It is impossible to constantly sit on diets, periodically organizing the abdomen's holidays.Failure to comply with the principles of correct food behavior leads to health problems: metabolic disorders, diseases of the endocrine system and gastrointestinal tract.Therefore, many losing weight over time pass to proper nutrition.It helps to maintain body weight at a certain level without stress and hunger strokes.
Useful and healthy food helps to maintain harmony for life.This is highlighted by fitness nutritionists and instructors.It is not difficult to adhere to the principles of correct diet.The main thing is to fully understand the basic rules of a balanced diet, make an approximate menu for several days.In this situation, the weight loss occurs slowly, but in safety and discarded kilograms do not return.
Principles of correct nutrition
Many have heard the main theses of proper nutrition on TV, from doctors and people who guide a healthy lifestyle.To reduce body weight without damage to health and maintain the results, it is necessary to adhere to the following rules:
- He often eats, but in small portions.Food is better absorbed and a feeling of hunger does not occur if you take it in small quantities 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not advisable to starve or skip meals.Otherwise, the metabolism will slow down and the problems will become more evident.
- Refuse fast carbohydrates.Sweets and baked goods to only temporarily turn off hunger.Having appreciated the desserts or dollars, after an hour you want to eat again.This will lead to an increase in daily caloric content, a series of mass and the appearance of cellulite.
- Prepare dense and light breakfast.The metabolism slows down in the evening.Therefore, the last meal should be at low level and easily digestible.Nutritionists recommend the use of Lattiero -Caseari products: Cottage, Kefir, Yogurt for dinner.As an option - meat or fish with low fat, cooked or steam.
- Dedicate time to physical effort.Even with a balanced diet in the absence of motor activity, a mass set occurs.To maintain harmony, it is more often walking on foot, engaging in aerobics for 30-40 minutes several times a week.Cardiocractions will help to support muscles in the tone, improve the functioning of the cardiovascular and respiratory system.
- Take into account the quantity of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to carry out accurate calculations, but it is necessary to determine at least approximately the content of useful substances and nutrients in food.
Proper nutrition is a lifestyle.It is necessary to constantly adhere to it and not for 2-4 weeks or several months.
It is necessary to consider the main nutrients in more detail: proteins, fats and carbohydrates.They are contained in each product.Except for the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after some time requires filling the lack of useful substances.
Squirrels receive an important role in the construction of a balanced diet.Participate in the growth and development of the muscles.Therefore, professional athletes rely on protein products.A person who only tries to maintain a shape will have 1 g enough.Belts for 1 kg of mass.
You cannot completely abandon fats to quickly lose weight.The lack of this nutrient leads to the exhaustion of the nervous system, to the weakening of the heart muscle.The skin becomes dry and sensitive and during the day the loser weight torments a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.
Carbohydrates are an stumbling block of weight loss.Most try to reduce the amount of this nutritious in the diet, forgetting that they are carbohydrates that give energy to the body.The daily standard varies from 4 to 8 gr.1 kg of mass.
The number of proteins, fats and carbohydrates is calculated individually according to the genre, age and physical effort level.
Daily caloric content
Many losing weight constitute the diet, taking into account the daily caloric content.This is a very conditional indicator that is calculated individually.To determine the rule of calories consumed, it is necessary to take into account the genre, age, growth, initial body weight.
It is unreasonable to rely on the daily calories content when filling in the menu of proper nutrition.It is possible to calculate the number of calories received together with food, but it is problematic to deduct from this indicator during physical effort.
For a slow and safe weight loss, nutritionists are recommended to reduce the approximate daily calorie content of 10-20%.For example, a 30-year-old woman who works in the office and does not go for sport, it is sufficient to consume 1800 kcal every day (the ratio between growth and mass-170/75) so as not to earn in excess.If he needs to get fit, he will have to reduce the number of calories to 1400 per day.Losing weight will be quick if you reduce the caloric content of 30-40% and add physical activity.However, in this case, the probability of a break from a diet increases, a deterioration of well -being increases.
It is possible to calculate daily calorie content using online calculators and in the applications to lose weight.
Options for the menu for each day
It will be easier to adhere to correct nutrition if different options for meals and main snacks are formed.Use the following ideas and create a balanced menu to preserve a slender figure.
Breakfast options
- Porridge of oat or rice, fruit salad, tea or sugar -free coffee;
- Omlet of 2-3 eggs, vegetable salad, tea or coffee;
- low -fat yogurt, fruit, sugar -free coffee, black or green tea;
- Cottage cheese saucepan with the addition of fruit, tea.
Lunch options
- Vegetable soup, low fat or steam fish, vegetable side dish;
- Borsch, baked meat, boiled potatoes, vegetable salad, composed;
- Ear, steam fish with a side dish of vegetables or cereals, salad, a glass of juice.
Dinner options
- steam meat or fish, vegetable salad, tea;
- stew or vegetable saucepan, a portion of meat or fish with low fat, tea;
- Cheese Cottage with Kefir, favorite fruit, tea.
Snack options
- Cheese Cottage with low fat, yogurt or kefir;
- fruits or berries;
- walnuts, seeds;
- Low fat cheese.
Having built your diet according to these principles, you will easily get rid of extra kilos, keep the results.Losing weight will occur without stress, since it is not necessary to strictly follow the menu, calculate the products for grams.Periodically, it is necessary to keep track of the daily calorie contents and organize days of fasting no more than once a week.