The basis of a healthy diet is the correct ratio of protein, fat and carbohydrates. What should it be? How to eat well and varied without gaining too much?
Carbohydrates
Carbohydrates are simple and complex. Simple carbohydrates are found in white rice, pastries, sweets, fruits - they are completely broken down in the body, give a quick, but short-lived feeling of satiety, which after a while is replaced by a new attack of hunger. It is better to reduce such carbohydrates to a minimum in the diet.
You are consuming too many simple carbohydrates if:
- Eat sweet pastries and pastries every day.
- Drink soda, juices and nectars from boxes at least 4 times a week.
- Add sugar to every cup of tea and coffee.
- Eat sweet drinking yogurt every day.
Complex carbohydrates should be about 60% of your menu. Complex carbohydrates contain fiber, which is good for filling and also improves digestion. The feeling of fullness after consuming complex carbohydrates remains for a long time. They are found in cereals, whole grain breads, bran, vegetables and fruits.
You will definitely not gain weight if you eat daily:
- 1 serving of whole grain cereal
- 3 slices whole grain bread
- 500-600 g of vegetables
- 1-2 fruits
Protein
Proteins play an important role in the human body, being the main building material for cells and tissues. The body has to spend more energy on their assimilation than on carbohydrates - protein diets are based on this property of proteins. However, an excess of protein, although it helps to lose weight, can be harmful to health, so it is better not to exceed the daily allowance.
Main sources of protein:
- Meat, fish, eggs
- Legumes
- Soy
- Milk products
- Nuts
Fats
A very important ingredient in the diet, however, if you do not want to gain weight, you should not eat more than 50 g of fat per day. For those who are losing weight, the norm is 30 g per day. Fats are unsaturated (found in fish, nuts and vegetable oil) and saturated (meat, dairy products, butter, coconut and palm oil). In the diet, the first should be preferred - their amount should be 2/3 of the total amount of fat.
How to cut back on saturated fat:
- Give preference to fish and chicken meat over sausages.
- Season salads with vegetable oil, not mayonnaise.
- Cook in vegetable oil, not butter.
- Eat low-fat cheese.
