A healthy eating system has long been heard of by the public, especially those who have long strived to lose excess weight. Many people think that food with such a diet leads to endless vegetables and soups, but this is far from the case.
The essence of a proper nutrition system
A healthy diet 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 weights. Proper diet allows you to speed up metabolism, increase brain activity, strengthen immunity and activate weight loss.
Social media and apps abound with various calorie calculators. Of course, 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. Regular intake of foods and foods containing carbohydrates can cause metabolic disorders, causing a critical jump in blood sugar levels. Pastry and bakery products, alcohol, fast food, potatoes, corn, white rice are abundant with carbohydrates;
- adequate clean water intake. Drinking lots of fluids not only helps increase metabolism, but also removes all processed products from the body. The more a person drinks, the more active the metabolism and blood flow;
- the inclusion of healthy fats in the menu. Fatty fish, egg yolks, cold pressed oils, nuts - all of these and other foods rich in healthy fats have a positive effect on health. They normalize the work of the gastrointestinal tract, and also make the skin elastic, beautiful and self -healing;
- vitamin consumption. Not all vitamins, minerals and trace elements can be obtained by a person from a cooked meal. It often happens that their amount in the product is so small that it practically does not affect metabolism. Meanwhile, useful substances help improve body function, replenish energy reserves;
- the inclusion of fiber in the diet. Fiber is one of the most important elements of normal metabolism. Mostly found in vegetables, grains and fruits. Consumption of dietary fiber in large quantities is a must for any person who wants to lose weight;
- three times a day with 2-3 simple snacks. In proper nutrition, it is important to distribute food fully so as not to go hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Among them, you need to arrange small snacks.
Calculation of nutrients to normalize metabolism
To activate weight loss, it is important to distribute the amount of nutrients used in the diet properly. Protein and fiber play a major role in the menu: protein is the main building block for muscle. With its help, the body speeds up fermentation, and fiber acts as a "brush" that removes processed products from the body. Also, the diet must contain healthy fats that are responsible for the quality of skin, hair and nails.
To calculate your ideal daily nutrient intake, you need to use a special calculator. For a detailed calculation of the energy composition of dishes and products, you can refer to a special table. Most finished products have an energy label on their packaging. Using this number, you can also successfully create your own individual menu.
People striving for fast 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 rhythms are reflected in metabolism, so protein, carbohydrates and fats are best for breakfast, fats, proteins and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be most abundant in a healthy diet: protein is consumed at the rate of 1-2 grams per 1 kilogram of a person’s body weight.
Slim down menu
Most people think that proper nutrition is expensive. However, this is not so: such a system, in turn, helps save money, because it does not include sauces with large amounts of carbohydrates, sweets and alcohol from the diet. Otherwise, a proper diet is almost the same as a regular one. The only difference is that the dishes use less fat and oil, and the cooking process is mainly carried out using steam, boiling or baking.
The standard menu for a healthy diet for weight loss is as follows:
Monday
Breakfast - porridge and green tea, snacks - pears without sugar. Lunch - vegetable soup with rye bread croutons, snacks - cottage cheese. Dinner - vegetable salad and steamed chicken, snacks - a glass of low -fat kefir.
Tuesday
Breakfast - muesli and coffee without sugar, snacks - small bananas. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of fermented baked milk. Dinner - stuffed steamed fish and salad leaves, snack - 2 boiled eggs.
Wednesday
Breakfast - two -egg omelet and black tea, snack - cottage cheese with raisins. Lunch - low -fat fish soup, snacks - medium -sized bananas. Dinner - boiled vegetables with chicken breast, snacks - sour apples.
Thursday
Breakfast - fried eggs from two eggs and coffee without sugar, snacks - bananas. Lunch - pea soup with whole grain chips, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snacks - 2 kiwi.
Friday
Breakfast - low -fat cottage cheese pancakes and tea without sugar, snacks - sweet apples. Lunch - buckwheat porridge with a portion of roasted beef, snack - a glass of fermented roasted milk. Dinner - boiled cabbage with chopped chicken, snacks - cottage cheese.
Saturday
Breakfast - cottage cheese casserole and black coffee, snacks - low -fat cottage cheese with nuts and raisins. Lunch - vegetable soup with whole grain bread, snack - 2 kiwi. Dinner - green beans with steamed fish fillets, snack - 2 soft -boiled eggs.
Sunday
Breakfast - oats with raisins and black tea, snacks - sour apples. Lunch - cabbage soup and croutons of Borodino bread, snack - 2 biscuit biscuits with black tea without sugar. Dinner - roasted beef with beans and spinach, snack - a glass of kefir.
Eating right is just as important as exercising to lose weight, feel healthy and increase your brain activity. It doesn’t take much to change your lifestyle completely. It is enough to supply the body with extra fiber, protein and healthy fats, as well as to create a drinking regimen.