Everyone wants to adhere to proper nutrition, and there is a lot of information about it. How can a beginner figure out a sea of conflicting facts? How to start your path to a healthy lifestyle? Here are the top 5 rules to start with.
Eat fractionally: 5 main meals and 2 snacks
It has long been proven that split meals promote better digestion. Calories coming in gradually give a feeling of satiety and the necessary energy for human life. And the stomach is “light”, which means there is no feeling of sleepiness and laziness. Metabolic processes return to normal and a small amount of food is digested much easier.
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Fractional nutrition also requires a review of the calorie content of each meal. It should definitely get smaller. Attacks to break loose and gorge on harmfulness will become less and over time they will disappear if your meals become small and frequent. 350 grams for women and 500 for men at a time is more than enough.
Observe your drinking regime
During the day, you lose about 2,5 liters of water, and this volume must be replenished. You will get a liter from food, the rest must be drunk, while giving preference to pure non-carbonated water, and only then teas, compotes or smoothies. Thanks to a sufficient amount of water, digestion will start and metabolic processes will proceed harmoniously. In the summer, the amount of water you drink should increase.
Review the foods in your diet
Ideally, if you learn how to correctly calculate the ratio of proteins, fats and carbohydrates depending on body size, gender, lifestyle, and begin to choose foods depending on How long and what you need to eat per day. But for starters, it’s enough just to pay attention to foods rich in protein, long carbohydrates, fiber and the right animal and vegetable fats. Minimize industrially processed foods, convenience foods, multicomponent foods. The main rule is simplicity, neutral taste and measure. The basis of proper nutrition is cereals, cereals, vegetables, fruits, lean meat, poultry, fish, eggs, dairy products.
Take away sugar and fast food
Not only are these foods not beneficial, they also provoke addiction and breakdowns. In the right diet, sweet and fatty fast foods are called “food junk.” Get rid of it gradually, replacing it with healthy snacks. On a fractional diet, fortunately, such products will be wanted less and less.
With proper nutrition, lifestyle changes, and physical activity must necessarily appear in some form. A healthy lifestyle does not tolerate violence, so choose a sport to your liking, do not get hung up on weight, but work for the future of your health – the result and good habits will not keep you waiting!