Unbalanced diet and lifestyle, consequences. The harmful effects of an unbalanced diet

Be aware that you gain weight by eating foods low in fat and high in carbohydrates, which lead to more frequent fluctuations in blood glucose levels and stimulate the pancreas to produce more insulin. In turn, the increased insulin content leads to a faster significant drop in glucose levels and contributes to the preservation of more body fat. Excess fat leads to an increase in insulin resistance, so another hateful vicious circle is formed.

To avoid excessive insulin production and maintain a stable optimal glucose level throughout the day, follow the recommendations of a healthy diet that combines proteins, fats and carbohydrates. And while the optimal balance of these nutrients varies from woman to woman, within certain limits, their combination will help reduce excess insulin levels and prevent insulin and glucose imbalances that cause food to be stored in the body as fat instead of being burned for energy. energy.

Your meal plan that combines proteins, fats and carbohydrates

Proteins 35% (from 30 to 35%)

Fat 30% (from 25 to 30%)

Carbohydrates 35% (from 35 to 40%)

In order to further reduce the amount of insulin produced at each meal, it is also recommended to eat more foods that contribute less to the production of glucose. These are products of the so-called low glycemic index, which contribute to a more gradual increase in blood glucose levels and its stabilization over time. Foods with a high glycemic index are quickly converted into glucose, causing a spike in blood sugar levels and the release of large amounts of insulin. These include bananas, fruit juices, alcohol, sweets, cookies, crackers, white flour products, and candies, among others. Glycemic index You can find a variety of foods in paperback nutrition guides.

Water and Oxygen: Essential Elements Often Forgotten

The use of pure water and the supply of oxygen to the cells are two important elements necessary for health and successful weight loss. They are readily available and cost nothing, and yet many people just don't pay attention to them!

Water

Water supplies the body with a fluid that bathes the outer walls of our cells and maintains the microflora inside them, which allows the entire body to function fully and continue to live. The lack of nutrients in the body is largely caused by insufficient daily intake of water. Chronic mild dehydration disrupts the functioning of the mechanism of action of cells, including those that help to get rid of excess weight, and those that are involved in the creation of healthy muscle and connective tissue. The “fog in the head” caused by malnutrition is noticeably increased if your body is at least slightly dehydrated and the amount of fluid necessary for normal functioning does not enter the brain. So drink 2-2.5 liters of water daily!

Oxygen

We take breathing for granted and don't realize that oxygen is one of the main "nutrients" needed to sustain life. You can go days without food and drink, but without oxygen, brain death occurs in four minutes! Oxygen is involved in the implementation of all chemical reactions in the body necessary to maintain life and successfully complete metabolic processes aimed at burning fat. Long, slow, deep breathing will provide a fresh supply of oxygen and help eliminate excess carbon dioxide, a by-product of metabolic processes in the cells of the body. Diaphragmatic stress relief techniques, as well as exercises such as yoga, teach the body to breathe properly for proper oxygen exchange.

Equally important is the timing of the meal.

Women who experience these unbearable hormonal changes associated with PCOS need to get a better balanced mix of proteins, fats and carbohydrates before menopause to maintain consistent energy levels and greater mental clarity needed throughout a busy day. Therefore, we need to pay attention not only to what we eat, but also when we eat. For example, blood sugar levels tend to reach their maximum "daily dip" between 3 and 4 pm, resulting in sluggish thinking, exhaustion, and difficulty concentrating. Then you feel as hungry as a wolf and tend to overeat to satisfy your hunger. A balanced combination of proteins, fats and carbohydrates based on proper nutrition will help you overcome recession, keep your mind sharp and not attack everything that comes your way.

You also need to take most of the daily food during the most active and during the period of acceleration of metabolic processes. By fasting late at night when your metabolism slows down to give your body a break, fat won't accumulate overnight and interfere with your weight loss efforts. You need to consume most of your daily calories (60-70%) before your evening meal.

And do not forget that it is better to do physical exercises two hours after eating, when the glucose level is maximum and will maintain the necessary energy level during exercise. Low-to-moderate-intensity exercise, such as walking, acts like an "invisible insulin" to help glucose enter the muscles and lower high blood glucose levels.

And most importantly - do not skip meals, especially breakfast. In order to jump-start your body in the morning, you need nutrition that will stimulate your metabolic processes. If you do not eat on time, it will affect your calmness, mood and mental abilities, which is characteristic of the brain with pronounced drops in glucose levels as a result of hyperinsulinemia aggravated by a drop in estradiol levels and stress, call it what you want - "cotton head" or "fog in my head."

In recent years, there has been an abundance of overweight people in Ukraine (more than half of the population), an abundance of sugar (about 70 kg per capita per year), an abundance of snack food (the growth of snack bars occurs at a rate of 1% every year), many eat out (nearly 40% of our food budget goes to eating out, double the figure in 1970). In addition, we eat larger portions (in some cases, portion sizes of restaurant food, snacks, and convenience foods have increased by more than 100%). Huge, gigantic portions are served in abundance everywhere, and all the extra calories go right into the fat deposits around our waist.

For example, a bagel weighing 56-84 g, i.e., the size of a hockey puck, was previously considered normal. Now bakeries that specialize in making bagels sell their products at 140-196 grams, the size of a large baseball, which is equivalent to four slices of bread. People are sure that if the bagel contains little fat, they can be eaten in unlimited quantities. Thus, the number of calories in the body grows, and your waist gets extra pounds.

A normal, healthy serving of meat or fish is 84-140g (the size of your palm, not including your fingers), but most restaurants serve servings of 336g, 448g, 616g and 1kg all at once! No wonder obesity is a national problem. As you understand, even a serving of 616 g of meat or fish is too large, it is 3-4 normal servings. If you want to successfully fight excess weight, you should accustom yourself to smaller portions. The following list of portion comparisons with various items will help you better navigate the norm of proper nutrition.

Computer mouse = one medium-sized baked potato.

One standard soap = one serving of 84 g of meat, poultry or fish.

Hockey puck = one bagel or one serving of rice, flour or cereal.

Four dice = 1 ounce serving of 28 grams of hard cheese (equal to 1 serving of proteins).

Tennis ball = 1 serving of fruit.

Golf ball = 1 serving of peanut butter (2 tablespoons).

Two cassettes = 2 servings of bread.

Alcohol: it prevents you from losing excess weight

Women who regularly consume alcohol often do not realize that it undermines all their weight loss efforts. First, alcohol supplies extra calories to the body, especially when taken in the form of rum punches and margaritas. These calories are completely "non-nutritive". They simply contribute to the deposition of fat. In addition, alcohol is quickly involved in metabolic processes, contributing to a rapid increase in blood glucose levels, which, in turn, contributes to the release of more insulin and increases its resistance. In addition, regular alcohol intake leads to an increased content of triglycerides in the body, which increases the risk of heart disease in women. The picture is not so happy, right?

Alcohol also acts as an independent risk factor for the development breast cancer. Moreover, alcohol leads to the development of breast cancer faster than anything found in estrogen, however, the association of alcohol with the development of cancer is not discussed in the media. Italian scientists found that women who consumed alcohol daily were 12 times more likely to develop cancer than those who did not drink alcohol. By "independent" risk factor for breast cancer, we mean that the risk of breast cancer is not raised by changes in total calories, fat, fiber, and vitamins.

The age at which you start using plays an important role in this risk factor. alcohol. Drinking alcohol before the age of 30 increases the risk of breast cancer, regardless of how much alcohol you drink later on. The main influence that alcohol has on the development of breast cancer is especially dangerous during the most vulnerable period of breast formation during puberty and is correlated with the effect of fats present in the diet. Wouldn't it be logical to cut down on alcohol consumption or stop drinking altogether? This is the risk factor that you can avoid.

The soft drink problem

Many women. trying to lose weight, stopped consuming dairy products, especially milk, because of the fat they contain. What do they drink instead of milk? As a rule, these are soft drinks, regular or without sugar and caffeine. Bad choice! All soft drinks contain large amounts of phosphates, which, when combined in the digestive tract with calcium and magnesium ions, help flush out more of both minerals from the body. This leads to the outflow of calcium and magnesium from the bones, which is so necessary to maintain their level in the blood, which contributes to the normal functioning of the nervous system and muscles. Therefore, the more soft drinks you consume, the more calcium and magnesium your body loses. Caffeine as a diuretic also contributes to this loss.

Judge for yourself. Low-fat milk has fewer calories than regular soda, and instead of leaching calcium from your bones, skim milk provides your body with calcium and protein and is good for a healthy mid-meal without the fat.

Conventional soft drinks not only leach these aforementioned minerals from your bones, they are also simply loaded with sugar. 0.36 liters of non-diet soft drink contains about 7-8 teaspoons of sugar. If you're drinking 5-6 sugar-filled sodas a day, that's serious, because you're getting almost half your daily calorie needs from a source that has no nutritional value. In addition, you are putting extra stress on the insulin pathways. Even if you drink sugar-free drinks, your body tastes the sweetness of artificial sweeteners, which leads to increased insulin production and more fat storage.

Nutrition as medicine

Nutrition is actually one of the most important means of recovery. Our brains are unable to produce serotonin, which improves mood if, for example, he does not receive enough tryptophan. Without fat, our body cannot produce the hormones it needs to function. Without proteins, our body does not produce immunoglobulin. Diets don't help you lose weight, and they don't do anything at all. What you really need is a "weight loss and feel good" meal plan. A sensible and proper diet will provide your body with healthy fuel for all cells and tissues, improving metabolic processes, reducing the risk of serious diseases, such as diabetes.

The key is gradual change. There is no need to abruptly quit established habits, as this proves to be ineffective in the long run. Here are some simple guidelines on how best to get started. If you are not eating enough, start increasing the amount of food to a reasonable amount. If you overeat, gradually reduce your portions. If you are eating junk food in a hurry, start removing one of these dishes from your diet, replacing them with something more beneficial for the body. Distribute the main and intermediate meals throughout the day in such a way as to avoid wasting energy and cravings for something to snack on. If at the moment you are not feeling well, stop at these three measures. And then, when your body is ready, gradually introduce new changes into your diet.

A strategy to improve well-being

Eliminate simple sugars from your diet. (those same sweets that stick to your hands!)

Reduce consumption of "white foods" - products made from white flour, bread, potatoes, white rice, etc. Stop on products made from wholemeal flour to provide the body with carbohydrates.

Limit your salt intake. Salt leads to swelling and a feeling of fullness; due to the fact that salt retains fluid, you become irritable and feel very tired, which cannot but affect your mental and physical condition.

Try to ensure that with each meal your body receives the required amount of balanced fats, proteins and carbohydrates indicated in your nutrition plan.

Forget about alcohol, because it interferes with successful weight loss, causes headaches and lethargy, and in addition, it stimulates insulin production and stimulates appetite, making you eat more. It also dulls your alertness, and you allow yourself to relax and eat something extra.

Stop excessive consumption of caffeine. It contributes to increased irritability and inhibits the normal process of burning fat! Limit yourself to two to three cups of tea or coffee a day.

Don't use nicotine. It acts on the body in the same way as caffeine.

Dividing your total daily food intake into six or seven small meals will help you maintain a consistent glucose level, stimulate fat burning, maintain optimal energy levels, improve memory, and increase mental clarity.

Eating smaller amounts frequently and cutting out simple sugars from your diet can help you avoid cravings for something sweet.

Take only healthy foods with you to work or travel.

Stop using artificial sweeteners and diet drinks and drink water or mineral water instead.

To avoid dehydration, drink at least 2 liters of water per day.

Keep a food diary for every three days

First observe your eating habits and evaluate whether any changes are worth making. For three days, write down everything you eat. Then compare your diet with the recommendations below. Are there any improvements towards a healthier diet? If yes, then good. Now add to them 3-4 more changes that you are already ready to make.

In this article, we will tell you about what excites every man and every woman who cares about their health and the health of their loved ones - about the basic rules and principles of a balanced diet. We will also provide an example of the correct menu for the week.

The Basics of a Healthy Diet

What is a balanced diet? First of all, this. You need to learn how to eat regularly and on time. Divide meals into 5-6 parts: breakfast, lunch, dinner and 2-3 snacks. It is also desirable to observe the daily rate of proteins, fats and carbohydrates. Secondly, but no less important, is the choice of healthy products. Remember that both a man and a woman should include food with vitamins, minerals and trace elements in their menu. You should consider your age and energy expenditure. for many years, will allow you to lose weight and maintain your weight without debilitating diets.

Basic principles

There are a lot of principles of proper nutrition, we will list the main ones for you:

1. Eat often, in small portions, so you avoid overeating and at the same time you will not feel hungry.
2. Drink a glass of water 15-20 minutes before each meal, and water with lemon also improves digestion. It is necessary to drink at least two liters during the day, but remember that you do not need to drink food. After eating, at least an hour should pass before the next water intake.
3. every bite that goes into your mouth, don't rush through your meal.
4. Make a varied menu for every day, cook delicious meals, otherwise your stomach will rebel.
5. Forget about fatty, fried, various ready-made sauces - the same mayonnaise; sausage, smoked meats, canned food, fast food, sweet soda and other food waste.
6. Limit your salt and sugar intake.
7. Give up alcohol in favor of healthy tasty drinks - freshly squeezed juices, homemade compotes and lemonades, water.
8. Include seasonal vegetables and fruits in your menu, they have much more vitamins.
9. If you really want something sweet, eat it, but only before 12 noon or save it for the next day if the time has already passed. At the same time, it is better to replace standard sweets such as sweets or cake with honey or dried fruits.
10. Eat on a schedule, don't skip meals.
11. Never snack on the go.
12. Do not starve, do not diet, otherwise all the lost kilograms will return in double volume.
13. Have time to stop in time - you do not need to eat at the table so that you already feel full in the process. This feeling will catch up with you 10-20 minutes after the end of the meal.
14. Keep a food diary, so you can control what you have already eaten, how much and how to adjust your menu for the week and for every day.
15. If you are hungry, listen to yourself, it is likely that this is just thirst. Drink a glass of water and after 10-15 minutes, most likely, you will stop feeling hungry.
16. Go in for sports every day, physical activity will only strengthen the result of proper nutrition. The daily minimum is the good old exercise.

Optimal mode

Any woman wants to eat herself and feed her family with not only healthy, but also tasty food. Proper nutrition makes this possible. We will tell you how to create the perfect menu, how you can have breakfast, lunch and dinner in a variety of ways, without overeating and at the same time maintaining health and an excellent figure.

Breakfast is one of the most important meals in a balanced diet and should never be skipped. It must be rich and nutritious. A serving should be approximately 400 kcal. The best breakfast, of course, is porridge, the most - corn, oatmeal, buckwheat. Fruits, berries, nuts, honey will help you diversify the first meal. For lunch, it is advisable to cook vegetable dishes or cereal side dishes; durum pasta is allowed. Add mushrooms, soy products, herbs to taste. Dinner should be light, like a vegetable salad plus some protein. And be sure to have dinner no later than 2-3 hours before bedtime. If you are still feeling very hungry, you can eat a handful of almonds, which are rich in both protein and magnesium, and also provide muscle relaxation and make it easier to fall asleep, these nuts are great to saturate and leave no heaviness in the stomach. Remember that a man needs a larger portion of food for breakfast, lunch and dinner than a woman or teenager.

It is necessary to follow a balanced diet throughout the week, then you will definitely achieve the desired results.

It is best to cook on a steam, on the grill or in the oven. A multicooker and a juicer will be an excellent help to any woman. When cooking, use the minimum amount of oil. The less products are heat treated, the more benefits they bring. So, it is better to freeze berries for the winter than to make jam from them.

Making a weekly list

It is important to pre-plan the menu for the week. This way you save your time and money. Based on the dishes you want to cook, you can easily make a list of products for the week needed for cooking. At the same time, take into account the wishes of family members, the availability of food in the refrigerator, upcoming holidays or the arrival of guests. When buying products, pay attention to their composition and calorie content.

An example of a daily diet

We offer your choice of a menu for the week, scheduled by day and meal. Some dishes from the presented menu come with recipes for your convenience.

First day:

• breakfast - millet porridge with raisins,
• snack - orange, a handful of nuts,
• lunch - lean cabbage soup,
• second snack - bran bun, green tea,
• dinner - a salad of fresh cucumbers and tomatoes with the addition of green onions and dill, seasoned with olive oil.

Second day:

• breakfast - smoothie (pour a cup of oat milk into a blender, cut one banana into small pieces, put a teaspoon of coconut and two teaspoons of oatmeal, add frozen raspberries, mix for a minute),
• snack - sandwich (whole grain bread, tofu, avocado), tomato juice,
• lunch - soup with noodles, herbs and crackers,
• second snack - oatmeal cookies with berry compote,
• dinner - stewed zucchini with pumpkin.

Third day:

• breakfast - corn porridge with pumpkin,
• snack - fruit and berry salad,
• lunch - spinach soup with the addition of green beans, broccoli, garlic, onions, herbs,
• second snack - buckwheat bread with cucumber, hibiscus tea,
• dinner - grilled Brussels sprouts.

Fourth day:

• Breakfast - oatmeal with banana
• snack - diet semolina cake (5 tbsp. semolina, 2 tsp. honey, 3 tbsp. oat milk, a pinch of soda - mix, microwave for 3 minutes), cranberry juice,
• lunch - buckwheat side dish, steamed broccoli, soy cutlet (for minced meat, mix soy mass, onion, salt, spices, garlic and a little semolina),
• second snack - half a baked potato with salt and tomatoes,
• dinner - dietary okroshka (potatoes, radishes, fresh cucumber, green onions and a lot of greens).

Fifth day:

• breakfast - barley porridge with blueberries,
• snack - pear, garlic bread with tofu, ginger tea,
• lunch - mushroom pickle,
• second snack - coleslaw with cranberries,
• dinner - brown rice with seafood and vegetables.

Sixth day:

• breakfast - oatmeal pancakes (pour 4-5 tablespoons of oatmeal with boiling water, wait 5-7 minutes, add crushed banana and bake in a non-stick pan without oil),
• snack - sandwich (whole grain bread, pepper slice, cucumber wedge, lettuce) and / or freshly squeezed apple juice,
• lunch - red beans with mushrooms, steamed cauliflower,
• the second snack is a carrot salad with garlic seasoned with soy sour cream (squeeze a small lemon into two tablespoons of soy milk, remove the finished sour cream with a spoon),
• dinner - vegetable stew (beets, carrots, potatoes, zucchini, onions, tomatoes).

Seventh day:

• breakfast - semolina porridge and a baked apple with cinnamon,
• snack - dried fruit sweets (grind dried fruits in a blender, you can add any nuts, form balls and roll them in sesame or coconut flakes), freshly squeezed orange juice,
• lunch - durum pasta with mushrooms, tomatoes and herbs,
• second snack - seaweed salad with apple,
• dinner - a salad of tomatoes, lettuce and green peas, seasoned with olive oil, and a loaf with soy paste (roll boiled soybeans with nuts through a meat grinder, add salt, spices, herbs).

Results

As you can see, the right menu can be not only useful and varied, but also very tasty. Each woman can use already proven recipes or come up with new ones. You don't have to follow a set menu all week, you can change the dishes as you wish. If you keep our example of the right menu with recipes in your culinary archive, soon you will not have to put in much effort, you will just take out old records and go to the store for already familiar products to cook your favorite dishes for the whole family.

Undoubtedly, you may have doubts about how to maintain a balanced diet at work. We will answer you: very easy! You can take your lunch and snacks in containers with you, or order the right food from the canteen, such as a buckwheat side dish, coleslaw and a cereal bar for dessert.

Keeping a balanced diet is very easy if you follow the above tips every day. Enjoy your meal!

In talking about the fact that in order to maintain normal life, in order to be in good physical shape, every person needs to receive a whole range of useful substances, I would once again like to draw your attention to such a concept as “balanced nutrition”. This term, as a rule, causes an extremely negative reaction from many. Many people object to this, that they are able to figure out for themselves what exactly the body needs at the moment. Few people are sympathetic to the fact that not everything we eat is healthy. At the same time, some eat as they have to, while others prefer fatty, sweet foods. And, of course, both of them harm their health, their appearance. Over time, such an attitude to the process of eating food leads to the emergence of not only excess weight, but also extremely dangerous reactions of the body to such “improper” nutrition. This can result in metabolic disorders, obesity, gastritis, peptic ulcer, cholecystitis, pancreatitis and other troubles. Following the taste of one's taste preferences, guided only by one's own appetite, one cannot avoid the troubles associated with a violation of the digestive processes, the occurrence of excess weight. You can not rely only on appetite, it will be a good adviser only if you are young and healthy. In all other cases, you need to think about the consequences.

Most often, it is impossible to draw a clear line between a healthy diet and a balanced diet. Speaking of a balanced diet, we actually raise the question of what to eat and how much. However, modern medicine cannot give any recommendations in a categorical form. Each person is individual, so there simply cannot be exact recommendations that absolutely everyone who wants to lose weight could use.

Of course, every day it is rather difficult to calculate the amount of fats, proteins and carbohydrates, to determine the required dose of vitamins. But in this case, it will greatly help you that nutritionists have developed a certain norm of these substances, which the body must receive daily, and this norm must be strived for. The main cause of overweight is not the fact that people do not count the calories they eat, but the fact that they do not follow some simple rules for determining the balance of the diet.

Those readers who are already familiar with these rules will surely notice that they are also true for nutrition. Their use will not only lead to the desired result, but also help you enjoy food. In order for you to be convinced of this, I will give three basic rules for a balanced diet.

1. You need to eat varied. It is worth considering that most overweight people themselves are to blame for the appearance of the problem of excess weight, since in their desire to satisfy the feeling of hunger, they do not care about the variety of food. By consuming the same foods day after day (even in limited quantities), they themselves create the prerequisites for disrupting the normal function of digestion and, as a result, overweight.

2. You need to eat regularly. Since ancient times, all doctors have constantly reminded us that too much food, as well as too little food, is harmful to the digestion process. Many people try to reduce the number of meals, and yet this is the most obvious mistake. Long breaks between meals or forced skips cause such a strong feeling of hunger that simply cannot but lead to overeating.

The desire to lose weight sometimes becomes so strong that people are ready to resort to any method of dealing with excess weight, just to achieve a quick result.
Neglecting the rules of healthy eating and safety, many use extreme types of weight loss, believing that in this way they can achieve greater efficiency.

Watermelons and oatmeal, kefir and apples, buckwheat and water, rice and soybeans - what combinations of products are used by those who, without sparing their bodies, practice various types of mono diets. Many people test their own body for strength, not realizing that similar meals of the same type cannot supply it with all the necessary components.
Even if a priori a useful product is chosen as the main component of such a diet, then by consuming it only regularly and in large quantities, you can turn the positive effects on the body into a negative one.

For example, you have chosen cottage cheese as a dietary component - an undeniably useful product, but if you consume it regularly, you expose the body to an excessive protein load. In addition, the excessive use of this component, no matter how strange and unexpected it may sound, disrupts the exchange of calcium in the body, which will eventually lead to a malfunction of the entire system.

Or you have chosen another equally safe and useful, at first glance, ingredient - apples. Eating only this fruit, counting on its help in the fight against excess weight, you consume carbohydrates in excess, which can provoke disturbances in the endocrine system. In the fair sex, such weight loss can cause hormonal disruptions and the ensuing consequences.

It may seem that losing weight using only certain types of foods in the diet (the so-called mono diets) is easy and simple, especially if you choose one of your favorite foods for this purpose, but this method of losing weight can lead to sad results. And the possible consequences can be hazardous to health.

Atrophy of the muscular system, chronic diseases of the internal organs, malfunctions of the endocrine system, vitamin deficiency, decreased immunity, loss of muscle mass, neuroses and depressive disorders - such a complex of problems can be expected by lovers of unbalanced diets.

We have repeatedly said that only a balanced nutrition system, individually tailored to the needs of the body, can lead to the desired result. "Experimental" ways to resist excess weight, even if they contribute to some slight progress, then not for long. The return of the lost kilograms will be very rapid. And in a matter of days, you can more than make up for what with such difficulty only recently managed to say goodbye. An illiterate approach to dietary nutrition can be not only ineffective, but also dangerous to health. Why are mono diets and other types of unbalanced nutrition so dangerous?

Energy unbalanced diet

A healthy balanced diet is a proportional ratio of proteins, fats and carbohydrates in the daily diet. In the case of using a mono diet, this balance is disturbed, which leads to serious consequences.

Lack of proteins can provoke various diseases of the liver and pancreas, irreversible processes can occur in the work of the kidneys, changes will also affect the hormonal background.

Protein deficiency can also cause weakening of the heart muscle, memory and reduce the body's resistance to various infectious diseases. This is due to the fact that proteins are involved in almost all life processes of the body.
The body's reaction to the lack of carbohydrates, which are a source of energy for it, will also be instantaneous. In conditions of lack of carbohydrates, the body cannot properly burn fat, which leads to suppression of appetite, lethargy, fatigue and decreased performance.

People who are trying to lose weight mistakenly believe that in order to achieve results, it is necessary to eliminate fat from the daily diet. But it is necessary to take into account the fact that healthy fats essential for the body to regulate fat metabolism.

By restricting their intake, you may encounter side effects such as deterioration of the skin and hair, malfunctions of the cardiovascular system, metabolic disorders, and, Attention! overweight.

A balanced diet should include meat, dairy, grain and vegetable groups. If at least one of these components is excluded from the diet, the body immediately reacts to this with the appearance of side effects. Let's take a closer look at the possible side effects of an unbalanced diet.
Disorders in the digestive system.
The first to be affected by malnutrition will, of course, be the digestive system. Nausea, colic, diarrhea, constipation, vomiting - this is how the digestive system will “protest” against an unbalanced diet. But that's not all, because in this way the body can signal the development of gastritis, or even more seriously - ulcers. By “getting carried away” with experimental diets, you can “earn” serious health problems, which will be very difficult to solve, and sometimes even impossible.

Decreased immunity.

If the daily diet lacks products that supply the body with the microelements necessary for its normal functioning, it starts working in an “emergency” mode, wasting its previously accumulated resources.

The results of such work will be manifested by characteristic symptoms: weakness and malaise, which will ultimately affect the state of the immune system, which every day will become weaker and more vulnerable to various infections.
Losing weight in this way, you can become a "magnet" for viruses. After all, they will “more effectively” oppress the immune system, which has already weakened from a lack of nutrients. As a result, even a common cold can be a real test. What can we say about more serious diseases, the appearance of which can be provoked by an unbalanced diet?! Tuberculosis, diabetes, heart failure - these diseases can also "attack" your body if you use a limited type of food.

Loss of muscle mass and the emergence of new fat "reserves".

In an effort to quickly part with extra pounds, and at the same time choosing extreme methods of losing weight, you can face unexpected consequences. By limiting oneself in the choice of food, few people expect that the body will “respond” to this with new body fat. "How? - you will be surprised, - After all, I eat so little, or rather, I eat practically nothing, where can fat come from then ?!

The fact is that the body of each person is arranged in such a way that it can “give away” the excess only if it receives all the useful substances and microelements necessary for its smooth operation. And perhaps this is only subject to the rules of a healthy diet. In other cases, the body is rebuilt and "turns on" the energy-saving mode.

This happens due to the fact that the body, being in a stressful state, is already “afraid” of your further actions - all of a sudden you stop feeding it completely and, as they say, being reinsured, begins to store fats “for future use”.

Therefore, the likelihood that, as a result of this method of dealing with excess weight, you not only will not lose weight, but, on the contrary, will acquire additional kilograms, is very high.

Tendency to apathy, depressive and neurological disorders.

Eating food is not only a necessary physiological process. It is also a source of positive emotions. Eating tasty and varied, you not only supply the body with the necessary substances and trace elements, but also enjoy meals, which directly affects your mood and general psychological state.

By drastically limiting the consumption of your favorite foods, and not paying due attention to the gradual change in eating habits, you risk the state of your psychological health. As a result, you may be tormented by insomnia or, conversely, excessive drowsiness, irritability, or the opposite, but less depressing feeling - apathy. All these symptoms indicate psychological disorders, which can trigger the development of depression.

Therefore, refusing normal nutrition, remember that you are causing irreparable harm not only to your physical health, but also to your psychological state.

Food "charges" a person not only energetically, but also emotionally. Eating tasty and varied, you provide not only good health, but also a great mood. Having given preference to mono diets, you may encounter irritability, an uncontrollable feeling of anger, lack of concentration and the inability to focus on solving important issues.

aesthetic problems.

In pursuit of a slender toned body, many are ready to make any sacrifice. The cult of beauty provokes mass psychosis. Everyone strives to be perfect, corresponding to the generally recognized canons of beauty. To achieve this goal, people do not spare either financial resources or their own health. Only few people think that when it comes to health, not all means are good to achieve the desired result.

Trying to improve your appearance, using extreme weight loss methods, you can get the "reverse effect". You want a slim waist, for which you turn your diet into a daily test of eating monotonous food, and instead you get brittle nails, thin split ends, lacking strength and shine, and problematic skin. Thus, you lose not only health, but also your former attractiveness.

Only good nutrition can provide the body with a full range of nutrients it needs, and this, in turn, guarantees the good health of your body. Health, in turn, is the key to beauty.

A correct, well-designed and selected diet, taking into account the individual needs of the body, will allow you not only to say goodbye to being overweight, but also to do it without harming your health.

Therefore, pay more attention to the issue of compiling a daily diet, diversify it with healthy products, and then your well-being, appearance, and quality of life in general will improve without risk to health.

Our time is characterized not only by fabulous technological progress, but at the same time by a mass of diseases that have simply become the norm for the average person. Where do problems with excess weight come from, with disruption of the internal organs, Many appear, no matter how trite, due to an improper diet. How to balance nutrition?

Determining what the ideal ratio of ingredients will be for you is quite difficult. Each person has features: physique, lifestyle, age, weight, etc. However, within certain limits, it is certainly possible to balance nutrition. You can even do this yourself. It is important to know the correct ratio of nutrients in the diet. Proteins should account for about 30-35% of the daily menu, carbohydrates - 35-40%, fats - 25-30%. This balance must be maintained.

In addition to the fact that balanced fats, carbohydrates are very important) in terms of the percentage of these parts, compliance with the rules of eating is no less important. It is very important that single portions are not large. At the same time, you need to eat at least five times a day. Then you will not feel hungry, and metabolic processes will be carried out much faster.

Every morning should start with a full hearty breakfast. You need to eat almost immediately after waking up. At this time, the body needs new energy. If you do not provide him with food, he will perceive this as a stress factor and begin to slow down metabolic processes and accumulate "vital reserves" in the form of subcutaneous fat. This negatively affects both health and figure. The best choice for breakfast is porridge. Cereals also contain vitamins of group B. Dinner, on the contrary, should not be dense. In the evening, metabolic processes slow down.

To balance the diet in terms of protein content, you must definitely eat meat (preferably lean veal, poultry) and fish. The healthiest fats are found in fish. Mayonnaise, sauces, salad dressings, margarine and gravy should be discarded. Also, do not forget about fermented milk products - kefir, cottage cheese, yogurt, etc.

It is good to consume as many high-fiber foods as possible. These include wholemeal bread, most vegetables, raspberries, prunes, nuts, dried apricots, etc. And well-processed foods are best eaten in small quantities (buns, white bread, pasta,

To make it easier to adhere to these rules, you can make a diet that implies a balanced diet for a week. On average, a person needs 2200 kcal per day. This figure needs to be adjusted taking into account the characteristics of your body and lifestyle (mobile or not). Using the calorie table, it is easy to calculate how much energy you plan to consume per day. An example menu might look like this.

1st breakfast:

1. Oatmeal without oil.
2. Boiled egg (one)
3. Vegetable Salad.
4. Tea with ginger.

2nd breakfast:

1. Persimmon.
2. Apple.
3. Crackers.

1. Fish (one hundred grams).
2. Vegetables.
3. Tea with cinnamon.
4. Boiled meat.

1. Nuts.
2. Water.
3. Low fat yogurt.
4. Pomegranate juice.
5. Several loaves.

1. Cheese without bread.
2. Cottage cheese (low fat).
3. Kefir with cinnamon.
4. Tomato juice.
5. Fruit.