The system of healthy eating has 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 meals with such a diet boil down to endless vegetables and broth, 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 speed up your metabolism, improve brain activity, strengthen immunity and activate weight loss.
Social media and apps overflow with a variety of calorie calculators. Of course, the calorie counting system is effective, but it is contrary to the main rule of healthy meals - 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 intake of carbohydrate-containing foods and foods can lead to metabolic disorders, causing critical jumps in blood sugar levels. Confectionery and bakery products, alcohol, instant food, potatoes, corn, white rice overflow with carbohydrates;
- adequate intake of clean water. Drinking plenty of fluids not only helps improve metabolism but also removes all processed products from the body. The more a person drinks, the more active the metabolism and blood flow;
- inclusion of healthy fats in the menu. Oily fish, egg yolk, cold pressed oil, 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 capable of self-healing;
- the use of vitamins. Not all vitamins, minerals and trace elements can be obtained by a person from cooked dishes. It often happens that their amount in products is so small that it practically does not affect the metabolism. Meanwhile, useful substances help to improve the body's function, replenishing energy reserves;
- inclusion of fiber in the diet. Fiber is one of the most important elements in a normal metabolism. Most of it is found in vegetables, grains and fruits. The consumption of dietary fiber in large quantities is a must for any person seeking to lose weight;
- three meals a day with 2-3 moderate snacks. With proper nutrition, it is important to distribute the meals fully so as not to experience hunger. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them, arrange small snacks.
Calculation of nutrients to normalize metabolism
To activate weight loss, it is important to distribute the amount of nutrients consumed correctly in the diet. Protein and fiber play a big role in the menu: Protein is the main building block for muscle. With its help, the body accelerates the fermentation, and fibers act as a "brush" that removes processed products from the body. In addition, the diet should contain healthy fats that are responsible for the quality of skin, hair and nails.
To calculate your ideal nutritional intake per. Today, use special calculators. For a detailed calculation of the energy composition of dishes and products, please refer to special tables. Most finished products have an energy label on the packaging. By using these numbers, you can also successfully create your individual menu.
People who strive for fast, high-quality weight loss should take into account an important nuance. Proper nutrition is based on the principle of nutrition distribution according to the time of day. It is believed that biological rhythms are reflected in the metabolism, so protein, carbohydrates and fat are best for breakfast, fat, protein and fiber for lunch and protein and fiber for dinner. Traditionally, protein should be most in a healthy diet: Protein is ingested at a rate of 1-2 grams per. 1 kilogram of a person's weight.
Slimming menu
Most people think that proper nutrition is expensive. However, this is not the case: on the contrary, such a system helps to save money, as it excludes sauces with a huge amount of carbohydrates, confectionery and alcohol from the diet. Otherwise, the correct diet is almost the same as the usual one. The only difference is that the dishes use less fat and oil, and the cooking process is carried out mainly using steam, cooking or baking.
The standard menu for a healthy diet for weight loss is as follows:
Monday
Breakfast - porridge and green tea, snack - unsweetened pear. Lunch - vegetable broth with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken chop, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and unsweetened coffee, snack - 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 lettuce, snack - 2 poached eggs.
Wednesday
Breakfast - an omelette of two eggs and black tea, a snack - cottage cheese with raisins. Lunch - low-fat fish soup, snack - medium-sized banana. Dinner - vegetable stew with chicken breast, snack - sour apple.
Thursday
Breakfast - fried eggs from two eggs and coffee without sugar, snack - banana. Lunch - pea soup with wholemeal chips, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and unsweetened tea, snack - sweet apple. Lunch - buckwheat porridge with a portion of baked beef, snack - a glass of fermented baked milk. Dinner - stewed cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - cottage cheese casserole and black coffee, snack - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with wholemeal bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillets, snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and Borodino bread croutons, snack - 2 biscuits with unsweetened 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 does not take much to change your lifestyle completely. It is enough to supply the body with additional fiber, protein and healthy fats, as well as to establish a drinking cure.