Each year the popularity of healthy lifestyle products is increasing. In 2020, the demand for them has multiplied in many Russian stores. More than a third of Russian citizens associate a healthy diet with the elimination of certain foods from the diet. But what recommendations do various health organizations give and how do they advise to change the daily diet? We will find out in our article.
What is proper diet
Many people think that a proper diet - some kind of newfangled diet. But this is a misconception. First of all, a diet is about restrictions and prohibitions, and the PP is about balance and proportion. But even here it is important to remember that a dietician or your personal doctor can help you build a competent and correct diet for each person, taking into account your personal peculiarities. A simple system of eating that supports a person's vitality, growth and health is what PP is all about. If you want to stick to proper nutrition, just learn how to consume enough protein, fats and carbohydrates for your body. An important part of proper and healthy nutrition is to pay attention to the region where each person lives. The diet of people living in warm and cold regions will be different, at least because the constant availability of fruits and vegetables in these places is different. There are three components of our body (three nutrients): proteins, fats and carbohydrates (FFA). Their balanced intake is the main principle of PP.
For example, 50 grams of chocolate elevates our mood and induces a feeling of joy due to the production of endorphin. And the regular consumption of 500 grams of sweets will lead to obesity and diabetes. 50 grams of cognac dilates blood vessels, and the regular consumption of 500 grams of hot drinks quickly leads to alcoholism. The same is true of gambling. Excessive gambling leads to the destruction of the personality. But with a dosed approach, for example, if you play 1-2 times a week, the games act as an anti-stress. Enough to spin the reels of 10 minutes of online casinos, pay by mobile casino not boku to relax and cheer up. Moreover, you can also hit the jackpot! And along the way to develop resistance to stress and memory training.
There are several options for the ratio of FU:
- weight loss;
- weight maintenance;
- gaining weight.
To lose weight, it is necessary to consume a considerable amount of protein and practically eliminate carbohydrates (GI: 45%-35%-15%).
To maintain a constant body weight, all nutrients are balanced in almost equal proportions (FU: 30%-30%-40%). To gain weight you should focus on carbohydrates (FU: 30%-20%-50%).
Important: If you want to lose weight, the main rule is to burn more calories than you consume. That is, if you spend an average of 2000 kcal per day, your diet should be no more than 1500 kcal.
Foods containing proteins, fats and carbohydrates
Before making a menu, you need to understand which foods are dominated by different nutrients. Protein can be found in lean meat and fish, poultry, egg whites, seafood, and beans. Carbohydrates are cereals (buckwheat, long-cooked oatmeal, uncooked rice), whole-grain flour products (pasta, bread), fresh fruits and vegetables. Fats - oil, nuts, egg yolks, cheese and milk products, fatty fish (trout, mackerel, herring, etc.), avocados.
Recommendations of international organizations
This organization recommends that men eat about 2500 kcal for men and about 2000 kcal for women. You can also rest and relax here https://bugledigital.co.uk/keep-your-bankroll-safe-and-sound-with-these-6-safety-tips-for-playing-online-casino-games/. Their other main recommendations are as follows:
- A person's diet should be based on starchy carbohydrates with a high fiber content (more than one-third of meals per day. Add potatoes, bread, rice, pasta and cereals, whole-grain pasta, brown rice or skinless potatoes to your diet, as they help you feel fuller longer.
- It is recommended that you eat at least five servings of different fruits and vegetables each day. They can be fresh, frozen, canned, dried, or juiced.
- Try to eat at least two servings of fish a week, including at least 1 serving of oily fish (salmon, trout, mackerel, herring).
- Try to reduce your intake of saturated fats and instead choose foods containing unsaturated fats: vegetable oils and pastes, oily fish and avocados.
- Reduce your intake of sugar and salt.
Whole-grain products should be a mainstay of your diet. Whole wheat, barley, wheat berries, oatmeal, brown rice and foods made from them, such as whole wheat pasta, have a milder effect on blood sugar and insulin than white bread, white rice and other foods.
Protein
Fish, poultry, beans and nuts are all healthy and versatile sources of protein. They can be added to salads and combine well with vegetables on the plate. Harvard recommends limiting red meat consumption and avoiding processed meat products (convenience foods).
Half the meal is vegetables and fruit
But remember: potatoes are not considered a vegetable on a healthy eating plate because of their negative effects on blood sugar levels.
Vegetable oils - in moderation
Vegetable oils such as olive oil, rapeseed oil, soybean oil, corn oil, sunflower oil and others are healthy. Avoid partially hydrogenated oils, such as those found in margarine and many store-bought pastries.
Drink water, coffee, or tea
Give up sugary drinks and limit your intake of milk and dairy products to one or two servings a day. Reduce your juice intake by one small glass a day.
Veggies, frozen or canned fruit