It is impossible to constantly sit on diets, periodically arranging the holidays of the abdomen.Failure to comply with the principles of proper food behavior leads to health problems - metabolic disorders, diseases of the endocrine system and gastrointestinal tract.Therefore, many losing weight over time switch to proper nutrition.It helps to maintain body weight at a certain level without stress and hunger strikes.
Useful and healthy food helps to maintain harmony for life.This is evidenced by nutritionists and fitness trainers.It is not difficult to adhere to the principles of proper nutrition.The main thing is to thoroughly understand the basic rules of a balanced diet, make an approximate menu for several days.In this situation, weight loss occurs slowly, but safely, and the discarded kilograms do not return.
Principles of proper nutrition
Many heard the main theses of proper nutrition on TV, from the attending doctors and people leading a healthy lifestyle.To reduce body weight without harm to health and keep the results, you need to adhere to the following rules:
- Eat often, but in small portions.Food is better absorbed, and a feeling of hunger does not occur if you take it in small quantities 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not recommended to starve or skip meals.Otherwise, metabolism will slow down, and problem areas will become more obvious.
- Refuse fast carbohydrates.Sweets and bakery products only temporarily quench hunger.Having enjoyed sweets or bucks, after an hour you will want to eat again.This will lead to an increase in daily calorie content, a set of mass, and the appearance of cellulite.
- Make breakfast dense and light dinner.The metabolism slows down by evening.Therefore, the last meal should be low -calorie and easily digestible.Nutritionists recommend using dairy products - cottage cheese, kefir, yogurt for dinner.As an option - low -fat meat or fish, cooked or steamed.
- Devote time to physical exertion.Even with a balanced diet in the absence of motor activity, a mass set occurs.To maintain harmony, it is more often walking on foot, engage in aerobics for 30-40 minutes several times a week.Cardiocractions will help to support the muscles in tone, improve the functioning of the cardiovascular and respiratory system.
- Take into account the amount of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to make accurate calculations, but you need to at least approximately determine the content of useful substances and nutrients in food.
Proper nutrition is a lifestyle.You need to adhere to it constantly, and not for 2-4 weeks or several months.
It is necessary to consider the main nutrients in more detail - proteins, fats and carbohydrates.They are contained in each product.Subject to the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after some time requires to fill in the lack of useful substances.
Squirrels are given an important role in building a balanced diet.They participate in the growth and development of muscles.Therefore, professional athletes lean on protein products.A person who only seeks to maintain a form will have enough 1 g.Belts per 1 kg of mass.
You can’t completely abandon fats to quickly lose weight.The deficiency of this nutrient leads to the depletion of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day the losing weight torments a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.
Carbohydrates are a stumbling block of losing weight.Most try to reduce the amount of this nutrient in the diet, forgetting that it is carbohydrates that give the body energy.The daily norm varies from 4 to 8 gr.1 kg of mass.
The number of proteins, fats and carbohydrates is calculated individually depending on the gender, age and level of physical exertion.
Daily calorie content
Many losing weight make up the diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.To determine the norm of calorie consumed, it is necessary to take into account gender, age, growth, initial body weight.
It is unreasonable to rely on daily calorie content when compiling the menu of proper nutrition.You can calculate the number of calories received along with food, but it is problematic to deduct from this indicator during physical exertion.
For slow and safe weight loss, nutritionists are advised to reduce approximate daily calorie content by 10–20%.For example, a 30-year-old woman working in the office and does not go in for sports, it is enough to consume 1800 kcal every day (the ratio of growth and mass-170/75) so as not to gain excess.If she needs to bring herself into shape, she will have to reduce the number of calories to 1400 per day.Losing weight will be swift if you reduce calorie content by 30–40% and add physical activity.However, in this case, the likelihood of a breakdown from a diet, a deterioration in well -being increases.
You can calculate the daily calorie content using online calculators and in applications for losing weight.
Options for the menu for every day
It will be easier to adhere to proper nutrition if you make up several options for the main meals and snacks.Use the following ideas and create a balanced menu to preserve a slender figure.
Breakfast options
- oat or rice porridge, fruit salad, tea or coffee without sugar;
- Omlet of 2-3 eggs, vegetable salad, tea or coffee;
- low -fat yogurt, fruit, coffee without sugar, black or green tea;
- Cottage cheese casserole with the addition of fruits, tea.
Lunch options
- vegetable soup, low -fat meat or steamed fish, vegetable side dish;
- borsch, baked meat, boiled potatoes, vegetable salad, compote;
- Ear, steamed fish with a vegetable or cereal side dish, salad, a glass of juice.
Options of dinner
- steamed meat or fish, a salad of vegetables, tea;
- stew or casserole of vegetables, a portion of low -fat meat or fish, tea;
- Cottage cheese with kefir, favorite fruit, tea.
Snack options
- low -fat cottage cheese, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low -fat cheese.
Having built your diet according to such principles, you will easily get rid of extra pounds, keep the results.Losing weight will occur without stress, since you do not have to strictly follow the menu, calculate the products by grams.Periodically, you need to track daily calorie content and arrange fasting days no more than once a week.