The healthy eating system has long been heard by people, especially those who have been trying to get rid of excess weight for a long time. Many people think that meals with such a diet are reduced to endless vegetables and soups, but that is far from the case.
The essence of a proper nutrition system
A healthy diet is a unique menu, designed so 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 full of various calorie calculators. Of course, the calorie counting system is efficient, but it is contrary to the main rule of healthy meals - the absence of sugar, salt and excess cholesterol.
What is the idea of proper nutrition? It is built on the correspondence of several important aspects:
- complete rejection of carbohydrates. Frequent consumption of foods and foods containing carbohydrates can lead to metabolic disorders, causing critical spikes in blood sugar levels. Confectionery and bakery products, alcohol, instant food, potatoes, corn, white rice are full of carbohydrates;
- sufficient intake of clean water. Drinking plenty of fluids not only helps to improve metabolism, but also removes all processed products from the body. The more a person drinks, the more active the metabolism and blood flow;
- including healthy fats in the menu. Oily fish, egg yolks, cold pressed oil, nuts - all these and other foods rich in healthy fats have a positive effect on health. They normalize the work of the gastrointestinal tract, and make the skin elastic, beautiful and capable of self-healing;
- vitamin use. Not a person can get all the vitamins, minerals and trace elements from cooked meals. It often happens that their amount in products is so small that it practically does not affect the metabolism. Meanwhile, beneficial substances help to improve the functioning of the body, restoring energy reserves;
- inclusion of fiber in the diet. Fiber is one of the most important elements of normal metabolism. It is mostly found in vegetables, cereals and fruits. Consumption of dietary fiber in large quantities is necessary for every person who wants to lose weight;
- three meals a day with 2-3 moderate snacks. In a proper diet, it is important to fully schedule meals so that you do not feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). You need to organize small snacks between them.
Calculation of nutrients to normalize metabolism
To activate weight loss, it is important to properly distribute the amount of nutrients that are taken into the diet. Protein and fiber play a major role in the menu: protein is the main building material for muscles. With its help, the body accelerates fermentation, and the fibers act as a "brush" that removes processed products from the body. Also, the diet must contain healthy fats that are responsible for the quality of skin, hair and nails.
To calculate your ideal daily nutrient intake, you need to use special calculators. For a detailed calculation of the energy composition of dishes and products, you can refer to special tables. Most finished products have an energy label on the packaging. Using these numbers, you can also successfully create your own individual menu.
People who strive for fast and quality weight loss should consider one important nuance. Proper nutrition is based on the principle of distribution of nutrients in accordance with the time of day. Biological rhythms are thought to affect metabolism, so protein, carbohydrates and fats are best for breakfast, fats, protein and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be the most in a healthy diet: protein is consumed in an amount of 1-2 grams per 1 kilogram of body weight.
Weight loss menu
Most people think that proper nutrition is expensive. However, this is not the case: such a system, on the contrary, helps save money, because it excludes from the diet sauces with a huge amount of carbohydrates, sweets and alcohol. By the way, the correct diet is almost the same as usual. The only difference is that the dishes use less fat and oil, and the cooking process mostly takes place on steam, cooking or baking.
The standard menu for a healthy weight loss diet is as follows:
Monday
Breakfast - porridge and green tea, snack - unsweetened pear. Lunch - vegetable soup with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken steak, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and unsweetened coffee, snack - a small banana. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of fermented baked milk. Dinner - steamed fish fillet and lettuce, snack - 2 poached eggs.
Wednesday
Breakfast - omelette of two eggs and black tea, 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 of two eggs and coffee without sugar, snack - banana. Lunch - pea soup with whole grain chips, snack - a glass of kefir. Dinner - 2 cooked fish cakes and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and unsweetened tea, snack - sweet apple. Lunch - buckwheat porridge with a portion of roast beef, snack - a glass of fermented roasted milk. Dinner - braised cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - casserole of fresh cheese and black coffee, snack - low-fat cottage cheese with walnuts 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 croutons from Borodino bread, snack - 2 biscuits with unsweetened black tea. Dinner - roast beef with beans and spinach, snack - a glass of kefir.
Proper nutrition is just as important as exercise to lose weight, feel good and improve brain activity. It doesn't take much to completely change your lifestyle. It is enough to supply the body with additional fiber, protein and healthy fats, as well as to establish a drinking regime.