Proper nutrition is the best way for those who want to achieve the desired result without stress and harm, writes nutritionist Svetlana Fus.
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It is important to follow the three rules of healthy eating.
Rule number 1. The ratio of income and energy consumption
That is, it is a harmonious proportion of the energy that comes from food and the energy that a person spends. That is, if a person consumes more energy than he spends, then it will badly affect the figure.
In order for weight loss to be effective and safe for health, you need to consume enough energy to maintain vital functions and lead an active lifestyle, spending energy more actively.
Calculate calorie foods
You can independently calculate the number of calories you consume and the number of calories you spend in the gym.
Rule number 2. Balanced menu
The daily diet should contain all the substances necessary for the body – various proteins, healthy fats and carbohydrates.
It is quite difficult to independently develop an individual nutrition system that is best suited to meet all physiological needs. To do this, you can ask for help from an expert who will select a balanced diet.
The Ministry of Health advises to use:
300 grams of vegetables for 5-6 servings; 75 grams of legumes; 2-3 fish dishes per week; mostly poultry meat; 1-2 eggs per day; 70 grams of wholegrain products, nuts and seeds for women per day; 90 grams of wholegrain products, nuts and seeds for men daily; 300 grams of fruit, 2 servings per day; 2-3 servings of dairy products of low and moderately low fat content per day.
A plate of healthy food from the Ministry of Health
Rule number 3. Meal Mode
Half of the success of losing weight is to choose the right diet, and the other half – skillful alternation of products. Also important is their regular use, quantity, time of day.
For example, fruit can be eaten, as in the first half of the day, and in the second. The main thing with this – to know the measure. Feel satiating, but not heavy – a tip to see if you have eaten enough.
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