People have long listened to the healthy eating system, especially those who have been trying to shed extra pounds for a long time. Many people think that meals on such a diet boil down to endless vegetables and broths, but this is far from the case.
The essence of the proper nutrition system.
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 metabolism, improve brain activity, strengthen immunity and activate weight loss.
Social media and apps are packed with a variety of calorie calculators. Of course, the calorie counting system is effective, but it contradicts the main rule of healthy meals: the absence of sugar, salt, and excess cholesterol.
What is the idea of proper nutrition? It is based on the correspondence of several important aspects:
- Total rejection of carbohydrates. Frequent consumption of foods and foods that contain 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 bursting with carbohydrates;
- sufficient consumption of clean water. Drinking plenty of fluids not only helps improve metabolism, it 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. 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 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, replenishing energy reserves;
- inclusion of 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. Consuming dietary fiber in large quantities is a must for anyone looking to lose weight;
- three meals a day with 2-3 moderate snacks. In proper nutrition, it is important to fully distribute meals so as not to starve. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them, you need to organize 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 an important role in the menu: protein is the main component of muscles. With its help, the body accelerates fermentation and the fiber acts as a "brush" that removes 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 your 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 consult special tables. Most ready-to-use products have an energy label on their packaging. With these numbers, you can also successfully create your individual menu.
People who strive to lose weight quickly and of high quality must take into account one important nuance. Proper nutrition is based on the principle of nutrient distribution according to the time of day. Biological rhythms are believed to be reflected in metabolism, so proteins, carbohydrates, and fats are best for breakfast, fats, protein, and fiber for lunch, and protein and fiber for dinner. . Traditionally, protein should be the most important thing in a healthy diet: protein is consumed at the 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 so: such a system, on the contrary, helps to save money, since it excludes from the diet sauces with a large amount of carbohydrates, sweets and alcohol. 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 mainly steamed, boiled or baked.
The standard menu for a healthy weight loss diet is as follows:
Monday
Breakfast - oatmeal and green tea, snack - pear without sugar. Lunch: vegetable broth with rye bread croutons, snack: cottage cheese. Dinner: vegetable salad and steamed chicken cutlet, snack: a glass of low-fat kefir.
Tuesday
Breakfast: muesli and coffee without sugar, 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 leaf salad, snack: 2 poached eggs.
Wednesday
Breakfast: an omelette with two eggs and black tea, a snack: cottage cheese with raisins. Lunch: low-fat fish soup, snack: medium banana. Dinner - vegetable stew with chicken breast, snack - sour apple.
Thursday
Breakfast: two-egg fried eggs and coffee without sugar, snack: banana. Lunch - pea soup with whole grain fries, afternoon snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, afternoon snack - 2 kiwi.
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 and black coffee casserole, snack - low-fat cottage cheese with walnuts and raisins. Lunch - vegetable soup with whole wheat bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillets, afternoon snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch: cabbage soup and Borodino bread croutons, afternoon snack: 2 sponge cakes 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 increase brain activity. It doesn't take much to completely change your lifestyle. It is enough to supply the body with additional fiber, protein and healthy fats, as well as to establish a drinking regimen.