The role of proper nutrition in order to reduce weight we know almost everything. But not everyone understands what it means to healthy eating. Some recommended to abandon the consumption of meat and vegetable diet, others are actively losing weight is buckwheat with yogurt. Where can I find the truth, is not clear. It is necessary to understand what is proper nutrition for weight loss, and how to throw off those extra pounds without losing health.
The basics of proper nutrition
The foundation of any healthy diet in the first place is the rejection of the use of objectively harmful food. What is meant by harmful food? Many in this category include carbohydrates, others argue that the cause of obesity is consumption of fatty food, it is supporters of the version about the harm protein.
In fact, the main principle of proper diet – a balanced diet. The table must be present proteins, fats and carbohydrates in certain proportions. And bad food, which definitely should give up, are currently the following products and dishes:
- Food rich in chemical ingredients and flavor enhancers and taste (potato chips, nachos, crackers, nuts, popcorn);
- Dry semi-finished products (mashed potatoes jars, fast food, dry concentrated soups);
- Pastry and baking, the retention period, which is calculated in months or years;
- Smoked food production and cooking (meat, fish) any fried food, sausage;
- Store-bought sauces.
Most of these products harm the internal organs, not to mention the fact that these substances are deposited on the sides and hips. Other natural foods you can eat. Even the potatoes, bacon and bread can be on the table, but it certainly isn't based on diet.
Adhere to proper nutrition for weight loss, you should pay attention to the following principles:
- Reduce your calorie intake. Excess weight occurs when the body receives more calories than he can spend. The surplus is deposited in reserve in the form of fat. In order to effectively lose weight, you should prefer low-calorie diet, no other way exists.
- To maintain the usual amount of food. The main mistake people make when losing weight to reduce the portions. To reduce the calorie content should be, because the normal amount needed by the body for normal functioning. A large number of low-calorie foods allows you to get enough of.
- Compliance with water economy. It is a prerequisite of any healthy diet. Water is an important role in the functioning of the body, it helps cleanse, remove toxins, allowing you to quickly and effectively lose weight.
Diet for weight loss
The right diet is the foundation of competent slimming. To make it easier to follow low-calorie diet and avoid breakdowns, you should not expect severe bouts of hunger. This will help the smaller meals.
Meals in small portions 5-6 times a day to keep saturation, low doses are more effectively absorbed. Breaks between meals should not exceed 2-2,5 hours, enough for complete digestion and utilization of the received energy in the body.
The hunger strike is strictly prohibited. There are systems of fasting, but they can be used only on doctor's appointments, and is carried out strictly under the supervision of an expert. Self starvation at home can cause damage.
Nutritionists advise to adhere to a separate food, which is a different composition of the products used separately from each 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 trigger health problems, so it is best to stick to the basics of good nutrition weight loss, and did not achieve his goal at any price.
During the active burning of fat in the blood will burn the accumulated fat tissue toxins. It is important to gradually lose weight toxins are quickly eliminated from the body through the excretory system.
Decent results, it is recommended to eat healthy and exercise. It is sufficient to introduce a mandatory morning exercise in your schedule, more time outdoors, walking.
The most important meal – Breakfast, dinner – easy
Another important principle of proper nutrition – the Breakfast is mandatory. The morning meal is in any case impossible to ignore. It does not matter what goals people to lose weight or just improve your health.
Many people do not feel the need of food in the morning, so delaying the first meal for several hours. This often happens for the reason that before people ate too much later.
It is important to understand that the body after waking up needs energy and nutrients. The night after the Breakfast allows you to start the metabolism and charges the body with energy for the whole day.
If they don't want to, you should do 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 food in the morning is various cereals, fruits or berries, vegetables, salads, boiled eggs or cheese.
Lunch usually happens after noon and in the evening people have time to get hungry. For such a food break is impossible. Don't pass dinner helps to fix the bite. Need due to hunger can drink a glass of water or eat a fruit.
Dinner should be the lightest diet ought to pick up without the calories. Fast weight loss between dinner and Breakfast should last longer 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 bedtime.
Menu evening meals may contain light vegetable salads on the side and lean meat, dairy products, protein-rich, eggs, broths. These dishes most quickly leave the stomach, and the man can comfortably time to go to bed.
When dinner is light to use, you can leisurely walk or do housework. Before bedtime to prevent possible starvation should drink kefir or yogurt, eat an Apple.
Healthy eating
The diet involves adherence to certain rules of selection of products and dishes. To maintain your figure and health-you need to use healthy diet tips:
- 30% of the diet should be starchy foods. It is potatoes, bread, pasta, cereal. Although it is best to choose whole grain varieties of foods, which consist of cellulose. It allows for longer feel satiety, promote bowel cleansing and the restoration of his work. Whole grain contains more vitamins and minerals.
- Vegetables and fruits contain 40% of the diet. You can use any vegetables, fresh, boiled, fried, steamed. Should drop only harvest – peas and corn. Fruit to solve anything, but to use them it is necessary separately, in isolation from each other. Diet can be and sweet fruits, they should eat up to 14 hours.
- Reduce the use of salt. Salty foods to maintain the body of excess water, which can cause problems with the circulatory system, the heart, the kidneys. It is worth remembering that store-bought foods and spices contain large amounts of salt, about 2/3 of the daily norm make it a ready meal. If possible, reduce the amount of salt in cooking.
- The menu should include fish, which is an inexpensive source of protein, vitamins, minerals, unsaturated fats. Oily fish should be present in the diet at least two times a week. Meat should choose lean, cook it mostly steamed, stew with vegetables or bake.
Tip! The day you need to eat at least five different vegetables and fruits. Do not 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 to get a bullseye.
You will be interested: a review article, how many calories in a banana, what vitamins it contains and what diseases, protect the body.
In the summer heat you want to include in the diet of more fresh vegetables. This allows the season to a great save, saturate the body with vitamins and minerals, reduce the consumption of baking time. In the heat of the body difficult to cope with heavy food.
Sweets – possible or not?
Being overweight often contributes to the use of sugar. It contains a large amount of sweets, sweet, Breakfast, alcoholic beverages. It is recommended, ready for sweets to replace natural products, such as honey, fruits, dried fruits, berries and even vegetables.
The sugar drop is not difficult, it's just some time use it when cooking. Excluded from the diet of sweets gradually. If it is difficult to implement, it should at least replace the white refined sugar brown. You can treat yourself sometimes dark chocolate.
It is strictly forbidden to replace artificial sweeteners – aspartame and other. They are very harmful to the body, these synthetic substances are contained in many sweets.
How to choose the optimal number of servings?
Adhere to proper nutrition for weight loss monitor the amount of servings. At one time only the following amount of food:
- Selection of cereals – no more than one knuckle;
- Whole grain bread – 2 slices per day;
- Dairy products (milk, yogurt, kefir, fermented baked milk) – 1 Cup;
- Natural cheese – 200 g;
- Vegetables and fruits – part two handprints;
- Meat -, fish – a whole one piece is not more than the palm of a person.
Balance food
The basics of good nutrition are the most important principle is to balance the basic food substances – proteins, fats, carbohydrates. Because the body is obtained from food, not only energy, but also important substances needed for the normal functioning of all organs.
Foods have different nutritional value, and reduce the number and amount of food possible shortage of essential items. A balanced diet can help you avoid such consequences, such as fatigue, decreased attention and working capacity deterioration of the skin, nails, hair.
A complete protein is ingested constantly, it is the main building material for muscle tissue. It is particularly important that a sufficient amount of protein had the time of exercise. The diet should include lean meats, including Turkey and chicken, fish, eggs and dairy products.
It is important to consume carbohydrates for weight loss, this is another mandatory part of the diet when proper nutrition. You should prefer slow carbohydrates, which for a long time absorbed by the body, giving it energy.
Sources of complex carbohydrates are cereals, brown rice, most cereals, pasta from durum wheat, whole grain bread, natural bread, baked potato. Their use is recommended for Breakfast and lunch.
An important part of a healthy diet fats. To meet the need of fat, enough to include in your daily menu meat, fish, nuts, vegetable oil, dark chocolate, cheese and even bacon. It has been proven that eating helps to burn fat of saturated fats, which has been placed in problem areas.
Fats, but the fats are different. When we talk about the dangers of fat, it is very useful to the TRANS-fat of eating that really reason to refuse. Harmful sources of trans fats are:
- Flour;
- Fried food (especially fast food – fast food);
- Solid fats (margarine);
- The finished products (cream, pancake mix).
Recipes for healthy eating
Make a menu for the week, you can use the following available recipes, nutrition.
Soup
Ingredients:
- 0.5 cabbage;
- 2 onions and carrots;
- 1 sweet red pepper;
- 2 tomatoes;
- 3 liters 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 brought to a boil. The willingness of the vegetables is determined by the willingness of the carrots. Before shutting down for 5-7 minutes, add salt to taste and bay leaf. Before giving on a table soup sprinkled with herbs. You can add a spoon of sour cream.
Pay attention to the recipe for barley slow cooker. Recommended!
Fish meat jelly
1 kg red fish games:
- 1 onion;
- 1 carrot;
- 1 bell pepper;
- Relishes (celery, parsley, agar-agar);
- The juice of a lemon.
Three hours of boiling, fins, tail and head, gradually removing the foam. After an hour of cooking, add the herbs and chopped vegetables. One and a half hours to drop the fish pieces. Boil everything for another half hour and remove the meat and vegetables.
Fish carefully disassemble the pieces, put them in a bowl filler. Garnish with vegetables and herbs, slices of lemon. Fish, strain the broth several times through a cheesecloth and pour the prepared fish. At night, leave in a cold place.
The importance of water
The human body of vital water. Drinking system is one of the principles of proper nutrition. Eating a sufficient amount of pure water is said a lot and often. But not everyone knows that the amount of water you need to drink per day can be calculated independently.
Limitations and tips, that a day should drink 2-2,5 liters of water, is not justified. This is the average result, to understand the water demand of a certain person, it would be body weight in kilograms multiplied by 30 ml. The resulting number of liters and you want to drink a day.