The role of proper nutrition in order to reduce the weight we know almost everything. But not everyone understands what is meant by healthy eating. Some recommended to abandon the consumption of meat and go on a vegetable diet, others are actively weight loss of buckwheat with yogurt. Where to find the truth, is not clear. It is necessary to understand what is proper nutrition for weight loss, and how to shed off these extra pounds without losing your health.
The fundamentals of proper nutrition
The basis of any healthy diet in the first place, the rejection of the use of objectively harmful foods. What is meant by food harmful? Many in this category include carbohydrates, others say that the cause of obesity, consumption of fatty foods, there are supporters of the version about the damage of the protein.
In fact, the main principle of proper diet – a balanced diet. In the table must be present in proteins, fats and carbohydrates in certain proportions. And by the bad food, which undoubtedly has resigned, currently includes the following products and dishes:
- A food rich in chemical ingredients and flavor enhancers and flavor (chips, nachos, cookies, nuts, popcorn);
- Dry semi-finished products (mashed potatoes in jars, fast foods, dry concentrated soups);
- Pasta and yeast, the retention period which is calculated in months or years;
- Smoked food production and cooking (meat, fish) any fried foods, meats;
- Store-bought sauces.
Most of these products harms the internal organs, not to mention the fact that these substances are deposited on the sides and hips. The other natural foods you can eat. Even potatoes with bacon and bread can be on the table, but certainly is not the basis of the diet.
Adhere to proper nutrition for weight loss you should pay attention to the following principles:
- The reduction of the intake of calories. Excess weight occurs when the body receives more calories that it can happen. The surpluses are deposited in reserve in the form of fat. Of effective way to lose weight, you should prefer low calorie diet, there's no other way exists.
- The maintenance of the usual amount of food. The main mistake that people make when losing weight reduce portions. To reduce the caloric content should not be, because the usual volume required by the body for normal functioning. A large volume low calorie food allows you to get enough.
- Compliance with the water regime. It is an essential requirement of any healthy diet. Water plays an important role in the functioning of the body, helps cleanse, remove toxins, that allows you to quickly and effectively lose weight.
Diet for weight loss
A proper diet is the basis of competent slimming. In order to make it easier to follow low-calorie diet and to prevent damage, should not wait for severe episodes of hunger. This will help more small meals.
Meals in small amounts 5-6 times a day, you will maintain satiety, small portions are more efficiently absorbed. The breaks between meals should not exceed 2-2,5 hours, sufficient to complete the digestion and the utilization of the received energy for the body.
The hunger strike is strictly prohibited. There are systems of fasting, but that can only be used on medical appointments, and conducted strictly under the supervision of a specialist. Self-starvation at home may cause harm.
Nutritionists advise to adhere to a separate food, which is different in composition from products are used to separate the one from the other. This is necessary to ensure that the bowel had the opportunity to more efficiently and quickly digest food.
It is worth noting that rapid weight loss can cause health problems, so it is best to stay with the basic concepts of good nutrition for weight loss, and did not achieve its goal at any price.
During the active burning of fat in the blood get to burn the fat accumulated tissue toxins. It is important that you gradually lose weight to poisons are quickly eliminated from the body through the excretory system.
For decent results it is recommended to combine healthy eating with physical activity. It is sufficient to introduce a mandatory morning exercises in your schedule, more time in the open air, on foot.
Main dish – Breakfast, lunch, dinner – the easiest
Another important principle of proper nutrition – the Breakfast is compulsory. The food in the morning, in any case impossible to miss. No matter what goals people to lose weight or simply improve your health.
Many people do not feel the need to eat in the morning, so that delayed the first meal for several hours. Often, this occurs for the reason that before people ate too much at a later time.
It is important to understand that the body after waking up needs for energy and nutrients. After a night and Breakfast allows you to start the metabolism and charge your body with energy for the whole day.
If you don't want, you have to make a light Breakfast, but at the same time nutritious. It is important to focus not on the amount of food and its quality. The best dishes for the morning will be a great variety of cereals with fruit or nuts, vegetables, salads, boiled eggs or cheese.
Lunch usually happens after noon, and in the evening people have time to get hungry. To make a meal of rest is impossible. Don't pass for dinner to help correct the bite. To satisfy the resulting hunger can drink a glass of water or eat a fruit.
The dinner should be the lightest of the diet should pick up without calories. For quick weight loss between the dinner and the following Breakfast should take no more than 10 hours, the recommendations do not eat after 18 hours is not conducive to weight loss. The last meal should be no later than 2 hours before you go to sleep.
Menu dinner can include a light salad of vegetables to the side and lean meat, dairy products, rich in proteins, eggs, broths. These dishes more quickly out of the stomach, and the man can see at the moment to go to sleep.
After dinner should be light exercise, you can walk or do household chores. Before you go to sleep to avoid the possible starvation should drink kefir or yogurt, eat an Apple.
Healthy eating
The diet implies adherence to certain rules in the selection of products and dishes. To keep your figure and health you need to use healthy eating tips:
- 30 percent of the diet should be starchy foods. Is potatoes, bread, pasta, cereals. While it is best to choose whole grain varieties of food items that are made up of cellulose. Allows for longer feel satiety, promotes bowel cleansing, and the recovery of his work. The whole grain contains more vitamins and minerals.
- Vegetables and fruit comprise 40 percent of the diet. You can use any of the fresh vegetables, boiled, baked, steamed. You must leave only on the basis of the harvest – peas and corn. The result of the resolve of anyone, but to use them it is necessary individually, separately from one another. The diet can be and sweet fruit, you should eat up to 14 hours.
- Reduce the consumption of salt. Savoury preserves in the body of excess water that can cause problems with the circulatory system, the heart, the kidneys. It is worth remembering that store-bought foods and condiments contain large quantities of salt, about 2/3 of the standard daily do it with a list of food. If it is possible, is to reduce the amount of salt in cooking.
- The menu should include fish, which is an affordable source of protein, vitamins, minerals, fats unsaturated. Fatty fish should be present in the diet at least two times a week. The meat should choose lean, cook especially, steam, stew with vegetables or copper.
Tip! In the day you should eat at least five different vegetables and fruits. I don't think that this is difficult. For example, for Breakfast you can eat a banana, a snack before lunch, a salad of cucumber and tomato. Afternoon – salad with carrots, and at night it allows the bull's eye.
You will be interested: a review article how many calories in a banana, the vitamins it contains and what diseases protect the body.
In the hot summer days that you want to include in the diet of more fresh vegetables. This will allow season great save, saturate the body with vitamins and minerals, reduce the consumption of cooking time. In the heat of the body difficult to cope with heavy food.
Sweets is possible or not?
Excess weight often contributes to the use of sugar. Contains a large number of products of confectionery, sweet Breakfast, alcoholic beverages. It is advisable to finish sweet to replace natural products such as honey, fruits, nuts, berries and even vegetables.
Sugar to drop is not difficult, it is only a little bit of time to not use it when cooking. Excluded from the diet of sweets gradually. If it is difficult to apply, it should at least replace white refined and brown sugar. You can treat yourself sometimes dark chocolate.
It is strictly forbidden to substitute artificial sugar substitutes – aspartame and others. Are very harmful to the body, these substances are synthetic are contained in many confectionery products.
How to choose the optimal amount of servings?
Adhere to proper nutrition for weight loss control the amount of servings. In a moment only the following amounts:
- Selection of cereals – no more of a knuckle;
- Whole grain bread – 2 slices per day;
- Dairy products (milk, yogurt, kefir, fermented milk in the oven) – 1 Cup;
- Natural cheese-200 g;
- Vegetables and fruits – a part of two handprints;
- Meat, of fish, of the size of a single piece, is nothing more than the palm of a person.
Balance of food
The basics of good nutrition include the important principle is the balance of the basic nutritive substances – proteins, fats, carbohydrates. Because the body is obtained from food, not only energy, but also important substances necessary for the normal functioning of all the organs.
Foods have different nutritional value, and reducing the number and the volume of food possible shortage of essential elements. A balanced diet allows you avoid such consequences as fatigue, decrease of attention and work capacity, impairment of the skin, nails, hair.
A complete protein must be ingested constantly, it is the main building material for muscle tissue. Above all, it is important that a sufficient amount of protein received in the period of physical activity. The diet must contain lean meat including Turkey and chicken, fish, eggs and dairy products.
It is important to consume carbohydrates for loss of weight, this is the second mandatory component of the diet when proper nutrition. You should prefer slow carbohydrates, which for a long time absorbed by the body, providing it with energy.
Sources of complex carbohydrates are cereals, brown rice, most cereals, pasta from durum wheat, whole grain bread, natural bread, potato. Its use is recommended for Breakfast and lunch.
An important part of a healthy diet fats. To satisfy the need of fat, enough to include in your daily menu meat, fish, nuts, vegetable oil, dark chocolate, cheese and even bacon. Shown that eating fat helps burn saturated fats, which were placed in problem areas.
Fats but the fats are different. When we talk about the dangers of fat, it is very useful TRANS-fats from food that are really worth denying. To harmful sources of TRANS fat are:
- Flour products;
- Fried foods (especially fast food – fast food);
- Solid fats (such as margarine);
- The finished products (cream, pancake mix).
Recipes for a healthy diet
Make a menu for the week, you can use the following available recipes nutrition.
Soup
Ingredients:
- 0.5 cabbage;
- 2 onions and the carrots;
- 1 sweet bell pepper;
- 2 tomato;
- 3 litres of light vegetable, chicken broth or water;
- Salt and herbs.
All the vegetables are crushed and put in a pot, pour the broth or water and bring to a boil. The desire of the vegetables is determined by the will of the carrots. Before shutting down for 5-7 minutes, add salt to taste and the bay leaf. Before giving on a table soup sprinkled with herbs. You can add a tablespoon of sour cream.
Attention to the recipe of the barley to the slow cooker. Recommended!
Fish to l'aspic
1 kg of red fish to take:
- 1 onion;
- 1 carrot;
- 1 bell pepper;
- Relishes (celery, parsley, agar-agar);
- The juice of a lemon.
For three hours, boil the fins, the tail and the head, with the progressive elimination of the foam. After an hour of cooking, add the herbs and chopped vegetables. An hour and a half to drop the fish pieces. Boil the whole for another half hour and remove the meat with vegetables.
The fish carefully disassemble the pieces, put them in a bowl for the filling. Decorate with vegetables and herbs, slices of lemon. Fish, strain the broth several times through a cheesecloth and pour the prepared fish. In the night to leave in a place cold.
The importance of water
The human body of vital water. Drinking regime is one of the principles of proper nutrition. About to eat a sufficient amount of pure water is say very often. But not everyone knows that the amount of water you should drink in a day can be calculated independently.
Limitations and tips that a day should drink 2-2,5 liters of water, is not justified. This is an average result, to understand the water demand of a particular person, has weight in kilograms multiplied by 30 ml. of the Obtained the number of liters and you want to drink in a day.