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I’m switching to a healthy diet. Where do I start?

Nutrition rules for beginners

We form our eating habits as small children based on the knowledge of our parents. However, living in a post-Soviet country where the priority at times was to have something to eat and the quality of food mattered less, we realize that we have to rebuild our ideas about nutrition.

While the majority unconsciously decide to stay with the habits formed by small children, others (among whom I hope you are included) at least try to ask themselves the question – am I feeding myself correctly? What are the nutrition rules for beginners?

We have prepared a small list of things that you could implement today to lead a healthier life:

1. Don’t be hungry

Regular snacks at intervals of 2-3 hours maintain a healthy metabolism, while if you deprive the body of food for long periods, you put it on alert, which causes it every time you eat to store food in the form of fats so that it can always provide you with energy. You need to regularly feed your body with nutrients that help burn fat and build muscle throughout the day.

2. Don’t be thirsty

Water is a carrier of nutrients to all parts of the body and dehydration prevents both the brain and muscles from working at normal efficiency. Form the habit of starting your day with a large glass of water and by the end of the day, have 2-3 liters accumulated, on training days even more.

3. Get your dose of protein

Protein is the main building material of the body. Muscles, organs, skin, hair, joints, nails – all have protein at their core. We will talk about it in more detail in other articles, but in the meantime, make sure you eat something from fish, meat, legumes, eggs, nuts at every meal.

A reference norm for those who do not regularly practice sports would be 1g of protein per kg of body mass. If you weigh 80kg – 80g would be the amount for you that can be easily accumulated from this food example: 2 eggs, 100g of chicken breast, 100g of bread, 100g of fish, some yogurt or nuts already completed by the rest of the food.

Keep in mind that 1 extra kg of muscle helps you burn around 40 calories/day, so if you want to lose fat, you need muscle. For those who regularly practice sports, the dose should be double. This is where supplements become indispensable. Read more in this article.

4. Don’t avoid fats altogether

Try to replace saturated fats mostly of animal origin with unsaturated ones from vegetables, nuts. Also a very healthy fat would be Omega 3 found in fatty fish and less in flaxseed oil.

5. Consume a lot of fiber

Fiber helps you feel fuller for longer and also aids digestion. Make sure you have a lot of vegetables, buckwheat, oats in your diet.

Remember that your life depends on the choices, including food, that you make every day.

If you have any questions or comments leave us a message below. We’d love to hear your opinion!

Source

Vitamin D deficiency is associated with an increased risk of Covid

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