The healthy eating system has long been heard by people, especially those who have long been trying to lose weight. Many people think that dishes with such a diet are reduced to endless vegetables and broths, but this is far from the case.
The essence of the system of proper nutrition
Healthy eating is a unique menu, designed in such a way that the body receives the necessary nutrients on time, does not feel hungry and does not accumulate toxic ballast. Proper diet allows you to speed up metabolism, improve brain function, strengthen immunity and activate weight loss.
Social media and apps are full of different calorie calculators. Of course, the calorie counting system is effective, but it contradicts the basic rule of healthy eating - the lack of sugar, salt and excess cholesterol.
What is the idea of proper nutrition? It is built on the compliance of several important aspects:
- complete rejection of carbohydrates. Frequent consumption of foods and foods containing carbohydrates can lead to metabolic disorders, causing critical spikes in blood sugar levels. Confectionery and bakery products, alcohol, soluble food, potatoes, corn, white rice are overflowing with carbohydrates;
- sufficient 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;
- include healthy fats in the menu. Oily fish, egg yolk, cold pressed butter, nuts - all 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 elastic, beautiful and able to heal itself;
- the use of vitamins. Not all vitamins, minerals and trace elements can be obtained by a person from cooked meals. It often happens that their amount in the products is so small that it practically does not affect the metabolism. Meanwhile, the beneficial substances help to 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. Consumption of dietary fiber in large quantities is mandatory for anyone who seeks to lose weight;
- three meals a day with 2-3 moderate snacks. With proper nutrition, it is important to fully distribute the dishes so that you do not feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them you need to arrange small snacks.
Calculation of nutrients to normalize metabolism
To activate weight loss, it is important to properly distribute the amount of nutrients consumed in the diet. Protein and fiber play a major role in the menu: protein is the main building block for muscle. With its help, the body accelerates fermentation, and the fibers act as a "brush" that removes processed products from the body. Also, the diet should contain healthy fats, which are responsible for the quality of skin, hair and nails.
To calculate your ideal intake of nutrients 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 finished products have an energy label on their packaging. Using these numbers, you can successfully create your individual menu.
People who strive for fast and quality weight loss should take into account one important nuance. Proper nutrition is based on the principle of distribution of nutrients according to the time of day. Biological rhythms are thought to affect metabolism, so protein, carbohydrates and fats are best for breakfast, fats, proteins and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be the most in a healthy diet: protein is consumed at a rate of 1-2 grams per 1 kg of body weight.
Weight loss menu
Most people think that proper nutrition is expensive. However, this is not the case: such a system, on the contrary, helps save money, as it excludes from the diet sauces with a huge amount of carbohydrates, confectionery and alcohol. Otherwise, the right diet is almost the same as usual. The only difference is that the dishes use less fat and oil, and the cooking process is done mainly by steaming, cooking 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 bread croutons, snack - cottage cheese. Dinner - vegetable salad and stewed chicken steak, snack - a glass of low-fat yogurt.
Tuesday
Breakfast - muesli and unsweetened coffee, snack - a small banana. Lunch - meatball soup and a slice of Borodino bread, snack - a glass of fermented baked milk. Dinner - stewed fish fillet and lettuce, snack - 2 eggs posh.
Wednesday
Breakfast - omelette of two eggs and black tea, snack - 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 of two eggs and coffee without sugar, snack - banana. Lunch - pea soup with whole grain chips, snack - a glass of yogurt. Dinner - 2 steamed fish cakes and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - pancakes with low-fat cottage cheese and unsweetened tea, snack - sweet apple. Lunch - buckwheat porridge with a portion of roast beef, snack - a glass of fermented roast milk. Dinner - stewed cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - casserole of cottage cheese and black coffee, snack - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with wholemeal bread, snack - 2 kiwis. Dinner - green beans with stewed fish fillets, snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and croutons from Borodino bread, snack - 2 biscuits with unsweetened black tea. 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 boost your brain activity. It doesn't take much to completely change your lifestyle. It is enough to supply the body with extra fiber, protein and healthy fats, as well as to establish a drinking regime.