The healthy eating system has long been heard by people, especially those who have been trying to get rid of those extra pounds for a long time. Many people think that meals on this diet are all about vegetables and endless broths, but this is far from the case.
The essence of the proper nutrition system
Healthy nutrition 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. A proper diet allows you to accelerate metabolism, improve brain activity, strengthen immunity and activate weight loss.
Social media and apps are overflowing with a variety of calorie calculators. Sure, the calorie counting system is effective, but it goes against the main rule of healthy meals - no sugar, no salt, no excess cholesterol.
What is the idea of proper nutrition? It is built on matching several important aspects:
- complete rejection of carbohydrates. Frequent consumption of foods and foods containing carbohydrates can lead to metabolic disorders, causing critical jumps in blood sugar levels. Confectionery and baked goods, alcohol, instant food, potatoes, corn, white rice are overflowing with carbohydrates;
- sufficient intake of clean water. Drinking plenty of fluids not only helps improve metabolism, but also removes all processed products from the body. The more a person drinks, the more active their metabolism and blood flow;
- inclusion of healthy fats in the menu. Fatty 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 also make the skin elastic, beautiful and capable of self-healing;
- the use of vitamins. Not all vitamins, minerals and trace elements can be obtained by a person from cooked dishes. It often happens that their amount in products is so small that it practically does not affect metabolism. Meanwhile, useful substances help improve the functioning of the body, replenishing energy reserves;
- inclusion of fiber in the diet. Fiber is one of the most important elements of normal metabolism. Most are found in vegetables, grains and fruits. The consumption of dietary fiber in large quantities is mandatory for anyone who wants to lose weight;
- three meals a day with 2-3 light snacks. In proper nutrition, it is important to fully distribute meals so you don't feel hungry. The ideal number of main meals is 3 (breakfast, lunch, dinner). Among them, you need to organize small snacks.
Calculation of nutrients to normalize metabolism
To activate weight loss, it is important to correctly distribute the amount of nutrients consumed in the diet. Protein and fiber play an important role in the menu: protein is the main building block of muscles. With its help, the body accelerates fermentation and the fiber acts as a "brush" that removes processed products from the body. In addition, the diet should 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 consult special tables. Most ready-to-eat products have an energy label on their packaging. Using these numbers, you can also successfully create your individual menu.
People looking for fast, high-quality weight loss should consider an important nuance. Proper nutrition is based on the principle of distributing nutrients according to the time of day. Biological rhythms are believed to be reflected in metabolism, so protein, carbs and fat are best for breakfast, fat, protein and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be the maximum in a healthy diet: protein is consumed in the proportion of 1-2 grams per 1 kilogram of a person's weight.
slimming menu
Most people think that proper nutrition is expensive. However, this is not so: this system, on the contrary, helps to save money, as it excludes sauces with a huge amount of carbohydrates, confectionery and alcohol from the diet. Otherwise, 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 is mostly carried out with steaming, boiling 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 broth with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and steamed chicken cutlet, 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 boiled fermented milk. Dinner - steamed fish fillet and leaf salad, snack - 2 poached eggs.
Wednesday
Breakfast - an omelet of 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 wholegrain chips, snack - a glass of kefir. Dinner - 2 steamed fish balls and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and unsweetened tea, snack - sweet apple. Lunch - buckwheat porridge with a serving of roast beef, snack - a glass of fermented milk. Dinner - boiled cabbage with chopped 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 wholemeal bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillets, snack - 2 boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and Borodino bread croutons, snack - 2 cookies with unsweetened black tea. Dinner - roast beef with beans and spinach, snack - a glass of kefir.
Eating well is just as important as exercising 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, protein and healthy fats, as well as establish a consumption regime.