Making up our own diet

Proper nutrition is one of the basic principles of a healthy lifestyle, which affects the physical and moral condition of the body. Regime, which is required for a proper nutrition, is individual for each of us.

• Write a schedule of receptions and intervals between them

The optimal time for eating is determined by hunger. Moreover, it is very important not to confuse it with cramping or body reaction to odors. Learn to separate hunger and appetite, where hunger is your body’s need for energy, and appetite is a need to satisfy instinct. Hunger is considered to be the right impulse, as a frequent desire to please the stomach often leads to extra pounds.

The optimal time lapse between meals are considered intervals of 4-6 hours. Longer intervals can cause excitement of the nutrition center and excessive secretion of gastric juice, which irritates the mucous membrane and leads to inflammatory processes in the body. If the intervals are shorter than normal, the body does not have enough time for proper digestion. For the proper formation of hunger reflexes, it is very important to adjust the regularity of food intake. Food stresses can adversely affect the body, so if you have defined the regime, then try to adhere to it as much as possible.

• Dividing the diet by the set of products, calories and chemical composition

The chemical composition of the products should be divided as follows:

With serious physical exertion – 1 protein, 1.3 fat, 5 carbohydrates;

With a sedentary lifestyle – 1 protein, 1.1 fat, 4.1 carbohydrates.

There are several types of distribution of calories. Everything is individual, since each person has its own body, you need to select those products, after which you will feel full, light and comfortable.

• The frequency and amount of consumed food

The highest activity of the body in the first half of the day, so the maximum amount of the daily norm falls out for breakfast – 40-50%, dinner and supper share the rest 50%.

There is another opinion according to which food is distributed almost evenly. Therefore, 30% falls for breakfast and supper, and 40% for dinner.

The third option involves consuming 50% of the daily norm during dinner, and 25% is left for breakfast and supper. This distribution is based on the fact that for the normal absorption of food, the body requires a certain amount of blood and a state of rest that we feel during sleep.

The most common diet today is split meals, which provides meals in even portions 5-6 times a day. This mode accelerates and normalizes metabolism. It is recommended to everyone who is actively trying to lose weight.

• Emotions and mood while eating

When eating, try to be in a good mood, not be distracted and focus on food and thoroughly chewing food, this helps to increase the efficiency of the digestive tract.

The only way to choose the right diet is to listen to your body. Be healthy!