What is proper nutrition and what is its benefit?
Correct or healthy nutrition is a balanced nutrition system that ensures the growth and optimal development of a person, his full life, and also strengthens the body's defenses, its ability to endure mental and physical stress.
If we are talking about why you need proper nutrition for weight loss, it should be noted that this is one of the healthiest ways to lose weight. Unlike strict mono-diets or a diet with strict calorie restriction, a balanced diet for weight loss helps to provide the body with the necessary amount of vitamins and minerals, to maintain the health and mood of a losing weight person.
Determine your calorie intake:
It is not recommended to severely limit the calorie content of the diet, especially being guided by the "general" norms from the Internet. The daily amount of calories in the diet for weight loss should take into account the initial weight, daily energy expenditure, and other parameters of the body.
Reduce the amount of sugar in the diet:
Yes, this point seems obvious enough, but healthy eating is unthinkable without limiting foods with added sugar. Remember that the daily amount of sugar should be no more than 10% of the total energy consumed, and when losing weight, preferably no more than 5% (this is about 25 g per day - about as much is contained in half a chocolate bar).
Track your fat intake:
Contrary to popular belief, eliminating fat is undesirable - instead, it's better to keep track of their total. Fats should be no more than 30% of the diet, while a significant part of them should be unsaturated fats: vegetable oils, nuts, avocados, fatty fish. Trans fats (vegetable fats that have undergone industrial processing) are best eliminated.
Get enough fiber:
Fiber is an important element of a healthy diet, as it contains prebiotics - food components that are not digested but provide a nutrient medium for the growth and development of beneficial intestinal microflora. Fiber is also important for comfortable digestion: it stimulates intestinal motility and promotes the proper passage of food through the digestive tract.
Fiber is found in whole grains, vegetables, and fruits, and it is recommended that you eat at least 400 grams of vegetables and fruits daily to get your daily value. If this amount is difficult to provide regularly, you can use soluble and insoluble fiber in the form of dietary supplements from reliable manufacturers.
Follow your drinking regimen:
Remember, drinking enough water is just as important as eating a well-balanced diet. The optimal formula for daily fluid intake can be calculated as follows: 30 ml per 1 kg of body weight. For example, for a person weighing 60 kg, the daily intake will be about 1.8 liters of liquid. Do not forget that in hot weather or during physical exertion, the need for fluid may increase - do not limit yourself during this period.
Where to start with proper nutrition?
How to start a healthy diet for weight loss? How to choose a nutrition program? Is there a timetable for a smooth transition to BCP? Here's what a rough plan for a month looks like, which can be followed by any beginner to lose weight.
- Avoid drastic changes in your diet. Even if you calculated the daily calorie intake and realized that it is significantly lower than you are used to eating, reduce your usual diet at a rate of -100 kcal per week.
- Determine your motivation. You should not lose weight in response to the words or wishes of others. Healthy weight loss is weight loss that is comfortable for you and is motivated by your desire to change your shape.
- Plan your meal schedule. From now on, try to eat at about the same time of the day, maintaining familiar and understandable intervals between meals. Don't forget that snacks should also be healthy and healthy.
- Give yourself time. Take your time and do not berate yourself if the process is not going as fast as you would like. Remember that the physiological rate of weight loss is about 2 kg per month.
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