Good nutrition is gaining more and more adherents every year. After all, it is interconnected with maintaining the ideal weight. Thanks to proper nutrition, metabolism improves, and the figure becomes slim. A bonus to this process is beautiful skin, hair and healthy nails. Those wishing to achieve a positive result are often asked about the principles of PP for losing weight.
What is the difference between proper nutrition and diet
Most people do not see any difference between PP and diets. Most often it is from this that they are disappointed. What are the main differences between PP and diet:
- The main goal of the weight loss technique is to lose weight. After all, the diet itself implies this. As a result, the diet is reduced, some foods and drinks are excluded. Depending on the type of diet, do the following. Some reduce carbohydrates, others reduce the calorie content of the diet. There are more stringent weight loss systems - mono-diets. The main thing in them is weight loss. At the same time, the main goal of PP is the use of healthy and healthy food, as well as improving the vital signs of the body.
- An important difference between PP and diet is dietary restriction. As a result, immunity is weakened and the condition of hair, teeth and nails worsens. PP contributes to better health and better appearance. The work of the digestive system is getting better, stomach pain, cramping and other negative symptoms are reduced.
- Timing is another difference between PP and diet. After all, the latter is respected for a certain time. And proper nutrition is allowed to be practiced throughout life.
Therefore, it is important to choose the most useful way that will help maintain normal weight and excellent health.
Slimming Nutrition Principles
There are several basic rules that will make it easy to lose weight:
- Calorie intake. The regime of weight loss involves limiting the nutritional value of the daily menu. You need to create a calorie deficit in order to lose weight effectively. The figures for men and women are different. The daily caloric intake of girls ’diet averages 2,000 kcal. To reduce weight, it is enough to reduce the performance by 10-20%.
- All calories must be considered. During the period of weight loss, it is important to determine the nutritional value of the diet. Many of those losing weight take into account the caloric content of only basic meals and completely forget about snacks. This is especially important. After all, calories are present in all dishes.
- Snacks should be right. Many people do not even suspect that the extra calories appear precisely because of them. Do not eat chips, crackers and coffee rolls. Only healthy foods can do good. As a snack, you can use cottage cheese, nuts or natural yogurt.
- From the diet you need to exclude fast food. It is not recommended to include them in a diet for weight loss. You can cook healthy burgers on your own.
- Appetite-inducing foods should be avoided. Refusal of such food will help to sustain the process of weight loss easier. First of all, you should abandon ready-made store products and semi-finished products. They have a flavor enhancer - monosodium glutamate.
All these principles of weight loss will accelerate the process of weight loss.
How to start the weight loss process
Usually the most difficult thing is to begin to lose weight. To do this, you can use the following principles of nutrition for weight loss:
- First of all, it is necessary to determine the calorie content of the diet. The main thing in this situation is to take into account the level of activity. After determining the calorie content of many things, losing weight begin to look in a new way. A piece of cake weighing 150 g and calories 600 kcal seems to them not quite necessary. After all, it makes up a third of the diet.
- It is necessary to conduct an audit in the refrigerator and get rid of junk food. This includes sauces, canned food and more.
- You need to make a habit of keeping a food diary. As a result, losing weight can determine the number of empty calories during the day. You need to record not only food, but also your well-being.
- Fried foods should be excluded from the diet. If you accurately count calories, even the exclusion of such products will reduce weight. Instead of fried cutlets, you can cook steam.
- The number of flour products must also be limited. Bread and pastries should be consumed in a minimal amount before lunch.
- Need to drink more clean water. It is necessary to drink 2 liters of water per day.
- You should not sharply limit your diet. If you start to follow the principles of PP for losing weight too quickly, this can lead to disruptions.
Most people are interested in how much weight can be reduced. In many respects, the results depend on the initial body weight and on the goals set. People with more weight lose weight faster.
With a 20% reduction in caloric intake, a woman will be able to lose 400 g per week. At the same time, they lose 2 kg in a month.
Why it is important to eat balanced
The principles of proper nutrition for weight loss include maintaining a balance of fats, proteins and carbohydrates. As a result, you can make a figure slim and improve your well-being.
Proteins are built from amino acids that are important to the body. They are indispensable in the processes of cell construction and tissue regeneration.
The diet for weight loss must include protein products. Per kilogram of weight they use 0.8 - 1 g.
Ideal sources of protein include: peanuts, walnuts, lean poultry, beef, cottage cheese.
Carbohydrates are necessary for the body to function normally. According to the principles of weight loss, they act as fuel for many processes within the body. At the same time, foods such as pastries, sugar and white bread should be avoided. They lead to a set of excess weight.
Carbohydrates for weight loss are slow. They are present in durum wheat pasta, rye bread and sugar.
Fats are also essential for weight loss. In moderation, they are important for the body. Fats are involved in the synthesis of vitamin D and in the production of sex hormones. It is important to consume them in the right amount.
According to the principles of weight loss, it is necessary to limit the amount of food containing cholesterol. It’s best to include polyunsaturated omega-3 acids in your diet. They are not synthesized in the human body and must come from food. Substances found in nuts, flax seeds and saltwater fish.
Vitamins and minerals are also necessary for the body, especially during weight loss. These substances are needed in a minimal amount. However, their role is difficult to overestimate. Vitamins and minerals take part in the digestion process, regulate metabolism.
What should be included in the diet for weight loss
The basic principles include the right choice of products. To build the right menu include the following products:
- Low-fat meats. These include: rabbit, beef, rabbit, chicken, turkey.
- Legumes.
- Milk products. These include: cottage cheese, yogurt, kefir, yeast and cheeses. It is important to avoid completely fat-free foods, due to the content of harmful trans fats in them.
- Cereal.
- Whole wheat bread.
- Durum wheat pasta.
- Fresh fruits, vegetables and herbs.
The diet for weight loss should not include: fast food, convenience foods, sweet carbonated drinks, breakfast cereals, pastries and other sweets.
How to make a menu
The principles of proper weight loss include several points, including the preparation of a diet. To do this, you must:
- Calculate the daily calorie intake.
- Keep a food diary.
- Define a list of products that you can eat for weight loss.
When these points are fully determined, proceed to the drawing up of the scheme:
- Breakfast. It includes slow carbohydrates and a fresh fruit or vegetable. The second option: protein and fruit (vegetable).
- Dinner. The first option is protein, green vegetables, legumes and fruit. The second option includes: slow carbohydrates, vegetables and dairy products.
- Dinner. Protein fresh vegetables and fruit. Another option is slow carbohydrates, vegetables and a dairy product.
Each reception includes 2 options. This will allow the slimming person to choose the most acceptable set of dishes.
Doing sports
To lose weight, you need to play sports. Exercise can help you lose weight faster. Especially sports are necessary for people who begin to lose weight with a lot of weight. In such a situation, anaerobic exercise is needed. And for those who want to tighten the body or maintain their shape, the necessary strength training.
Conclusion
The principles of losing weight are not so complex, and if desired, anyone can easily understand them. They must be taken into account when compiling the menu.