The healthy eating system 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 unlimited vegetables and broths, but this is far from the case.
The essence of the proper nutrition system
Healthy nutrition is a unique menu, designed so that the body receives the essential 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 overflowing 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 - lack of sugar, salt and excess cholesterol.
What is the idea of proper nutrition? It is based on the correspondence of a number of important elements:
- complete rejection of carbohydrates. Frequent consumption of foods and foods containing carbohydrates can lead to metabolic disorders, leading to 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. Drinking plenty of fluids not only helps to 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 make the skin elastic, beautiful and capable of self-healing;
- use of vitamins. One 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 interfere with metabolism. Meanwhile, useful substances help to improve the functioning of the body, replenishing energy reserves;
- inclusion of dietary fiber. Fiber is one of the most important aspects of normal metabolism. Most of it is found in vegetables, grains and fruits. Consumption of dietary fiber in large quantities is essential for anyone trying to lose weight;
- three meals a day with 2-3 moderate snacks. In proper nutrition, it is important to fully distribute meals so that you do not get hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them, you need to arrange small snacks.
Calculate 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 a big role in the menu: protein is the main building block for the muscles. With its help, the body accelerates fermentation, and fiber acts as a "brush" to remove processed products from the body. Also, the diet must contain healthy fats that are responsible for the quality of 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 special tables. Most prefabricated products have an energy label on their packaging. Using these numbers, you can also successfully create your individual menu.
People who want fast weight loss and high quality should consider 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 protein, carbohydrates and fats are best for breakfast, fats, protein and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be the mainstay of a healthy diet: protein is consumed at a rate of 1-2 grams per 1 kilogram of human weight.
Slimming menu
Most people think that proper nutrition is expensive. However, this is not the case: such a system, on the contrary, helps save money, since it excludes sauces with a huge amount of carbohydrates, confectionery and alcohol from the diet. Otherwise, the right diet is almost the same. The only difference is that the dishes use less fat and oil, and the cooking process is done primarily using steam, boiling or baking.
The following is the standard menu for a healthy diet for weight loss:
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 - 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, snacks - 2 poached eggs.
Wednesday
Breakfast - two egg omelet and black tea, snacks - 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 sugar - free coffee, snack - banana. Lunch - pea soup with wholegrain crisps, snacks - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snacks - 2 kiwi.
Friday
Breakfast - low fat cottage cheese pancakes and unsweetened tea, snacks - sweet apple. Lunch - buckwheat porridge with some baked beef, snacks - glass of fermented baked milk. Dinner - stewed cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - cottage cheese casserole and black coffee, snacks - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with whole grain bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillets, snacks - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and Borodino bread croutons, snack - 2 crackers 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 completely change your lifestyle. It is enough to provide the body with extra fiber, protein and healthy fats, as well as to establish a drinking regimen.