The system of healthy eating has long been heard by people, especially those who are trying to get rid of extra pounds for a long time. Many people believe that meals with such a diet end up with endless vegetables and broths, but this is far from the case.
The essence of the proper nutrition system
Healthy eating is a unique menu, designed in such a way that the body receives the necessary nutrients in time, does not feel hungry and does not accumulate toxic ballast. A proper diet allows you to speed up metabolism, improve brain activity, boost the immune system and activate weight loss.
Social media and applications are overflowing with a variety of calorie computers. Of course, the calorie counting system is effective, but it goes against 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 many important aspects:
- complete rejection of carbohydrates. Frequent consumption of foods and foods containing carbohydrates can lead to metabolic disorders, causing critical jumps in blood sugar levels. Confectionery and bakery products, alcohol, instant food, potatoes, corn, white rice are overflowing with carbohydrates.
- adequate intake of clean water. Consuming plenty of fluids not only helps to improve metabolism, but also removes all processed products from the body. The more one drinks, the more active the metabolism and blood flow.
- 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 and also make the skin supple, beautiful and capable of self-healing.
- the use of vitamins. Not all vitamins, minerals and trace elements can be obtained from one person from cooked dishes. It often happens that their quantity in the 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 normal metabolism. Most of it is found in vegetables, cereals and fruits. Consumption of dietary fiber in large quantities is essential for any person seeking to lose weight.
- three meals a day with 2-3 moderate snacks. In the right diet, it is important to fully distribute the meals so that you do not feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them, you have to arrange small snacks.
Calculation of nutrients to normalize metabolism
In order to activate weight loss, it is important to properly distribute the amount of nutrients consumed in the diet. Protein and fiber play an important role in the menu: protein is the main building block for muscle. With its help, the body accelerates the fermentation and the fiber acts as a "brush" that removes the processed products from the body. Also, the diet should contain healthy fats that are responsible for the quality of the skin, hair and nails.
To calculate the ideal nutrient intake per day, you need to use special calculators. For a detailed calculation of the energy composition of dishes and products, you can refer to special tables. Most finished products have an energy label on their packaging. Using these numbers, you can also successfully create your own menu.
People striving for fast and high quality weight loss should consider an important nuance. Proper nutrition is based on the principle of distributing nutrients according to the time of day. Biological rhythms are believed to be reflected in metabolism, so protein, carbohydrates and fats are better for breakfast, fats, proteins and fiber for lunch and protein and fiber for dinner. Traditionally, protein should be the largest amount in a healthy diet: protein is consumed in a ratio of 1-2 grams per 1 kg of body weight.
Slimming menu
Most people think that proper nutrition is expensive. However, this is not the case: such a system, on the contrary, helps to save money, as it excludes sauces with a huge amount of carbohydrates, confectionery and alcohol from the diet. Otherwise, the right diet is almost the same as usual. The only difference is that the dishes use less fat and oil and the cooking process is done mainly by steaming, boiling or baking.
The typical menu for a healthy diet for weight loss is as follows:
Monday
Breakfast - porridge and green tea, snack - pear without sugar. Lunch - vegetable broth with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken steak, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and coffee without sugar, snacks - a small banana. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of fermented milk. Dinner - steamed fish fillet and leafy salad, 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 tea without sugar, snack - sweet apple. Lunch - buckwheat porridge with a portion of baked beef, snack - a glass of fermented milk. Dinner - cabbage stew with minced chicken, snack - cottage cheese.
Saturday
Breakfast - cottage cheese 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, snacks - 2 boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and bread croutons Borodino, snack - 2 biscuits biscuits with black tea without sugar. Dinner - grilled beef with beans and spinach, snacks - a glass of kefir.
Proper nutrition is just as important as exercise to lose weight, feel good and stimulate your brain activity. It does not take much to completely change your lifestyle. As long as you supply your body with extra fiber, protein and healthy fats, as well as establish a consumption plan.