The system of healthy eating has long been heard by people, especially those who have long been trying to get rid of excess pounds. Many people think that meals with such a diet break down into endless vegetables and meat juices, but this is far from the case.
The essence of the proper nutrition system
Healthy eating is a unique menu, created in such a way that the body receives the necessary nutrients at the right time, does not feel hungry and does not accumulate toxic ballast. A proper diet allows you to speed up 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 built on the correspondence of several 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, fast food, potatoes, corn, white rice are overflowing with carbohydrates;
- getting enough 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;
- the inclusion of healthy fats in the menu. Fatty 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 supple, beautiful and capable of self-healing;
- use of vitamins. Not all vitamins, minerals and trace elements can be obtained by one person from cooked dishes. It often happens that their amount in products is so small that it practically does not affect metabolism. Meanwhile, beneficial substances help improve the body's functioning by 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, 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 proper nutrition, it is important to fully distribute the meals so as not to experience hunger. The optimal number of main meals is 3 (breakfast, lunch, dinner). Among them, you need to arrange small meals.
Calculation of nutrients for normalization of metabolism
To activate weight loss, it is important to correctly distribute the amount of nutrients consumed in the diet. Protein and fiber play a big role in the menu: protein is the main element of muscle building. 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 refer to separate tables. Most finished products have an energy label on their packaging. Using these numbers, you can also successfully create your own individual menu.
People striving for fast and high quality weight loss should consider an important nuance. Proper nutrition is based on the principle of nutrient distribution in accordance with the time of day. It is believed that biological rhythms are reflected in metabolism, so proteins, carbohydrates and fats are best for breakfast, fats, proteins and fibers for lunch and proteins and fibers for dinner. Traditionally, protein should be at most in a healthy diet: protein is consumed at the rate of 1-2 grams per 1 kilogram of a person's weight.
Menu for weight loss
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 large amount of carbohydrates, sweets and alcohol from the diet. Otherwise, the proper 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 by steam, cooking or baking.
The standard menu for a healthy diet for weight loss is as follows:
Monday
Breakfast - porridge and green tea, snack - sugar-free pear. Lunch - vegetable soup with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken pieces, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and sugar-free coffee, snack - a small banana. Lunch - meatball soup and a slice of Borodino bread, snack - a glass of fermented baked milk. Dinner - steamed fish fillets and leafy salad, snack - 2 boiled 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 - fried eggs from two eggs and sugar-free coffee, snack - bananas. Lunch - pea soup with whole grain chips, snack - a glass of kefir. Dinner - 2 cakes with steamed fish and vegetable salad, snack - 2 kiwi.
Friday
Breakfast - low-fat cottage cheese pancakes and sugar-free tea, snack - sweet apples. Lunch - buckwheat porridge with a piece of roast beef, snack - a glass of fermented baked milk. Dinner - boiled cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - casserole with cottage cheese and black coffee, snack - 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 - oatmeal with raisins and black tea, snack - sour apples. Lunch - cabbage soup and bread croutons Borodino, snack - 2 biscuits with black tea without sugar. Dinner - roast beef with beans and spinach, snack - a glass of kefir.
Proper nutrition is just as important as exercise to lose weight, feel good and increase brain activity. It does not take much to completely change your lifestyle. It is enough to supply the body with extra fiber, healthy proteins and fats, as well as to establish a drinking regime.