How to make a diet
Probably, there is not a single woman who would be 100% satisfied with her figure. Most often, dissatisfaction arises from the extra pounds, even if the weight gain is minimal. The only way out of this situation (as many believe) is to go on a diet. However, when starting any diet, you must remember that in the end it should not harm the body. That is why, first of all, you should consult with a specialist who will help you draw up a personal diet. In order to properly formulate a diet, it is necessary to take into account that it must include the required amount of vitamins and minerals, which a person cannot do without.
Each person is individual. Accordingly, everyone should have their own individual diet. So, a full man or woman can be absolutely healthy at the same time, while some people, having slightly recovered, thereby provoke the occurrence of a number of diseases. In this situation, the help of a qualified doctor is necessary, because only he will prescribe a list of tests and examinations that will help determine the general state of health and make a diet, looking at the results. To formulate a diet, you should also take into account age, profession, lifestyle, place of residence and climate. Taking into account all these factors, you can get a really correct diet, which will be developed for a specific individual and can not only maintain health, but also make the body even stronger and more energetic.
How to make a diet: the harm of mono diets
People who make up diets are constantly trying to make them different from others. For example, some people make silly judgments when writing a diet that:
- In general, you should give up meat;
- You can eat one buckwheat or pineapple almost all the time during the day;
- It is best to eat a maximum of twice a day;
- You need to drink sunflower oil - after all, this is the right way to lose weight.
Preferring these options when drawing up a diet, few people think about the fact that each product should enter our stomach in a strictly limited amount only in combination with other, equally useful products. Eating the same food for a long time, you yourself deprive yourself of other valuable vitamins.
The most dangerous are the "recommendations", which speak of a sharp decline in their daily menu of protein foods (namely, animal products). Animal proteins, unlike plant proteins, are of much greater value and benefit, because they are the main component of all hormones and enzymes. They should never be completely replaced by soybeans or legumes. If a woman believes that the menu of the correct diet should be exclusively plant-based, she provokes in advance the development of problems with reproductive function and the state of the blood, in which, first of all, there is a lack of iron.
Believing that a mono diet is the most suitable diet for you, you are depriving yourself of calcium, a lack of which in the future will lead to serious diseases such as osteoporosis and hip fractures. The main source of calcium is dairy products. A woman's diet cannot do without them, because calcium intake after fifty will not be able to compensate for its losses and strengthen bones and teeth that are already weak at that time.
In order to compose a diet, in no case should you make your diet completely monotonous. The food should be varied (meat, vegetables, fruits, fish and many other products). The main thing in the menu of a correct diet is not to overeat and to follow a healthy measure.
How to compose a diet: an integrated approach
In our country, as well as in most European and American countries, almost half of all residents are overweight, and more than 26% are obese. If a person decides to lose weight, he thinks that eating less will become healthier and leaner. Remember that proper diet and exercise will only help you maintain your new weight if you change your lifestyle initially. Every day we need to pay attention to what we eat, how much we exercise, how long we sleep and how actively we spend our free time. You don't have to eat a lot to gain weight. It is enough to move a little and eat small portions at the same time. Therefore, an individual diet is not a whim, but a necessity. If the amount of energy consumed is equal to the amount consumed, then you will forget about the problem of excess weight. For example, if every day you gain 300 more calories than you can spend, you can see plus 4-6 kg on the scales in 12 months. That is why it is very important to create a personalized diet based on your lifestyle and health status.
To create an individual diet, you need to adhere to just a few rules and tips:
- Food should be taken quite often (every 3-4 hours), but in small portions;
- Do not overeat before bed;
- Avoid excessive consumption of pies and pastries, fried and very salty foods;
- Try not to get nervous, because in stressful situations people often seize their problems and experiences.
How to make a diet: what foods to include
Improper diet is a habit that is difficult to get rid of, but it will have to if you really want to lose weight. If you have relatives or close ones in your family who are prone to being overweight, as well as obese, be especially careful about what you eat and how much, because the problem of excess weight is already at the genetic level. Our bad habits often negatively affect our health. In the event that you suddenly began to drink too much water during the day, contact your doctor, who will prescribe an appropriate examination and, based on the analyzes received, will explain to you how to make a diet correctly. Alternatively, consult a specialist who can help you with the right diet.
An individual diet is necessary if your weight begins to grow rapidly. In order to avoid big problems, you will have to make a diet and set some limits in food, as well as work out the correct diet menu and food intake. When drawing up a diet, do not completely eliminate, but reduce the consumption of fatty foods (fats affect the normal functioning of our body, making the skin and the whole body more attractive). When drawing up a personal diet, reduce the amount of starchy foods and sweets in your diet, but keep in mind that you cannot do without vegetables, fruits, bread, cereals.
The correct diet menu should include absolutely all food products, but in small quantities. So, knowing about the incredible benefits of cottage cheese, do not consume more than 100 g of it, otherwise excess calcium will begin to be deposited in the cartilage tissues. A personal diet should include 13% protein (100 g), 57% (250 g) carbohydrates, and 30% fat (90 g).
Proper nutrition is essential for losing weight. You should not starve, but overeating is also undesirable. Ensure that every suitable diet includes a complete balance of beneficial vitamins and minerals. Remember - success will come only to someone who, with great willpower and great desire, tries to achieve the intended goal.
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