What is proper nutrition?This is not a diet with a limited set of products, and not some abstract type of diet.The menu for every day can be made from ordinary dishes, and in the types of food you will also not have to be limited.The choice of healthy products, portion control and proper preparation are the key to harmony, health and excellent results in sports for those who are engaged.In addition, proper nutrition is much easier than any of the existing diets.It is enough to learn how to combine products.
Basic principles of proper nutrition
There are only two scientifically sound principles of proper nutrition.The first is the number of proteins, fats and carbohydrates in the diet, as well as its energy value, depend on the gender, age of a person, and his kind of occupation.Energy expenses should exceed the amount of nutrients that “comes” with food if a person seeks to lose weight.This applies to the entire menu of proper nutrition.
The second scientifically substantiated principle is a variety of products.In addition to macro elements, that is, proteins, fats and carbohydrates, the body needs vitamins, minerals, fiber.They are contained in food in different proportions.
The rest of the principles are additional in nature:
- Drink enough water.The norm is 30 ml per kilogram of weight for ordinary conditions, and 40 for high humidity and hot climate.Some scientists take into account water from soups, vegetables, and tea with coffee, others - no.It is enough for a simple user to know that more than 300 ml of hot drinks per day, and more than 1 portion of soup - excess;
- There is a time for regular intervals.Previously, this was called the “fractional nutrition principle”, but in the 2000s a number of studies were confirmed that there is 5-7 times a day only if you are a professional athlete, or you suffer from a disease that does not allow you to eat food in essential portions.For an ordinary person, enough every 3-5 hours, but strictly at the same time, so as not to overload the digestive organs, and maintain a stable level of blood glucose;
- The last meal - a couple of hours before bedtime.This is necessary that the nutrients manage to enter the bloodstream, and the body really restore at night, “repaired” the tissue damaged during physical activity, increased immunity, and did not engage in digestion of food;
- Moderation in food.Overflow, a feeling of heaviness and lethargy after eating are faithful satellites of obesity and excess weight.Most people should get up from the table with a feeling of light hunger.The latter does not apply to athletes and advanced fitness trainers, they should eat so much that saturation occurs, and all the planned calories, proteins, fats and carbohydrates were in the body, and not just “planned”;
- The basis of the diet is whole natural products.Yes, approximately 20% of energy can be obtained with dried fruits, properly cooked vegetable canned foods, and frozen meat and fish, but it is better to cook from whole cereals, fresh vegetables, low -fat meat and fish, which were not subjected to prolonged frost.Residents of the northern regions should pay attention to sauer vegetables;
- Limiting simple carbohydrates.For a person engaged in physical labor, strength training, or there is no fundamental difference when there are simple carbohydrates.For an ordinary person, it is better to “surround” the strength training with them, and choose only fruits, dried fruits, or low -fat sweets like marshmallows.The total share of sweets in the diet should not exceed 10-20% calorie content.The second digit is for physically active;
- Breakfast is better to eat.But filling the first meal depends on the speed of absorption of carbohydrates.There are people who quickly digest and learn such food.They do not recommend breakfast of empty oatmeal, even with fruits or honey.This is better as the first meal to eat eggs, or low -fat meat with any boiled croup, for example, with buckwheat;
- A large amount of fried foods is equal to the unhealthy liver and violations of fat metabolism.That is why food for proper nutrition is advised to extinguish, bake, and cook on grill, but not fry in a large amount of oil.Maximum - fry chicken breast or vegetables in a small amount of coconut or olive oil, and there is no more than a couple of once a week
Useful and harmful products for weight loss
Modern science has abandoned the concept of harmful products.Food is divided into natural and not very.The latter should not be more than 20% in the diet.Natural are cereals of whole grains, meat, fish, bird eggs, fish caviar, dairy products with a low percentage of fat content, natural vegetable oils, high -quality butter, nuts, dried fruits, fruits, vegetables, and honey.“Dose” for weight loss, sources of simple carbohydrates need - these are dried fruits, fruits, and honey.Nuts are also limited due to high calorie content.It is impossible to exclude egg yolks and butter - they contain animal fat necessary for the synthesis of sex hormones.Girls who have not eaten it for years are encountered by menstrual cycle disorders, a deterioration in the quality of the skin, hair, nails.
Processed foods that can be eaten on proper nutrition are pasta from solid wheat grades, bread from coarse flour, and bran “balls”.Conditionally useful processed food includes Hercules oatmeal without adding sugar, buckwheat and wheat flakes, whole grains.
Sweets, sweets, semi-finished products and fast food, 3 in 1 drinks, coffee with cream from a machine gun, soda, juice and alcohol are better to reduce to the required minimum.Is there any food from which they recover?Modern dietetics claims that the matter is not in certain products, but in the general calorie content of the diet.Yes, a girl who feeds on shawarma, mcdonald, sweets and coffee 3 in 1 easier to gain weight than the one who cooks buckwheat, chicken, and cuts salads from cucumbers.But the reason is not only as food, but in the fact that it is more calorie per 100 g of weight.With the same size, the girl simply gets more excess energy.
On proper nutrition, it is advised to exclude all the above, in Fast-Food networks, limit yourself to a salad with chicken breast or shrimp, and American or sugar tea, in the dining rooms there is a side dish of cereals and meat or fish, and on “mackening holidays”-sit closer to meat, vegetables, and fruits.
Important:Alcohol according to WHO standards can be drunk in the amount of two glasses of 150 ml of dry wine per week, or two bottles of 0.33 beer.But even this amount violates the metabolism of fats and the work of the liver, therefore, in the phase of active weight loss, alcohol is better to “give the enemy”.
Proper nutrition for fusion: menu for a week
There are two options for compiling a menu.Usually on the Internet they write something like a set of dishes that are not related to each other, which you need to cook for yourself every day.This is not a prerequisite.The whole progressive world has long been using the so -called “Block Cooking” for weight loss.
It is selected two days a week, usually Sunday and Wednesday.These days, two meat or fish and fish dish are prepared, one large dish of stewed vegetables, and 2-3 types of cereals are boiled.Further, the portions "Krupa plus protein", and "protein plus vegetables" are laid out in containers.It remains only to take fruits with you, or cut a salad of vegetables.
The menu “for aesthetes” and lovers of cooking can look like this every day.
Monday
In the morning we heat the oatmeal, add a grated apple and a spoonful of protein or cottage cheese.For lunch - a portion of meat or fish with broth, stewed vegetables, cereals or pasta in the form of a hot dish.For dinner - stewed mushrooms with vegetables, a portion of brown rice.Snacks- fruits, a handful of nuts, yogurt or cottage cheese with a high protein content.You can eat a boiled egg if on this day there was no omelet for breakfast.Those who do not have enough protein can add casserole to the diet
Tuesday
Cut an apple, bake in a microwave, pull out the middle, mix with cottage cheese, add flax seeds or chia, and sweetener.You will get breakfast.You can supplement it with tea or coffee with cinnamon.For lunch - vegetable or fish soup, vegetable salad, with whole grain bread.Put a little chicken breast in the salad to get the protein.Dinner - baked potatoes, plus rustic cheese or unsolved Brynza.Snacks are the same, the menu is suitable for vegetarians, if you change the breast for soy products.
Wednesday
A whole grain toast for breakfast is a great start to the day, if you add to it a creamy cottage cheese, or homemade cheese and a little honey.Hungry?Eat any more vegetable salad and drink coffee.For lunch, you can cook pumpkin puree soup with chicken breast, and season it with a drop of butter.Dinner - a fish or a chest with a vegetable salad, a decoction of rosehips without sugar.
Thursday
Protein omelet is good when 2 whole eggs are added to the proteins.So, 4 proteins, 2 eggs, grain bread and green smoothies from apple, celery and parsley to start this day.For lunch - any chicken soup, and a vegetable salad.Do not add mayonnaise to the water.Dinner - fish or seafood steamed with baked potatoes.
Friday
Cottage cheese with fruits is a breakfast of the gourmet, especially if the cottage cheese is natural and medium fat content.You can add a spoonful of milk and beat everything with a blender to get a delicious curd dessert.For lunch - soup with salmon or Mackerel, plus a vegetable salad.Dinner - cottage cheese casserole with fruits.
Saturday
Oatmeal or buckwheat flakes with berries.You can add cottage cheese or protein protein.Lunch is a dish of stewed ordinary or colored cabbage, meat cutlet or low-fat fish.Vegetable juice.Dinner - barley porridge, stewed beef without adding fat.
Sunday
A glass of milk, pancakes of zucchini or pumpkin.For lunch soup, and a salad of vegetables with the addition of corn.Dinner - grill fish with vegetables.
Important: a snack can be chosen independently, this menu is not a dogma.To effectively reduce weights, the volume of portions must be calculated based on the daily energy need
How to organize proper nutrition for weight loss?
The rate of weight loss should not exceed 1 kg per week.It is necessary to calculate the calorie content in such a way as to drop from 500 to 1000 g per week.This is usually achieved by a decrease in daily calorie content by 200-300 kcal from the need for energy.In the meters of calories of the Fat Sikret type, you need to choose “slow weight loss”.Higher rates will lead to weight loss due to muscle mass.This increases the risk of osteoporosis, significantly worsens the appearance of the figure and slows down metabolism.If you continue to lose weight too fast, you will need to eat very little to maintain weight.This is difficult, and therefore get better after strict diets.
Proper nutrition for weight loss is not a diet.Sit a week, drain a kilogram of water, and then return to the fast food restaurant.It is necessary to adhere to such a diet for about 12-15 weeks in order to seriously reduce weight.Then the weight is supported.1-2 portions of cereals or bread are added to the diet, and they rest from calorie deficiency.If it is necessary to continue weight loss, they return to it after a few months.
Proper nutrition should accompany feasible physical activity.WHO recommends half an hour of aerobic activity every day.Healthy women need to add strength work with their own body or burden to maintain metabolism at a good level.