Proper nutrition is a diet that contributes to the normal functioning, development and renewal of body cells. This concept does not establish strict restrictions on the formation of the menu for every day, but only indicates the principles that help to eat healthy, varied and healthy.Therefore, not all diets can be attributed to PP…Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on the sides and hips, men – from the “beer belly”, and professional athletes use diets to “dry” the figure for the competition.
There are also those who are forced to turn to nutritionists for serious nutritional illnesses. All are united by one thing – the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.
The main thing in organizing a healthy diet is gradualness and correct psychological attitude… You shouldn’t aim for tight restrictions and rejection of your favorite foods.
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Rule number one! PP is not a diet, but a change in dietary habits and lifestyle!
At first, you should not even think about calculating the calorie content of the menu. Start simple. For example, use small cookware. So you “accustom” the stomach to small amounts of food.
Divide your daily diet into 3 main meals and 2 snacks, or 5 equal meals. Eating a fractional meal will help you cope with intense hunger.
At the same time, gradually reduce your intake of sweets. For example, put in tea not 3 tablespoons of sugar, but two; do not eat a whole piece of cake at a time, but half. Thus, you will not feel deprived and soon get rid of “gluttony”.
Approach physical activity carefully. Your task is to smoothly “turn on” the body into an active lifestyle, and not exhaust yourself on the simulators. If fitness classes are not available, do simple quick weight loss exercises at home. But do not rush to immediately twist the hoop at the waist or jump rope. Jumping will put a dangerous strain on your joints if you are overweight. Start small:
walk more, walk in the park;
use stairs instead of lifts.
At the gym, do some light cardio workouts:
exercise on a stationary bike, ellipse;
walk along the path.
Estimated Calorie Calculation
Don’t worry, you don’t have to calculate the exact calorie intake for each serving. On the Internet, you can find food calorie tables. Compare your daily ration with the data found and calculate the excess.
In order not to be mistaken, first determine the individual calorie requirement. To do this, we recommend using the Mifflin-San Geor technique. The counting scheme for women is as follows:
multiply your own weight by 10;
add your height multiplied by 6.25 to the resulting value;
subtract 161 and age multiplied by 5 from the resulting figure;
multiply the total by 1.2.
Example: we determine the daily calorie requirement for a woman – weight 70 kg, height 170 cm, age 30 years:
(70 × 10 + 170 × 6.25 – 30 × 5 – 161) × 1.2 = 1742 kcal
For convenience, use a calculator and fill in your data:
The coefficient “1.2” denotes physical activity. In the given example, it is minimal (sedentary work). If you play sports, the ratio will be different:
low activity – 1,375 (light exercise, workouts 1-3 times a week);
average – 1.55 (intensive training, 3-5 times a week);
high – 1.725 (intensive daily training);
extreme activity – 1.9 (strength sports, hard physical work, daily training).
For men, the formula is different:
multiply weight by 10;
add the growth multiplied by 6.25 to the resulting value;
subtract the age multiplied by 5 from the resulting figure;
multiply the total by 1.2 (or another factor that works best for you).
Example: male, age 32, weight 80 kg, height 193 cm, 5 intense workouts per week:
(80 × 10 + 193 × 6.25 – 32 × 5 + 5) × 1.55 = 2869 kcal
So, you have calculated the individual calorie requirement. What’s next? For fast weight loss, reduce this value by 20%. The final figure will be a guideline for you in building a diet.
Share your opinion! Are you sticking to the PP?
Yes! I am an adherent of healthy lifestyle and the lord of calories!
I try, but burgers and chocolate sometimes break through the defenses
I eat everything and a lot, we live once!
I’ll start next Monday (month, year)
The correct combination of BZHU
An important principle of a healthy diet is balance. That is, the menu should contain proteins, fats, carbohydrates. Do not exclude any of these nutrients from your diet. But, in order to achieve different goals, you should correlate the BJU in different ways:
xtra pounds, you need to limit your carbohydrate intake. They are primarily deposited in the form of subcutaneous fat with a lack of physical activity. Recommended ratio for fat burning: proteins – 30%, fats – 25%, carbohydrates – 45%.
Gaining muscle mass. Athletes are known to need more calories for muscle recovery and growth. This means that their diet should mainly consist of carbohydrates. The recommended ratio in this case will be as follows: proteins – 20%, fats – 30%, carbohydrates – 50%.
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Muscle grows on carbohydrates. It is necessary to regularly replenish glycogen stores with carbohydrates. If we increase our protein intake, the body will still convert the excess into glucose for energy.
Professional bodybuilders use the extreme ratio of BJU – 60/20/20, respectively, to prepare for performances. But such a scheme is contraindicated for ordinary people and novice athletes.
Eating plant foods
Fresh vegetables, fruits and herbs should be in the diet with any type of food (in the absence of medical contraindications) in order to saturate the body with the necessary vitamins and minerals. The fiber in these foods improves the functioning of the gastrointestinal tract.