How to weight the right diet: the most important rules and exemplary menu for a week

Today, a healthy life-style fashion Trend. To go with the time, you have to go to the gym and to eat properly. Overall, a good tendency, if you understand these questions more deeply, not at the level of the dilettante. Sports and a balanced diet are the basis of good health and good shape. It is an ideal method to combat excess weight-without exhausting diets and unbearable Hunger.

proper nutrition

However, to remove the correct diet has to be able to use. To stabilize the wrong approach, the only thing you can reach, but not to reduce the weight. Small Tricks, some changes in daily routine and menu — all of these small things, the characters of the dreams without harm to health can help.

What is the

Proper nutrition is often the abbreviation PP. Your task — to make the normal life activities, the strengthening of health and prevention of various diseases. Rests on two pillars. The first: the basis of only healthy foods, eliminating fast Food and other empty calories, and alcohol. Secondly, a clear regulation of the meals. Everything else comes from these two provisions.

In the household all modern developed countries, annually, funds for the promotion of proper nutrition. Videos, flyers, info graphics, national pyramid products — all of this is active, in order to convey how important the topic of the population. Numerous studies continuously the fundamental principles, you worked even more efficiently.

Proper nutrition is the basis for many medical diets. In particular, it is in the case of diseases such as:

  • the excess vinegar mass of a body;
  • Obesity;
  • Alimentary-dependent diseases (atherosclerosis, hypertension, Diabetes, etc.);
  • Syndrome of impaired intestinal absorption and digestion;
  • diet-related diseases.

The relevance of the PP is due to many factors of modern life. First and foremost, it is the high popularity of fast Food, so-called fast Food. In spite of the fact that all of the damage is known to TRANS fats, this food remains high most common edible oil on the market.

The second Problem of our society — a lack of exercise. On the road, we drive on the machines, working 8 hours spend in the office chair, and home for all of us not intelligent household appliances, so that you get up from the Couch. To obesity a lack of exercise overlapping with the wrong diet, obesity, and a whole bunch of problems with the health.

These problems the correct nutrition can solve exactly in close contact with the Sport.

A little bit of statistics. While in the war, fast Food and the proper nutrition of the victory on the side of the former. More than 70% of the people that you can't live without these harmful treats, and only 30% could be for always. But the hope of a positive Trend, there are already. 10 years ago these numbers were a big difference: 80% to 20%. And experts predict that in the future the gap will decrease continuously.

the use of proper nutrition

The basics of proper nutrition

Car jump on him, you need to understand and accept one absolute truth: it is well-established, accredited to the who-System, not in conjunction with any other. The theory of food combining, fasting, days of fasting, dieting, and everything else you need to in a past life. Have to give up all experiments with foods and the observance of the classical rules.

Smaller Meals

In the base of PP, only smaller meals and no other. This means that the meals all 3 hours total per day 5 or 6 (subject to the provisions of the Snack before going to bed), but the portions small. The approximate schedule might look like this:

The schedule can be adjusted, depending on the daily schedule, but remember that the Breakfast should not be later than 10: 00 o'clock in the morning and the last bite until 22: 00.

The body gets used to the constant supply of his food for him no longer, and reserves for bad times in the Form of body fat. This works on slimming.

A small amount of servings

It is calculated individually, on the basis of a daily calorie intake. To recommend, on average, to a dose exceeded 300 G for males and 250 G for girls. You go to the Trick, if you constantly eat more volume of food from small plates. Kitchen scale for the first time they are needed. Then the eyes adjust and meals assess weight approx.

A balanced diet

Diet usually provide you increase the intake of below, limit carbohydrates and fats to remove. In everyday life we do the opposite: we eat a lot of fat and carbohydrate-and protein-rich food remains on Board. PP includes both extremes and the inclusion in the diet contains all the useful nutrients in an optimum ratio.

A menu for weight loss, you need to the daily calorie content of their diet and the ratio of proteins, fats and carbohydrates can be calculated. This can according to a particular formula, you can find it here. In General, the following proportions apply:

For weight loss in General, the ratio of 5:1:2 applied, but in the System the correct nutrition it will not fit, as there is a significant bias in favor of proteins.

Diversity of the diet

The diet should be varied. For example, is regarded as a traditional Breakfast with porridge. The court remains unchanged, but you can plant constantly change. Alternate it with eggs (there are more than 50 methods for their preparation), useful for Sandwiches etc. the menu should be as colorful as possible. What gives the body Avocado, no bananas, and Vice versa.

A Lot Of Water

the rules of proper nutrition

The consumption of clean water in large quantities — a prerequisite for proper nutrition. And especially for those that it for weight loss. It can be thawed, filtered, structured, in bottles, mineral water, distilled, with the addition of lemon-or honey — it's your choice. The daily volume determine: either 30 ml on 1 kg of your weight, either fixed (e.g., 2 or 2.5 litres). The main thing that happens is not less than 1.5 L.

The temperature range can be different: it can) with cold (but not ice-cold), room temperature, or warm (but not hot.

You must drink between the meals, for example, every hour. The day will begin exactly that: a half-hour before Breakfast you should drink a glass of. In the heat and in the days of intense training, the consumption of water will increase to 500-600 ml per day.

Useful procedures for the preparation

To forget by clicking on the correct diet, you have not only fast food but also fried homemade treats. Fry in the oil contributes to the development of harmful carcinogens that do not fit in the System of PP and can ruin the whole effect. I.e., the hash Browns have to do without. Over scrambled eggs or omelet, you can learn to cook on a dry frying pan permitted. Many can not onions from the roast and carrots for the soup, without which it is probably not true. There is a solution — a light roasting in the natural olive oil in a deep pot.

All of the other preparation methods bake allowed:, steam, boiled, stew. The Grill is limited, but also accepted.

It is necessary, right

Hardly any you have ever wondered about this topic, but lately he has paid very much attention. The bottom line is that each piece must be carefully chewed and enjoyment of the food. The advantage of this is obvious: well-chopped food more digestible. And the food that is much less, and Hunger quicker.

Drink is also necessary to properly

The most common error, before the suffering of the digestion, weight and health. During the meal, we usually put beside the plate a glass of water or tea. In the stomach fluid mixed with solid food, by bringing it out of your nutrients and it pulls behind itself, which from the body. To wander In some cases, all of these begins, causing bloating and discomfort.

Therefore, it is important to drink all the drinks just a half-hour later, after eating, when digestion is already started.

The 10 most important "not" in the correct diet:

  1. To eat too much.
  2. Starve.
  3. To Skip Meals.
  4. There are harmful products.
  5. Order food in public facilities, Services, meal, fast delivery.
  6. Fry.
  7. Hurry up and talk during the meal.
  8. Food and drink drinks and water.
  9. It is the same thing every day.
  10. Exclude from the diet or restrict one of the most important nutrients (proteins, fats or carbohydrates).

All these rules are only at first glance seems to be easy to meet. Actually, to start worth it, and after a week of new eating habits by yourself you dictate.

Products for proper nutrition

Meals

Breakfast

Must be mandatory, wholesome, nutritious. About the calorie content of the daily diet is approximately 40%. Contains proteins (eggs, dairy products with any percentage of fat) and carbohydrates (complex and simple). This is the only meal that also solves in the context of the slimming eating Donuts, rolls, and something sweet — it is for the generation of energy for the day. However, you should not need to miss only one small soft.

Recommended Dishes:

  • Oatmeal in the water and milk with the addition of fruits, berries and nuts;
  • Cereals and bran;
  • Cottage cheese with herbs, natural yogurt;
  • Eggs poached, boiled, soft-boiled or hard-boiled, scrambled or fried eggs with vegetables on a dry pan.

Half an hour later allowed to drink coffee (in the morning with cream and even sugar), cocoa, Kefir, drinking yoghurt, milk-Shake with added fruit.

Snacking

Snacking on the right diet. Your task — not give to not starve your body, so he took a long break between meals as a forced measure, has not begun to stock up on fat for a rainy day. Three meals a day does not fit in this System.

For lunch it is best, fruit, nuts and dried fruit (which is convenient to take with you on the work). In the afternoon, some Protein switches, useful and delicious: Smoothies, cottage cheese, yogurt, Kefir. The Problem of night-time overeating will be a small Snack before bedtime. There is the pear or Apple can, but better — a glass of Kefir.

Lunch and afternoon snack about 5% of the daily calorie intake.

Lunch

The most important and the most nutritious food intake (how to organize it correctly, is we have told earlier), therefore, not less than 30% of daily calories should be. Contains all the necessary for the body nutrients: proteins, fats, and carbohydrates (preferably complicated). Necessarily the consumption of hot food.

Recommended Dishes:

  • hot soup, despite the fact that its use for the stomach now disputed, changed the who to recommendations about its inclusion in the menu of kindergartens and schools, built on the principles of proper nutrition;
  • Salad from fresh vegetables with addition of oil;
  • Meat, or fish.

Half an hour later you can drink black or green tea without sugar, but add lemon, honey or milk. Or vegetable and fruit juices, not just shoplifting and pressed home.

Dinner

Should be easy to overeating and heavy food excluded. Is not more than 20% of daily calories. Digestion that contains proteins and complex carbohydrates. So a dinner would help, of course, the weight loss and facilitates the night-time digestion.

Recommended Dishes:

  • Seafood, fish, chicken as Protein sources;
  • as a garnish, you can of wheat, cooking rice, or book, sometimes they will spoil the wheat with pasta made from hard vegetables until translucent.

Half an hour later, the best tea with herbs to calm the nervous system (helps you fall asleep faster), and the appetite is reduced, before going to bed it is not wanted.

Recipes

Breakfast

Oatmeal Kefir

Energy value: 102 kcal per 100 g.

200 G of oat flakes pour in the evening, 0,5 L 2,5% yogurt. Mix. You close the lid. Wrapped in a Terry towel. Leave it at room temperature overnight. In the morning, a little salt and stir once again. Dice half of the Apple, crushed 2-3 walnut kernels, pour the oatmeal. Gourmets can of strawberries in this unusual mash 2-3 in quarter-sliced, and a teaspoon of honey.

Lunch

Simply Burning Salad Fat

Energy: 96 kcal per 100 g.

Into cubes 1 ripe sliced peeled Avocado. Blanch the slices of 2 tomatoes. 2 cucumbers, peel and grate on a coarse grater. Chop a small onion and 20 G of parsley. Pour the ingredients in a bowl, sprinkle each of ground pepper. Add 20 ml of olive oil and lemon juice. Carefully mix.

Option Dinner

Dinner

Baked redfish with vegetables

Calories: 98 kcal per 100 g.

Soak for half an hour in cold water, carcasses of sea bass. With paper drying towels, peel, in sections. RUB with salt, ground pepper and thyme. At the top you place toes in the mashed crushed 4 garlic. Pour lemon juice 10 ml olive oil 10 ml. You leave for half an hour under the press. In this time, an arbitrary 100 G of celery, tomatoes, zucchini and eggplant (better in salt water soaked) cut. Vegetables with salt, mix with each other.

On a greased baking sheet, half of the vegetable mixture lay, you pieces of sea bass, from the top — the second half of the vegetables. Cover with aluminium foil. Bake in the oven at 180 degrees for 40-50 minutes.

Plan to lose weight, the right diet, note that it comes to maintain a healthy lifestyle, there's a part of it. Want to achieve results stop — work on yourself: Smoking, relax, Tune only on the positive, avoid Stress. And especially — no doubt that this is one of the proper and safe methods of weight reduction.