A balanced diet should provide the required amount of nutrients necessary to meet your daily food needs.At the same time, it is necessary to find a balance between regular physical activity and the number of calories that consume daily what is necessary to maintain the correct energy balance - ideally you must consume how many calories you can burn during the day.
A balanced diet should be selected individually.You can select the products based on your desires: do you want to lose weight, earn muscle mass or simply support the body in good shape?The food will be completely different in any case!
A balanced diet suggests that you should eat 3-5 times a day, in small portions, distributing proteins, fats and carbohydrates as follows:
- 50-60 percent of energy should come from carbohydrates, mostly complex cereals, whole wheat bread, coarse flour and only up to 10 percent of energy can enter the body from simple sugars, sugar, fruit, honey.
- From 20 to 30 percent of energy it should come from fats.However, the standards of their consumption depend on the energy needs of the human body, age, genre, type of physical activity or physiological state (pregnancy, disease).According to the recommendations of the World Health Organization (WHO) and numerous groups of experts, fats should provide at least 15-20 percent of energy from the diet, a maximum of 30 or even 35 percent.Here we are obviously talking about fatty acids that can be obtained from walnuts and seeds, as well as from non -refined oil: flax, olive, sesame seeds.
- 10-15 percent of energy should proceed from proteins, preferably legumes of vegetable origin, lentils, chickpeas.
According to a study in the field of a healthy lifestyle, an adult with medium physical activity requires 30 calories for every kilogram of body weight.Therefore, a woman weighs about 60-70 kg needs at least 2000 kcal per day to maintain all the processes of the body's life and its normal functioning.If at the same time you have a high level of physical activity: the number of calories consumed, respectively, should be higher.
Menu for proper power supply: make a diet
Unfortunately, very often a lack of time, ideas and a constant feeling of fatigue often make us think of what, how and when we eat.But, in fact, a healthy diet is not difficult at all!If you regularly adhere to some simple rules of power, it will soon become a habit!So we are not looking for apologies and we start taking care of our health today - recalls that it depends on yourself.
Regularity
Divide the daily diet into small portions.Eat 4-5 times a day every 3-4 hours: this will accelerate the metabolism and improve the metabolism.Regular nutrition at the same time helps to maintain blood sugar on an adequate level and, therefore, protects the body from hunger attacks, which often leads to unhealthy snacks and excess of food.Breakfast is better consumed 1-2 hours after awakening and dinner-3 hours before bedtime.It is important to observe all these rules in order to quickly lose weight without damage to the body.
Vegetables and fruit
Vegetables and fruit should be consumed in large quantities as often as possible.They should be at least half of the total diet, in the corresponding proportions: ¾ - vegetables, ¼ - fruit.Their health effect is due to the content of many vitamins (including vitamins C, and, folic acid, beta-carotene), minerals (including potassium, magnesium, calcium, iron) and fiber.The diet, rich in vegetables and fruit, affects the correct functioning of digestive, immune and hormonal systems.
Cereals and cereals
Groups are recommended to use daily.Groups normalize digestion, purify the body and loads with energy.Cereals and cereals should be a component of most dishes.They contain complex carbohydrates, which are the main source of energy for the human body.Choose coarse flour bread, whole rice or one of the cereals (buckwheat, barley, oat flour, mile or rye).All grain products are also a source of vitamins B, magnesium, zinc and fiber that regulate the digestive tract and reduce cholesterol in the blood.
Milk and dairy products -Caseari
In the daily diet, Lattiero -Caseari products should be present: natural yogurt, kefir or cottage.This is a source of body calcium, which is the main block of the bone tissue.Solid cheeses, due to the high content of saturated fats and salt, should only be consumed from time to time.It is worth noting that dairy products -caseari are often allergenic, so they should choose with particular attention to people with allergies or food intolerance.
Meat, fish and eggs
The products of this group are a useful source of proteins: the main construction material of our muscles, so don't forget them.It is recommended to limit the consumption of red meat and meat products transformed up to 0.5 kg/week, since, as recent studies have shown, their high consumption contributes to the development of cardiovascular diseases.You can consume agricultural meat of poultry or cooked in the oven or replace it with fish (preferably fat, which is rich in unsaturated fatty acids of the Omega-3 group).1-2 times a week should also consume vegetable proteins from legume-soy, lentils or chickpeas.
Vegetable oils
The biological value of vegetable oils is determined by their composition with fatty acid and the number of related substances: saturated fatty acids prevail in sesame, soybean and cotton oil.Vegetable oils should be an addition to the daily diet, preferably as a petrol station for salads.Rapse oil and olive oil can be used to prepare cold and hot dishes.The remaining oils must not be subjected to thermal effects.Cannons and sesame oils have particularly useful properties.
Salt and sugar
Sugar and salt are those flavors that we use every day without even thinking about it.We put sugar in drinks, it is also necessary for the preparation of classic desserts.Without the use of salt, not a single everyday dish is complete.Do not consume more than 5 g of salt per day (1 small flat spoon).Use herbs, spices and condiments instead of salt: this will help prevent swelling.Also limit the consumption of sugar and desserts, because they are empty calories that have no benefit.Replace them with fresh fruit, dried fruit or walnuts.
Water
When we talk about proper nutrition, do not forget that water is one of the main elements of a healthy diet.For correct hydration, it is necessary to consume at least 8 glasses per day of pure water.Gassate juices and drinks should vanish in the background or completely disappear from your life.Take a rule to drink a glass of water 30 minutes before meals: the water will partially fill the stomach and will not allow you to eat too much.
It will be useful:
- Eat at least five portions of different vegetables and fruit a day.
- Eat at least two portions of fish per week.
- Consume multiple vegetable products.
- Limit the amount of consumption of saturated fats, sugar and salt.
- Don't skip food: you should have a complete breakfast, lunch and dinner.
- Drink a lot of water, about 6-8 glasses every day.
- Be physically active.
Methods of remote weight loss
The restriction of hard food is short -term effective.Therefore, sitting on a Kefir or a buckwheat porridge, you must be prepared for the fact that the kilograms lost will return quickly.But you can reconstruct your diet in such a way as to reduce the weight and solve it at the same level as the plus or less 2 kg.To do this, you should eat fractionally: not in large portions three times a day, but in small doses 5 times.You will also have to abandon all the calories:
- firm sweet drinks;
- alcohol;
- dessert;
- fried and cooked potatoes;
- fat red meat;
- sausages and sausages;
- Bows, fast breakfasts;
- fast food;
- Bede and other cure of white wheat frogt.
The base of the diet should be vegetables and fresh fruit, low fish and white meat, cereals with the exception of white rice.It is useful to maintain a food diary, given all meals, even the most insignificant.You should also calculate the daily caloric rate for your weight and lifestyle, take 300-500 units from it and adhere to these calorie contents.