The role of proper nutrition in order to reduce the weight, is known to almost everyone. But not all understand what exactly is meant by a healthy diet. Some recommended to abandon the consumption of meat and switch to vegetable diet, others actively weight buckwheat with yogurt. Where to look for the truth, is not clear. It is worth to understand what is proper nutrition for losing weight, and how to throw down the extra pounds, without losing their health.
The basics of proper nutrition
At the base of any healthy diet first of all is the rejection of the consumption objectively junk food. What is food harmful? Many in this category refer to the carbohydrate, others argue that the cause of excess weight is to abuse of fatty foods, there are the supporters of the version about the dangers of protein.
In reality, the basic principle of proper nutrition – the balance of the diet. On the table must be present proteins, fats and carbohydrates in certain proportions. And harmful habits, which surely is worth to give it up, currently refers to the following products and dishes:
- Foods rich in the chemical ingredients and amplifiers of taste and flavor (chips, nachos, croutons, nuts, popcorn);
- The dried semi-finished products (mashed potatoes in jars, ready-made food, concentrates, dry soups);
- Sweets and baked goods, the retention period, which amounts to months or years;
- Sausage cooking (meat, fish), any fried dishes, meats;
- Carts sauces.
The majority of these products causes damage to the internal organs of man, not to mention the fact that these substances are deposited on the hips and thighs. The other natural products. Potatoes with bacon and bread can be on the table, but, of course, not on the basis of the diet.
Adhering to a correct diet for weight loss should pay attention to the following principles:
- Reduce the calorie intake. The excess weight appears when you enter the body more calories than you can spend. The excess is deposited in reserve in the form of fat. In effective way to lose weight, you should give preference to a low-calorie diet, another way is not there.
- The conservation of the usual amount of food. The main error people to loss weight – reducing portions. Reduce the calorie content should not be, because the usual amount is required by the body for normal functioning. A large amount of food that is low calorie content allows you to get enough of it.
- Respect of the water regime. This is a prerequisite of any healthy diet. Water plays an important role in the life of the body, helps purify, and promotes the elimination of waste and toxins, allows to obtain quickly and effective way to lose weight.
Diet slimming
Observe the correct mode of supply – the basis of competent weight loss. To make it easier to follow a low-calorie diet and to prevent recurrence, you should not expect to strong attacks of hunger. Help you in this fish hydrolysate.
Meals in small amounts 5-6 times a day will help to maintain the sense of satiety, small portions in the most effective way to digest. The break between doses should not exceed 2-2,5 hour, this is sufficient for the complete digestion of food and the use of energy obtained from the body.
Hunger is strictly prohibited. There are systems of therapeutic fasting, but can only be applied to the appointments of the doctor, and are held strictly under the supervision of a specialist. Independent of fasting at home can cause damage.
Nutritionists recommend to stick to the food combining, in which the different composition of the products are used separately from one another. This is needed to the gut has had the chance more effective and faster to digest the food.
It is worth mentioning that the rapid weight loss may cause health problems, so it is best to stick to the basic principles of a proper nutrition for weight loss, and not to pursue his goal at all costs.
During the activity burn fat in the blood is accumulated in burned fat tissue toxins. It is important to lose weight gradually, to the poisons in a timely manner and expelled from the body through the secretion system.
To get a decent result it is recommended that you combine proper nutrition and physical activity. In this case, it is sufficient to insert the mandatory morning exercises in your program, the more time to spend in the open air, to walk.
The main meal – breakfast, dinner lighter
Another important postulate of proper nutrition – the breakfast is a must. The morning meal in any case, you can skip. No matter what are the objectives that it pursues, the man to lose weight or simply improve your health.
Many people do not feel the need of food in the morning, and then lay the first meal for several hours. This often happens for the reason that on the eve of a person's strictly dinner in a second time.
It is important to understand that the body after waking up in need of energy and nutrients. After a night exactly breakfast helps start the metabolism and recharge your body energy throughout the day.
If the morning does not want us to, it is necessary to make a light breakfast, but at the same time nutritious. It is important to pay attention not on the quantity of food, and its quality. The best dishes in the morning will be a variety of cereals with fruit or berries, salads, vegetables, hard-boiled eggs or cottage cheese.
Lunch is usually after noon and in the evening the people have the time of hunger. Take a break in food is not possible. Do not go for dinner will help you correct snack. To appease the sort of hunger you can drink a glass of water or eat a piece of fruit.
The dinner should be the lightest diet worth taking without the calories. For quick weight loss between the dinner and the following breakfast should spend no more than 10 hours, the recommendations we are after the 18 hours does not promote weight loss. The last meal must be no later than 2 hours before bedtime.
Menu evening food intake can include a light, vegetable salads for garnish and lean meat, dairy products, protein-rich, eggs, broth. These dishes are faster to leave the stomach, and the man can easily the time to go to sleep.
After dinner, you need a light physical activity, you can safely walk or do household chores. Before going to sleep to avoid possible hunger drink kefir or yogurt, eat an apple.
A healthy diet
Dietary food requires the respect of certain rules in the choice of products and dishes. To maintain the shape and health, it is necessary to use it in good health clues:
- 30 percent of a person's diet should be starchy foods. And potatoes, bread, pasta and cereals. In this case it is better to choose a piece of cereal variety of products, which are composed of fibers. It allows you to feel satiety, which helps cleanse the intestine, the recovery of his work. Whole grains in the composition have more vitamins and nutrients.
- Fruit and vegetables represent 40 percent of the diet. You can eat any fresh vegetables, to cook, to bake, to cook in the steam. It is worth it to give up only by the pieces – peas and corn. Fruit solve any, but their use must be individually, separately from one another. In the diet can be fruit and cakes, should be a maximum of 14 hours.
- Reduce the consumption of salt. Very salty food, delay in the body of excess water, which can lead to problems with the circulatory system, the heart, the kidneys. It is worth mentioning that the purchase of products and condiments contain a large amount of salt, about 2/3 of the daily value of proceed is finished with the food. If possible, it would be appropriate to reduce the amount of salt during cooking.
- In the menu should be present on the fish, which is an economic source of proteins, vitamins, minerals and fatty acids. Fish fat should be present in the diet at least two times a week. The meat should choose lean, cook mostly from steam, stew with vegetables or bake.
The council!!! Per day should eat at least five varieties of fruits and vegetables. Not worth thinking about, that is difficult. For example, at breakfast you can eat a banana, a snack before dinner – a salad of cucumber and tomato. In the afternoon – carrot salad, and at night allowed bull's-eye.
It will be interesting to review article how many calories in a banana, such as vitamins that it contains and the type of disorders, it protects the body.
In the hot summer days you need to include in your diet as possible on fresh vegetables. This will allow you to season fantastic save, to saturate the body with vitamins and minerals, reduce the consumption of time for cooking. In the heat of a body is difficult to deal with heavy meals.
Sweet – is it possible or not?
Excess weight is often helps consumption of sugar. It is contained in large amounts in candy, cakes ready for breakfast, alcoholic beverages. Suitable ready sweets replace natural products, natural – honey, fruits, dried fruits, berries and vegetables.
Sugar to give up is not hard, it's just a bit of time not to use it during the cooking. Exclude from the diet the sweets should be gradually. If this is difficult to achieve, at least replace white refined sugar brown. You can pamper yourself sometimes dark chocolate.
It is strictly forbidden to replace the sugar and artificial substitutes – aspartame and others. They are very harmful to the body, these synthetic substances are contained in many bakeries.
How to choose the best amount of servings?
Adhering to a proper nutrition for weight loss it is necessary to monitor the amount of servings. An appointment is sufficient the following quantities of food:
- Variety of cereals, not more than a handful;
- The bread of a piece of wheat – 2 slices per day;
- Dairy products (milk, yogurt, kefir, curdled milk) – 1 glass;
- Ricotta cheese, natural – 200 g;
- Fruit and vegetables – portion, quantity, not more than two handprints;
- Meat, fish – a piece of size not more than a palm of man.
The balance of food
The basics of a proper diet and include an important principle – respect of the balance of essential nutrients – proteins, fats, carbohydrates. Because the body gets from food, not only energy, but also the important substances necessary for normal functioning of all organs.
The products have a different nutritional value, and reducing the number and quantity of the food as possible deficiency of important elements. The balance of the diet allows you to avoid these consequences, such as increased fatigue, decrease of attention and integrity, the deterioration of the skin, nails, hair.
Rich in protein must be ingested constantly, because this is the main building material for muscle tissue. Particularly important, for a sufficient amount of proteins have been reported in the period the physical exercise. In the diet must be present lean meat, including turkey and chicken, fish, eggs and dairy products.
It is also important to eat carbohydrates to lose weight, this is the second mandatory part of the diet along with a proper diet. Preference should be given slow carbohydrates, that are absorbed by the body, providing energy.
Sources of complex carbohydrates are cereals, grains, rice, most cereals, pasta from durum wheat, a piece of wheat bread, natural bread, baked potato. Their use is recommended for breakfast and lunch.
An important part of a proper diet, fats. To meet the need of fat, it is necessary to include in the daily menu of meat, fish, nuts, vegetable oils, dark chocolate, cheese and even fat. It has been shown that the consumption of fat promotes the burning of fat, saturated, which are found in problem areas.
But fat fat of dissent. When we talk about the dangers of fat, it is this non-beneficial trans-fats, consumption of which really worth to give up. Sources of trans fats refer to:
- Farinaceous foods;
- Fried food (especially fast fast food);
- Solid fats (type margarine);
- Semi-ready (cream, creperie mixture).
Recipes for a healthy diet
That constitute the menu of the week, you can take advantage of the following affordable recipes for a proper diet.
Cabbage soup
Ingredients:
- 0,5 head of cabbage;
- For 2 onions and carrots;
- 1 sweet pepper;
- 2 of the tomato;
- 3 litres of easy vegetable, chicken broth or water;
- The salt and the herbs.
All the vegetables are crushed and added to a casserole, they are full of water or broth and brought to a boil. The will of vegetables determined by the willingness of carrots. Before turning off for about 5-7 minutes, add salt to taste and the bay leaf. Before serving the soup sprinkled with herbs. You can add a tablespoon of sour cream.
Please note on the recipe for barley in the second. Recommended!
Fish in jelly
1 kilo of red fish to take:
- 1 onion;
- 1 carrot;
- 1 red pepper;
- Seasonings (celery, parsley, agar-agar);
- The juice of the lemon.
In less than three hours to boil the fins, the tail and the head, gradually remove the foam. After an hour of cooking, add the roots and chop the vegetables. An hour and a half to lower the pieces of fish. Let everything boil for another half an hour and remove the meat with the roots.
The fish gently dismantle piece by piece, folded in a bowl underwater. Decorate and vegetables, and slices of lemon. Filter the fish broth a couple of times through a cheesecloth and pour the prepared fish. For the night, leave in a cool place.
The importance of water
The human body is a vital need for water. Compared with the regime drinking is one of the principles of proper nutrition. On using sufficient quantity of clean water we talk a lot and often. But not everyone knows that the amount of water you need to drink to person on the day, it is possible to calculate independently.
Limits and advice that you need to drink 2-2,5 liters of water, which was not justified. This is the average result, to understand the water needs of one person in particular, it follows its weight in kilograms multiplied by 30 ml. amount Received liters and you need to drink per day.