A nutrient-rich and maximally balanced diet is something that many people strive for. It is not surprising. Proper Nutrition (RN) is a source of strength and energy, maintenance of all tissues and organs, stable full functioning and good mood every day. One of the most important keys to a productive, successful and happy life is undoubtedly your dietary regime.
Switching to PP is easy for some people and hard for others, but we recommend everyone to stick to this direction. Proper nutrition helps to:
- get yourself into the ideal shape for you;
- gradually transfer yourself into a healthy lifestyle plan;
- Keep yourself toned for recreational and professional sports;
- Avoid diseases related to digestion;
- Stick to a diet, if you have any problems;
- Develop dietary habits.
The most popular reason to turn in this direction, of course, remains the intention to lose weight. But PP is not only about losing excess weight, it is a very broad concept that covers a large range of factors and aspects, and becomes their optimal solution. What does it take to start eating a planned and balanced diet?
- eliminate “pests.”
Things that are definitely worth giving up from the beginning of your journey are:
- sugar, and foods that contain it;
- baked goods;
- sausages and processed meats;
- French fries, fried potatoes, and other fast food items;
- chips, bread crumbs and other snacks;
- unnatural sauces, dressings, marinades;
- sweet fizzy water, sweet juices, and lemonades.
In fact, almost all of these items can be attributed to the so-called “food garbage”. There are several good reasons for doing so:
These foods provide little or no benefit, and are categorized as low-value foods.
These items will provoke your hunger, and as a consequence, additional meals, because they do not satiate your body.
These foods are high in calories, and are processed into fat very quickly.
- Stop drinking alcoholic beverages.
Our recommendation is to give up alcohol when transitioning to a new diet, especially if your main goal is to lose weight. Why you should eliminate alcoholic beverages:
Neurons designed to control appetite are severely affected when alcohol is consumed, which in turn provokes hunger.
Even small amounts of alcohol do not guarantee that you will not have an eating disorder.
- Drinking regimen.
It is generally accepted that the standard norm of water per day for an adult is 1.5-2 liters (based on your characteristics, figures may vary). This is approximately 6-8 drinks of 250 ml, ie:
- after waking up;
- 20-30 minutes before each meal;
- Before and after physical activity;
- One hour before going to bed.
If you have trouble keeping to the plan, use reminders on your phone, or a special water tracker app.
- Meal system.
Scheduling this schedule depends mostly on your wake-up and bedtime times. Your plan will look like this:
- Breakfast.
- 1st snack.
- Lunch.
- 2nd snack.
- Dinner.
- The 3rd light snack (necessarily one hour before going to bed).
Compulsory rule of the food system is to eat 200-250 grams every 3 hours at a time. Small portions and equally small breaks.
- Attitude.
If your goal is not the short-term effect of weight loss, but the constant maintenance of a full healthy diet and a change in lifestyle for the better, then you should definitely tune in to it. A PP should become your constant companion, not a passing phase. Form your eating habits thoroughly and permanently – then you’ll not only be in great shape, but you’ll feel great too.
- Get used to complex carbohydrates.
For a healthy, balanced diet, choose complex carbohydrates over simple ones:
Complex ones are porridge, unpolished rice, whole grain or rye breads/breads, legumes, durum wheat pasta, vegetables, fruits. The predominance of these items should be more at PP.
- Cooking methods.
Very important aspect of how you cook certain foods. Some of our main tips are:
- Eliminate dishes fried in oil (fried foods are cholesterol, they contribute to the formation of fat deposits, as well as the development of various diseases).
- Limit the heat-processing of vegetable products (in the process destroys fiber, which is necessary for the effectiveness of the weight loss procedure).
- Distribute the BFAs.
Our recommended menu plan for the day in terms of FFA:
Breakfast – complex carbohydrates and proteins (cereal, eggs, etc.).
Lunch – breakfast plan + vegetables (poultry/fish, cereal, vegetable salads/stewed vegetables).
Dinner – protein and veggies (poultry/fish/eggs and salads/sliced veggies).
Snacks – all the same, but in small portions.
