The role of the proper diet to reduce weight, we know almost everything. However, not everyone understands what is meant by a healthy diet. Some advise you to refrain from eating meat and go on a vegetable diet, others are active weight loss on the buckwheat with yogurt. Where is the truth, is not clear. It is necessary to understand what is proper nutrition for weight loss, and how to throw off these extra pounds without losing your health.
On the basis of any healthy diet is the first and foremost is the refusal of the use of objectively harmful food. What is meant by bad food? Many in this category are carbohydrates, others argue that the cause for obesity is eating fatty foods, are supporters of the version about the harm protein.
In fact, the main principle of proper diet – a balanced diet. On the table must be present proteins, fats and carbohydrates in certain proportions. And with the bad food, that is certainly to be put up, currently include the following products and dishes:
Most of these products harms the internal organs, not to mention the fact that these substances are deposited on the sides and hips. The other natural foods you can eat. Even potatoes with bacon and bread can be on the table, but certainly not on the basis of the diet.
It is true that proper nutrition for weight loss you should pay attention to the following principles:
Proper nutrition is the basis of competent weight loss. That would be easier to follow low-calorie diet and to avoid breakdowns, should not wait for severe attacks of hunger. This will help the smaller meals.
Meals in small portions 5-6 times a day will keep the satiety, small portions are more effectively absorbed. The breaks between meals should not exceed 2-2,5 hours, enough for complete digestion and utilization of the received energy for the body.
In the hunger strike, is strictly prohibited. There are systems of fasting, but they can be used only on medical appointments and conducted strictly under the supervision of a specialist. Self-starvation at home can cause damage.
Nutritionists advise that after the separate food that is different in the 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 should be noted that rapid weight loss can cause health problems, it is best to stick to the basics of good nutrition for weight loss, and did not reach its target for any price.
During the active burning of fat in the blood, is come, to burn the accumulated fat tissue toxins. It is important to gradually lose weight that toxins are immediately removed from the body through the excretory system.
For decent results it is advisable to combine healthy nutrition with physical activity. This is enough to introduce a mandatory morning exercises in your schedule, more time outdoors, to walk.
Another important principle of proper diet – Breakfast is mandatory. The morning meal is in any case impossible to miss. No matter what goals people to lose weight or just improve your health.
Many people do not feel the need for food in the morning, so delaying the first meal for a few hours. This often happens for the reason that before people ate too much at a later time.
It is important to understand that the body after waking up to the needs of energy and nutrients. After a night of Breakfast, which allows you to start the metabolism and fill your body with energy for the whole day.
If you don't want to give you 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 dishes for the morning will be a variety of cereals with fruit and berries, vegetables, salads, boiled eggs or cheese.
Lunch usually happens around noon and in the evening people have time to get hungry. That would be such a food break is impossible. Not to pass on the dinner, to help correct the bite. To meet, arising from hunger, you can drink a glass of water or eat a fruit.
Dinner should be the lightest diet should pick up without the calories. For quick weight loss during dinner and after Breakfast was to last more than 10 hours a recommendation, do not eat after 18 hours is not conducive to weight loss. The last meal must be no later than 2 hours before bedtime.
Menu evening meal can include a 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 be comfortable in time to go to bed.
After dinner must be light exercise, you can leisurely stroll or do household chores. Before bed to stave off possible starvation drink kefir or yogurt, eat an Apple.
Diet includes the observance of certain rules in the selection of products and dishes. To maintain your figure and health, you'll need to use healthy eating tips:
Tip! On the day you need to eat at least five different vegetables and fruits. Do not think that this hard. For example, for Breakfast you can eat bananas, a snack before lunch – a salad of cucumbers and tomatoes. Afternoon – salad with carrots and night allowed the bull's eye.
You will be interested: a review of the article how many calories in a banana, what vitamins it contains and what the disease, which protect the body.
In the hot summer days, you want to include in the diet more fresh vegetables. This will allow season great save to saturate the body with vitamins and minerals, reduce the consumption of cooking time. In the heat of the body difficult to cope with hard food.
Excess weight often contributes to the use of sugar. Contains a large number of in the confectionery, sweet Breakfast, alcoholic beverages. It is advisable finished candy to replace natural products, such as honey, fruit, dried fruit, berries and also vegetables.
Sugar to drop is not difficult, this is only some of the time we don't use in cooking. Excluded from the diet of sweets gradually. If it is difficult to implement, that would at least replace the white refined sugar to brown. You can afford sometimes dark chocolate.
It is strictly forbidden to substitute artificial substitutes of sugar – aspartame and others. They are very harmful to the body, these synthetic substances, which are contained in many confectionery products.
It is true that proper nutrition for weight loss check the amount of servings. At a time only after the amount of food:
The basics of good nutrition include the important principle is balance of the basic nutritive substances – proteins, fats, carbohydrates. Because the body is obtained from food, not only energy, but also important substances necessary for the normal functioning of all organs.
Foods have different nutritional values, and reduce the number and quantity of the food, the possible lack of essential items. With a balanced diet, which makes it possible to prevent such consequences, such as fatigue, reduced attention and working capacity, deterioration of the skin, nails and hair.
A complete protein must be ingested continually, it is the main building material for muscle tissue. It is particularly important that a sufficient amount of protein, received in the period of physical activity. The diet should contain a lean meat including Turkey and chicken, fish, eggs and dairy products.
It is important to consume carbohydrates for weight loss, this is the second mandatory component of the diet when proper nutrition. You should prefer slow carbohydrates, which for a long time, which is absorbed into the body, providing it with energy.
Source of complex carbohydrates, which are cereals, brown rice, most cereals, pasta from durum wheat, whole-grain bread, natural bread, baked potatoes. Their use is recommended for Breakfast and lunch.
An important part of a healthy diet fat. To meet the needs of fat, enough to include in your daily menu meat, fish, nuts, vegetable oils, dark chocolate, cheese and even bacon. Proven, that eating helps burn the fat, saturated lipids, which have been placed in the problem areas.
Fat, but the fats are different. When talking about the dangers of fat, this is very useful, TRANS-fat out of the eating which is really worth to be rejected. For harmful sources of TRANS fats include:
Making a menu for the week, you can use the following available recipes diet.
Ingredients:
All the vegetables are crushed and put in the pot, pour broth or water and bring to a boil. The willingness of the vegetables is determined by the willingness of carrots. Prior to the closure for 5-7 minutes, add salt to taste and Bay leaf. Before giving on a table soup sprinkled with herbs. You can add a tablespoon of sour cream.
Pay attention to the recipe for barley in slow cooker. We recommend!
1 kg red fish, which takes:
For three hours, boil the fins, tail and head, gradually removing the foam. After one hour of cooking, add the herbs and chopped vegetables. An hour and a half to drop the pieces of fish. Leave everything for another half hour and remove the meat with vegetables.
The fish and carefully disassemble the pieces, put them in a bowl for the filler. Garnish with vegetables and herbs, slices of lemon. The fish, strain the broth several times through cheesecloth and pour into a prepared fish. At night leave in a cold place.
The human body of vital water. Drinking regime is one of the principles of proper nutrition. On eating adequate amounts of clean water, which is said a lot and often. However, not everyone knows that the amount of water you should drink per day is calculated independently.
Limitations and tips that are a day drink 2-2,5 liters of water, is not justified. This is the average result, to understand the water demand of a specific person, should be the body weight in kilograms multiplied by 30 ml. from the Obtained number of litres and you want to drink on the day.
