The system of healthy eating has long been heard by people, especially those who have long been trying to lose excess weight. Many people think that food on such a diet becomes endless vegetables and broths, but this is far from the case.
The essence of a proper nutrition system
Healthy nutrition 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. The right diet allows you to speed up metabolism, increase brain activity, strengthen immunity and activate weight loss.
Social media and apps are filled with calorie calculators. Of course, the calorie counting system is effective, but it goes against the main rule of healthy food - the absence of sugar, salt and excess cholesterol.
What are the right nutrition ideas? It builds on the correspondence of several important aspects:
- total refusal of carbohydrates. Frequent consumption of foods and foods that contain carbohydrates can cause metabolic disorders, causing critical spikes in blood sugar levels. Confectionery and bakery products, alcohol, instant food, potatoes, corn, white rice are full of carbohydrates;
- adequate intake of clean water. Drinking plenty of fluids not only helps to increase metabolism, but also eliminates all processed products from the body. The more a person drinks, the more active the metabolism and blood flow;
- the inclusion of healthy fats in the menu. Fatty fish, egg yolks, cold-pressed oil, nuts - all these and other foods rich in healthy fats have a positive effect on health. They normalize the work of the digestive tract, and also make the skin elastic, beautiful and self-healing;
- use of vitamins. Not all vitamins, minerals and trace elements can be obtained by a person from cooked dishes. It often happens that their number in the product is so small that it practically does not affect the metabolism. Meanwhile, beneficial substances help improve body functions, replenish energy reserves;
- the inclusion of fiber in the diet. Fiber is one of the most important elements of normal metabolism. Most are found in vegetables, whole grains and fruits. Consumption of large amounts of dietary fiber is a must for everyone who wants to lose weight;
- three times a day with 2-3 moderate snacks. In proper nutrition, it is important to distribute food completely so as not to experience starvation. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them you need to arrange a small snack.
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 diet: protein is the main building block for muscle. With its help, the body speeds up fermentation, and fiber acts as a "brush" that removes processed products from the body. In addition, the diet should contain healthy fats that are responsible for the quality of the skin, hair and nails.
To calculate your ideal nutrient intake per day, you need to use a special calculator. 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 also successfully create your individual menus.
People who are striving for fast and high-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. It is believed that biological rhythms are reflected in metabolism, so protein, carbohydrates and fat are best for breakfast, fat, protein and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be the most abundant in a healthy diet: protein is consumed at the rate of 1-2 grams per 1 kilogram of a person's body weight.
Slimming menu
Most people think that proper nutrition is expensive. However, this is not true: such a system, on the contrary, helps to save money, because it excludes sauces with a large amount of carbohydrates, confectionery and alcohol from food. Otherwise, the correct diet is almost the same as the usual one. The only difference is that the cooking uses less fat and oil, and the cooking process is mainly done by steaming, boiling, or grilling.
The standard menu of a healthy diet for weight loss is as follows:
Monday
Breakfast - porridge and green tea, snacks - unsweetened pears. Lunch - vegetable broth with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken strips, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and unsweetened coffee, snacks - small bananas. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of fermented baked milk. Dinner - steamed fish fillet and leaf salad, snack - 2 boiled eggs.
Wednesday
Breakfast - two-egg omelet and black tea, snack - cottage cheese with raisins. Lunch - low-fat fish soup, snack - medium banana. Dinner - vegetable stew with chicken breast, snack - sour apple.
Thursday
Breakfast - fried eggs from two eggs and coffee without sugar, snacks - bananas. Lunch - pea soup with whole grain chips, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and unsweetened tea, snacks - sweet apples. Lunch - buckwheat porridge with a serving of roast beef, snack - a glass of fermented baked milk. Dinner - boiled cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - cottage cheese casserole and black coffee, snack - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with rye bread, snack - 2 kiwis. Dinner - green peas with steamed fish fillet, snack - 2 boiled eggs.
week
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - Cabbage soup and Borodino bread croutons, snack - 2 biscuit biscuits with unsweetened black tea. Dinner - roast beef with beans and spinach, snacks - a glass of kefir.
Eating right is as important as exercising to lose weight, feel good and increase your brain activity. It doesn't take much to completely change your lifestyle. Enough to supply the body with additional fiber, protein and healthy fats, as well as to establish a drinking regimen.