The system of healthy eating has long been heard by people, especially those who have long been trying to get rid of extra pounds. Many people think that with such a diet, food means an infinite amount of vegetables and broth, but this is by no means the case.
The essence of a proper nutrition system
A healthy diet is a unique menu that is designed to help your body get the nutrients it needs in a timely manner, without feeling hungry and accumulating toxic ballast. A proper diet allows you to speed up your metabolism, improve brain activity, boost immunity and activate weight loss.
Social media and apps are packed with a variety of calorie calculators. Of course, the calorie counting system is effective, but it contradicts the main rule of a healthy diet - the absence of sugar, salt and excess cholesterol.
What is the idea of proper nutrition? It is based on matching several important aspects:
- complete rejection of carbohydrates. Frequent consumption of carbohydrate-rich foods and foods can lead to metabolic disorders that cause a critical jump in blood sugar levels. Sweets and baked goods, alcohol, instant foods, potatoes, corn, white rice are full of carbohydrates;
- consuming a sufficient amount of clean water. Consuming a lot of fluids not only improves metabolism but also removes all processed products from the body. The more one drinks, the more active the metabolism and blood flow;
- adding healthy fats to the menu. Fatty fish, egg yolks, cold-pressed oil, nuts - all of these and other foods rich in healthy fats have a positive effect on health. They normalize the work of the gastrointestinal tract and make the skin supple, beautiful and self-healing;
- use of vitamins. Not all vitamins, minerals and trace elements can be obtained from cooked foods. It is often the case that the amount in the products is so small that it has virtually no effect on metabolism. Meanwhile, useful substances help to improve the functioning of the body, replenish energy reserves;
- incorporating fiber into the diet. Fiber is one of the most important components of normal metabolism. It is mostly found in vegetables, grains and fruits. Consumption of large amounts of dietary fiber is mandatory for anyone who wants to lose weight;
- three meals a day with 2-3 moderate snacks. With proper nutrition, it is important to distribute food completely so that you do not feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Small snacks should be arranged between them.
Calculation of nutrients to normalize metabolism
Proper activation of the nutrients consumed in the diet is important to activate weight loss. Protein and fiber play a big role in the menu: protein is the main building block of muscles. It helps the body speed up fermentation and the fiber acts as a "brush" that removes processed products from the body. In addition, the diet should include healthy fats that are responsible for the quality of the skin, hair and nails.
You need to use special calculators to calculate your ideal daily nutrient intake. You can find special tables for the detailed calculation of the energy composition of foods and products. Most finished products have an energy label on their packaging. You can also successfully create your own custom menu with these numbers.
Those looking for fast and quality weight loss need to consider an important nuance. Adequate nutrition is based on the principle of nutrient distribution according to the time of day. Biological rhythms are also thought 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 most in a healthy diet: 1-2 grams per kilogram of a person’s weight should be consumed.
Slimming menu
Most people think that proper nutrition is expensive. However, this is not the case: on the contrary, such a system saves money by excluding sauces containing huge amounts of carbohydrates, sweets and alcohol from the diet. Otherwise, the right diet is almost the same as a regular diet. The only difference is that the food uses less fat and oil and the cooking process is mainly done by steaming, boiling or frying.
The standard menu for a healthy weight loss diet is as follows:
Monday
Breakfast - porridge and green tea, snack - unsweetened pears. Lunch - vegetable soup with rye bread croutons, snack - cottage cheese. Dinner - vegetable salad and stewed chicken, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and unsweetened coffee, snacks - a little banana. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of fermented fried milk. Dinner - steamed fish fillet and lettuce, snack - 2 poached eggs.
Wednesday
Breakfast omelette with two eggs and black tea, snack with cottage cheese raisins. Lunch - low - fat fish soup, snack - medium - sized bananas. 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 wholemeal crisp, 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, snacks - sweet apples. Lunch - buckwheat porridge with a serving of fried beef, snack - a glass of fermented fried milk. Dinner - stewed cabbage with minced chicken, snack - cottage cheese.
Saturday
Breakfast - curd 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 fillet, snack - 2 soft-boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage cabbage soup and Borodino bread croutons, snack - 2 biscuits with unsweetened black tea. Dinner - roast beef with beans and spinach, snack - a glass of kefir.
Proper nutrition is just as important as exercise to increase weight loss, well-being and brain activity. It doesn’t take much to completely change your lifestyle. It is enough to supply the body with additional fiber, protein and healthy fats and to establish a drinking regime.