A balanced diet is the Foundation of a healthy lifestyle. Coupled with physical activity it helps to normalize weight, become fit and achieve harmony. Following the simple recommendations in this article, you can easily adjust your diet and you will look and feel better than ever before!
Strive for balance
Dreams about a slim body people try different diets: low-carb, protein, and many others. They give the result, but temporary: the weight quickly returns. And sometimes the effect is opposite the expected, and instead of losing weight start health problems.
The truth is that the power needs to be balanced. To feel good, you need to provide the body with all the nutritional substances: proteins, fats, carbohydrates, vitamins, macro – and microelements.
Optimal, according to the American nutritionist Robert Haas (Robert Haas) is the ratio of 50 — 25 — 25. This means that your daily diet needs 50% to be from carbs, 25% proteins and 25% fats.
Follow the diet
Fats are the building new cells, hormone production, water exchange and transportation of vitamins. Fatty acids are divided into two groups: saturated and unsaturated. The first is harmful to health as deposited on the walls of blood vessels and increase levels of "bad" cholesterol.
Unsaturated fatty acids are those useful functions mentioned above. However, some fatty acids, like omega-3, are not synthesized by the body and you can do it only with food. So you should try to in your daily diet included healthy fats. These are found in avocados, olives, olive oil, nuts, sea fish and other products.
Protein is the main structural material of the body, not only for cells but also for enzymes and hormones. Proteins help build muscle, to have strong bones, beautiful hair and nails.
Proteins can be animal or vegetable. It is believed that two-thirds of the daily requirement of protein must be ingested from animal foods (lean meat, fish, eggs, dairy products), the rest from vegetable (beans, legumes, nuts, seeds, vegetables).
Carbohydrates — the main energy supplier. Uglevodosoderzhaschie food should form the basis of the diet — 50%. Do not be confused by this figure — this includes fiber, vitamins and minerals; they are often concentrated in carbohydrate-rich foods.
Carbohydrates are divided into simple (or quick) and complex (slow). Latest split and give long lasting energy. Therefore, it is recommended to eat porridge or muesli for Breakfast to before lunch to stay full and full of energy.
Simple carbohydrates are quickly digested and give instant energy. They are indispensable when you need to cheer up and rejuvenate. For example, if after a workout drink a glass of sweet fizzy drinks such as Cola or eat a few slices of chocolate, the fatigue will be removed as a hand. The fact that sugar in the digestive tract is broken down to glucose, which is the same as a simple carbohydrate — a source of quick energy.
Eat at the same time.
One of the reasons of excess weight and energy imbalance. This is when a person spends less energy than it consumes.
To ensure the functioning of internal organs, maintain a constant body temperature and muscle tone, you need energy. It is measured in kilocalories. For the normal life of a healthy adult man should consume about 2,500 calories a day. This is the average of the individual value is calculated on the basis of age and anthropometric parameters.
Now imagine: the whole day you ran around like a squirrel in a wheel, ignoring the hunger. The evening finally reached the food — ate a lot of everything. Emaciated body is not to count calories. Soon after dinner, you went to sleep. Such feeding behavior and leads to energy imbalance and, consequently, to excess weight.
To avoid this, try to eat several times at the same time each day. Never miss Breakfast is the most important meal of the day. A lot of times pointed to the master of public health Kathleen M. Zelman (Kathleen M. Zelman).
A nutritious Breakfast not only gives strength, but also catalyzes the launch of a "sleeping" metabolism, increases efficiency and improves mood.
Lunch should be between 13 and 16 hours. Thus it is necessary to eat not only the second but also soups. It is beneficial for digestion and helps to maintain the body's water balance. As part of the essential body fluids we get it with food. If you can not get a decent lunch, and the forces already on the wane, to restock energy, protein bar or sugary soda. They will help to make it to dinner.
The last meal should take place no later than two to three hours before bedtime. Go to bed with a full stomach — it means to break the energy balance, to toss and turn while sleeping and may even face problems with digestion.
So, 2 500 calories needed to maintain basic metabolic processes. But the higher the degree of physical activity, the more energy the body needs.
For example, an hour of cleaning a grown man will spend an additional 160 calories. If it's time to spend on the bike ride, you will need to have 370 calories and Jogging for exercise — at least 700 kcal. Details about the calorie consumption depending on load you can see from our infographic.
Recover after physical activity can, for example, with the help of a Cup of fruit juice or cans of soda. Both beverages contain sugar — a quick carbohydrate source of glucose. Thanks to him, these drinks are sources of quick energy. But don't forget about the daily intake of sugar — no more than 65 Follow the amount of sugar contained in foods and beverages and added to them. For reference: mango nectar — 14.5 g of sugar per 100ml, coke is 10.6 g per 100 ml orange juice — about 13 g per 100 ml.
The body is 55-65% water. Hydration is very important for health. Jury sees as Tyrin in his book "the Secrets of proper nutrition. Minerals, vitamins, water, dehydration of only 2% significantly reduces the performance, and 4% dehydration leads to lethargy and apathy. An individual norm is calculated by the formula: 40 ml per kilogram of weight.
Increase the intake of fluids is necessary in hot weather and during physical activity.
To maintain water balance can be any drink: juice, juice, sweet drinks such as Cola, tea all they 85-99% consists of water, quench your thirst and sate the body's cells with vital moisture.
During the full lunch has not yet come, and the feeling of hunger rises. How to be? To eat! But no rolls and sandwiches. To bite was not to the detriment, it must be correct. Keep apples, bananas, nuts, Greek yogurt, cottage cheese or hard-boiled eggs. This is a useful and incredibly nutritious foods that will help to cope with hunger.
Also, do not keep the house junk-food. Chips, Twinkies, popcorn — all of it delicious, sometimes they can afford. Even if you have a steel will power, there will come a time when she will crack. Better not keep temptations at home.
Do not expect instant changes
"I will eat well, and immediately become slim and healthy" is a mental trap into which fall almost all who are trying to make your diet more balanced.
However, the development and consolidation of healthy nutrition requires a methodical and fairly long work. Do not expect instant results!
Lightness and harmony will come gradually. But you will notice these positive changes.