It is not possible to sit on the diet constantly with periodically arranging stomach holidays.Not in line with the principles of proper food behavior causes health problems - metabolic disorders, endocrine diseases and gastrointestinal tract.Therefore, many lose weight over time switch to proper nutrition.It helps maintain body weight at a certain level without stress and hunger strikes.
Useful and healthy food helps to maintain harmony for life.This is evidenced by nutritionists and fitness coaches.It is not difficult to follow the principles of proper nutrition.The key is to carefully understand the basic rules of a balanced diet, to create an approximate menu for several days.In this situation, weight loss is slow but safe, and kilograms are not returned.
Proper nutrition principles
Many heard the main nutritional theses on the TV, from doctors and people leading a healthy lifestyle.In order to reduce body weight without harm to health and maintain results, you must follow the following rules:
- Eat often but in small portions.Food is better absorbed and the feeling of hunger does not occur if you use small quantities 5-6 times a day.The optimum interval between meals is 2-3 hours.It is not advisable to starve or skip meals.Otherwise, the metabolism will slow down and the problem areas will become more obvious.
- Give up fast carbohydrates.Sweets and bakers only temporarily relax hunger.After enjoying sweets or dollars, you will want to eat again after an hour.This will lead to an increase in daily calorie content, the mass set and the appearance of cellulite.
- Cook breakfast dense and light dinner.Metabolism slows down until evening.Therefore, the last meal should be low in calories and easily digestible.Nutritionists recommend using dairy products for dinner - cottage cheese, kefir, yogurt.As an option - low fat or fish, boiled or steamed.
- Take time for physical activity.Even with a balanced diet, in the absence of motor activity, a set of mass occurs.To maintain harmony, walk more often on your feet, and get in aerobics several times a week for 30-40 minutes.Cardiocracy will help support muscles in tone, improve cardiovascular and respiratory function.
- Note the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult and difficult to make accurate calculations, but at least you need to determine the content of useful substances and nutrients in food.
Proper nutrition is a lifestyle.You must follow it permanently, not for 2-4 weeks or several months.
The main nutrients should be taken into account - protein, fat and carbohydrates.They are included in each product.Subject to the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, after a while, the body calls for a lack of useful substances.
Squirrels are given an important role in the formation of a balanced diet.They participate in muscle growth and development.Therefore, professional athletes are based on protein products.A person who is just trying to save the form will have enough 1 g.Belts per kg mass.
You cannot completely give up fat to quickly lose weight.The deficiency of this nutrient leads to exhaustion of the nervous system, weakening of the heart muscle.The skin becomes dry and sensitive, and the losing weight during the day tormented the feeling of weakness.Fat consumption speed - 1.1 gr.1 kg masses.
Carbohydrates are a stumbling block in the weight loss stone.Most try to reduce the amount of this nutrient in the diet, forgetting that the body's energy is given to carbohydrates.The daily norm ranges from 4 to 8 gr.1 kg masses.
Protein, fat and carbohydrates are calculated separately depending on gender, age and exercise.
Daily calorie content
Many weight loss forms diet based on daily calorie content.It is a very conditional indicator calculated separately.Gender, age, growth, initial body weight must be taken into account in order to determine the calorie rate consumed.
It is not wise to rely on your daily calorie content when summarizing a proper nutrition menu.You can calculate the number of calories you receive with food, but it is problematic to deduct from this indicator during exercise.
For slow and safe weight loss, nutritionists are advised to reduce about daily calorie content by 10-20%.For example, a 30-year-old woman working in the office and does not go into sports is enough to consume 1800 kcal (growing and mass-170/75) every day) to get excess.If she needs to build herself, she will have to reduce the calorie count to 1,400 a day.Losing weight will be fast if you reduce the calorie content of 30-40% and add physical activity.However, in this case, the likelihood of diet collapse, increased levels of worsening increases.
The calorie content of the day can be calculated using online calculators and weight loss applications.
Each day's menu options
It will be easier to follow proper nutrition if you create several options for main meals and snacks.Use the following ideas and create a balanced menu to keep a thin figure.
Breakfast options
- oatmeal or rice porridge, fruit salad, tea or coffee without sugar;
- 2-3 eggs, vegetable salad, tea or coffee omelette;
- Low fat yogurt, fruits, sugar -free coffee, black or green tea;
- Summer cheese casserole with fruit adding, tea.
Lunch options
- vegetable soup, low fat or steamed fish, vegetable side dish;
- Borsch, fried meat, boiled potatoes, vegetable salad, compote;
- Ear, steamed fish with vegetable or cereal side dishes, salads, a glass of juice.
Dinner options
- steamed meat or fish, vegetable salad, tea;
- vegetable stew or casserole, portion of low -fat meat or fish, tea;
- Summer cheese with kefir, favorite fruits, tea.
Snack
- Low fat cottage cheese, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low cheese -fat cheese.
When building nutrition according to such principles, you will easily release the extra pounds, keep the results.Losing weight will be stress -free as you do not have to strictly follow the menu, calculate the products by grams.Periodically you should follow your daily calorie content and organize your fasting days no more than once a week.