Everyone wants to lose weight, maintain a constant weight, while eating deliciously without negatively affecting the body as a whole. This can be achieved thanks to a balanced diet - adherence to the food intake and adherence to a full-fledged balanced diet.
What does a balanced diet mean? It is individual for each person. Someone is growing, someone, unfortunately, is getting old or engaged in hard physical labor, and someone is experiencing great mental stress - all these people require nutrients in different quantities and ratios.
The diet for people who want to lead a healthy lifestyle is 4-5 meals a day. Food should be taken in small quantities, in small portions every 3-4 hours. At the beginning and in the middle of the day, it is recommended to eat food containing the greatest amount of nutrients (proteins, fats, carbohydrates), since it takes a long time to digest. For people with diseases of the gastrointestinal tract, you should eat 5-6 times a day and the break between meals should not be more than 2 hours. It is not recommended to eat 2 hours before bedtime, otherwise food that has not had time to be digested will put pressure on the stomach and diseases such as gastritis and pancreatitis may develop in the future. Also, for dinner, you need to limit the intake of fatty and spicy foods, as well as foods containing a large amount of fiber and extractives. It must be remembered that an adult needs to take 2-2.5 liters per day. liquids: pure water, products and dishes containing water in their composition. It is necessary to distribute fluid intake in such a way that most of it falls on the first half of the day in order to avoid a heavy load on the kidneys.
The daily diet can be divided conditionally into 4 meals: breakfast, lunch, afternoon tea and dinner. Breakfast should be given special attention, it should be as nourishing and nutritious as possible - 30%, lunch - 40%, afternoon tea - 10%, dinner - 20%. If it is impossible to eat more than 3 times a day, the distribution of the daily ration should look something like this: breakfast should account for about 35% of the calorie content of the daily diet, for lunch - 45%, for dinner - about 20%. It is better to have breakfast half an hour after waking up, if there is no appetite even then, then it is necessary to reduce the amount of food consumed at dinner.
With four meals a day, the load on the stomach is noticeably reduced, efficiency is increased, and the risk of myocardial infarction decreases. During meals, you need to sit upright, not stooping, you can not watch TV or read the newspaper. As you know from the course of biology, the tongue, teeth and salivary glands are involved in digestion. Food should be thoroughly chewed, then abundantly moistened with saliva, which contains the enzyme amylase, which breaks down carbohydrates.
The norms of the physiological need for energy and nutrients for women and men are different, for the former they fluctuate in the range of 2000-2800 kcal / day, for the latter - 2500-4200 kcal / day, depending on the age and physical activity of both; the table below shows their fluctuations. It should also be noted that the entire labor population is divided into 5 groups according to the intensity of labor: Group 1 - workers engaged mainly in mental work (teachers, educators, engineers and technicians, medical workers, workers in literature, science, and the press); Group 2 - workers engaged in light physical labor (physical education teachers, salesmen, garment workers, agronomists, livestock specialists, telegraph and radio-electronic workers); Group 3 - workers of medium-severity labor (surgeons, adjusters, machine operators, locksmiths, chemists, workers in the food and light industries,drivers of transport, public services and public catering, railway workers); Group 4 - workers engaged in heavy physical labor (builders, agricultural workers, machine operators, workers in the gas, oil and woodworking industries, metallurgists, foundry workers); Group 5 - workers engaged in especially hard physical labor (steelworkers, mining workers, loggers, bricklayers, concrete workers, excavators, movers, miners). The table below shows the norms of physiological needs for people of different age groups and groups of work intensity.
So, using this table, you can individually select the daily calorie requirement, conditionally divide it by the available number of meals and choose the foods you like. The calorie content of these products must naturally correspond to the norm of the physiological need. If you need to lose weight, then everyone knows that you need to do this gradually - 1-2 kg per week, and you can also reduce the number of calories by 200-400 units consumed per day.
