How to switch to proper nutrition

“You are what you eat”. This phrase was spoken many centuries ago, in Ancient Greece. The famous healer Hippocrates already then understood the importance of the daily menu, its effect on health. It would seem that over the past centuries, mankind should have fully convinced of its correctness and amicably switched to proper nutrition. Unfortunately, it did not happen.

The urgency of the problem

The fast food empire lovingly offers the modern society, suffering from chronic time pressure, a huge selection of ready-made meals and convenience foods. And along with them – a huge amount of salt, sugar, fat and artificial additives that enhance the taste and attractiveness of food, extend its shelf life and confidently destroy our health. To the excess of calories is added another problem of our time – physical inactivity. As a result, doctors around the world are sounding the alarm. Obesity is becoming a national problem as it means a decline in the health of the nation. Excess weight, being a colossal load on the body, provokes the development of a number of diseases. More than 70% of modern diseases are caused precisely by unhealthy diet, both overeating and ill-conceived diets.

The problem of diets

Many of us are looking for miraculous weight loss recipes. The Internet is full of various recommendations like “a week on buckwheat porridge will give you slimness.” You may be able to lose weight by following these recommendations, but unbalanced diets deprive the body of a number of important nutrients and destroy our health. In addition, the body perceives a sharp restriction of nutrition as a threat of hunger and begins to store fat for future use. The result is an increase in excess weight and a bunch of diseases. Meanwhile, in translation from Greek “diet” means “lifestyle”. It is the right lifestyle that combines healthy nutrition and sufficient physical activity that will not only save you from excess weight, but will also allow you to keep it, and also significantly improve your health.

What is proper nutrition

This is not a temporary diet, it is a lifestyle that allows you to enjoy food, but only healthy. Moving to PP means restructuring your diet and changing your eating habits. The daily diet should include a wide range of healthy foods that have been competently cooked and contain the necessary substances in sufficient quantities.

Basic principles of good nutrition

  • Calorie tracking. To maintain weight, it is necessary that the number of calories consumed does not exceed their expenditure. The consumption rate depends on lifestyle, age, gender and other criteria. The average norm is 1,800-2,200 calories per day.
  • Compliance with the ratio of proteins, fats and carbohydrates (BZHU). This is the percentage of the components in the daily diet. The standard formula is 25/25/50, but it can vary depending on the situation. For example, athletes need to increase their protein content to build muscle mass.
  • Refusal of ready-made food, frozen convenience foods, fast food . Any products in this category contain preservatives, flavorings, flavor enhancers, excess salt and sugar. To eat well, you need to give up industrial food and cook yourself.
  • Variety and high quality of products . Every day the body needs to get all the necessary micro- and macronutrients. Therefore, the daily balanced menu should be varied and fresh.
  • Choosing the right culinary treatment . It should be minimal (but sufficient). Nutritionists recommend that you completely abandon frying. Dishes obtained by stewing, boiling, baking are much healthier.
  • Compliance with the diet . The standard recommendation is three main meals and two to three snacks. The diet can be adjusted individually, but you must eat regularly at the same time. This provides an even load on the digestive system, improves the absorption of food.

Algorithm for the transition to proper nutrition

The trend towards proper nutrition is gaining strength in all civilized countries. Taking care of their health and appearance, people give up fast food, lead a healthy lifestyle, follow the principles of PP. Such changes are not easy for an unaccustomed person. You should not try to change everything dramatically in one day, exposing your body to severe discomfort.

Stage 1. Analysis of the diet

Make a list of familiar foods from your menu and analyze it. Divide them into categories: what can be left, what can be replaced or limited, and what can be removed altogether. For example, vegetables and fruits can remain in any quantity, sausage or fatty pork is better replaced with poultry meat, the amount of bread should be limited, but fried donuts should be removed from the diet.

Stage 2. Power supply

This stage is difficult, but very important. Get in the habit of eating regularly, at the same time, in small portions, only freshly prepared food. A full breakfast, lunch and dinner are needed, plus light snacks in between. This will avoid feeling intense hunger and subsequent overeating. The menu needs to be planned in advance.

Step 3. Compilation of the menu

The main rule: there is no place for ready-made food in it. The list of foods allowed at PP is very long, and the dishes can be varied and delicious. Be careful when choosing products, they must be of high quality. When cooking, it is recommended to avoid frying, and also to minimize the amount of fat and oil. To calculate calories and BJU, use special applications.

Do not seek to change everything at once. To start, one by one, eliminate unhealthy foods from the diet, replace them if possible: sugar for honey, pork for chicken. Cut back on sweets. Drink more water, it distracts from the desire to eat. Once you’ve completely switched to healthy foods, you can reduce your portion sizes as needed. It is recommended to keep a food diary.

 

 

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