The food ration is expressed in a daily amount of food for one person. Making up an individual diet, you need to take into account your age, sex, work and sports, climate conditions, existing diseases and other factors. Particular attention is paid to digestibility and digestibility of nutrients.
Main components of power supply
The composition of the individual diet should include seven basic components: water, proteins, fats, carbohydrates , vitamins, minerals and trace elements. Great importance is attached to the balanced nutrition of the main nutrients of plant and animal origin. It is due to this that the normal course of the exchange processes is ensured. In the individual diets, animal proteins should be present in an amount of 50-60%. Animal fats should be present at least 70%, and simple and complex carbohydrates in a ratio of 1: 4. For optimum function of the digestive tract, fiber is very important, which should be at least 0.5 kg per day.
For raw foods - vegetables and fruits should be the same amount - 500 g. When compiling an individual diet, including slimming, you must include in the menu sour-milk products. It is very useful to drink kefir for the night. To reduce to a minimum, and it is better to completely exclude from the diet refined products - white bread, salt, smoked products, coffee, canned food, sugar-containing products. When choosing a method of cooking products, one must build on the degree of utility and availability of diseases. The most rational are cooking, stewing and steaming, but frying and smoking are inappropriate ways of processing.
A good habit is the use of freshly prepared juices of fruits, berries and vegetables, but a bad habit is associated with the re-heating of food, which is considered extremely unhelpful for the body. The individual food ration is determined by the quality and quantity of the training load during the entire waking period. After training once a day, you should choose four meals a day, while practicing at least 2-3 times, stop at 5-6 meals a day, not forgetting to include foods that have high biological value - nuts, meat, fish, honey, food additives and protein mixtures.
Individual diet should be flexible, but at the same time the whole day to eat "on the go" is unacceptable. It is necessary to get in the habit of slowly and slowly chewing food so that it is better digested and assimilated. The volume of food eaten per day should range from 2.5 to 3 kg, in calories it is about 2500-3500. At the same time, about half of this amount falls on the main - lunch meal. In any case, the energy received in the process of nutrition should be equal to the energy costs of the organism.
Nutrition in the period of losing weight
Do not restrict the body to any major component of food. Wanting to lose weight, you need to reduce its caloric value, but not to the minimum limit, while increasing motor activity. However, all the necessary vitamins, minerals and other substances must be supplied with food in sufficient volume. If, for example, the calorific value of a daily ration is 2500 Kcal, then it should be reduced to 2000 Kcal and start exercising. For normal life it is necessary to maintain the water balance, using in the cold season 1.5-2 liters of fluid per day, and in the summer - up to 3 liters of fluid. Refuse the ready meal - convenience foods, fast food, etc.