausage, roast beef, sausages), stewed beef, lamb, pork, dairy products with highfat content( whole milk, cream, sour cream, cheese, ice cream).

Use vegetable margarine, as it contains more polyunsaturated fats than normal.

Prefer lean oil, do not use bird skin.

However, it is not necessary to completely eliminate fats. In the diet of obese people, they are necessary, since fatty food contributes to a longer preservation of the feeling of satiety, reduces the thirst, often disturbing these patients. In addition, food fats inhibit the secretion of insulin, stimulate the production of enzymes that break down fats in the body, which leads to more intensive consumption of them. Thus, fatty food has a beneficial effect on the exchange of fats in the body of obese patients, which contributes to weight loss.

4. Use low-calorie condiments for salads, limit the consumption of ready-to-eat seasonings, instead of cream, drink low-calorie yogurt, skim milk, eat non-fat cheeses. Keep in mind that every gram of fat you eat contains twice as much calories compared to proteins or carbohydrates( 1 gram of fat - 9 kilocalories, 1 gram of protein or 4 kilocalories of carbohydrates).

Vary the salads according to the color, the size of the pieces and the composition of the ingredients, try to make them mouth-watering and nutritious. For example, you can mix different types of salad leaf( the darker the leaf, the more iron and vitamin A in it), watercress, raw spinach, red cabbage, yellow zucchini, carrots, cauliflower, green pepper, onions.

Make seasonings for salads from polyunsaturated vegetable oils - sunflower or corn.

5. Consume less sugar. Refined sugar is found in products such as jam, jelly, lemonade, dessert sweets, candies, homemade cookies, pies, sweet juices and canned fruit. Limit one or two sweet meals a week. Sugar is a high-calorie product, it does not contain any mineral salts and vitamins.

6. Eat more low-calorie, bulk and high-fiber products, for example, raw fruits and vegetables( with seeds and peel), boiled potatoes, coarse bread, bran, fried corn kernels and lean soups.

Eat vegetables raw, steamed, baked. Keep in mind: cooking on fire significantly reduces the content of vitamins and minerals.

Vegetables and fruits stimulate digestion and assimilation of proteins and carbohydrates. In combination with fats, vegetables increase the formation and secretion of bile, which is very important for obese patients, since they often have bile stasis.

Betaine, which is in sufficient quantity in the beet, prevents the development of fatty liver infiltration. Sitosterols of vegetables and fruits inhibit the transition of carbohydrates to fats. In addition, vegetables and fruits are an important source of vitamins, mineral salts and organic acids necessary for metabolism.

From vegetables to those who are ill with obesity, you should somewhat restrict the diet of potatoes, melons, fruits - pears, grapes, apricots, mandarins, oranges.

7. Prefer lean meat, poultry, fish. If you want to lose weight or maintain a normal weight, it is especially important to organize meals in such a way that there is less beef, lamb, pork and cheese.

8. When cooking, use as little fat as possible. Roast or bake meat on the grill, decanting fat. For sauce, use meat juice after removing the fat. Stew foods on the water, cook the vegetables and eat them raw without any sauces and seasonings. Use low-fat oil substitutes.

9. Limit alcohol consumption. One mug of beer is 150 "empty" kilocalories. Alcoholic beverages, including beer, increase appetite and contribute to overeating.

10. Eat low-calorie food: raw fruits and vegetables, vegetable salads. Drink tomato juice.

11. Every day, drink six to eight glasses of liquid, preferably water. Drink skim milk, saturated with vitamins A and D, natural fruit juices.

Try to drink less calorie drinks( water, diet drinks or tea).Consumption of caffeinated drinks( Coca-Cola, Pepsi-Cola, coffee, tea) should be limited to two or three times a day.

12. Eat slowly, relaxed, in a calm, pleasant environment. Create an appropriate atmosphere for this.

Thoroughly chew food and spend at least 20 minutes for each meal. Remember: it takes just 20 minutes to feel full. Therefore, the slower you eat, the less likely it is to overeat.

13. Soft food prefer hard. Hard foods( eg apples) require longer chewing times than soft ones( bananas).Psychologically, we need to chew - it softens stress and tension.

14. If you are overweight, adhere to a rational diet. Try to eat regularly, avoid "impulsive feeding" - this will avoid the influence of unforeseen circumstances( for example, Sunday and festive meals).

In order to prevent obesity, food is recommended to be taken 4-5 times a day in small portions, and to treat obesity - 5-6 times a day. This helps to reduce the feeling of hunger and increase the expenditure of energy on the assimilation of food. Most of the food should be consumed in the morning.

The intervals between meals should not exceed 4 hours. Supper should be no later than 3 hours before bedtime. After dinner, it is useful to take a walk in the fresh air or do some work related to physical activity.

15. Limit the intake of sodium salts, which is often associated with hypertension. Its sources are table salt, various pickles, canned beef, pork, sausages, ham, bacon, sausages, cheese, convenience foods, snacks, canned soups and vegetables, sauces.

Make soups on home broth, at the most, use concentrates with a low sodium content.

16. Avoid unnecessary thoughts about food. Keep products better not in mind, so as not to temptation. Serve the food on a table in plates in the quantities that you can, do not expose it in large dishes.

Do not combine food with watching TV, reading or doing anything else. Finally, try to concentrate on Poland on how much and how much you eat, and do not allow yourself to dream about delicious food or about upcoming dinners.

17. Try to move more during the day, exercise regularly. The systematic physical load burns calories, reduces appetite and improves the state of the cardiovascular and respiratory systems.

One study showed that obese women who continue to gain weight consume the same number of calories per day as slender ones, whose weight is absolutely stable. But obese patients walked on foot only per kilometer a day, and lean patients - for 8( 5 kilometers walk burn 200 kilocalories).

Use stairs instead of elevators, park cars in remote locations from home or work to walk this distance: walk to the store on foot, enter the tradition of an evening walk before going to bed. And remember: the physical load before eating reduces appetite and helps not only to control weight, but also to lose weight. Do physical exercises at the end of the day, just before dinner, to lower your appetite. Weight loss through a combination of exercise and calorie restriction primarily reduces the fat content, while a dietary restriction without physical exertion leads to a significant loss of muscle mass.

18. Try to cope with stress without resorting to food or alcohol. Overeating and drunkenness are all too often associated with everyday troubles or the need to "relax" after a busy day. But for this there are other ways, for example, physical exercises, autogenic training or satisfaction of spiritual requests.

19. Constant weight control should become a habit. The constant goal is to get rid of extra pounds and follow a lifestyle that protects them. A simple but effective way of self-control is to be weighed regularly. Reduce body weight gradually, no more than 4-5 kg ​​per month.

20. Cultivate a healthy fear of obesity.

These are some of the most needed basic principles of a balanced diet. We saw that if there is too much, even consuming healthy food, then you can start to gain weight and face serious difficulties. On the other hand, if there is too little, the state of health will also worsen. And, finally, if the food is not balanced, even with the right calories, you can face a significant loss of energy and emotional difficulties arising from the lack of certain nutrients.

But, fortunately, there is also the best option: to eat properly. The level of vital energy will be high, and there will be a reliable basis for active life, fruitful work, effective recreational activities with the necessary exercises. Thus, you will take the path leading to the cherished goal of each of us - to health and physical well-being.