Outset, balanced diet has nothing to do with diet. The latter assumes an exception (usually temporary) of any products and combinations thereof from the diet in order to obtain a certain result, such as reduction of weight. Nutrition allows you to save the result, and its principles should be observed throughout life.
Often, excluding completely from the diet, the favorite, but high-calorie foods, you risk to face with neurotic need for it. Sooner or later, inevitable breakdown when you eat an incredible amount of banned products.
But this rule has an exception - if you have identified a high level of food depending on the so-called drug food: refined sugar, fat and salt. In this case, their use should be minimized - approximately 120-150 kcal per day.
Corridor calorie - a personal border of dietary energy, which should be followed to save weight. Corridor calorie is within plus or minus 150 kilo-calories in the daily caloric needs. For example, a woman of average height and age, working in the office, this value can be 1750- 2050 kcal. It is not recommended as understate the bottom bar of the corridor, and to overstate the top. Too low calorie diet (500-700 kcal) decreases the rate of metabolism. When poor diet inhibited the activity of thyroid hormones which support the metabolic processes at a particular level. Upper limit of the corridor is conditional enough, but if you are constantly "jump up" for it, you should revise your diet and mealtimes. Give preference to those products that you like and still give the feeling of satiety.
Fractional power: a break between daytime meals - 4 hours, and at night 10-12 hours
WHO recommends eating 5-6 times a day. What is the reason? By reducing the number of meals accumulates in the body the hormone ghrelin, which causes a decrease in metabolic rate and enhances the feeling of hunger. He begins to be generated, if a break in the meals during the day more than 4.5 hours, and at night - more than 12 hours.
Reducing the number of meals can also cause uncontrolled gluttony. In the brain produces a pulse when the level of glucose in the blood. It encourages us to eat something. If we are an effort of blocking the feeling of hunger, "hungry impulses" accumulate. Subsequently, they translate into periods of unrestrained Jora with which to fight the power of thought impossible. After all affect blood glucose so, alas, can not.
Each meal should be combined proteins needed by the body fats and complex carbohydrates
Because of this and you will get enough energy (fats), and for a long feeling of satiety (complex carbohydrates), and keep up a good speed the metabolism (proteins). Especially important is the ratio of the breakfast. In particular, if you choose between the usual oatmeal and scrambled eggs with a salad of fresh vegetables, olive oil, it is better to stop on the second option.
Food intolerance of certain foods is often the cause of weight gain and the development of age-related diseases. It is believed that the lactose intolerance, which is found in dairy products, a greater or lesser extent concerns all people after 22 years. This is due to the fact that the amount of lactose enzyme in the body decreases. Furthermore, recent studies suggest that the milk products contain so-called insulin-like growth factor - IGF-1 molecule that can trigger the development of some diseases: cancer, autoimmune endocrine (in particular, the first type of diabetes).
What can you advise in this case? Ideally, it is necessary to do the test for food intolerance. If this is not possible, eliminate dairy products for a couple of months of their diet. Noting improvement in their condition - increased tone, vitality, - try not to abuse the milk. Eat-based products are not more than 1-2 times per week in moderate amounts.
Following the correct proportion of the daily consumption of certain food groups
Follow this advice will be much easier if you understand what percent of daily calories should make certain products.
- 20% vegetable oils and fatty fish (fats);
- 10% of the seeds and nuts (fat + protein);
- 15% animal protein (s);
- 10% vegetable protein (s);
- 20% of non-starchy vegetables (carbohydrates);
- 10% of fruits and berries (carbohydrates);
- 5% of starchy vegetables (carbohydrates);
- 5% whole grains (carbohydrates);
- 5% legumes (carbohydrates + proteins).
proper nutrition, weight loss, expert opinion
The absence of banned products:
Often, excluding completely from the diet, the favorite, but high-calorie foods, you risk to face with neurotic need for it. Sooner or later, inevitable breakdown when you eat an incredible amount of banned products.
But this rule has an exception - if you have identified a high level of food depending on the so-called drug food: refined sugar, fat and salt. In this case, their use should be minimized - approximately 120-150 kcal per day.
Adherence to the diet caloric corridor:
Corridor calorie - a personal border of dietary energy, which should be followed to save weight. Corridor calorie is within plus or minus 150 kilo-calories in the daily caloric needs. For example, a woman of average height and age, working in the office, this value can be 1750- 2050 kcal. It is not recommended as understate the bottom bar of the corridor, and to overstate the top. Too low calorie diet (500-700 kcal) decreases the rate of metabolism. When poor diet inhibited the activity of thyroid hormones which support the metabolic processes at a particular level. Upper limit of the corridor is conditional enough, but if you are constantly "jump up" for it, you should revise your diet and mealtimes. Give preference to those products that you like and still give the feeling of satiety.
Fractional power: a break between daytime meals - 4 hours, and at night 10-12 hours
WHO recommends eating 5-6 times a day. What is the reason? By reducing the number of meals accumulates in the body the hormone ghrelin, which causes a decrease in metabolic rate and enhances the feeling of hunger. He begins to be generated, if a break in the meals during the day more than 4.5 hours, and at night - more than 12 hours.
Reducing the number of meals can also cause uncontrolled gluttony. In the brain produces a pulse when the level of glucose in the blood. It encourages us to eat something. If we are an effort of blocking the feeling of hunger, "hungry impulses" accumulate. Subsequently, they translate into periods of unrestrained Jora with which to fight the power of thought impossible. After all affect blood glucose so, alas, can not.
Each meal should be combined proteins needed by the body fats and complex carbohydrates
Because of this and you will get enough energy (fats), and for a long feeling of satiety (complex carbohydrates), and keep up a good speed the metabolism (proteins). Especially important is the ratio of the breakfast. In particular, if you choose between the usual oatmeal and scrambled eggs with a salad of fresh vegetables, olive oil, it is better to stop on the second option.
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| The Principles Of Good Nutrition: How To Maintain Weight Loss |
Limiting the amount of dairy products:
Food intolerance of certain foods is often the cause of weight gain and the development of age-related diseases. It is believed that the lactose intolerance, which is found in dairy products, a greater or lesser extent concerns all people after 22 years. This is due to the fact that the amount of lactose enzyme in the body decreases. Furthermore, recent studies suggest that the milk products contain so-called insulin-like growth factor - IGF-1 molecule that can trigger the development of some diseases: cancer, autoimmune endocrine (in particular, the first type of diabetes).
What can you advise in this case? Ideally, it is necessary to do the test for food intolerance. If this is not possible, eliminate dairy products for a couple of months of their diet. Noting improvement in their condition - increased tone, vitality, - try not to abuse the milk. Eat-based products are not more than 1-2 times per week in moderate amounts.
Following the correct proportion of the daily consumption of certain food groups
Follow this advice will be much easier if you understand what percent of daily calories should make certain products.
- 20% vegetable oils and fatty fish (fats);
- 10% of the seeds and nuts (fat + protein);
- 15% animal protein (s);
- 10% vegetable protein (s);
- 20% of non-starchy vegetables (carbohydrates);
- 10% of fruits and berries (carbohydrates);
- 5% of starchy vegetables (carbohydrates);
- 5% whole grains (carbohydrates);
- 5% legumes (carbohydrates + proteins).
proper nutrition, weight loss, expert opinion
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