The system of healthy eating has long been listened to by people, especially those who have long been trying to get rid of extra pounds. Many people think that meals on such a diet boil down to endless vegetables and broths, but this is far from true.
The essence of the system of proper nutrition
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. 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 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:
- complete rejection of carbohydrates. Frequent consumption of carbohydrate-containing foods and foods can lead to metabolic disturbances, causing critical swings in blood sugar levels. Confectionery and baked goods, alcohol, instant food, potatoes, corn, white rice are overflowing with carbohydrates;
- sufficient supply of 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;
- inclusion of healthy fats in the menu. Fatty fish, egg yolk, cold-pressed oil, nuts - all of these and other foods high 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. Not all vitamins, minerals and trace elements can be obtained by a person from cooked dishes. It often happens that their amount in products is so small that it practically does not affect the metabolism. Meanwhile, useful substances help 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 any person trying to lose weight;
- three meals a day with 2-3 moderate snacks. In proper nutrition, it is important to distribute meals completely so as not to go hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them, it is necessary 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 - proteins are the main building block of muscles. With its help, the body accelerates fermentation, and the fiber acts as a "brush" that removes processed products from the body. In addition, the diet must contain healthy fats that are responsible for the quality of the skin, hair and nails.
To calculate the ideal daily nutrient intake, you need to use special calculators. For a detailed calculation of the energy composition of dishes and products, refer to the appropriate tables. Most ready-made products have an energy label on the package. Using these numbers, you can also successfully create your own individual menu.
People who strive for fast, high-quality weight loss should take into account one important nuance. Proper nutrition is based on the principle of distributing nutrients according to the time of day. Biological rhythms are believed to be reflected in metabolism, so protein, carbohydrate and fat are best for breakfast, fat, protein and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be the maximum 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 the case: such a system, on the contrary, helps to save money, since it excludes from the diet sauces with a huge amount of carbohydrates, confectionery and alcohol. If not, 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 done using steam, boiling or baking.
The standard menu for a healthy weight loss diet is as follows:
Monday
Breakfast - porridge and green tea, snack - unsweetened pear. Lunch - vegetable broth with rye croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken chop, snack - a glass of low-fat kefir.
Tuesday
Breakfast - unsweetened muesli and coffee, snack - a small banana. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of fermented cooked milk. Dinner - steamed fish fillet and leafy salad, snack - 2 poached eggs.
Wednesday
Breakfast - an omelette of two eggs and black tea, a snack - cottage cheese with raisins. Lunch - lean fish soup, snack - medium-sized banana. Dinner - vegetable stew with chicken breast, snack - sour apple.
Thursday
Breakfast - fried eggs from two eggs and coffee without sugar, snack - banana. Lunch - pea soup with wholemeal chips, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snack - 2 kiwis.
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 nuts and raisins. Lunch - vegetable soup with wholemeal bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillets, snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and Borodino croutons, snack - 2 biscuits with unsweetened black tea. Dinner - baked beef with beans and spinach, snack - a glass of kefir.
Eating well is as important as exercising to lose weight, feel good, and increase brain activity. It doesn't take long to completely change your lifestyle. It is enough to provide the body with additional fiber, protein and healthy fats, as well as to establish a consumption regime.