The role of proper nutrition in order to reduce weight well-known of almost all. But not everyone understands what exactly is meant by a healthy diet. Some are advised to abandon the consumption of meat and go to the diet of vegetables, others actively lose weight in buckwheat with yogurt. Where to look for the truth, is not clear. It is worth to understand what is a correct diet for weight loss, and how to get rid of kilos more, not losing your health.
The basics of a correct diet
On the basis of any healthy diet in the first place is the denial of the use of objectively junk food. What is meant harmful a meal? Many in this category relate to carbohydrates, while others claim that the cause of excess weight is the intake of fatty food, there are defenders of a version about the dangers of protein.
In fact, the basic principle of a healthy diet – balance diet. On the table, necessarily, must be present proteins, fats and carbohydrates in certain proportions. And the harmful food, it is worth it to give up, currently, relate to the following products and dishes:
- Foods rich in chemical ingredients and the amps the flavor and the aroma (doritos, nachos, cookies, peanuts, popcorn);
- Dry, semi-finished products (mashed potatoes in jars of food of fast preparation, concentrated, dried soups);
- Bakery products and pastries, the storage period is calculated in months or years;
- Smoked production baking (meat, fish), all dishes, fried, stuffed;
- Carts of sauces.
The majority of these products affect the internal organs of a person, not to mention that these substances are deposited on the sides and on the thighs. Other natural products. Even potatoes with bacon and bread can be present in the table, but, of course, is not the basis of the diet.
Adhering to the proper diet to lose weight must observe the following principles:
- The reduction calorie of diet. Excess weight may occur when the body gets more calories than he can spend. The excess are deposited on the stock in the form of fat. To effectively lose weight, you should give preference to a low-calorie diet, the other path does not exist.
- The preservation of the habits of volume of food. The main error of the people when losing weight – reduce the amount of servings. Cutting calories should not be, because it is accustomed to the quantity necessary for an organism for normal functioning. A large amount of low-calorie food allows enough.
- Compliance with the water mode. Is this the condition of any healthy diet. Water plays an important role in the life of the body, it helps cleanse, eliminate waste and toxins, which enables quick and efficient to lose weight.
The feeding mode for weight loss
In accordance with the power supply so that the basis of competent slimming. In addition, to facilitate to comply with a low-calorie diet and avoid relapse, you should not wait for strong bouts of hunger. In small meals.
The meals in small quantities 5-6 times per day to maintain satiety, small portions more efficiently digested. The intervals between the acquisitions should not exceed 2-2,5 hours long, this is enough to complete the digestion of food and use the received energy by the body.
Hunger strike is strictly prohibited. There are systems of fasting, but they can only be naming the doctor, and are carried out strictly under the supervision of a specialist. Independent of starvation in the house can cause damage.
Nutritionists advise to adhere to a separate power source, in which different in the composition of the products are separated from each other. This is necessary for the intestine, who had the opportunity to be more effective and faster to digest the food.
It is worth mentioning that the weight loss fast can cause health problems, so it is best if you stick to the principles of a correct diet to reduce weight, and not to pursue his goal at any cost.
During the active burning of fat in the blood that reaches the accumulated burn fat toxins. It is important to gradually lose weight, in order to poisons in a timely manner withdrawn from the body through excretory system.
To get decent result it is advisable to combine a proper nutrition from physical activity. It is only necessary to introduce the obligation of the gym in the morning, on your schedule, more time to perform outdoor activities, walking.
The main thing is to eat breakfast, dinner the lightest
Another important postulate of a correct diet – breakfast compulsory. In the morning, meal, in any case, it is not possible to ignore. No matter what kind of goals that it pursues man to lose weight or simply take care of your health.
Many people do not experience the dietary needs of the morning, therefore, annulled the first meal for a few hours. Many times this happens for the reason that, on the eve of the man firmly just dinner at a later time.
It is important to understand that the body, after waking up, need energy and nutrients. After a night is buffet allows you to run the metabolism and charge the body with energy for the whole day.
If, in the morning there is a do not want, you should do a light lunch, but at the same time nutritious. It is important to pay attention to is not the amount of food and its quality. The best kitchen in the morning will be a variety of cereals with fruit or vegetables, fruit, salads, boiled eggs or cottage cheese.
The lunch is usually after noon, until the night, a person who is able to will get hungry. Take a break in the food is not possible. Do not go to the dinner, help the correct snacks. To satisfy the resulting hunger, you can drink a glass of water or eat a fruit.
Dinner should be lighter in weight, the diet it is worth taking a without the calories. For weight loss fast between dinner and the following breakfast should not spend more than 10 hours, the recommendation is not, after 18 hours and do not contribute to the reduction of weight. The last meal should be no later than 2 hours before sleep.
The menu of the night eating can include meals vegetable salads on a plate, and a lean meat, dairy foods, rich in protein, eggs, sauces. These dishes are more quick to leave the stomach, and the man can, with comfort, the time to go to bed.
After dinner, it is necessary to take the physical load, you can take a stroll or do household chores. Before going to sleep, to quench any hunger drink kefir or yogurt, eat an apple.
Healthy eating
Diet, assumes the fulfillment of certain rules in the choice of products and dishes. To maintain the shape and health, you should enjoy healthy eating tips:
- 30 percent of the human diet should be foods rich in starch. Is potatoes, bread, pasta, cereals. In this case, it is best to choose sound, solid grain varieties of products, which have in the composition of the fiber. It allows you to feel satiety, helps clean the intestine, the restoration of his work. Whole grains such as part have more vitamins and nutrients.
- Fruits and vegetables represent 40 percent of the diet. Can be consumed all the fresh vegetables, to cook, to bake, to cook in the steam. It is worth giving up only from billets of – peas, and corn. Fruits are allowed any, but to use them it is necessary to drive, separated from each other. In the diet can be fresh fruit, should be given up to 14 hours.
- Reduce the consumption of salt. Heavily salty foods slows down in the body the excess water, which can cause problems with the circulatory system, the heart, the kidneys. It is worth remembering that parts purchased products and spices contain large amount of salt, about 2/3 normal days do-with the meal prepared. Of resources, it is worth to reduce the amount of salt during cooking.
- In the menu, necessarily, must be present in the fish, which is affordable source of protein, vitamins, minerals and unsaturated fat. The fatty acids in the varieties of fish should be present in the diet at least two times per week. The meat is to choose lean, cook it, especially for the pair and the stew with vegetables or baking.
The tip! Per day should be consumed at least five different fruit and vegetables. Not worth thinking about that is difficult. For example, at breakfast you can eat a banana, a snack before lunch – a salad of cucumber and tomato. For the afternoon snack – carrot salad, and on the night of the animals, in the eye of the ox.
You will be interested in: overview article of how many calories-banana, which vitamins it contains and what are the evils that will protect the body.
In the summer on hot days the need to include in the diet, as much as possible of fresh vegetables. This will allow, in the time of great economy, nourishes the body with vitamins and minerals, reduce the consumption of time of the firing. In the heat of the body difficulties dealing with the heavy meal.
Sweet – can or not?
Excess weight often is contributes to the intake of sugar. He, in great quantity is contained in bakery products, candy, ready-breakfast, alcoholic beverages. It is advisable to ready to replace sweets with natural products and natural – honey, fruits, dried fruits, fruits, and even vegetables.
Sugar withdraw is not difficult, it is only some time not to use it during the cooking. Eliminate from the diet of sweets should be gradually. If it is difficult to understand, then it's worth it, at least, replace the white sugar refined brown. You can pamper yourself, sometimes the dark chocolate.
It is expressly forbidden to replace sugar artificial substitutes – aspartame and others. They are very harmful to the body, these synthetic substances present in many confectionery products.
How to choose the ideal amount of servings?
Adhering to the proper diet to lose weight you should monitor the amount of servings. At a reception quite the following amount of food:
- Various cereals – not more than a gasket;
- Bread sound solid grain – 2 pieces per day;
- Dairy products (milk, yoghurt, kefir, ryazhenka) – 1 cup;
- Yoghurt natural 200 g;
- Fruits and vegetables – a portion, a volume of more than two handprints;
- Meat, fish – the size of a piece of no more the palm of the hand of man.
Balance food
The basics of proper nutrition, which include an important principle – the observance of the balance of the major nutrients – proteins, fats, carbohydrates. After all, the body is obtained from food, not only energy, but are important substances necessary for the proper functioning of all organs.
The products do not have the same nutritional value, and with the reduction of the number and amount of food available and the scarcity of important elements. Balance the diet enables you to avoid such consequences, such as increased fatigue, decreased attention and integrity, the deterioration of the skin, nails, hair.
Complete, the protein must be ingested continuously, since this is the main building material for muscle tissue. It is particularly important that a sufficient number of the protein have been reported during the period of physical exercise. The diet must be present lean meat, including turkey and chicken, fish, eggs and dairy products.
It is important to consume carbs to lose weight, it is mandatory the second component of the diet with the correct nutrition. Preference should be given slow carbohydrates, which over time absorbed by the body, supplying your energy.
Sources of complex carbohydrates are cereals, rice husk, most of the species of cereals, pasta from durum wheat, sound, solid grain bread, natural loaves, baked potato. To use them is recommended for breakfast and lunch.
An important part of the diet fats. To satisfy the need of fat, enough to include in the daily menu of meat, fish, nuts, vegetable oils, chocolate, cheese and even fat. It is proven that the intake of fat promotes the burning of lipids saturated, which are located in troubled areas.
But fats are fats of contention. When it tells you about the dangers of fat, it is not useful to trans fats, from the use that is actually worth giving up. The harmful sources of trans fat are related:
- Pastries;
- To bake food (especially rapid preparation – fast-food);
- Solid fats (a type of margarine);
- Ready for semi-finished products (cream, houses of crepes in the mixture).
Recipes for the power supply correct
Representing the menu for the week, you can use the following affordable recipes for proper food.
Soup
Ingredients:
- 0,5 cob cabbage;
- 2 onions and the carrot;
- 1 sweet Bulgarian pepper;
- 2 tomatoes;
- 3 l of easy vegetable, chicken broth or water;
- Salt and fresh herbs.
All the vegetables are crushed, and add up in a pan, poured the broth or water and brought to boil. The will of vegetables is determined by the carrots. Before shutting down, for 5-7 minutes, is added salt to taste and the bay leaf. Before you serve the soup sprinkled with vegetation. You can add months of cream.
Pay attention to the recipe barley in slow cooker. I recommend it!
Nipple fish
In 1 kilogram of red fish take:
- 1 onion;
- 1 carrot;
- 1 Bulgarian pepper;
- Seasoning (celery, parsley, agar-agar);
- The juice of the lemon.
During three hours of boiling fins, the tail and the head, gradually removing the foam. After an hour of cooking, add the roots and shredded vegetables. An hour and a half to omit the pieces of fish. Boil still for half an hour and remove the meat with the roots.
The fish carefully dismantle it piece by piece, to bend kitchen utensils for filling. Decorate with vegetables, slices of lemon. The fish broth strain several times through a piece of gauze and cover with the prepared fish. At night, leave in a cool place.
The importance of water
The human body is vital to the water. Compliance with the drinking mode is one of the principles of proper nutrition. About the use of a sufficient quantity of drinking water said many and many times. But not all know that the amount of water that you should drink a man in the day, you can calculate independently.
Limitations and suggestions for what the night has to drink 2-2,5 liters of water, is not well founded. This is the average result, to understand the need of water of a certain person, should be that of your body weight in kilograms, multiply by 30 ml. Obtained the number of litres and it is necessary to drink per day.