The principles of proper nutrition are the rules that are recommended to take into account all your life when drawing up the menu. This will not only help maintain weight in the norm, but also strengthen the immune system, improve well-being. Eating according to these principles will not need to exhaust yourself with endless diets.
Options PP: why is it important to go?
The first function is to provide the body with energy. Every day, you need to eat the amount of food that is required to perform daily activities, including physical activity. If you are underweight, then the forces will leave you in the middle of the day, you will feel tired. When overeating, excess nutrients also adversely affect the state of health: there is bloating, belching, flatulence, drowsiness. Naturally, overeating is reflected in the level of subcutaneous fat in the direction of its increase.
The second function is to provide the body with nutrients. These include proteins, fats, carbohydrates. The goal is to build new cellular forms, structures, maintain energy balance.
The third function of nutrition is the continuous supply of the body with important substances that are necessary for the full course of all life processes.
Another function - the formation and strengthening of the body's defenses. According to numerous studies, the response of immunity to the penetration into the body of infection or bacteria depends largely on the quality of food that a person consumes.
Knowing this, you can highlight the basic principles of proper nutrition. These include:
- moderation;
- diversity;
- mode.
The principle of moderation describes the law of conservation of energy, which states that energy itself is not born out of nowhere and does not disappear anywhere, changes one form to another. Thus, the amount of energy received must be equal to its consumption. Only in this case, the body weight will remain unchanged.
Everything is simple here: in order not to gain extra kilos and at the same time not to shed them, it is required to balance the energy of the daily ration with its costs. For example, if you want to gain weight, then the number of calories consumed must exceed the amount spent. In the opposite case, to lose weight you need to spend more than consume.
The principle of "diversity". Speech in this principle is not about the variety of exotic dishes in the diet, and in the presence in the diet of various sources of elements such as proteins, fats, carbohydrates. When the imbalance of nutrient intake violates the caloric intake, which also leads to a failure of the body's supply of nutrients.
Regime is an important principle. There is such a thing as hunger or appetite. At one time, academician Pavlov proved that there is a food center in the human brain. If the body does not receive food, the brain reduces the concentration of glucose in the blood. As a result, the food center responds to such changes and sends signals to the body, which leads to a feeling of hunger.
After eating as it is absorbed, the glucose content in the blood begins to increase, which gives signals to the food center about the body's satiety.
It is for this reason that in order to keep the appetite within reason and not gain extra pounds, it is necessary to adhere to the regime.
Some tips on PP: what do nutritionists say?
The following tips will help you lose those extra pounds and not be deprived due to, for example, the lack of some trace elements and vitamins.
Full breakfast
If you are not accustomed to breakfast in the morning, you should train yourself to it. Start with small portions and after a while you will not be able to go to work or study without a full breakfast. And the best option is complex carbohydrates, which will give the necessary energy for the first half of the day. For example, a great option - oatmeal with fruit or berries.
The diet should be high in calories.
This means that you do not need to restrict yourself in food and lower the calorie level below acceptable standards. If you are undernourished, it will not only increase the risk of food breakdown, but also slow down your metabolism. There is no such dependence: the less you consume, the faster you lose weight.
It is necessary to maintain a balance. To do this, it is advisable to calculate in advance the daily rate of calories and select products, focusing on it.
Do not follow the rule do not eat after 18:00
Of course, if you go to bed around 21:00, then this rule should be followed. However, many do not go to bed before 23:00, so this long enough break only hurts the body. Just eat protein foods 2 hours before bedtime and don't worry about gaining weight.
Eat sweets, but only in the morning
Do not completely abandon your favorite confectionery or chocolate. But do it better until 12 days. Fruit is also recommended to consume until 16:00.
Balance in everything
The main principle of proper nutrition is to balance. Skipping breakfasts and limited to snacks at work, you increase the likelihood of eating 2 extra portions for dinner. The organism will not succeed in deceiving: in the evening it will take everything that it didn’t give him in the morning and afternoon. Therefore, it is very important that food is evenly distributed throughout the day.
Drink at least 2 liters of water per day.
Sure, you can get used to it. The first week you will constantly monitor yourself, counting glasses, but in the subsequent feeling of thirst will not allow you to miss the planned intake of water.
Eliminate empty calories from the diet
Such calories are found in natural juices, soda, mayonnaise, ready-made sauces, semi-finished products. These are absolutely useless products that have no nutritional value. They will not give you a feeling of saturation, nor any useful substances. But a great impact on the size of the waist and hips. And remember, the more natural products, the more useful they are.
Forget about fasting days
Such diets, or rather, hunger strikes, have no practical meaning. And even if you first reduce your weight by several kilograms, it rather indicates the removal of excess fluid from the body. In addition, after the fasting days, the weight often returns very quickly.
Recommendations for drawing up the menu with PP
The main advantage of proper nutrition is that almost everything is allowed. So, make the menu is not difficult.
As a breakfast, it is better to choose cereals, eggs, cottage cheese, healthy sandwiches - such foods saturate and give energy. You can add breakfast with fruits, berries, nuts. As for the "right" sandwich, to make it you need to choose whole-grain bread with a slice of cheese, lean meat, greens.
For lunch it is better to eat both the first and the second dish. For example, mushroom soup, vegetable salad and fish. In the evening it is better to give preference to cottage cheese, vegetable, fish dishes. Also great are egg dishes.
If we talk about snacks, it is better to choose dried fruits, nuts, cottage cheese, a piece of cheese. Such a healthy and hearty snack will not lead to the appearance of extra pounds. True, remember that nuts and dried fruits should be consumed in small quantities, as they contain fats and sugar.
Before lunch it is better to use sweet snacks, and after - dairy or dairy products, as well as vegetables. If you feel hungry before bedtime, drink a glass of kefir or low-fat yogurt.
Separately, you need to talk about drinks. You can drink tea, juice, fruit drinks, smoothies, coffee. But at the same time you need to use low-fat dairy products for cooking, do not drink coffee more than twice a day, do not use fat cream. It is also recommended to give up sugar, replacing it with honey, cinnamon.
This is what the menu looks like at PP:
- In the morning - oatmeal with berries, a sandwich with cheese, juice or omelet with vegetables, 1 orange and a cup of coffee.
- As a snack - fruit salad or dried fruits.
- For lunch: vegetable soup, chicken chop, salad and fruit juice or meat soup, vegetable salad and a slice of bread.
- As a snack - cottage cheese with fruit or herbs.
- For dinner, an ideal fish stew with a side dish of vegetables with a cup of cocoa or vegetable casserole, a slice of bread.
- Before going to bed - a glass of kefir.
As you can see, to make a menu with proper nutrition is very simple, but most importantly, take into account all the tips and principles of healthy eating.
