Healthy eating regimens have long been heard by people, especially those who have been trying to get rid of extra pounds for a long time. Many people think that with such a diet food boils down to endless vegetables and broths, but this is far from the case.
The essence of the system of proper nutrition
Healthy nutrition is a unique menu, designed in such a way that the body receives the necessary nutrients in a timely manner, does not feel hungry and does not accumulate toxic ballast. A proper diet allows you to accelerate the metabolism, strengthen the brain. Allows to improve activity, strengthen immunity and activate weight loss.
Social media and apps are filled with a variety of calorie calculators. Sure, the calorie counting system is effective, but it contradicts the main rule of healthy eating—the absence of sugar, salt, and excess cholesterol.
What is the idea of proper nutrition? It is built on the correspondence of several important aspects:
- Complete rejection of carbohydrates. Frequent consumption of carbohydrate-containing foods and foods can lead to metabolic disorders, which lead to a significant jump in blood sugar levels. Confectionery and bakery products, alcohol, instant food, potatoes, corn, White rice is full of carbohydrates;
- Adequate intake of clean water. Drinking plenty of fluids not only helps to improve metabolism, but also removes all processed products from the body. The more a person drinks, the higher the metabolism and blood flowis activated;
- inclusion of healthy fats in the menu. fatty fish, egg yolk, cold pressed oil, nuts - all these and other foods rich in healthy fats have a positive effect on health. They normalize the work of the gastrointestinal tract, andmake the skin elastic, beautiful and capable of self-healing;
- The use of vitamins. A person cannot get all the vitamins, minerals and trace elements from cooked dishes. It often happens that their amount in products is so small that it practically does not affect metabolism. Meanwhile, useful substances help to improve the functioning of the body, replenish energy reserves;
- Incorporating fiber into the diet. Fiber is one of the most important elements of normal metabolism. It is mostly found in vegetables, grains and fruits. Consumption of dietary fiber in large amounts is recommended for anyone wishing to lose weightis necessary;
- Eat three meals a day with 2-3 moderate snacks. In proper nutrition, it is important to distribute food thoroughly so as not to feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them you need to arrange small snacks.
Calculation of nutrients to normalize metabolism
To activate weight loss, it is important to correctly distribute the amount of nutrients consumed in the diet. Protein and fiber play a major role in the menu: protein is the main building block for muscles. With its help, the body ferments. In addition, the diet should contain healthy fats that are responsible for the quality of skin, hair and nails.
To calculate your ideal nutrient intake per day, you need to use special calculators. For detailed calculations of the energy composition of recipes and products, you can refer to special tables. On the packaging of most finished products. There is an energy label. Using these numbers, you can also successfully create your own personalized menu.
Those who strive for rapid and high-quality weight loss should take into account one important nuance. Proper nutrition is based on the principle of distribution of nutrients according to the time of day. It is believed that biological in metabolismThe rhythm is reflected, so it's best to have protein, carbohydrates and fat for breakfast, fat, protein and fiber for lunch, and protein and fiber for dinner. Traditionally, protein makes up the most of a healthy diet. Should be: Protein is consumed at the rate of 1-2 g per 1 kg of a person's weight.
slimming menu
Most people think that proper nutrition is expensive. However, this is not so: such a system, on the contrary, helps to save money, as it excludes from the diet a huge amount of carbohydrates, confectionery and sauces with alcohol. otherwiseThe right diet is almost the same as a normal diet. The only difference is that the dishes use less fat and oil, and the cooking process is mainly done using steam, boiling, or baking.
The standard menu of a healthy diet for weight loss is as follows:
Monday
Breakfast - oatmeal and green tea, breakfast - unpeeled pear. Lunch - vegetable broth with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken chops, snack - low-fat kefirA glass.
Tuesday
breakfast - muesli and coffee without sugar, breakfast - a small banana. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of fermented baked milk. Dinner - steamed fish fillet and leafy salad, Breakfast - 2 poached eggs.
Wednesday
Breakfast - an omelet of two eggs and black tea, breakfast - cottage cheese with raisins. Lunch - low-fat fish soup, breakfast - medium-sized banana. Dinner - vegetable stew with chicken breast, breakfast -Sour apple.
Thursday
Breakfast - scrambled eggs from two eggs and coffee without sugar, breakfast - banana. Lunch - pea soup with whole grains crunchy, breakfast - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snack- 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and tea without sugar, breakfast - sweet apple. Lunch - buckwheat porridge with a portion of cooked beef, breakfast - a glass of fermented baked milk. Dinner - minceStewed cabbage with cooked chicken, breakfast - cottage cheese.
Saturday
Breakfast - cottage cheese casserole and black coffee, breakfast - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with whole grain bread, breakfast - 2 kiwis. Dinner - green beans with steamed fish, Snack - 2 soft boiled eggs.
Sunday
Breakfast - porridge with raisins and black tea, Breakfast - sour apple. Lunch - Cabbage cabbage soup and Borodino bread croutons, Snack - 2 biscuit biscuits without sweet black tea. Dinner - Baked beef with beans and spinach, snack - a glass of kefir.
Eating right is just as important as exercising to lose weight, feel good, and boost your brain activity. It doesn't take much to completely change your lifestyle. It provides the body with extra fiber, protein and energy. This is enough to establish a diet to drink as well as supplying healthy fats.