It is impossible to sit constantly following diets, organizing a stomach holiday periodically.Failure to bring about the principles of proper food behavior, health problems - metabolic disorders, endocrine diseases and gastrointestinal tract diseases.As a result, many people lose weight over time pass 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 evidenced by nutritionists and fitness coaches.It is not difficult to follow the principles of proper nutrition.The key is to carefully understand the basic rules of a balanced diet, to create a approximate menu for several days.In this situation, weight loss occurs slowly but safely, and the kilograms discarded do not return.
Principles of proper nutrition
Many have heard the main nutrition theses on television, from visiting doctors and people leading a healthy lifestyle.To reduce body weight without compromising health and maintaining results, you must follow the following rules:
- Eat often but in small portions.The food is better absorbed and the feeling of hunger does not occur if you take it in small quantities 5-6 times a day.The optimum interval between the dishes is 2-3 hours.It is not recommended to starve or miss meals.Otherwise, metabolism will slow down and problem areas will become more obvious.
- Give up fast carbohydrates.Candy and bakery products only temporarily extinguish hunger.You enjoyed sweets or dollars, and after an hour you will want to eat again.This will increase daily calorie content, mass set and cellulite.
- Make a dense and light dinner for breakfast.Metabolism slows down in the evening.Therefore, the last meal should be low calories and easily digest.Nutritionists recommend the use of dairy products - curd, kefir, yogurt for dinner.As a choice - low fat meat or fish, cooked or steamed.
- Take time for exercise.Even with a balanced diet, in the absence of motor activity, a set of mass appears.To maintain harmony more often, take aerobics several times a week for 30-40 minutes.Cardiocraction will help maintain muscle tones, improve cardiovascular and respiratory system function.
- Take into account the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult and difficult to make accurate calculations, but you need to at least determine the amount of beneficial substances and nutrients in the food.
Proper nutrition is a way of life.You have to keep it all the time, not for 2-4 weeks or several months.
More detailed consider the basic nutrients - proteins, fat and carbohydrates.They are in every product.Depending on the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body needs to fill the lack of useful substances after a while.
Squirrels are given an important role in developing a balanced diet.They are involved in muscle growth and development.Therefore, professional athletes are based on protein products.A person who only seeks to keep shape will have enough 1 g.Belts over 1 kg.
You can't completely give up fat to lose weight quickly.The deficiency of this nutrient is determined by the depletion of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day the weight of the weight plagues a feeling of weakness.Fat intake - 1.1 gr.1 kg mass.
Carbohydrates are an obstacle to losing weight.Most try to reduce the amount of this nutrient in the diet, forgetting that the body gives energy to carbohydrates.The daily rate ranges from 4 to 8 gr.1 kg mass.
The number of proteins, fat and carbohydrates is calculated separately, depending on gender, age and exercise level.
Daily calorie content
Many lose weight make up a diet based on the amount of calories of the day.This is a very conditional indicator that is calculated separately.In order to determine the calorie intake of consumed, sex, age, growth, initial body weight must be taken into account.
When creating a proper nutrition menu, it is unwise to rely on the calorie intake of the day.You can calculate the number of calories you have received along with the food, but it is problematic to deduct from this indicator during exercise.
Nutritionists are advised to reduce the approximate daily calorie intake by 10-20%to slow and safely.For example, a 30-year-old woman working in the office and is not going to exercise is enough to consume 1,800 kcal (growth-170/75 ratio) each day to avoid excess.If she needs to shape herself, she will have to reduce caloriers to 1400 per day.Disappointed weight will be fast if you reduce calorie levels by 30-40% and add physical activity.In this case, however, the likelihood of a diet is increased, and the well deteriorates.
You can calculate the daily calorie content using online calculators and applications to lose weight.
Options for each daily menu
This will make it easier to follow a proper diet if you make several basic dishes and snack options.Use these ideas and create a balanced menu to save a slender figure.
Breakfast options
- Oats or rice porridge, fruit salad, tea or sugar -free tea;
- 2-3 eggs, vegetable salad, tea or coffee omlet;
- low fat yogurt, fruits, sugar -free coffee, black or green tea;
- Cottage casserole adding fruit, tea.
South options
- Vegetable soup, low fat meat or steamed fish, vegetable garnish;
- Borsch, fried meat, boiled potatoes, vegetable salad, compote;
- Ear, steaming fish with vegetables or cereal sheep, salad, glass of juice.
Dinner options
- Steamed meat or fish, vegetable salad, tea;
- stew or vegetable stew, part of a little fatty meat or fish, tea;
- Cottage cheese with kefir, favorite fruits, tea.
Snack options
- Low fat curd, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low fat cheese.
By creating your diet according to such principles, you will easily get rid of extra pounds and keep the results.Weight loss will occur without stress as you do not need to follow the menu strictly and calculate the products in grams.You must periodically follow the daily calorie intake and organize fasting days at no more than once a week.