It is impossible to constantly sit on diets and regularly arrange the holidays in the stomach.Failure to comply with the principles of proper food behavior leads to health problems - metabolic disorders, diseases of the endocrine system and gastrointestinal tract.Therefore, many losses change over time to proper nutrition.It helps maintain body weight at a certain level without stress and hunger strikes.
Useful and healthy food helps maintain harmony for life.This is shown in nutritionists and fitness trainers.It is not difficult to comply with the principles of proper nutrition.The most important thing is to thoroughly understand the basic rules of a balanced diet, make an approximate menu for several days.In this situation, weight loss occurs slowly but surely, and the discarded kilograms do not return.
Principles of proper nutrition
Many heard the most important theses about proper nutrition on television, from the participating doctors and people who led a healthy lifestyle.To reduce body weight without damage to health and keep the results, you must comply with the following rules:
- Eat often, but in small portions.Food is better absorbed and a feeling of hunger does not occur if you take it in small amounts 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not recommended to starve or skip meals.Otherwise, metabolism will slow down and the problem areas will be more obvious.
- Need quick carbohydrates.Candy and bakery products only turn off temporarily hunger.After enjoying sweets or bucks, after an hour you would like to eat again.This will lead to an increase in daily calorie, a set of mass and the appearance of cellulite.
- Make breakfast close and light dinner.Metabolism is slowing down the evening.Therefore, the last meal must be low calorie and easily digestible.Nutrition experts recommend using dairy products - cottage cheese, kefir, yogurt for dinner.As an option - fat fat meat or fish, cooked or steamed.
- Spend time for physical exertion.Even with a balanced diet in the absence of motor activity, a mass set occurs.To maintain harmony, it goes on foot more often, engaging in aerobics for 30-40 minutes several times a week.Cardiocractions will help support the muscles of tone, improve the functioning of the cardiovascular and respiratory system.
- Take into account the amount of proteins, fat and carbohydrates, vitamins and trace elements.It is difficult and difficult to make accurate calculations, but you have to determine at least about to determine the content of useful substances and nutrients in foods.
Proper nutrition is a lifestyle.You must constantly adhere to it and not for 2-4 weeks or several months.
It is necessary to consider the most important nutrients in more detail - proteins, fat and carbohydrates.They are contained in each product.Subject to the principles of proper nutrition, it is necessary to maintain the balance between these elements.Otherwise, after some time, the body requires to fill the lack of useful substances.
Squirrels are given an important role in building a balanced diet.They participate in the growth and development of muscles.Therefore, professional athletes lean on protein products.A person who only tries to maintain a form will have enough 1 g of belts per1 kg mass.
You can't quite give up fat too quickly to lose weight.Lack of this nutrient leads to depletion of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day the lost weight plagues a feeling of weakness.Fat consumption degree - 1.1 gr 1 kg mass.
Carbohydrates are a stumble block losing weight.Most people try to reduce the amount of this nutrient in the diet and forget that it is carbohydrates that give the body energy.The daily norm varies from 4 to 8 gr 1 kg mass.
The number of proteins, fat and carbohydrates is calculated individually depending on gender, age and level of physical exertion.
Daily calorie content
Many lose weight make up the diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.In order to determine the norm for intake of calorie, it is necessary to take into account gender, age, growth, initial body weight.
It is unreasonable to rely on daily calorie when you collect the menu with proper nutrition.You can calculate the number of calories received along with food, but it is problematic to extract this indicator during physical exertion.
Too slow and safe weight loss is advised of nutritionists to reduce approximate daily calorie content by 10-20%.For example, a 30-year-old woman who works in the office and does not go in for sports, it is enough to consume 1800 kcal every day (the relationship between growth and mass-170/75) so as not to get excess.If she needs to bring herself in shape, she will have to reduce the number of calories to 1400 per day.Day.Losing weight will be quick if you reduce the calorie content by 30-40% and add physical activity.In this case, the likelihood of a collapse from a diet is increased, a deterioration of well -developing.
You can calculate the daily calorie content using online calculators and in applications to lose weight.
Options for the menu for each day
It will be easier to adhere to proper nutrition if you constitute more options for the most important meals and snacks.Use the following ideas and create a balanced menu to preserve a slim figure.
Breakfast options
- oat or rice porridge, fruit salad, tea or coffee without sugar;
- Omlet of 2-3 eggs, vegetable salad, tea or coffee;
- Make -fat yogurt, fruit, coffee without sugar, black or green tea;
- Cottage cheese stew with the addition of fruits, tea.
Lunch settings
- Vegetable soup, low -fat meat or steamed fish, vegetable side dishes;
- Borsch, baked meat, boiled potatoes, vegetable salad, compott;
- Ear, steamed fish with a vegetable or grain side, salad, a glass of juice.
Opportunities for dinner
- steamed meat or fish, a salad of vegetables, tea;
- stew or vegetables of vegetables, part of meat or fish, tea;
- Cottage cheese with kefir, favorite fruit, tea.
Snack options
- Cottage cheese with low fat fat, yogurt or kefir;
- fruit or berries;
- Nuts, Seeds;
- Make cheese.
After building your diet according to such principles, you will easily get rid of extra pounds, keep the results.Losing weight will occur without stress as you do not have to follow the menu strictly, calculate the products with grams.On a regular basis, track daily calorie and arrange fasting days no more than once a week.