A healthy eating system has long been talked about by people, especially those who have been trying for a long time to get rid of extra pounds. Many people think that such a diet is a meal for endless vegetables and broth, but it is so far away.
The essence of a proper nutrition system
Healthy eating is a unique menu, designed so that the body receives the necessary nutrients in a timely manner, does not feel hungry and does not accumulate toxic ballast. Proper diet allows you to speed up metabolism, improve brain activity, strengthen immunity and activate weight loss.
Social media and apps are full of calorie calculators. Of course, the calorie counting system is effective, but it goes against the basic rule of a healthy diet - the lack of sugar, salt and excess cholesterol.
What is the idea of proper nutrition? It is built on the relevance of several important aspects:
- Complete rejection of carbohydrates. Frequent consumption of carbohydrate-rich foods and foods can lead to metabolic disorders, leading to a critical rise in blood sugar levels. Confectionery and bread products full of carbohydrates, alcohol, soluble foods, potatoes, corn, white rice;
- Get enough clean water. Drinking plenty of fluids not only improves metabolism, but also expels all processed products from the body. The more a person drinks, the more active the metabolism and blood circulation;
- Include healthy fats in the menu. Fatty fish, egg yolks, 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, as well as make the skin supple, beautiful and self-healing;
- Use of vitamins. Not all vitamins, minerals and trace elements can be obtained from cooked foods. It often happens that their number in the products is so small that it practically does not affect the metabolism. At the same time, useful substances help to improve the functioning of the body, replenish energy reserves;
- Include fiber in the diet. Fiber is one of the most important elements of normal metabolism. Most of it is found in vegetables, grains and fruits. Consumption of large amounts of dietary fiber is essential for any person trying to lose weight;
- Three meals with 2-3 moderate meals. With proper nutrition it is important to fully distribute the dishes so that you do not experience hunger. The optimal amount of basic food is 3 (breakfast, lunch, dinner). Among them, you have to arrange small meals.
Calculation of nutrients for normalization of metabolism
To activate weight loss it is important to properly 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 of muscle. It helps the body accelerate fermentation, and fiber acts as a "brush" that removes processed products from the body. Also, the diet should contain healthy fats, which are responsible for the quality of skin, hair and nails.
In order to calculate your ideal nutrient intake per day, you need to use special calculators. You can refer to special tables for a detailed calculation of the energy composition of dishes and products. Most finished products have an energy label on the packaging. Using these numbers, you can also successfully create your own individual menu.
People who strive for fast and quality weight loss should consider one important nuance. Proper nutrition is based on the principle of nutrient distribution according to the time of day. It is believed that biological rhythms affect metabolism, so proteins, carbohydrates and fats are best for breakfast, fats, proteins and fiber for lunch, and proteins and fiber for dinner. Traditionally, a healthy diet should have the most protein: protein is consumed 1-2 grams per kilogram of human weight.
Dressing 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 large amounts 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 consume less fat and oil, while the cooking process is mainly done using steam, cooking or baking.
The standard menu of a healthy diet for weight loss is as follows:
Monday
Breakfast - porridge and green tea, food - sugar-free pears. Lunch - vegetable broth with rye bread croutons, food - cottage cheese. Dinner - vegetable salad and a piece of steamed chicken, food - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and sugar-free coffee, food - a small banana. Lunch - soup with meatballs and a slice of Borodino bread, food - a glass of fermented baked milk. Dinner - steamed fish fillet and leafy salad, food - 2 boiled eggs.
Wednesday
Breakfast - omelet from two eggs and black tea, food - cottage cheese with raisins. Lunch - low-fat fish soup, food - medium-sized bananas. Dinner - stewed chicken breast with vegetables, food - sour apples.
Thursday
Breakfast - fried eggs from two eggs and coffee without sugar, food - bananas. Lunch - pea soup with whole grain chips, food - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, food - 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and sugar-free tea, food - sweet apples. Lunch - buckwheat porridge with a portion of baked beef, food - a glass of fermented baked milk. Dinner - stewed cabbage with minced chicken, food - cottage cheese.
Saturday
Breakfast - cottage cheese and black coffee, food - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with whole grain bread, food - 2 kiwis. Dinner - green beans steamed fish fillets, food - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, food - sour apples. Lunch - cabbage soup and Borodino bread croutons, food - 2 biscuits biscuits with sugar-free black tea. Dinner - baked beef with beans and spinach, food - a glass of kefir.
Proper nutrition is just as important as exercise to lose weight, feel good and increase your brain activity. It does not take much to completely change your lifestyle. It is enough to supply the body with extra fibers, proteins and healthy fats, as well as to establish a drinking regime.