It is impossible to sit constantly in the diet, regularly arranged for the belly celebrations.Failure to comply with the basic principles of proper food leads to health problems -metabolic disorders, endocrine system diseases and the stomach gastrointestinal system.Therefore, many people will decrease in proper nutrition over time.Helps maintain body weight at a certain level of stress and hunger without strokes.
Useful and healthy foods help maintain the harmony of life.This is evidenced by nutritionists and fitness coaches.It is not difficult to follow the principles of proper nutrition.The most important thing is to thoroughly understand the basic rules of a balanced diet, to create an approximate menu for several days.In this situation, weight loss occurs slowly but safely, and discarded kilograms do not return.
Principles of proper nutrition
Many have heard the main theses of proper nutrition on TV, from participating doctors and people leading a healthy lifestyle.To reduce your body weight, you must follow the following rules without harm to health and results:
- Eat often, but in small portions.The food is more absorbed and the feeling of hunger does not occur if it takes small quantities 5-6 times a day.The optimum interval between meals is 2-3 hours.It is not recommended to starve or skip the food.Otherwise, metabolism slows down and problematic areas will become more obvious.
- Fold the fast carbohydrates back.Sweets and bakery products only temporarily extinguish hunger.After enjoying sweets or dollars, he wants to eat again in an hour.This increases your daily calorie content, mass stock and cellulite appearance.
- Make a dense and light dinner.Metabolism slows down in the evening.Therefore, the last meal should be low calories and easy to digest.Nutritionists recommend the use of dairy products - cottage cheese, kefir, yogurt for dinner.As an option - low greasy meat or fish, cooked or steamed.
- Devotes time to physical effort.Even in the absence of motor activity, mass stock occurs in a balanced diet.He walks more frequently to maintain harmony and deals with 30-40 minutes several times a week.Cardiocracio promotes the sound of the muscles and improves the functioning of the cardiovascular and respiratory system.
- Note the amount of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to make accurate calculations, but at least approximately the content of foods and nutrients should be determined.
Proper nutrition is a lifestyle.You have to keep up and not for 2-4 weeks or more months.
The main nutrients should be considered in more detail - proteins, fats and carbohydrates.These are included in each product.Taking into account the principles of proper nutrition, the balance of these elements must be maintained.Otherwise, the body will require a lack of useful substances after a while.
Squirrels play an important role in developing a balanced diet.They are involved in the growth and development of muscles.Therefore, professional athletes rely on protein products.A person who wants to maintain only one form is sufficient 1 g.Belts 1 kg mass.
You can't completely leave the fats to lose weight quickly.The lack of this nutrient leads to the depletion of the nervous system to weaken the heart muscle.The skin becomes dry and sensitive and a feeling of weakness during the day.Fat consumption rate - 1.1 gr.1 kg weight.
Carbohydrates are the stumbling block of weight loss.Most try to reduce the amount of nutrients in their diet, forgetting that carbohydrates give the body's energy.The daily norms are 4 and 8 gr.1 kg weight.
The number of proteins, fats and carbohydrates should be calculated separately, depending on gender, age and physical effort.
Daily calorie
A lot of weight loss forms the diet, taking into account daily calorie content.This is a very conditional indicator that is calculated separately.In order to determine the standard of calorie consumed, gender, age, growth, and initial body weight must be taken into account.
It is necessary to rely on daily calories when compiling the proper nutrition menu.You can calculate the number of calories you have received with food, but it is problematic to deduct this indicator during physical effort.
For slow and safe weight loss, nutritionists recommend that you reduce your approximate daily calorie by 10-20%.For example, a 30 -year -old woman who works in the office and does not go to the sport is sufficient to consume 1800 kcal every day (growth and weight of 170/75) so as not to obtain excessive.If you need to shape yourself, you must reduce your calorie number to 1400 daily.Losing weight will be fast if you reduce calorie content by 30-40% and add exercise.In this case, however, the likelihood of diet decomposition and the deterioration of well rusting increases.
You can calculate your daily calorie content with online calculators and weight loss applications.
Opportunities for every day menu menu
It is easier to follow the right nutrition if it offers many options for main food and snacks.Use the following ideas and create a balanced menu to preserve the slender figure.
Morning options
- oats or rice porridge, fruit salad, tea or coffee without sugar;
- 2-3 eggs, vegetable salad, tea or coffee omelet;
- Low greasy yogurt, fruits, coffee sugar, black or green tea;
- Curd -casserole dish, fruit and tea.
Lunch opportunities
- vegetable soup, low greasy meat or steamed fish, vegetable garnish;
- Borsch, fried meat, cooked potatoes, vegetable salad, compote;
- Ear, steamed fish with vegetables or cereals, salad, a glass of juice.
Dinner opportunities
- steamed meat or fish, vegetable salad, tea;
- Roasted or stacked vegetables, a piece of low fatty meat or fish, tea;
- Curd kefir, favorite fruits, tea.
Snack options
- Low greasy cottage cheese, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low greasy cheese.
After structure of these principles of diet, you can easily get rid of extra pounds and retain results.Weight loss occurs without stress because you do not have to follow the menu strictly, and you have to count on the products with a gram.From time to time you need to track your daily calorie content and get fasting days once a week.