A balanced diet should provide the required amount of nutrients needed to satisfy your daily food needs.At the same time, it is necessary to find a balance between regular physical activity and the number of calories you consume daily what is needed to maintain the correct balance of energy - you should ideally consume as many calories as you can burn throughout the day.
A balanced diet must be selected individually.You can choose products according to your desires - do you want to lose weight, gain muscle mass or just support the body in good shape?The food will be completely different in each case!
A balanced diet suggests that you eat 3-5 times a day, in small portions, distributing proteins, fats and carbohydrates as follows:
- 50-60 percent of the energy should come from carbohydrates, mostly complex complex, full wheat bread, thick flour and only up to 10 percent of energy can enter the body from simple sweet sugars, sugar, fruits, honey.
- From 20 to 30 percent of energy should come from fats.However, their consumption standards depend on the needs of the human body's energy, age, gender, type of physical activity or physiological condition (pregnancy, illness).According to the recommendations of the World Health Organization (WHO) and numerous expert groups, fats should provide at least 15-20 percent of diet energy, a maximum of 30 or even 35 percent.Here we are talking, of course, about the fatty acids that can be obtained from nuts and seeds, as well as from pre -oil - linen, olive, sesame seeds.
- 10-15 percent of energy should continue from proteins, preferably the legend, lentils, chickpeas.
According to a study in the field of a healthy lifestyle, an adult with average physical activity requires 30 calories per kilo of body weight.Therefore, a woman weighing about 60-70 kg needs at least 2000 kcal a day to maintain all body life processes and her normal functioning.If you have a high level of physical activity at the same time - the number of calories consumed, namely, should be higher.
Menu for the right food - make a diet
Unfortunately, very often the lack of time, ideas and a constant feeling of fatigue often make us not think about what, 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 let's not seek excuses and start taking care of our health today - remember that it depends on ourselves.
Regularity
Divide the daily diet into small portions.Eat 4-5 times a day every 3-4 hours-This will speed up metabolism and improve metabolism.Regular nutrition at the same time helps maintain blood sugar at the right level and thus protects the body from hunger attacks, which often leads to unhealthy and overeating foods.Breakfast is best eaten 1-2 hours after waking, and dinner-3 hours before bedtime.It is important to observe all these rules in order to lose weight quickly without damage to the body.
Vegetables and fruits
Vegetables and fruits should be consumed in large quantities as often as possible.They should be at least half of the total diet, in the respective size: ¾ - vegetables, fruits.Their effect on health is due to the content of many vitamins (including vitamins C, E, folic acid, beta-carotene), minerals (including potassium, magnesium, calcium, iron) and fiber.The diet, rich in vegetables and fruits, affects the exact functioning of digestive, immune and hormonal systems.
Cereals and cereals
Groups are advised to be used daily.Groups normalize digestion, cleanse the body and load with energy.Cereals and cereals should be an ingredient of most dishes.They contain complex carbohydrates, which are the main source of energy for the human body.Choose bread from thick flour, brown rice or one of the cereals (buckwheat, barley, oatmeal, millet or rye).All wheat products are also a source of B vitamins, magnesium, zinc and fiber that regulate the digestive tract and reduce blood cholesterol.
Dairy and dairy products
In the daily diet, dairy products should be present - natural yogurt, kefir or cottage cheese.This is a source of calcium for the body, which is the main block of bone tissue construction.Solid cheeses, due to the high content of saturated fats and salt, should only be consumed occasionally.It is worth noting that dairy products are often allergic, so they should choose with special care for people with allergies or food intolerance.
Meat, fish and eggs
Products from this group are a source of useful protein - the main building material of our muscles, so don't forget about them.It is recommended to limit the consumption of red meat and processed meat products up to 0.5 kg/week, as, as recent studies have shown, their high consumption contributes to the development of cardiovascular disease.You can consume poultry or baked agricultural meat, or replace it with fish (preferably fatty, which is rich in unsaturated fatty acids from the omega-3 group).1-2 times a week should also consume herbal protein from legumes, lentils or chickpeas.
Oils
The biological value of vegetable oils is determined by their fat acid composition and the number of related substances: saturated fatty acids predominate in sesame, soybeans and cotton oil.Vegetable oils should be an addition to the daily diet, preferably as a fuel station for salads.Ripped oil and olive oil can be used to prepare cold and hot dishes.The remaining oils should not undergo thermal effects.Influenza and sesame oils have particularly useful properties.
Salt
Sugar and salt are the flavors we use every day without even thinking about it.We put sugar in the drink, it is also necessary for the preparation of classic pastes.Without the use of salt, no single daily dish is complete.Do not consume more than 5 g of salt a day (1 small flat tsp).Use herbs, spices and spices instead of salt - this will help prevent swelling.Also limit sugar and sweets, because these are empty calories that do not have any benefit.Replace them with fresh fruits, dried fruits or nuts.
Drink water
When we are talking about proper nutrition, remember that water is one of the key elements of a healthy diet.For proper hydration, you should consume at least 8 cups a day of clean water.Carbonated juices and drinks should be fade in the background or completely disappear from your life.Take a rule to drink a glass of water 30 minutes before the meal - the water will partially fill the stomach and will not allow you to overeat.
Will be useful:
- Eat at least five services of different vegetables and fruits a day.
- Eat at least two parts of fish per week.
- Consume more plant products.
- Limit the amount of consumption of saturated fats, sugar and salt.
- Don't skip food - you should have a full breakfast, lunch and dinner.
- Drink a lot of water, about 6-8 cups daily.
- Be physically active.
The way of losing weight in the distance
Strong food restriction is effective in the short term.Therefore, sitting in a kefir porridge or buckwheat, you have to prepare for the fact that the lost pounds will return quickly.But you can rebuild your diet in such a way as to reduce weight and adjust it to the same plus or minus 2 kg level.To do this, you need to eat fifth: not in large three times a day, but in small doses 5 times.You will also need to abandon all calories:
- sweet soda drinks;
- alcohol;
- cakes;
- chips and baked potatoes;
- red meat;
- sausages and sausages;
- flakes, fast speed breakfast;
- fast food;
- Beds and other baking of white wheat flour.
The diet base should be fresh vegetables and fruits, low fish and white meat, cereals with the exception of white rice.It is useful to keep a food diary, given all the foods, even more irrelevant.You also need to calculate the daily calorie rate for your weight and lifestyle, get 300-500 units from it and adhere to such a calorie content only.