Healthy diets have long been heard by people, especially those who have been trying to lose weight for a long time. Many people think that meals with such a diet consist only of loads of vegetables and broth, but this is completely different.
The essence of a proper nutrition system
A healthy nutrition menu is a unique menu, designed so that the body receives the necessary nutrients in a timely manner, does not feel hungry and does not accumulate toxic substances. A proper diet allows you to speed up your metabolism, improve brain activity, strengthen immunity and trigger weight loss.
Social media and apps are flooded with a variety of calorie calculators. Of course, the calorie counting system works, but it contradicts the main rule of healthy meals - without excess sugar, salt and cholesterol.
What is the idea of proper nutrition? It is built on the correspondence of several important aspects:
- completely reject carbohydrates. Regularly consuming foods and foods containing carbohydrates can lead to metabolic disorders, causing blood sugar levels to spike severely. Confectionery and bakery products, alcohol, instant food, potatoes, corn, white rice are excess carbohydrates;
- get enough clean water. Drinking plenty of water not only improves metabolism but also removes all processed products from the body. The more alcohol a person drinks, the more active the metabolism and blood flow;
- Include healthy fats in the menu. Fatty fish, egg yolks, cold pressed oils, nuts - all these and other foods high in healthy fats have positive effects on health. They normalize the work of the gastrointestinal tract, and also make the skin elastic, beautiful and capable of self-healing;
- the use of vitamins. Not all vitamins, minerals and trace elements a person can get from cooked foods. It often happens that their amount in the products is so small that it has practically no effect on metabolism. Meanwhile, useful substances help improve the body's activity, replenish stored energy;
- Include fiber in the diet. Fiber is one of the most important elements of normal metabolism. Most of it is found in vegetables, grains, and fruits. Consuming fiber in bulk is a must for any person who wants to lose weight;
- three meals a day with 2-3 moderate snacks. In proper nutrition, it is important to distribute meals adequately so as not to go hungry. The optimal number of main meals is 3 meals (breakfast, lunch, dinner). Between them you need to arrange snacks.
Calculation of nutrients to normalize metabolism
To trigger weight loss, it is important to correctly distribute the amount of nutrients consumed in the diet. Protein and fiber play a major role in the menu: protein is the main building block of muscle. With its help, the body accelerates the fermentation process, and the fiber acts as a "brush" to remove processed products from the body. In addition, the diet must contain healthy fats that are responsible for the quality of skin, hair and nails.
To calculate the ideal amount of nutrients 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 the special tables. Most ready-made products have an energy label on the package. Using these numbers, you can also successfully create your personal menu.
Those trying to lose weight quickly and with high quality should take into account one important nuance. Reasonable nutrition is based on the principle of allocating nutrients in accordance with the time of day. It is believed that circadian rhythms are reflected in metabolism, so protein, carbohydrates and fats 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 weight.
Slimming menu
Most people think that proper nutrition is expensive. However, this is not the case: such a system, on the contrary, saves money, since it excludes sauces with a large amount of carbohydrates, confectionery and alcohol from the diet. Otherwise, the diet is exactly the same as the regular diet. The only difference is that the dishes use less oil and fat, and the cooking process is mainly done by steaming, boiling or grilling.
The standard menu for a healthy diet for weight loss is as follows:
Monday
Breakfast - porridge and green tea, snack - unsweetened pear. Lunch - vegetable broth with rye bread, snack - cheese. Dinner - vegetable salad and steamed chicken chops, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and unsweetened coffee, snack - a small banana. 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 - an omelette with two eggs and black tea, a snack - cottage cheese with raisins. Lunch - low-fat fish soup, snack - medium banana. Dinner - stewed chicken breast with vegetables, snack - sour apple.
Thursday
Breakfast - scrambled eggs from two eggs and unsweetened coffee, snack - banana. Lunch - pea soup with whole grain crisps, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - low fat cheese pancakes and unsweetened tea, snack - sweet apple. Lunch - buckwheat porridge with a portion of roast beef, snack - a glass of fermented baked milk. Dinner - stewed cabbage with minced chicken, snack - cheese.
Saturday
Breakfast - cheese casserole and black coffee, snacks - low-fat cheese with nuts and raisins. Lunch - vegetable soup with wholemeal bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillet, snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage cabbage soup and Borodino toast, snack - 2 cookies with unsweetened black tea. Dinner - roast beef with beans and spinach, snack - a glass of kefir.
Eating right is just as important as exercising to lose weight, feel good, and boost brain activity. It doesn't take long to completely change your lifestyle. It is enough to provide the body with dietary fiber, protein and healthy fats, as well as establish a drinking regimen.