The role of proper nutrition in order to reduce weight we know almost everything. But not everyone understands what is meant by healthy eating. Some advised to abandon the consumption of meat and go on a vegetable diet, others are actively losing weight on buckwheat with yogurt. Where to find the truth, is not clear. It is necessary to understand what is proper nutrition for weight loss, and how to throw off those extra pounds without losing your health.
The basics of proper nutrition
The basis of any healthy diet in the first place is the rejection of the use of objectively harmful food. What is meant by harmful food? Many in this category include carbohydrates, others argue that the cause of obesity is the consumption of fatty food, there are supporters of the version about the harm protein.
In fact, the main principle of proper diet – a balanced diet. On the table must be present proteins, fats and carbohydrates in certain proportions. And by bad food, which definitely should give up, currently include the following products and dishes:
- A food rich in chemical ingredients and flavor enhancers and flavor (chips, nachos, crackers, nuts, popcorn);
- Dry semi-finished products (mashed potatoes in jars, fast foods, dry concentrated soups);
- Pastry and baking, the retention period which is calculated by months or years;
- Smoked food production and cooking (meat, fish) any fried food, sausage;
- Store-bought sauces.
Most of these products harms the internal organs, not to mention the fact that these substances are deposited on the sides and hips. The other natural foods you can eat. Even potatoes with bacon and bread can be on the table, but certainly not the basis of the diet.
Adhering to proper nutrition for weight loss you should pay attention to the following principles:
- Reducing calorie intake. Excess weight occurs when the body receives more calories than he can spend. Surpluses are deposited in reserve in the form of fat. To effectively lose weight, you should prefer low calorie diet, no other way exists.
- Maintaining the usual amount of food. The main mistake people make when losing weight reducing portions. To reduce the caloric content should not be, because the usual volume required by the body for normal functioning. A large volume low calorie food allows you to get enough of it.
- Compliance with the water regime. It is a prerequisite of any healthy diet. Water plays an important role in the functioning of the body, it helps cleanse, remove toxins, allowing you to quickly and effectively lose weight.
Diet for weight loss
Proper diet is the basis of competent slimming. In order to make it easier to follow low-calorie diet and to avoid breakdowns, should not wait for severe bouts of hunger. This will help smaller meals.
Meals in small amounts 5-6 times a day will keep the satiety, small portions are more efficiently absorbed. The breaks between meals should not exceed 2-2,5 hours, enough for complete digestion and utilization of the received energy by the body.
The hunger strike is strictly prohibited. There are systems of fasting, but they can be used only on doctor's appointments, and conducted strictly under the supervision of a specialist. Self-starvation at home may cause harm.
Nutritionists advise to adhere to a separate food, which is different in composition products are used separately from each other. This is necessary to ensure that the bowel had the opportunity to more efficiently and quickly digest food.
It is worth noting that rapid weight loss can trigger health problems, so it's best to stick to the basics of good nutrition for weight loss, and did not achieve his goal at any cost.
During the active burning of fat in the blood come to burn the accumulated fat tissue toxins. It is important to gradually lose weight to poisons are promptly removed from the body through the excretory system.
For decent results it is recommended to combine healthy eating with physical activity. It is sufficient to introduce a mandatory morning exercises in your schedule, more time outdoors, to walk.
Main meal – Breakfast, dinner – the easiest
Another important tenet of proper nutrition – Breakfast is obligatory. The morning meal is in any case impossible to miss. It does not matter what goals people to lose weight or just improve your health.
Many people do not feel the need for food in the morning, so delaying the first meal for several hours. This often occurs for the reason that before people ate too much at a later time.
It is important to understand that the body after waking up needs energy and nutrients. After a night the Breakfast allows you to start the metabolism and charge your body with energy for the whole day.
If they do not want, you should do a light Breakfast, but at the same time nutritious. It is important to focus not on the amount of food and its quality. The best dishes for the morning will be a variety of cereals with fruit or berries, vegetables, salads, boiled eggs or cheese.
Lunch usually happens after noon, and the evening people have time to get hungry. To make such a food break is impossible. Not to pass for dinner to help correct the bite. To satisfy the arising of hunger can drink a glass of water or eat a fruit.
Dinner should be the lightest diet should pick up without the calories. For quick weight loss between dinner and the following Breakfast should take no longer than 10 hours, recommendations do not eat after 18 hours is not conducive to weight loss. The last meal should be no later than 2 hours before bedtime.
Menu evening meal can include a light vegetable salads on the side and lean meat, dairy products, protein-rich, eggs, broths. These dishes most quickly leave the stomach, and the man can comfortably in time to go to sleep.
After dinner must be light exercise, you can leisurely stroll or do household chores. Before bed to stave off possible starvation should drink kefir or yogurt, eat an Apple.
Healthy eating
Diet involves adherence to certain rules in the selection of products and dishes. To maintain your figure and health you need to use healthy eating tips:
- 30 percent of diet should be starchy foods. It's potatoes, bread, pasta, cereal. While it is best to choose whole grain varieties of foods that are composed of cellulose. It allows for longer feel satiety, promotes bowel cleansing and the restoration of his work. Whole grain contains more vitamins and minerals.
- Vegetables and fruit comprise 40 percent of the diet. You can use any vegetables in fresh, boiled, baked, steamed. Should drop only from harvest – peas and corn. Fruit resolved of any, but to use them it is necessary individually, separately from each other. The diet can be and sweet fruits, they should eat up to 14 hours.
- Reduce the use of salt. Salty food retains in the body excess water that can cause problems with the circulatory system, heart, kidneys. It is worth remembering that store-bought foods and condiments contain huge amounts of salt, about 2/3 of the daily norm do it with a ready meal. If possible, is to reduce the amount of salt in cooking.
- The menu should include fish, which is an affordable source of protein, vitamins, minerals, and unsaturated fats. Fatty fish should be present in the diet at least twice a week. Meat should choose lean, cook it mostly steamed, stew with vegetables or bake.
Tip! In the day you need to eat at least five different vegetables and fruits. Do not think that this is difficult. For example, for Breakfast you can eat a banana, a snack before lunch – a salad of cucumber and tomato. Afternoon – salad with carrots, and at night allowed the bull's eye.
You will be interested: a review article how many calories in a banana, what vitamins it contains and what diseases protect the body.
In the hot summer days you want to include in the diet more fresh vegetables. This will allow season great save, to saturate the body with vitamins and minerals, to reduce the consumption of cooking time. In the heat of the body difficult to cope with heavy food.
Sweets – possible or not?
Excess weight often contributes to the use of sugar. It contains a large number of in confectionery, sweet Breakfast, alcoholic beverages. It is advisable finished sweets to replace natural products such as honey, fruits, dried fruits, berries and even vegetables.
Sugar to drop is not difficult, it is only some time not to use it when cooking. Excluded from the diet of sweets gradually. If it is difficult to implement, it should at least replace white refined sugar to brown. You can treat yourself sometimes dark chocolate.
It is strictly forbidden to substitute artificial sugar substitutes – aspartame and others. They are very harmful to the body, these synthetic substances are contained in many confectionery products.
How to choose the optimal amount of servings?
Adhering to proper nutrition for weight loss monitor the amount of servings. At one time only the following amount of food:
- Selection of cereals – no more than one knuckle;
- Whole grain bread – 2 slices per day;
- Dairy products (milk, yogurt, kefir, fermented baked milk) – 1 Cup;
- Natural cheese – 200 g;
- Vegetables and fruits – a portion of two handprints;
- Meat, fish – the size of one piece is not more than the palm of a person.
Balance food
The basics of good nutrition include the important principle is balance of the basic nutritive substances – proteins, fats, carbohydrates. Because the body is obtained from food, not only energy, but also important substances necessary for normal functioning of all organs.
Foods have different nutritional value, and reducing the number and volume of food possible shortage of essential items. A balanced diet allows to avoid such consequences as fatigue, decreased attention and working capacity, deterioration of the skin, nails, hair.
A complete protein must be ingested constantly, it is the main building material for muscle tissue. It is particularly important that a sufficient amount of protein received in the period of physical activity. The diet should contain lean meat including Turkey and chicken, fish, eggs and dairy products.
It is important to consume carbohydrates for weight loss, this is the second mandatory component of the diet when proper nutrition. You should prefer slow carbohydrates, which for a long time absorbed by the body, providing it with energy.
Sources of complex carbohydrates are cereals, brown rice, most cereals, pasta from durum wheat, whole grain bread, natural bread, baked potato. Their use is recommended for Breakfast and lunch.
An important part of a healthy diet fats. To meet the need of fat, enough to include in your daily menu meat, fish, nuts, vegetable oil, dark chocolate, cheese and even bacon. Proven, that eating fat helps burn saturated lipids, which were placed in problem areas.
Fats but the fats are different. When we speak about the dangers of fat, it is very useful TRANS-fats from the eating of which really worth to refuse. To harmful sources of TRANS fats include:
- Flour products;
- Fried food (especially fast food – fast food);
- Solid fats (like margarine);
- The finished products (cream, pancake mix).
Recipes for healthy eating
Making a menu for the week, you can use the following available recipes nutrition.
Soup
Ingredients:
- 0.5 cabbage;
- 2 onions and carrots;
- 1 sweet bell pepper;
- 2 tomato;
- 3 litres of light vegetable, chicken broth or water;
- Salt and herbs.
All the vegetables are crushed and put in a pot, pour broth or water and brought to a boil. The willingness of the vegetables is determined by the willingness of carrots. Before shutting down for 5-7 minutes, add salt to taste and Bay leaf. Before giving on a table soup sprinkled with herbs. You can add a spoon of sour cream.
Pay attention to the recipe for barley in the slow cooker. Recommended!
Fish in aspic
1 kg red fish to take:
- 1 onion;
- 1 carrot;
- 1 bell pepper;
- Relishes (celery, parsley, agar-agar);
- The juice of a lemon.
For three hours, boil the fins, tail and head, gradually removing the foam. After an hour of cooking, add herbs and chopped vegetables. An hour and a half to drop the fish pieces. Boil everything for another half hour and remove the meat with vegetables.
The fish carefully disassemble the pieces, put them into a bowl for the filler. Garnish with vegetables and herbs, slices of lemon. Fish strain the broth several times through a cheesecloth and pour the prepared fish. At night to leave in a cold place.
The importance of water
The human body of vital water. Drinking regime is one of the principles of proper nutrition. About eating a sufficient quantity of pure water is said a lot and often. But not everyone knows that the amount of water you need to drink per day can be calculated independently.
Limitations and tips that a day should drink 2-2,5 liters of water, is not justified. This is an average result, to understand the water demand of a particular person, it should body weight in kilograms multiplied by 30 ml. of the Obtained the number of liters and you want to drink in a day.