Health, health, beauty, longevity and many other things depend on the quality of nutrition. That is why scientists have developed a pyramid of healthy nutrition , which is useful for weight loss and prevention of various diseases.
Food pyramid of correct diet for weight loss
The food pyramid of rational nutrition for weight loss was developed at Harvard in 1992. It is a pyramid divided into tiers, and this pyramid stands on the basis, which symbolizes fluid intake, exercise and weight control.
The tiers of the pyramid of balanced and healthy nutrition occupy products. The most voluminous first stage is whole grains (cereals, coarse bread, pasta, vegetable oils). Products from this tier should be consumed every day for 6-10 servings (serving 100 g).
The second layer - vegetables, fruits and berries. On the day, 2 servings of berries and fruits and 4 servings of vegetables (100 g of vegetables, 50 g of berries or 1 small fruit) are supposed to be served.
The third tier of the pyramid diet for weight loss - beans, seeds and nuts. They should be consumed 1-3 servings per day (serving 50 g).
The fourth tier of the pyramid is white meat, fish and eggs. They are for a day put 0-2 servings (serving 30 grams of meat or 1 egg).
The fifth tier is dairy products. On the day they need 1-2 servings (serving - 200 ml or 40 g of cheese).
The sixth tier - sausages, sweets, butter, red meat, potatoes, white bread, rice, fruit juices, etc. Products from this category can be consumed in very small portions and rarely 1-2 times a week. Outside the pyramid is alcohol - it should be drunk very moderately (preferably - dry red wine), as well as vitamins, which should be taken necessarily.
Some principles of healthy diet for weight loss
If you want to be healthy and lose weight, observe the following rules:
- so that your body receives all the necessary substances, strive for diversity;
- Eat small portions (100-200 g), but often - every 3-4 hours;
- products should preferably be chosen with low sugar content;
- if you are faced with a choice - fruit or juice, choose a fruit that contains fiber and, therefore, is more useful;
- cholesterol-rich foods substitute for those that contain less fat (sour cream - for natural yoghurt, whole milk for shot, meat for legumes, ground beef for chicken, whole egg for 2 proteins);
- do not forget about enough liquid - 2 liters a day;
- counterbalance calories consumed by physical activity.