The system of healthy eating has long been heard by people, especially those who have long been trying to shed extra pounds. Many people think that meals on such a diet boils down to endless vegetables and broths, but this is nowhere near the case.
The essence of the system of proper nutrition
Healthy eating is a unique menu that is designed in such a way that the body receives the necessary nutrients in a timely manner, does not feel hungry and does not accumulate toxic ballast. Proper nutrition allows you to speed up metabolism, improve brain activity, strengthen immunity and activate weight loss.
Social media and apps are overflowing with a multitude of calorie calculators. Of course, the calorie counting system is effective, but it contradicts the main rule of healthy meals - the absence of sugar, salt and excess cholesterol.
What is the Idea of Proper Diet? It builds on the correspondence of several important aspects:
- complete rejection of carbohydrates. Frequent consumption of foods and foods containing carbohydrates can lead to metabolic disorders that lead to critical jumps in blood sugar. Confectionery and baked goods, alcohol, ready meals, potatoes, corn, white rice are full of carbohydrates;
- adequate supply of clean water. Drinking a lot not only helps improve your metabolism, but it also removes any processed products from the body. The more a person drinks, the more active their metabolism and blood flow are;
- Inclusion of healthy fats in the menu. Oily fish, egg yolks, cold-pressed oil, nuts - all these and other foods rich in healthy fats have positive health effects. They normalize the work of the gastrointestinal tract and make the skin elastic, beautiful and capable of self-healing;
- the use of vitamins. Not all vitamins, minerals and trace elements can be obtained from cooked food by one person. It often happens that their amount in products is so small that it practically does not affect metabolism. In the meantime, useful substances help improve the functioning of the body and replenish energy reserves;
- Intake of fiber in the diet. Dietary fiber is one of the most important elements of normal metabolism. Most of it is found in vegetables, grains, and fruits. Consuming fiber in large quantities is a must for any person looking to lose weight;
- three meals a day with 2-3 moderate snacks. With proper nutrition, it is important to fully distribute meals so as not to feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them you need to arrange small snacks.
Calculation of nutrients to normalize metabolism
In order to activate weight loss, it is important to properly distribute the amount of nutrients in the diet. Protein and fiber play a major role in the diet: Protein is the main building block for the muscles. With its help, the body speeds up fermentation, and fiber acts like a "brush" that removes processed products from the body. In addition, the food must contain healthy fats, which are responsible for the quality of the skin, hair and nails.
In order to calculate your ideal nutrient intake per day, you need to use special calculators. For a detailed calculation of the energy composition of food and products, you can refer to special tables. Most finished products have an energy label on the packaging. You can also use these numbers to successfully create your own customized menu.
People who are aiming for quick and high-quality weight loss should consider one important nuance. Correct nutrition is based on the principle of the right time of day distribution of nutrients. Biological rhythms are believed to be reflected in metabolism, so proteins, carbohydrates, and fats are best for breakfast, fats, proteins, and fiber for lunch, and proteins and fiber for dinner. Traditionally, protein should be the most in a healthy diet: protein is consumed in the amount of 1-2 grams per 1 kilogram of a person's body weight.
Slimming menu
Most people think that eating right is expensive. But this is not the case: such a system, on the contrary, helps to save money, since it excludes from the diet sauces with a large amount of carbohydrates, confectionery and alcohol. Otherwise, proper nutrition is almost the same as usual. The only difference is that the dishes use less fat and oil and the cooking process is mostly done with steam, boiling or baking.
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 croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken chop, snack - a glass of low-fat kefir.
Tuesday
Breakfast - cereal and unsweetened coffee, snack - a small banana. Lunch - soup with meatballs and a slice of borodino bread, snack - a glass of fermented baking milk. Dinner - steamed fish fillet and lettuce, snack - 2 poached eggs.
Wednesday
Breakfast - an omelette with two eggs and black tea, a snack - cottage cheese with raisins. Lunch - low-fat fish soup, snack - medium-sized banana. Dinner - vegetable stew with chicken breast, snack - sour apple.
Thursday
Breakfast - fried eggs from two eggs and coffee without sugar, snack - banana. Lunch - pea soup with whole grain chips, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snack - 2 kiwi.
Friday
Breakfast - low-fat cottage cheese pancakes and unsweetened tea, snack - sweet apple. Lunch - buckwheat porridge with a serving of baked beef, snack - a glass of fermented baking milk. Dinner - stewed cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - cottage cheese casserole and black coffee, snack - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with whole grain bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillets, snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and borodino bread croutons, snack - 2 biscuits with unsweetened black tea. Dinner - baked beef with beans and spinach, snack - a glass of kefir.
Eating right is just as important as exercise to losing weight, feeling good, and increasing brain activity. It doesn't take much to completely change your lifestyle. It is enough to provide the body with additional fiber, proteins and healthy fats and to establish a drinking cure.