It is very difficult to return to dietary restrictions. We found out how to properly follow the principles of healthy eating.
What is a healthy diet? Many who do not delve too deeply into this topic have the understanding that healthy eating is a diet, that is, mandatory dietary restrictions that must be constantly followed, which invariably leads, first of all, to psychological violence against oneself , and a person will definitely "break down" and stop following his diet. It is very difficult to return to dietary restrictions. We found out how to properly follow the principles of healthy eating.
This is all partially correct, but the understanding of "diet" is often wrong as well. The word "diet" translated from Greek means "diet, lifestyle". In other words, this is a set of rules for food consumption, that is, it is the same diet, but the fact that a diet is also a way of life is constantly being forgotten due to inattention. Presenting the diet as a temporary measure to bring the parameters of the body to the desired ones, it is often not taken into account that the lifestyle cannot be temporary. It turns out that a diet is something that a person should choose for himself for a long period of life. But for this it is necessary to understand the basic principles of healthy nutrition.
Different nutritionists can advise unusual and very ineffective diets, often designed for a temporary effect. You can also find thousands of tips on choosing a diet on the Internet. But if you carefully study all the recommendations, you can deduce some general rules that unite all diets. They will become the principles that, when taken into account in the development of a diet, give a long-lasting effect.Rule #1.
Eat only when you are really hungry. Listen to your body: is it really lacking in nutrition, or does it just need something to occupy its free time?
This rule follows directly from the previous one. You need to eat when you feel hungry. Here some people make a big mistake, considering it a positive quality to endure hunger. Apart from problems with the digestive system and another "breakdown" from such "feats", nothing should be expected.
A sharp decrease in the amount of food and long breaks between meals act as an alarm signal for the body: it is necessary to accumulate nutrients in reserve, and the metabolism slows down, which again leads to weight gain.Rule #3.
Move a lot, or reduce portions with a sedentary lifestyle. Believe me, even a small portion of food will be enough for your body, if it does not spend a lot of energy.Rule #4.
Stress is often "eaten up" by, of course, sweet, high-calorie food. This is the biggest mistake, the consequences of which are weight gain.Rule #5.
It is very important to allocate time and place for eating. Most of us make the big mistake of not planning a meal break. Irregular nutrition has the same effect as overeating or starvation - metabolic failure, digestive system disorders and weight gain.
Therefore, what foods are included in your diet also require a lot of attention and careful analysis. Some products must be completely avoided, but in order not to disturb the nutritional balance, they will need to be replaced with something less harmful to the body. product
There will be a positive effect from nutrition only if you learn to choose the right products, which can be divided into several types.
Products are paper.
It is implied that such food is low-calorie, quickly "burns" and does not allow fat to be deposited in body tissues. Very convenient for snacks and in those moments when there is an untimely feeling of hunger. Such products include almost all vegetables and fruits (in moderate quantities). Very convenient for weight control.
Products - brushwood.
Rich in protein with a low content of carbohydrates and fats - poultry, shellfish, lean fish, legumes.
Products are firewood.
This type of food includes bread, cereals, and pasta. A very important resource for those who lead an active lifestyle, especially if they play sports. These products are processed in the body more slowly than the previous types, which means that they provide a sufficient amount of energy.
Products are raw firewood.
For those who are not in the know: not only is it impossible to start a fire with raw firewood, it can completely stop the burning. So it is with some products that take a long time to break down in the body, give a lot of energy, but also a lot of unnecessary fat and carbohydrates. This includes nuts, butter, milk, ice cream, all fats, fatty poultry and fish, lard, etc. There should be a minimum amount of such products in the diet, although they are, of course, the tastiest.
Speaking figuratively and using the described types of food, the daily diet should include a little "firewood", a little more "brush" and a lot of "paper".
A very important principle of proper and healthy nutrition is that there should not be a break of more than three hours between meals. And the idea that you can't eat after six hours should be treated with caution. When they say that, they most likely mean that sleep is scheduled for 10 o'clock in the evening. Many nutritionists and nutritional consultants agree that the last meal should be no later than three to four hours before bedtime. This is the starting point: if someone falls asleep no earlier than one or two in the morning, then the last dinner at six o'clock in the evening will not do the body any good, he will begin to starve, and this is where night trips to the refrigerator are born.
From all this, we can conclude that no matter how different the advice of different nutritionists may be, they all have common principles:
- fractional nutrition, which will avoid hungry hours and overeating after a long break in food;
- a large amount of "paper" and minimal - "raw firewood";
– eradicate the habit of eating at fast food outlets;
- try to take cooked food with you;
- and the main thing: you need to find a diet for yourself that you can follow for the rest of your life, otherwise all your efforts will be in vain.
Only by choosing a convenient diet for yourself based on the principles of a healthy diet, you can achieve a good effect in maintaining your physical form and health.
Learn to enjoy the "right" products.