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Eating healthy

Many people intend to start eating healthyevery day. To do this, they begin to search on websites which meals should include in their diets and in what proportions to do so. In a short time they spend from eating ultra-processed food and eating several times in restaurants a week to eating only chicken breast and salads. After a few weeks they automatically leave the diet as they can not continue with that rhythm of life. It is here that the greatest failures in correct nutrition reside.

Therefore, we will dedicate this article to indicate that how you should eat healthy and what guidelines should follow to maintain good adherence.

What is eating healthy

The first thing we need to understand when starting to eat healthy is that there is no magic food with special properties that alone makes you lose weight or fat. You have to take into account a number of factors when establishing your diet. The first and most important thing is energy balance. Normally people who decide to eat healthy or go on a diet are those who are from a slight overweight to obesity.

These people need to reduce their percentage of fat to healthy levels. To do this, they begin to introduce into your diet real unprocessed foods and large amounts of vegetables. For practical purposes this is a very unadherent diet. That is, with the passage of time, without you are used to eating a certain amount and types of food, you will not be able to follow the plan for a long time. This kind of nutrition so strict with leads to the thought that you are only going to comply with it for a while and then return to your normal habits.

This is where the failure of most people lies. It is thought that eating healthy is a matter of time until you reduce weight and look better aesthetically. Once this goal is achieved, they return to the previous habits of malnutrition and lack of physical exercise. To avoid all these mistakes you have to take into account several factors when starting to eat healthy.

Main factors for healthy eating

Energy balance

There are many variables that must be taken into account to start eating healthy. Depending on our goal, whether aesthetic or health, we must know the energy balance of our diet. Energy balance is the amount of calories that we must infer after the day or after weeks in order to set a goal. If we want to lose weight we must have a caloric deficit in the diet. That is, eat less calories than we get to burn through our basal metabolism, physical activity and our daily activity.

On the other hand, if we want to increase our weight, mainly by an increase in muscle mass, we will have to introduce a caloric surplus into the diet. This means eating more calories than is spent. This section has many nuances when it comes to establishing a diet. All this depends on the ideal person’s basal metabolism. In addition, the amount of muscle mass a person has is decisive when determining the number of calories to be eaten daily.

Macronutrients

Another fundamental aspect to analyze when starting to eat healthy is the amount of macronutrients found in the diet. Macronutrients are as follows: carbohydrates, fats and proteins. These 3 macronutrients are the key to the diet. Quantities appropriate to the target of each should be established. It should be known that any type of diet should do without any of these nutrients. An erroneous practice that is often carried out is to eliminate carbohydrates or fats in those weight loss diets.

No lieutenant must disappear from a nutritional pattern. They’re all important. Carbohydrates give us the energy to face our day to day, fats act in various metabolic functions and proteins help to preserve muscle mass, repair tissues and provide satiety in the diet.

Micronutrients

Micronutrients are another important factor when preparing a diet. The order of importance can more macronutrients as they are found in a greater quantity. As its name suggests micronutrients found in quantities. Amounts of milligrams for micrograms. These micronutrients encompass the vitamins and minerals present in food.

Many of these minerals and vitamins are necessary for various metabolic functions and regulation of the immune system. Thanks to these micronutrients we can be healthy at all times. However, because of the so small amount of micronutrients we need, we don’t have to be obsessed with it. Contain a varied diet including vegetables, fruits, vegetables, legumes, dairy products, meat, fish, nuts,etc. It will be complete with micronutrients.

Eating healthy and adherence

There is nothing more important from all the above points than adhesion. This is about the ease you have when it comes to following the food plan.It ‘s no good for you to have the best diet in the world if you can’t follow it. It is important that your diet does not cost you to do it daily. You should not include foods that you don’t like in for the simple fact that they are healthy or have a lot of vitamins or minerals.

There is no type of food that alone is essential in any food plan. Therefore, we must make a selection of foods that provide us with a lot of nutrients but do not cost us to eat. In addition, we must be flexible in the diet. The ideal is to have 80% real, unprocessed food that comes from great food sources and the other 20% of some whim or more processed food. In this way, we can have a motivation when it comes to following the diet without too many restrictions.

The

important thing is to maintain long-term adherence to the diet. It’s about creating healthy habits and not just getting on a diet for a while and returning to the previous habits.

I hope that with this information you can know more about what it is to eat healthy.

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