The correct diet for weight loss
Hearing the phrase "healthy food", the overwhelming number of townsfolk, wincing, imagines steamed broccoli, as well as sad evenings, "brightened" dinner from a single raw carrots. In fact, a healthy diet includes many more products, many of which have a bright and pleasant taste.
To understand what should be the right diet, you can refer to the official recommendations, which were long ago developed by the Institute of Nutrition RAMS.In order not to bore you with the study of this document, we give here its main points, reducing them to the 10 tips for proper nutrition.
Item 1. Alcohol.
Strange as it may seem, but in order to eat properly, it is not necessary to completely eliminate alcoholic beverages from the diet. However, do not take the following recommendations and as a minimum necessary dose of alcohol - the concept of "the necessary dose of alcohol" is essentially not under the soil.
If you are interested in how much wine or beer you can eat without fearing for your own health, then the answer will be simple - for more than 20 grams of alcohol per day. If we translate this into more "humane" alcoholic beverages, we will get one incomplete bottle of beer( 450 ml.), A pile of vodka( "50 grams") or one glass of wine( 170 ml).
This is the amount of alcohol you can take a day, without fear that the health of your body will be shaken. In addition, if you do not think your day without a bottle of beer( even 0.33), you must have at least one "sober day" per week, of course, if you observe the above dosage, otherwise, you do not need "sober ", and a narcologist.
Item No 2. The correct weight.
Try to maintain optimum weight. Despite the fact that there are a lot of different proportions and rules according to which the "correct" weight is calculated, the medicine recognizes only such a concept as the Quetelet index, which can be calculated by dividing the weight by the height in squares. For example, having a height of 178 cm and a weight of 80 kilograms, we get: 80 /( 1.78 * 1.78) = 25.25.This figure signals that the person has a small excess of weight.
In particular, the Quetelet index in the range from 25 to 29 indicates the excess weight, and the indicators from 30 and above - about the apparent obesity. If you decide to achieve the correct weight, try to choose diets and exercises, thanks to which you will lose from 500 to 800 grams per week. Otherwise, you risk undermining your health.
Items No. 3 and No. 4. Salt and sugar.
If your goal is a healthy diet, ration is better to get rid of excess salt and sugar. Daily rate of salt, which a person can consume without harm to health( and even with benefit) - 6 grams. In translation for more "human" measures - one teaspoon with a small slide. As for sugar, it is somewhat more difficult to regulate its quantity, since it is abundant in many products. Try to eat less sweet( your teeth will thank you), and also drink mineral water instead of various sweet soda.
Item number 5. Fats.
The fact that fatty foods are better excluded from the diet, it is unlikely that you will be surprised, however, here everything is not so simple. The fact is that besides ordinary fats, food is saturated with so-called fatty acids, which form the basis of these same fats. You probably noticed that many nutritionists recommend replacing vegetable oil, for example, with olive oil. Despite the fact that both of these products are a collection of vegetable fats, there is a big difference between them and it is precisely in fatty acids.
- Monounsaturated fatty acids are found in rapeseed, vegetable and peanut butter. They are not only not harmful, but also useful, as they reduce the level of cholesterol. The number of products containing these acids should be at least 10% of the daily diet, the menu of which must contain salads with olive oil;
- Polyunsaturated fatty acids are found in sunflower oil, fish and many "spreads".The utility of these acids is somewhat lower, but they should account for about 7% of the consumed substances;
- Saturated fatty acids can be found in solid margarines and butter. Their consumption must be reduced to the minimum possible.
Item 6. Meat.
The diet of proper nutrition for losing weight and maintaining the body in a healthy form implies a significant reduction in the consumption of meat. In particular, try not to eat pork, fat beef and mutton. The protein necessary for muscle building up and maintenance can be quite safely obtained thanks to legumes( soy, peas, beans, etc.), as well as meat of fish and poultry.
If you still get to eat red meat, you should take into account that the daily rate of this product, agrees with recommendations for a healthy diet, can not exceed 80 grams. Otherwise, you run the risk of "earning" not only excess weight, but also coronary heart disease or even cancer.
Item number 7. Dairy products.
Daily diet for weight loss and maintenance of the form simply must include dairy products: directly milk, kefir and skim yogurt. Especially strictly these recommendations should be followed by women, children and adolescents.
If you suffer from indigestibility of lactose or are unable to consume dairy products for any other reason, try to replenish the necessary amount of calcium due to alternative sources, for example, fish or leafy vegetables. In particular, the high content of calcium in these vegetables is easy to determine by the dark green color.
Item number 8. Fruit.
In addition to a sufficient amount of vitamins, fruits can provide you with a number of extremely useful and necessary substances important to know what fruits to eat so as not to get better. In particular, fruits contain a variety of antioxidant substances, folic acid, as well as iron and minerals. Daily intake of 400 grams of fresh fruit, can reduce several times the risk of cardiovascular disease, as well as atherosclerosis and hypertension. It is important to remember that fruits are the most correct source of vitamins and they can not be replaced with capsules from the nearest pharmacy. For ten days of a fruit diet, you can lose from 7 to 10 kilograms.
Item No. 9. Bread, potatoes and pasta.
Despite the fact that many weight loss diets recommend the rejection of flour products and potatoes, do not forget that these products are an excellent way to get the body's necessary dietary fiber, as well as minerals and a variety of vitamins. Proper nutrition means that about half of your daily diet should consist of these products, in addition, the starch contained in them, contains several times less sugar than even a small portion of alcohol.
Item No. 10. Balance sheet.
Do not forget that proper nutrition can not be monotonous. Supporters of mono diets and theories that one product can provide the body with all the necessary substances are partly mistaken, since human health can not be maintained by eating one thing.
Proper nutrition must be varied, so if you decide to resort to a mono-diet, consult your doctor carefully to make sure that this venture will benefit you, not harm.