How to choose the right diet

There are many different diets that promise to help you lose weight and improve your health. However, a properly selected and strictly followed diet is the key to success in the fight against excess weight and other health problems. In this article we will look at the basic rules for organizing a rational, healthy diet.

1. Balance and variety

The diet should be balanced, varied and tasty. It should include products from the following groups: meat, fish, poultry, milk and dairy products, cereals and cereals, fruits and vegetables. Products of these groups contain the required amount of protein, fat, carbohydrates, as well as minerals and vitamins.

2. Calorie Compliance

The calorie content of the foods consumed must correspond to the energy expenditure of the body. If you consume more calories than you burn, this will lead to weight gain.

3. Rational food intake

A properly selected diet is of great importance. For people busy with work during the daytime, 4 meals a day are rational. The habit of eating at the same time every day is important. Remember the proverb: “Eat breakfast yourself, share lunch with a friend, give dinner to your enemy.”

Here are the options to consider:

1. Breakfast - 25% of the total calorie intake of food per day, Lunch - 35%. Afternoon snack immediately upon completion of work - 15%. Dinner - 25%, but no later than 2 hours before bedtime.
2. Breakfast is 30% of the total calorie intake per day. Lunch - 35%. Dinner immediately after finishing work 30%, last meal immediately before bed - 5% (liquid fermented milk products, juices, fruits).
3. With three meals a day, the most optimal scheme is 25% - breakfast, 60% - lunch, 15% - dinner. You should have a light dinner, fermented milk products, vegetables; and for overweight people - no later than 19:00.

For older people and overweight people, the most effective is 5-6 meals a day, which ensures an “uninterrupted” supply of nutrients and does not stimulate increased appetite.

4. Cleansing the body

To cleanse the body of toxins 1-2 times a week (depending on the individual characteristics of the body), it is recommended to spend mono-nutrition days on fruits or vegetables. Increasing your intake of water and green tea will also help, as they help remove toxins from the body.

5. Limiting harmful products

Harmful foods, such as fast carbohydrates, fatty and fried foods, sweets, alcohol, smoking, are harmful to health and lead to excess weight gain. Therefore, they need to be limited or completely excluded from the diet.

6. The right combination of products

Products need to be combined correctly so that they are better absorbed by the body. For example, carbohydrates are better absorbed when combined with proteins, and iron is better absorbed when combined with foods containing vitamin C.

7. Individual approach

Each person is unique, so there is no ideal diet for everyone. It is necessary to take into account the individual characteristics of the body, age, gender, physical activity and other factors when choosing a diet.

In general, a properly selected diet means not only health and a beautiful figure, but also a good mood and vigor for the whole day. If you follow all the rules of a healthy diet, you can achieve the desired result and enjoy a life full of strength and energy.