The role of proper nutrition in order to reduce weight, it is known to almost everyone. But not everyone understands exactly what is meant by healthy food. Some advise to give up eating meat and go on a vegetable diet, others actively lose weight on buckwheat with yogurt. Where to look for the truth, is not clear. It is necessary to understand what is proper nutrition for weight loss and how to lose weight without losing your health.
The basics of good nutrition
The foundation of every healthy nutrition in the first place lies with the refusal of use is objectively unhealthy foods. What is meant by the term junk food? Many in this category include carbohydrates, others claim that the cause of excess weight lies in the consumption of a fatty meal, there are supporters of the version about the dangers of protein.
In fact, the fundamental principle of good nutrition – balance diet. On the table must necessarily be present proteins, fats and carbohydrates in certain proportions. And harmful habits, of which I'm sure is worth it to give up, at the present time include the following foods and dishes:
- Food, the rich chemical substances and stimulators of taste and smell (potato chips, nachos, crackers, nuts, popcorn);
- Dry semi-finished products (mashed potatoes in a glass jar, food fast cooking, concentrated dry soups);
- Confectionery and pastry, the storage time which is calculated in months or years;
- Sausages of cooking (meat, fish), all fried dishes, smoked meats;
- Shopping sauce.
Most of these products damages the internal organs of humans, not to mention the fact that these substances are deposited on the hips and thighs. Other natural products that you can eat. Even potatoes with bacon and bread may be present on the table, but certainly not on the basis of the diet.
Adhering to proper nutrition for weight loss should pay attention to the following principles:
- Reduced calorie diet. Being overweight will appear in the case, when the body enters the more calories than he can expend. Surpluses are deposited in reserve in the form of fat. In order to effectively lose weight, it is necessary to give preference to low-calorie diet, there's no other way.
- Maintaining the usual amount of food. The main mistake people in weight loss – reducing the volume of servings. Reduce caloric is not necessary, because the usual volume is required the body for normal functioning. A large amount of low-calorie foods allows you to get enough of.
- Compliance with the water regime. It is a necessary condition of any healthy diet. Water plays an important role in the vitality of the body, promotes regeneration, removal of impurities and toxins, allowing you to quickly and effectively lose weight.
Diet for weight loss
Observance of the correct mode of nutrition – the foundation of a good weight loss. For this, to make it easier to follow low-calorie diet and to prevent collapse, there is no need to wait for the strong bouts of hunger. Help you in this fractional food.
Tricks food in small amounts 5-6 times a day will keep the feeling of satiety, small meals are better digested. Break between meals should not exceed 2-2,5 hours is enough for complete digestion of food and use the obtained energy in the body.
The hunger strike is strictly prohibited. There are systems of therapeutic starvation, but they can be used only after doctor's appointments, and are held strictly under the supervision of a specialist. Self-starvation in the home can damage the.
Nutritionists advise to stick to the food combining, in which are various according to the composition of the products are used separately from each other. It is essential that the bowel had the opportunity to efficiently and quickly digest food.
It is worth noting that rapid weight loss can cause health problems, therefore, it is better to stick to the basics of proper nutrition for weight loss, and do not achieve their goal at any cost.
During the active burning of fats in the blood flows accumulated in the burn fatty tissues of toxins. It is important to gradually lose weight to poisons in time appears from the body through the excretory system.
For getting a decent result, it is recommended to combine proper nutrition with physical activity. In doing so, just to introduce a mandatory morning exercise into your schedule, spend more time in the fresh air, to walk on foot.
The main food – breakfast, dinner – the easiest
One more important postulate of the correct meals – breakfast compulsory. The morning intake of food in any case can not be skip. When it doesn't matter, what is the objective of a person lose weight, or just improve health.
Many people do not have the experience, facilities, in the food since the morning, so he puts the first meal for several hours. This often happens for reason, that on the eve of a person fixed dinner at a later time.
It is important to note, that the organism after waking up needs energy and nutrients. After a night, this is the reason, breakfast allows you to start the metabolism and charge your body with energy for the whole day.
If in the morning there won't need to do a light breakfast, but at the same time nutritious. It is important to pay attention not on the amount of food and its quality. The best meal in the morning will be a variety of oatmeal with berries or forest fruits, vegetable salads, boiled eggs or cottage cheese.
Lunch, as usual, sometime after noon, until the evening a person can be hungry. To make such a break in the meal can not be. It is not converted to dinner you correct snacks. For fire there was hunger, you can drink a glass of water or eat a fruit.
Dinner should be the lightest, the diet is worth it to pick up without the calories. For quick weight loss between dinner and the next breakfast they must walk no more than 10 hours, the recommendation not to eat after 18 hours do not contribute to weight loss. The last meal should be no later than 2 hours before bedtime.
Menu evening meal may include a light vegetable salads the sky and lean meat, dairy products, rich in protein, eggs, broths. These dishes quickly leaves the stomach, and the person can conveniently time to go to sleep.
After dinner is required light physical exertion, it is possible to take a walk, or do housework. Before bedtime for fighting possible hunger it is necessary to drink a kefir or yogurt, eat the black.
Healthy eating
Diet involves the observance of certain rules in the selection of products and dishes. To maintain a figure and health it is necessary to make use of healthy food guidelines:
- 30 percent of the diet of a person should consist of starchy foods. It's potatoes, bread, pasta, cereal. When this is best to choose whole-grain cereals variety of products, which have in the composition of the fiber. It allows for longer feel satiety, helps to cleanse the colon, restore its operation. Whole grains in the ingredients have more vitamins and nutrients.
- Vegetables and fruit make up 40 percent of the diet. You can eat all the vegetables in the fresh state, to cook, to bake, to cook for a couple. It is worth to give it up just from the semi – finished products- peas and corn. The fruit does not solve any, but you need to eat a piece, separately from each other. In the diet can also be a sweet fruit, it should be there within 14 hours.
- Reduce the consumption of salt. Heavily salty food retains in the body of excess water, which can lead to problems with the circulatory system, the heart, the kidneys. It is worth remembering that store bought products and spices contain a huge amount of salt, roughly 2/3 of the daily dose of come from the finished dish. Is it possible, worth it to reduce the amount of salt when cooking.
- In the menu must be present fish, which is affordable source of protein, vitamins, minerals and unsaturated fats. Fatty fish should be present in your diet at least twice a week. Meat choose lean meat, cook it mostly steamed, stewed meat with vegetables or bake.
Tip! In the day you need to eat at least five different kinds of vegetables and fruits. It is not necessary to think, that it is difficult. For example, for breakfast you can eat one banana, a snack before lunch – a salad of cucumber and tomato. Snack – salad from sugar, and at night is allowed into the black.
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In the summer hot days it is necessary to include into the diet as many fresh vegetables. This will make in the season was great, save, saturate the body with vitamins and minerals, reduce the consumption of time for cooking. In the heat of the body is difficult to cope with a heavy meal.
Sweets – it is possible or not?
Excessive weight is often supported by the consumption of sugar. He is in large quantities contained in confectionery products, fresh ready-made next to a regular serving of breakfast, alcoholic beverages. Suitable ready-made sweets to replace natural products – honey, fruit, dried fruit, berries and even vegetables.
From sugar to give up, not at all hard, it's just some time to use it when cooking. Exclude from the diet of sweets should be gradually. If it's hard to realize what it is worth at least replace the white refined sugar to brown. You can pamper yourself sometimes dark chocolate.
It is strictly forbidden to replace sugar artificial substitutes – aspartame and other. They are very harmful to the body, these synthetic substances are found in many confectionery products.
How to choose the optimal amount of servings?
Adhering to proper nutrition for weight loss it is necessary to monitor the volume of servings. In one go enough the following amount of food:
- A variety of grains – not more than one knee;
- Bread, cereals, whole-grain – 2 pieces a day;
- Dairy products (milk, yogurt, kefir, ryazhenka) – 1 cup;
- Cottage cheese natural – 200 g;
- Vegetables and fruits – portions, the volume of not more than two handprints;
- Meat, fish – the size of one piece no more the palm of a man.
The balance of the food
The basics of good nutrition include the important principle – respect for the balance of the basic nutrients – proteins, fats, carbohydrates. Because the body gets from food, not only energy, but also important substances needed for the normal functioning of all organs.
Products have different nutritional values, and in reducing the number and volume of meals is possible a deficit of important elements. Balance of the diet allows you to avoid such effects, such as increased fatigue, reduced attention, and performance, the deterioration of the condition of the skin, nails, hair.
Protein should flow in the body constantly, because it is the basic building material for muscle tissue. In particular, it is important that a sufficient amount of protein have been reported in the period the physical burden. In the diet must be present lean meat, including turkey and chicken, fish, eggs and dairy products.
It is important to eat carbohydrates for weight loss, it is the second mandatory part of the diet when proper nutrition. It is necessary to give preference to the slow carbohydrates that take a longer time to be absorbed into the body, providing energy.
Source of compound carbohydrates are cereals, unrefined rice, most types of oatmeal, pasta from durum wheat, cereal, whole grains cereals, bread, natural bread, baked potato. To consume is recommended for breakfast and lunch.
An important part of a correct diet fats. To satisfy the needs of a fat, enough to include a daily menu, meat, fish, nuts, vegetable oils, dark chocolate, cheese, and even lard. It is shown that the consumption of fat promotes the burning of saturated fats, which are found in problem areas.
But fats-fats like. When it is said about the dangers of fat, this is a quite useful trans-fats, from the drink that really worth it to give up. On harmful sources of trans fats include:
- Flour products;
- Fried food (especially fast food – fast food);
- Solid fats (such as margarine);
- Prepared semi-finished products (cream, pancake mixture).
Recipes of meals for proper nutrition
So the menu for the week, you can take advantage of the following available recipes meals proper nutrition.
Cabbage soup
Ingredients:
- 0,5 head of cabbage;
- After the 2 onions and the carrots;
- 1 sweet red pepper;
- 2 tomato;
- 3 l of a light vegetable, chicken broth, or water;
- Salt and herbs.
All the vegetables are crushed and folded into the pot, filled with broth or water and were brought to a boil. The readiness of the vegetables is determined by the readiness of the carrots. Before shutting down for 5-7 minutes add salt to taste and bay leaf. Before serving the soup sprinkled with the greens. You can add a teaspoon of sour cream.
Please note on the recipe barley in the slow cooker. We recommend!
Aspic fish
1 kilogram of red fish:
- 1 bulb;
- 1 carrot;
- 1 bell pepper;
- Spices (celery root, parsley, agar-agar);
- The juice of the lemon.
During the three hours to cook the fins, tail and head, gradually taking off the foam. After an hour of cooking add the spices and shredded vegetables. Over half an hour to skip pieces of fish. Cook for another half an hour and remove the meat with root vegetables.
Fish carefully disassembled piece by piece, fold the utensils for the manufacturer. Garnish with vegetables and herbs, slices of lemon. Fish broth then drain several times through cheesecloth and pour the prepared fish. At night, leave in a cool place.
The importance of water
The human body is vital water. Compliance with drinking cures – one of the principles of proper nutrition. About the consumption in sufficient quantities of clean water been told a lot and often. But not everyone knows that the amount of water you need to drink a person in a day, you can calculate it yourself.
Limitations and tips on the day you need to drink 2-2,5 liters of water, is not justified. This is the average result, to understand that it is necessary to water a particular person, it is worth his body weight in pounds multiplied by 30 ml. of the Resultant number of litres and it is necessary to drink daily.