What is proper nutrition? A very specific system

We write interestingly about training, proper nutrition and everything related to healthy life and fitness.

Although everything has been written and said about proper nutrition, probably everything – switching to it remains a difficult task. And even more so, “hold out” on proper nutrition for a long time. Not surprising! There is so much “tasty” around that everyone eats – and you sit and sadly chew something useful, resolved and already hardly reaching your throat …  

But it seems that not everything is so sad. In addition , there are many versions of what nutrition is right. Sometimes it turns out to be quite diverse and not so restrictive. This is a system, which is customarily designated: “proper nutrition”, or in abbreviated form – PP.   

I must say right away that this is not one of the usual diets. There are very few prohibitions on the use of certain harmful products. But this does not mean that the “harmful” has suddenly ceased to be, or at least be regarded as such.   

Of course, if you don’t eat sweet / flour / very fat , etc. , it’s fine. And rightly so. But PP is designed for an ordinary person with a very weak will and – let’s admit it – perverted and vicious eating habits. And it is forced to take into account the perception of “harmful” as “tasty” formed from childhood.       

Yes, the use of harmful food in the PP is not welcome, but allowed. 

So what comes out, no hard limits? Of course not. How can it be without restrictions? And whether they are tough or not – it seems to someone.   

I will try to list the basic principles of the “proper nutrition” system. Let’s start right away with the main thing.

1. The mode of consumption of macronutrients: we eat carbohydrates in the morning, sharply reducing their proportion in food in the afternoon. In the morning, a small amount of food with a high glycemic index is allowed, closer to lunch, the GI is reduced. Further, carbohydrates are completely excluded, the proportion of fats and proteins is increasing. In the evening we eat only protein-fatty foods.  

2. Eat fractionally, in small portions, after 2.5-3 hours. This allows you to not overeat and maintain a constant optimal level of glucose in the blood. I will make a reservation that the benefits of fractional nutrition are not so clear, but … in the PP system, this point of view is adhered to.  

3. Do not count calories! It’s impossible to count them anyway, so don’t fool yourself. You can estimate the approximate calorie intake per day, comparing with the estimated daily consumption of calories. Very roughly, offhand. I repeat: the actual calorie content of food is difficult to calculate, but in the consumption of calories it is not at all realistic.  

Perhaps this is all the basics, adhering to which, we will already begin to eat more or less “right.”

Now let’s try to figure out why the PP is designed that way. 

We start with the distribution of macronutrient consumption by time of day . Simply put, we eat carbohydrates mainly in the morning. The later, the less carbohydrates and, accordingly, more fats and proteins. The determining factor here is precisely the amount of carbohydrates, the main source of energy, the consumption of which decreases by the evening – which means that consumption must be reduced.   

But this is in the “average norm”. For an “ordinary person”, the main activity is during the day, and in the evening “resting”. 

If your peak physical (and physical!) Activity occurs in the evening – the distribution of food components can change in accordance with the load conditions.  

So, most athletes train in the evening. And it will be normal to consume some, namely – the right – the amount of carbohydrates 1.5−2 hours before training.  

The next factor is the fragmentation of nutrition . The goal is to maintain an optimal background glucose level, avoiding the “insulin swing” and their consequence – a strong feeling of hunger, leading to overeating.    

So we go to the third rule – eat in small portions . This is the basis of the “proper nutrition” system.   

And some clarifications.

  • PP is not so much a system as a concept, principle. All of the above is relevant for 80% of modern citizens without any amendments. Moreover, the software easily adapts to individual needs and features of the regime.  

Any diet and nutritional system involves dietary restrictions. And as a rule, “the most delicious” is limited, which for most is stressful. And so that you do not “break loose” on eating sweets, many authors of diets recommend periodically indulging yourself with forbidden-tasty food. How to arrange a “discharge” from the diet. Infrequently – say, once every couple of weeks.     

With PP, this is not practiced. Not out of particular severity, there is simply no need. In PP, and so it is allowed to use carbohydrates, including fast, and any fats. Only at certain times and in small quantities (this applies specifically to carbohydrates).    

Almost the only valid prohibition concerns trans fats . Unfortunately, added to many products, including baked goods.  

That is: if you want something sweet – eat a bun, three or four cookies, half a bar of chocolate. No, not all at once! Only one thing! And this is not a dessert, but a full morning portion of carbohydrates. Limit her. 

PP generally involves eating in small portions. There is an easy way: use smaller dishes. For example, replace the soup plate and spoon with dessert. And never take supplements.

Another important recommendation is to eat more slowly . Firstly, you chew food more thoroughly, which in itself is useful. Secondly, you will have time to taste. So there is no need to eat yet to feel something. Finally, you give your stomach receptors time to feel full.  

As you can see, the rules are simple. And this is one of the mildest healthy eating systems. There is simply nowhere less restriction!

And of course , there is a “fly in the ointment”. 

  • Firstly, you still can’t eat everything in any quantity. And above all, the “most delicious” – carbohydrates is limited .  
  • And secondly, PP is not a diet at all, but a food system “for permanent use”, that is, forever. 

PS And of course, do not ignore your individual dietary restrictions, if any. For example, if fatty or high-protein and other foods are contraindicated , consider this first. And best of all, consult with your doctor first.

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