Hello!
You might have started to have problems with health and well-being. Or maybe you're tired of being the biggest-boned of friends. Maybe this morning the reflection in the mirror told you to do something. Every day thousands of people for these and other reasons decide to switch to proper nutrition.
The decision is commendable, but to succeed, you need to know at least the basics of proper nutrition. The Internet is full of resources that vying pour myths (you can not eat after 6) and unscientific, dangerous to health techniques (”kefir " and other diets). In this article you will not find anything like this, here only supported by science (60 scientific sources) and my personal experience effective principles of healthy eating.
THE ESSENCE OF PROPER NUTRITION. Proper nutrition – PP) - the key to health and the basis of a healthy lifestyle. Food is necessary for your body to grow, restore cells and tissues, maintain body temperature, motor activity and other processes. What you eat affects your health, mood, appearance and, most importantly – on health.
Improper nutrition leads to diseases, reduces immunity and is deposited on the sides. If you took the path of HLS, train, but stuff yourself with all sorts of rubbish-you will not achieve the goal.
A healthy daily diet is crucial for both weight loss and muscle gain.
Principle: proper nutrition is not a one-time act of preparation for the summer, but a way of life, healthy lifestyle, allowing you to feel great and be in shape all year round.
BASIC PRINCIPLES OF PROPER NUTRITION
WATER -- the main rule the right nutrition: drink water, many!
Man, in contrast to this article, about 65% consists of water. Water is involved in all metabolic processes and is essential for the functioning of your body, especially when doing sports. Water is necessary for thermoregulation, for assimilation of nutrients and withdrawal of "waste" .Even a small dehydration (1-2% of body weight) impairs the brain , reduces the level of physical performance .
So drink, drink and drink again (water)! The average daily water intake is 3.7 l for men and 2.7 l for women . The exact figure depends on activity and other factors. And you need to drink clean water, not Cola / juices/tea-they do not count.
Tip: drink 1-2 glasses of water before each meal-fill up two birds with one stone: eat less and fulfill the norm of water.
1. BALANCE
The most important principle of proper nutrition (they are all important in this article). Food should contain a sufficient amount of all necessary nutrients for the body (nutrients) – proteins, fats, carbohydrates, vitamins and minerals.
Macronutrients (proteins, fats and carbohydrates — three BZHU) are needed in large volumes. Micronutrients (vitamins and minerals) usually come with macro-brothers and are required in smaller quantities. The body cannot function properly if it lacks one or more nutrients.
One-sided diet, such as "buckwheat", "grapefruit" and other miracle/mono-diet, is HARMFUL to health.
Healthy eating rules-natural food vs processed food
2. «REAL FOOD
Processed food is a sure way to overweight and obesity . Why? The thermal effect of processed food is 50% weaker . That is, it requires 2 times less calories to digest. Its other disadvantages:
leads to overeating, stimulating the production of dopamine-the hormone of pleasure;
causes food addiction, acting as a drug (“another (no) chocolate " - familiar?);
little useful nutrients;
a lot of fast carbs, TRANS fats and other garbage.
For hundreds of thousands of years, man had fed on what nature gave him (or a sharp spear), was fit and looked great. Now 99% of the problems with obesity do not arise from the "broad bones", and from an excess of easily digestible high — calorie food-in nature, man had to run through the jungle to get the equivalent of a cheeseburger.
Eat only what you can find in nature: vegetables, fruits, meat, whole grains, nuts. This is proper nutrition.
3. ENERGY BALANCE
The first law of thermodynamics States ” " the Internal energy of an isolated system remains unchanged." Energy cannot be created or destroyed, it only passes from one form to another.
To lose weight, you need to consume less energy than you spend.
To gain weight, on the contrary, it is necessary to consume more.
You eat too much and you get fat.
It's simple. There is no magic type the correct balance of PFC, the particular frequency of the meals, sportpit or drugs will not argue with these rules. If you have someone to blame, start with evolution, the Universe, United Russia.
Calories are not always equal. Different macronutrients give different long-term effects on metabolism and hormones, more on that below.
To lose 0.5 kg of fat per week, create a calorie deficit of 20% of the daily norm.
To gain 1 kg of lean muscle mass per month (this is possible if you are a beginner) with a minimum increase in fat, make a surplus of 20%, then adjust the result.
My calculator will save you the math.
Important: regardless of the goal, your weight should not change too quickly (not counting the inflow / outflow of water).
4. THE RIGHT BALANCE OF PROTEINS, FATS AND CARBOHYDRATES
Go from protein-2.5-3 grams per kilogram of your weight should be a monolith in the daily diet (if you do not do sports yet, you will have enough 1.5 g / kg). The remnants of daily norms calories Delhi between carbohydrates and fats:
- on the mass set-70/30;
-fat burning-in the corridor from 20/80 to 80/20, varying from day to day;
-on the maintenance of weight is 50/50.
Protein should be in every meal-from 30 grams .
Macronutrients can be combined. "Separate food" (product compatibility rules) is scientifically unreasonable. It does not offer any advantages in terms of weight control .
- basic principles of a healthy diet-eat before and after working5. EAT BEFORE AND AFTER TRAINING
Pre-workout meals must contain protein and carbohydrates (plus a little fat) - for energy and endurance ;
the time interval between meals before and after training should not exceed 3 hours, given that the usual training process lasts about an hour ;
food after training should include fast carbohydrates (20-60 grams) and high — quality protein (30+ grams) - most of the eaten will go to replenish glycogen in the muscles and their recovery.
A nasty advice: if the thirst for sweet/flour not gives you contemplated — gobble up this directly before or immediately after coaching received. The energy will go to work, not to the sides. However, keep track of eaten and remember that sweet rolls terribly high in calories and can easily incinerate all your daily allowance.
6. CONSTANCY
Proper nutrition will benefit only in the long term. Temporary diets don't work. People who diet and then jump off make it worse. They regain (and gain new) health problems and lost weight by gaining mostly fat — the " yo-yo effect."
7. FREQUENCY OF MEALS
Most studies confirm that the number of meals a day does not affect weight and body composition .During fat-burning diets, increasing the frequency of meals does not lead to better results. Moreover, frequent meals can increase hunger .
However, for General health and discipline, try to eat at least 3 meals a day. On masonboro you simply will not be able to eat all my quota for 3 times — there you will need to have 5-6 receptions.
8. EAT WHEN YOU WANT
Forget the don't-eat-after-six and the-night-and-young-moon bullshit. But stick to a stable regimen. You eat irregularly (today Breakfast and dinner, and tomorrow 5 meals) - metabolism is disturbed and calories are burned more slowly .
9. KEEP A FOOD DIARY
People usually misjudge the amount of food eaten (lower side). Food diary will allow you to accurately count the calories received per day, and adjust meals depending on the reaction of the body.
I recommend: start writing in a few days/weeks everything I eat. Gradually you will gain an idea-how much there is.
Also try to plan your diet in advance. Planning will save both time and money.
As a diary of proper nutrition you can use special mobile applications: Lifesum, MyFitnessPal, FatSecret.
10. ELIMINATE SUGAR, ESPECIALLY SUGARY DRINKS
It causes surges of insulin (why it's bad, find out below) and rapidly deposited in fat. Sugar, especially together with flavoring additives in drinks, kindles hunger. A liter of lemonade / juice you can drink and not notice, and it is 420 calories straight into your fat reserves.
How to replace sugar with proper nutrition? Try protein bars, cocktails-they are quite useful and are very tasty. Another option — sugar substitutes, such as stevia. Indulge yourself, but in moderation.
Tip: if you plan to eat sweets, eat first healthy food — protein, vegetables. So you will reduce the glycemic index (what it is — learn below) dessert.
Basics of proper nutrition-prepare doma11. COOK BY YOURSELF
Cooking at home promotes a healthy diet. Why?
Restaurant food contains an abundance of salt, fats, sugars and other unworldly muck.
Home cooking is very disciplined.
You personally control the quality of products and their BZHU.
Personally cooked food to post in instagram is twice as nice.
So if you can cook-cool, do not know how – learn. You can fry chicken breast and boil brown rice. The Internet is full of guides and recipes (make sure they are healthy).
Stock up on containers and carry food with you. You say creepy? So it's not weird to carry your sides around?
12. RULE 10%
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