A healthy eating system has long been heard by people, especially those who have been trying to get rid of extra pounds for a long time. Many people think that with such a diet, food will boil down to endless vegetables and broths, but this is far from the case.
The essence of a proper nutrition system
Healthy eating is a unique menu designed to ensure that the body receives the necessary nutrients on time, does not feel hungry and does not accumulate toxic ballasts. A proper diet can speed up metabolism, improve brain function, strengthen immunity and activate weight loss.
Social media and apps are full of different calorie calculators. Of course, the calorie counting system is effective, but it contradicts the basic rule of healthy eating - the absence of sugar, salt and excess cholesterol.
What is the idea of proper nutrition? It is based on the compatibility of several important aspects:
- complete rejection of carbohydrates. Frequent consumption of carbohydrate-rich foods and foods can lead to metabolic disorders that cause critical spikes in blood sugar levels. Confectionery and bakery products, alcohol, ready meals, potatoes, corn, white rice are full of carbohydrates;
- fairly clean water intake. 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 his metabolism and blood flow become;
- Inclusion of healthy fats in the menu. Oily fish, egg yolks, cold pressed butter, nuts - all this and other foods rich in healthy fats have a positive effect on health. They normalize the function of the gastrointestinal tract, as well as make the skin elastic, beautiful and self-healing;
- use of vitamins. Not all vitamins, minerals and trace elements can be obtained from food cooked by one person. It often happens that the amount of products is so small that it has virtually no effect on metabolism. At the same time, nutrients help to improve the body's function, replenish 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. Consumption of large amounts of dietary fiber is necessary for anyone who wants to lose weight;
- Eat three times a day with 2-3 medium snacks. Proper nutrition is important to avoid starvation. The optimal number of main dishes is 3 (breakfast, lunch, dinner). You need to arrange small snacks between them.
Calculation of nutrients to normalize metabolism
To activate weight loss, it is important to properly distribute the amount of food consumed in the diet. Protein and fiber play a big role in the menu: protein is the main building material for muscles. With its help, the body accelerates fermentation, and the fiber acts as a "brush" that removes processed products from the body. The diet should also include healthy oils that are responsible for the quality of skin, hair and nails.
You need to use special calculators to calculate your ideal daily food intake. You can refer to special tables for a detailed calculation of the energy content of foods and products. Most finished products have an energy label on the packaging. Using these numbers, you can also successfully create your own personal menu.
People trying to lose weight quickly and efficiently should take into account 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 proteins, carbohydrates and fats are best for breakfast, fats, proteins and fiber for lunch, and protein and fiber for dinner. Traditionally, a healthy diet should have the most protein: protein is consumed at the rate of 1-2 grams per 1 kilogram of body weight.
Weight loss menu
Most people think that proper nutrition is expensive. But this is not the case: such a system, on the contrary, helps to save money, because it eliminates large amounts of carbohydrates, confectionery and sauces containing alcohol from the diet. Otherwise, a proper diet is almost the same as usual. The only difference is that the dishes use less fat and oil, and the cooking process is mainly steamed, boiled or baked.
The standard menu for a healthy diet to lose weight is as follows:
Monday
Breakfast - porridge and green tea, snack - unsweetened pears. Lunch - vegetable broth with rye bread, snack - cottage cheese. Dinner - vegetable salad and steamed chicken chops, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and sugar-free 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 fillets and leafy salad, snack - 2 boiled eggs.
Wednesday
Breakfast - an omelet with two eggs and black tea, snack - cottage cheese with raisins. Lunch - low-fat fish soup, snack - medium-sized bananas. Dinner - vegetable casserole with chicken breast, snack - sour apples.
Thursday
Breakfast - two scrambled eggs and unsweetened coffee, snack - banana. Lunch - whole grain crispy pea soup, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and unsweetened tea, snack - sweet apples. Lunch - buckwheat porridge with a piece of cooked beef, snack - a glass of fermented baked milk. Dinner - sauerkraut 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 whole grain bread, snack - 2 kiwi. Dinner - green beans with steamed fish fillets, snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apples. Lunch - cabbage soup and Borodino bread crumbs, snack - 2 biscuit cookies with unsweetened black tea. Dinner - beef cooked with beans and spinach, snack - a glass of kefir.
Eating right is just as important as losing weight, feeling good and exercising to increase brain activity. It doesn't take much to completely change your lifestyle. It is enough to provide the body with extra fiber, protein and healthy fats, as well as to establish a drinking regime.