1. Good nutrition (RN) is a key to health and a foundation for a healthy lifestyle.
Your body needs food to grow, restore cells and tissues, maintain body temperature, motor activity and other processes. What you eat affects your well-being, mood, appearance and, most importantly, your health.
2. Improper nutrition leads to illnesses, reduces immunity and is deposited on the sides.
If you start on the way of healthy lifestyle, train, but stuff yourself with all sorts of crap - you will not achieve the goal.
3. A healthy diet every day is crucial for both weight loss and muscle gain.
Principle: Good nutrition is not a one-time act of preparation for summer, but a way of life, healthy lifestyle, allowing you to feel great and be in shape all year round.
THE BASIC PRINCIPLES OF GOOD NUTRITION
- WATER
A person, in contrast to this article, is about 65% water. Water is involved in all metabolic processes and is essential for the functioning of your body, especially in sports. Water is necessary for thermal regulation, for the absorption of nutrients and for the removal of "waste". Even slight dehydration (1-2% of body weight) impairs brain function and reduces physical performance.
So drink, drink and drink again! The average daily water consumption rate is 3.7 litres for men and 2.7 litres for women , the exact figure depends on activity and other factors. And you need to drink clean water, not cola/juice/tea - they do not count.
Tip: Drink 1-2 glasses of water before each meal - kill two hares at once: eat less and follow the norm of water.
- EQUILIBRIUM
The most important principle of good nutrition (they are all important in this article). Food should contain sufficient quantity of all nutrients (nutrients) necessary for an organism - proteins, fats, carbohydrates, vitamins and minerals.
Macronutrients (proteins, fats and carbohydrates - the three of BZHU) are needed in large quantities. Micronutrients (vitamins and minerals) are usually supplied with macro-brothers and are required in smaller quantities. The body cannot function properly if it is deficient in one or more nutrients.
Single-sided nutrition, such as buckwheat, grapefruit and other miracle/mono dietary items, is BEARNING for health.
- "REAL" FOOD
Processed food is the right way to excess weight and obesity. Why not? The thermal effect of processed food is 50% weaker. That is, it requires half the calories to absorb. Its other disadvantages:
- leads to overeating, stimulating the production of dopamine - a pleasure hormone;
- causes food addiction, acting as a drug ("another (no) chocolate bar" - familiar?);
- few useful nutrients;
- a lot of fast carbohydrates, trans fats and other dumps.
Hundreds of thousands of years, a man ate what nature gave him (or a sharp spear), was tightened and looked great. Now 99% of obesity problems arise not from "wide bone", but from an excess of easily digestible high-calorie food - in nature, people had to run through the jungle to get the equivalent of a cheeseburger.
Eat only what you can find in nature: vegetables, fruits, meat, wholemeal products, nuts. This is the right food.
- ENERGY BALANCE
The first law of thermodynamics states: "The internal energy of the isolated system remains unchanged. The energy cannot be created or destroyed, it only goes from one form to another.
- To lose weight, you need to consume less energy than you spend.
- To gain weight, on the contrary, you need to consume more.
- You will eat too much and become fat.
Everything is simple. No magic such as the correct ratio of BJU, a particular frequency of meals, sports nutrition or drugs will not argue with these rules. If you need to blame someone, start with the evolution of the Universe, the United Russia.
Important: Regardless of the target, your weight should not change too quickly (not including water inflow/outflow).
- THE RIGHT RATIO OF PROTEINS, FATS AND CARBOHYDRATES
Let's go from protein - 2.5-3 grams per kilogram of your weight should be monolithic in the daily diet (if you do not do sports yet, you will be enough 1.5 g / kg). The rest of the daily calorie intake is divided between carbohydrates and fats:
- at the mass collection - 70/30;
- for fat burning - in the corridor from 20/80 to 80/20, varying from day to day;
- on weight maintenance - 50/50.
- Protein should be in each meal - from 30 grams.
Macronutrients can be combined. "Separate meals (food compatibility rules) are not scientifically justified. It does not give any advantages in terms of weight control .