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.
The basics of proper nutrition
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:
- Foods rich in the chemical ingredients and flavor enhancers and flavor (chips, nachos, crackers, nuts, popcorn);
- Dry semi-finished products (mashed potatoes, in glasses, fast food, dry concentrated soups);
- Pastry and baking, the retention period calculated in months or years;
- Smoked food production and cooking (meat, fish) any fried food, sausages;
- Store-bought sauces.
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:
- Reducing calorie intake. Excess weight occurs when the body receives more calories than it can spend. Surpluses are deposited in reserve in the form of fat. To effectively lose weight, you should prefer low calorie diet, any other way does not exist.
- The maintenance of the normal amount of food. The main mistake people make when losing weight, reducing parts. To reduce the caloric content should not be, because usually the volume necessary for the body for normal functioning. A large range of low-calorie food allows you to get enough of it.
- Compliance with the water regime. This is the prerequisite of any healthy diet. Water plays an important role in the functioning of the body, helps cleanse, remove toxins, allowing you to quickly and effectively lose weight.
Diet for weight loss
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.
Main meal – Breakfast, dinner – the easiest
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.
A healthy diet
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:
- 30 percent of diet should be starchy foods. This is potatoes, bread, pasta, cereals. While it is best to choose whole grain varieties of food that are made up of cellulose. This allows a longer time feeling of satiety, promotes bowel cleansing and the restoration of his work. Whole grains contain more vitamins and minerals.
- Vegetables and fruit comprises 40 percent of the diet. You can use any vegetables, fresh, cooked, baked, boiled. Should drop only from the harvest – peas and corn. Fruit eliminate any, but their use must be individually, separately from each other. The diet can be and the sweet fruit they should eat up to 14 hours.
- Reduce the use of salt. Salty food retains in the body excess water that can cause problems with the circulatory system, the heart, the kidneys. It is worth remembering that store-bought food and spices contain huge amounts of salt, approximately 2/3 of the daily norm do it with the prepared food. If possible, is to reduce the amount of salt in cooking.
- The menu should include fish, which is an affordable source of protein, vitamins, minerals and unsaturated fat. Oily fish should be present in the diet at least twice a week. Meat should choose lean, cook it mostly steam, stew with vegetables or bake.
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.
Candy – possible or not?
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.
How to choose the optimal amount of meals?
It is true that proper nutrition for weight loss check the amount of servings. At a time only after the amount of food:
- Selection of cereals – not 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 fruit – part of two handprints;
- Meat, fish – the size of one piece is not more than the palm of a person.
The balance of the 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:
- Flour products;
- Fried foods (especially fast food – fast food);
- Solid fats (e.g. margarine);
- The final products (cream, pancake mix).
Recipes for healthy eating
Making a menu for the week, you can use the following available recipes diet.
Soup
Ingredients:
- 0.5 cabbage;
- 2 onions and carrots;
- 1 sweet pepper;
- 2 tomatoes;
- 3 litres of light vegetable, chicken broth or water;
- Salt and herbs.
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!
Fish in aspic
1 kg red fish, which takes:
- 1 onion;
- 1 carrot;
- 1 bell pepper;
- Relishes (celery, parsley, agar-agar);
- The juice of the lemon.
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 importance of water
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.