The ABCs of proper nutrition is known to everyone: Diversity in quality, reasonable in amount, more fruit and vegetables, less refined foods. However, almost every year there are new trendy diets, offering something to eat some pineapple, the only non-fat cottage cheese. As a result, instead of a beautiful figure acquired a lot of sores, and weight, which seems to be gone, not only back, but also increases.
Terms correct and healthy diet are simple, but their importance for the health of it is very difficult to overestimate.
First, you need to pay attention to the expiration diet and weight loss rates. Professional nutritionists agree that it's safe, you can lose no more than one and a half kilos per month. Naturally enough patience not at all, so it is popular miracle diet "minus 10 kg for a week."
Statistics show that in this way the weight of the discarded in most cases quickly returns. In addition, these diets are only suitable for young, perfectly healthy people. Particular attention should be paid to the condition of the liver, kidneys and nervous system: it is for them in the first place hit produced during this diet toxins.
Secondly, it is necessary to estimate the total caloric intake. Diets that involve food under 1,500 calories a day, and even less are considered severe. 1,500 calories - this is the minimum limit at which all the necessary nutrients the body can still be obtained from conventional to choose the right products. If diet involves prolonged use less than 1500 calories a day, it makes sense to add to the diet of vitamins, nutritional supplements with omega-3 and omega-6 acids, sports protein shakes. Extremely strict diet (200-500 kcal per day) can only be used under strict medical supervision.
Thirdly, it is necessary to estimate the balance of the diet. Right biochemical balance - this is the main secret of a healthy diet. Long-term violation of this balance fraught with metabolic disorders and a variety of diseases, even cancer and osteoporosis. Generally considered a balanced diet in which the caloric value of the total:
- Fats constitute 15-30%;
- On the saturated animal fats is not more than 10%;
- Unsaturated fats, mainly vegetable oils and fish oil are 6-10%;
- Carbohydrates make up 55-75%;
- Wherein the simple sugars (honey, sugar, sweet fruit) - no more than 10%;
- Protein - not less than 10% but not more than 20% (with intensive sports exertion).
On the day can not eat more than 300 milligrams of cholesterol (as comprising one egg yolk), no more than 5 grams of the salt is not less than 400 g of fruit and vegetables.
Finally, when choosing a diet you need to know your body and its special needs. In diseases of the liver and kidney are contraindicated protein diet (egg, cottage cheese, or the Atkins diet). On the other hand, when intense exercise enough protein in the diet is critical, and some studies have shown that the Atkins diet smoothes manifestations of menopause in healthy older women. The propensity to diabetes have to give up fruit. Simple sugars should not exclude those who have a lot of intelligent load. Diet with excessive restriction of fat provoke the formation of gallstones, citrus diet can damage tooth enamel.
Any deterioration of health - a reason to immediately stop the diet and consult a doctor.
The safest diet, as practice shows, based on the natural diet of national cuisines. They are fully tested by time and have the fewest contraindications. These include the Mediterranean diet, Okinawa, Inuit and even exotic "diet of the Stone Age." The problem is, that provide all the variety, freshness and quality of the products is often only in the relevant region, making it a popular "diet tourism" in the country, famous for its healthy cuisine.
Selection of diet it is absolutely individual. The main thing is not to violate the basic rule - do no harm to himself.