It is impossible to sit on a constant diet, arranging stomach holidays from time to time.Failure to follow the principles of proper food behavior causes health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, many people who lose weight over time switch to proper nutrition.It helps maintain body weight at a certain level without stress and hunger strike.
Useful and healthy food helps to maintain harmony for life.This is clarified by nutritionists and fitness trainers.It is not difficult to follow the principles of proper nutrition.The main thing is that the basic rules of a balanced diet are well understood, creating an approximate menu for several days.In this situation, the weight is reduced, slowly, but safely, and renounced kilograms do not return.
Proper nutrition theory
Many heard the main research of proper nutrition on TV, which from doctors and people leading a healthy lifestyle.To reduce body weight without loss of health and keep results, you need to follow the following rules:
- Eat frequently, but in small portions.Food is better absorbed, and there is no feeling of hunger if you take it in less quantity 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not recommended to keep food hungry or leave.Otherwise, the metabolism will slow down, and the problem area will become more pronounced.
- Rapid carbohydrates deny.Sweet and bakery products only temporarily extinguish hunger.After enjoying sweets or money, after an hour you would like to eat again.This will increase the presence of daily calorie content, a set of mass and cellulite.
- Make breakfast dense and light dinner.By evening the metabolism slows down.Therefore, the final food should be low -chilli and easily digestible.Nutritionists recommend using dairy products - cottage cheese, kefir, yogurt for dinner.As an alternative - low -bans or fish, cooked or boiled.
- Dedicate time for physical exertion.Even with a balanced diet in the absence of motor activity, a mass is set.To maintain harmony, it is walking more often, attached to aerobics several times a week for 30–40 minutes a week.Cardiocates will help support muscles in tone, improve the functioning of the heart and respiratory system.
- Keep in mind the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult and difficult to calculate accurately, but you need to determine the materials of useful substances and nutrients in food at least.
Proper nutrition is a lifestyle.You need to follow it continuously, not 2-4 weeks or for several months.
It is necessary to consider the main nutrients in more detail - protein, fat and carbohydrates.They are inherent in each product.Subject to the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, after some time the body needs to fill the deficiency of useful substances.
Squirrels are given an important role in making a balanced diet.They participate in muscle development and development.Therefore, professional athletes bends on protein products.A person who wants to maintain only one form will have 1 gram enough.Per 1 kg mass per belt.
You cannot leave fat completely to lose weight quickly.Lack of this nutrient leads to a deficiency of the nervous system, which weakens the heart muscle.The skin becomes dry and sensitive, and losing weight during the day causes a feeling of weakness.Fat consumption rate - 1.1 GR.1 kg mass.
Carbohydrate is a stumstation to lose weight.Most diets try to reduce the amount of this nutrient, forget that it is carbohydrate that gives energy to the body.The daily criteria varies from 4 to 8 GR.1 kg mass.
The number of protein, fat and carbohydrates is calculated individually based on the level of penis, age and physical exertion.
Daily calorie content
Many lost weight diets make diet, keeping in mind the daily calorie content.It is a very conditional indicator that is calculated individually.To determine the ideal of consumed calories, it is necessary to take into account the penis, age, increase, early body weight.
It is unfair to rely on daily calorie content when compiling proper nutrition menu.You can calculate the number of calories obtained with food, but it is problematic to cut from this indicator during physical exertion.
For slow and safe weight loss, nutritionists are advised to reduce daily calorie content by 10–20%.For example, a 30-year-old woman working in the office and does not go to the game, it is sufficient to consume 1800 kcal (development ratio and mass-170/75) every day so that there is no more profit.If he needs to bring himself to shape, he will have to reduce the number of calories per day by 1400.If you reduce calorie content by 30-40% and add physical activity, weight loss will be faster.However, in this case, the possibility of breaking from a diet increases the decline in well.
You can calculate daily calorie content in applications to use online calculator and lose weight.
Options for menu for every day
If you make many options for main food and snacks, it will be easy to follow proper nutrition.Use the following ideas and create a balanced menu to preserve a diluted figure.
Breakfast options
- Oats or rice porridge, fruit salad, tea or coffee without sugar;
- 2-3 eggs, vegetable salads, tea or coffee omelets;
- Low -tort curd, fruits, coffee, black or green tea without sugar;
- Cottage cheese casserole with addition of fruits, tea.
Lunch options
- Vegetable soup, low meat or boiled fish, vegetable side dish;
- Bores, baked meat, boiled potatoes, vegetable salads, companies;
- Boiled fish, salad, a glass of juice with ears, a vegetable or grain side dish.
Dinner options
- Boiled meat or fish, a salad of vegetables, tea;
- Vegetable stew or casserole, low meat or fish, a part of tea;
- Cottage cheese with kefir, favorite fruits, tea.
Snack option
- Low -cotes cheese, curd or kefir;
- Fruit or berries;
- nuts seeds;
- Low -pot.
Your diet has been made according to such principles, you will easily get rid of extra pounds, keep the results.Losing weight would be without stress, as you do not need to follow the menu strictly, calculate the products by grams.From time to time, you need to track daily calorie content and arrange for fasting days for more than once a week.