Proper nutrition is often confused with the concept of diet, limiting yourself in foods, arranging hungry or fasting days for several weeks or even months. As a result, excess weight is rapidly leaving, but once you return to your previous lifestyle, the extra pounds return, and it becomes more difficult to get rid of them. That is why, when forming your diet, it is important to consider the difference between proper nutrition and diet . Understanding the difference between these concepts will allow you to eat varied, satisfying, tasty, and at the same time maintain a slim figure for many years.
All About Diets and Their Relationship to Good Nutrition
The dietary menu is a limited list of products that require special heat treatment. Often, the diet allows only boiled, steamed or stewed dishes and completely excludes fried or baked dishes, as well as various pickles, smoked meats, and spices. For their intended purpose, diets are of two types.
They are prescribed by specialists for various diseases of the digestive tract and internal organs. The “tables” of Manuil Pevzner, one of the founders of dietetics in the USSR, as well as the organizers of the Moscow Institute of Nutrition, are taken as a basis. He has developed 15 diet menus that are effectively used in modern medicine. Since they are prescribed for a long period and are balanced for the patient, they can be classified as a type of proper healthy diet.
Diets that can be used without a doctor’s recommendation. Often in such diets, preference is given to any one product, which is taken as the basis of the weekly menu. For example, buckwheat, rice, wheat groats, kefir, bananas or apples, and even meat, which is typical for the Atkins and Kremlin diet. It is recommended to adhere to such a diet for no more than one or two weeks, so as not to disrupt metabolic processes. However, this time is enough to deplete the reserves of vitamins, minerals, glycogen and other nutrients. Any short-term or long-term weight loss program that lacks food variety is not beneficial and can cause irreparable harm to health.
Everyone can eat right – what is needed for this?
Please note that a balanced diet aimed at losing weight or gaining muscle mass can also be called a diet, but at the same time it belongs to the varieties of proper nutrition. After all, the main thing that distinguishes proper nutrition from the usual diets is the variety and optimal ratio of nutrients, selected depending on the age, weight and physical activity of a person.
The basics of proper nutrition
- Food variety – you can eat any vegetables, fruits, cereals, meat, as well as any dairy products with a fat percentage of not more than 3.5% for cottage cheese, kefir or yogurt and not more than 9% for milk;
- Regular food intake four or five times a day in small portions, no more than 350 g. It is advisable to observe an equal period of time in order to develop a conditioned reflex in the stomach. So the food will be better digested and absorbed by the body;
- Calorie compliance. The daily intake for men and women of normal weight and average activity, according to the Institute of Nutrition, is about 1800-2000 kcal. If you are overweight, then you need to reduce the energy value of food by 500 kcal.
Do not forget one more important rule of proper nutrition – any carbohydrates should be consumed in the morning, and protein foods – in the evening. By sticking to simple rules of healthy eating, you will always be in great physical shape!