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Proper nutrition can help you lose weight and keep fit. It is worth remembering that the transition to a healthy diet should not harm your health. Experts say the basic principles and rules must be observed throughout your life and not only for a certain period of time.
Good nutrition should become a way of life. By following a healthy diet for weight loss, you can not only maintain your figure but also improve your health and make your life more harmonious.
To achieve a slim body, people often choose low-calorie diets, exclude important nutrients from the diet and starve themselves. This brings results, but they are temporary as the weight returns quickly afterward. Sometimes you gain back even more than you lost. During a low-calorie diet, the body goes into energy-saving mode by spending less and storing more reserves. As soon as you return to normal nutrition, the body will continue storing reserves in case you starve again.
To ensure the functioning of internal organs, maintain constant body temperature and muscle tone, you need energy. It is measured in calories. For normal life, a man needs about 2,500 calories per day and a woman 2,000. This is average data and an individual value is calculated taking into account age and other parameters like height and weight.
Nutrition should be balanced and include proteins, fats, carbohydrates, vitamins, macro, and micronutrients. According to the American nutritionists, the optimal daily diet must include 50% carbohydrate, 25% protein, and 25% fat.
Fats help the body absorb vitamins A, D and E. Fatty acids are divided into three groups, saturated, unsaturated and trans fats. Saturated fats will not harm you if you do not exceed your calorie intake. But trans fats should be avoided as they increase the risk of cardiovascular disease. These substances are found in cakes, cookies, and bread.
Unsaturated fats are involved in the formation of new cells, hormone production, and water metabolism. Some fatty acids such as omega-3 and omega-6 are not synthesized by the body. We can only get them from foods like avocados, olives, nuts, and sea fish.
Protein is a building material for the body cells and also for enzymes and hormones. Proteins are responsible for muscles, strong bones, beautiful hair, nails, and strong immune system. A lack of these important substances may increase inflammations in the body. Consumption of proteins will also help patients undergoing regenerative therapy.
You can get proteins from meat and vegetables. It is recommended to include both types in the diet because each contains various beneficial substances. Scientists recommend consuming about 0.8 grams of protein daily per kilogram of weight.
This is the main energy provider. Carbohydrate-rich food should be the basis of the diet and compose about 50% of the daily menu. This also includes fiber, vitamins, and minerals. They are often concentrated in carbohydrate-rich foods. Carbohydrates are divided into simple and complex types. The latter takes a longer time to be absorbed and gives a continuous charge of energy. It’s better to eat them in the morning so that before lunch you can remain full of energy.
Simple carbohydrates are quickly absorbed and give an instant flow of energy. They are indispensable when you need to cheer up and quickly recover. But you should not get carried away with this type of substance, or your appetite will increase which leads to overeating.
For a relatively healthy person, three meals a day is quite enough. It is advisable to eat at about the same time each day. This way our gastrointestinal tract will have time to recover. Do not forget to eat in the morning, otherwise, you will constantly feel hungry before lunch and will end up eating more. A nutritious breakfast not only gives strength but also catalyzes the launch of a "sleeping" metabolism, increases efficiency, and improves mood.
Lunch should be between 1 and 4 pm. If you can’t eat normally and you’re running out of strength, you can replenish your energy reserves with a protein bar, fruit or nuts. Eat dinner 2-3 hours before bedtime. Going to bed with a full stomach means upsetting the energy balance.
The higher the degree of physical activity, the more energy the body needs. An adult will spend about 160 cal per hour during cleaning. If you spend the same time riding a bike, then you’re burning 370 calories, and around 700 for running.
Experts from a reputable research organization recommend restoring strength within 15 minutes after training with high protein foods. You can eat eggs, cottage cheese, almonds, or drink a protein shake.
