A balanced diet is the foundation of a healthy lifestyle. Combined with physical activity, it helps to normalize weight, become fit and to achieve body harmony. Following the simple guidelines of this article, you will easily correct your diet and you will look and feel better than ever before!
Strive for a balance
In the dreams of slender body, people try different diets: low-carbs, protein, and many others. Unfortunately, all these diets give temporary results and weight quickly returns. Sometimes the effect is opposite to the expected, and instead of losing weight people start getting health issues.
The truth is that food should be balanced. To feel good, you need to provide the body with the whole spectrum of nutrients: proteins, fats, carbohydrates, vitamins, macro- and micro-elements.
Optimally, according to the American dietician Robert Haas, the ratio is 50 – 25 – 25. This means that the daily diet should consist of 50% carbohydrates, 25% of the protein and 25% of the fat.
Follow the diet
How to eat healthily and follow the diet
Fats work on the new cells construction, they are responsible for hormones production, water exchange, and vitamins transport. Fatty acids are divided into two groups: saturated and unsaturated. The first is harmful to the health, as they deposit on the walls of blood vessels and increase the level of “bad” cholesterol.
Unsaturated fatty acids are useful as they perform the functions described above. However, some fatty acids such as omega-3 are not synthesized by the body and it may come only with the food. Therefore, you should try to get only the healthy fats in your daily diet. These are contained in avocados, olives, olive oil, nuts, fish and other marine products.
Protein is the main construction material of the body, and not only the cell, but for the enzymes and hormones. Protein helps build muscles, have strong bones, beautiful hair and nails.
Proteins can be animal or plant. It is estimated that two-thirds of the daily required protein must be ingested from animal food (lean meat, fish, eggs, dairy products), the rest from a plant protein (beans, nuts, seeds, vegetables).
Carbohydrates are the main energy supplier. Carbohydrate-rich food should form at least 50% of the ration. Don’t get scared with this number, as this includes the fiber, vitamins, and minerals; they are often concentrated in carbohydrate-rich foods.
Carbohydrates are divided into simple (and quick) and complex (slow). The complex ones split slower and provide lasting energy. Therefore it is recommended to eat porridge or muesli for a breakfast to stay fed and full of energy until the lunchtime.
Simple carbohydrates are quickly digested and provide instant energy influx. They are irreplaceable when you need to energize and rejuvenate. For example, if after exercise you drink a glass of sweet drink such as cola or eat a few slices of chocolate, you feel almost no fatigue. The fact that sugar in the digestive tract is cleaved to glucose, and this is the most simple carbohydrate and a source of quick energy.
Eat in one and the same time
One of the causes of excess weight is the energy dis-balance. This is when a person uses less energy than it consumes.
Energy is necessary to ensure the functioning of internal organs, to maintain a constant body temperature and muscle tone. It is measured in kilo-calories. The adult healthy person should consume about 2500 calories per day. It is averaged data as individual value is calculated on the basis of age and anthropomorphic parameters.
Now imagine, all day you spinning like a squirrel in a wheel, ignoring hunger. In the evening, finally we got to the food, we start eating everything and a lot. Shortly after dinner, we went to the bed. This feeding behavior leads to energy imbalance and, as a consequence, to excessive weight.
To avoid this, try to eat several times a day at the same time each day. Never skip breakfast as this is the most important meal.
A nutritious breakfast not only gives strength, but also catalyzes the launch of the “sleeping” metabolism, increases efficiency and improves mood.
Try to launch between one and four PM. Make sure you have soups as the soup has beneficial effects on digestion and helps maintain the water balance. After all most of the required body fluids, we get with the food. If it does not work well for you to have a lunch, and your powers are already on the wane, eat a protein bar or drink some sweet soda. They will help to hold out until dinner.
Take the last meal no later than two or three hours before bedtime. Going to bed with a full stomach will violate the energy balance, may cause tossing and possibly even have problems with digestion.
Thus, 2,500 kilo-calories required to maintain the basic metabolic processes. But the higher the degree of physical activity, the more energy is needed to the body.
For example, an hour of cleaning will consume additional 160k cal for a normal adult. The same time spent on a bike ride will burn 370 calories and for treadmill workout will consume about 700 kcal. Details about the calorie consumption according to the load can be found in our infographic.
Recover after a physical activity using a can of fruit juice or soda. Both drinks contain sugar, which is fast carbohydrate source of glucose. Thanks to the sugar, these drinks are a source of quick energy. But do not forget about the daily rate of sugar consumption, make sure you don’t pass 65 g/ day. Keep track of the amount of sugar contained in the food and drinks. For guideline mango nectar has 14.5 g sugar per 100 ml, Coca-Cola has 10,6 g per 100 ml and orange juice has about 13 g per 100 ml.
The organism consists of 55-65% of water. Hydration is very important for health. Dehydration by only 2% significantly reduces efficiency and 4% dehydration leads to lethargy and apathy. Individual rate is calculated as follows: 40 ml per kilogram of body weight.
Increase fluid intake is necessary for hot weather and during exercise.
To maintain the water balance can be any beverages: juice, sweet drinks such as cola, tea, sparkling water. All of them have the 85-99% of water and perfectly quenches thirst and saturate the cells of vital moisture.
Rear this article Health Benefits Of Drinking Water.
Full dinner time is not yet come, but the feeling of hunger already looms. What to do? Refreshments! But no rolls and sandwiches. To snack without a harm, it must be right. Keep on hand apples, bananas, nuts, Greek yogurt, cottage cheese or hard-boiled eggs. This is incredibly useful and nutritious foods that help to cope with hunger.
Also, do not keep junk food at home. Chips, Twinkies, popcorn are all tasty and sometimes you can afford them. Even if you have a steel willpower, a moment will come when it will crack. Better is not to keep temptations at home.
Do not expect instant changes
“I will eat well and immediately become slim and healthy” this is the mental trap into which fall almost everyone who tries to make their diet more balanced.
However, the development and consolidation of a healthy food system require a methodical and rather prolonged work on oneself.
Do not expect instant results!
Lightness and harmony will come gradually and you will notice the positive changes for sure.