It is always impossible to sit on diets, organizing the stomach holidays periodically.Failure to adhere to appropriate food behavioral principles results in health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, many of them lose weight over time changing to proper nutrition.It helps to keep body weight at a certain level without stress and hunger strikes.
Useful and healthy food helps to maintain consistency for life.This is clearly at nutritions and fitness trainers.It is not difficult to adhere to the principles of proper nutrition.The main thing is to get a good understanding of basic dietary rules, to be near -menu for several days.In this case, weight loss occurs slowly, but safely, and the kilograms are not discarded.
The principles of proper nutrition
Many people heard the main thesis associated with proper nutrition on television, from the doctors and people who led a healthy lifestyle.To reduce body weight without prejudice to health and maintain the results, you must adhere to the following rules:
- Eat often, but in small parts.The food is better, and a hunger feeling does not occur if you take it in small quantities 5-6 times a day.The best interval between meals is 2-3 hours.It is not recommended to hurt or skip meals.Otherwise, metabolism will be delayed, and problem areas will be clearer.
- Refusal of rapid carbohydrates.Sweets and baking products do not temporarily hungry.After enjoying sweets or bucks, after an hour you will want to eat again.This will result in an increase in daily calorie content, mass series, and cellulite appearance.
- Make a dense and light breakfast dinner.The evening metabolism slows.Therefore, the last meal should be low -calorie and can be easily digested.Nutrition recommends to use dairy products - cottage cheese, kefir, yogurt for dinner.As an option - meat or low -fish, cooked or steamed.
- Spending time on the physical tendency.Even with a balanced diet in the absence of motor activity, mass -tacar occurs.To keep harmony, it is often walking on foot, engaged in aerobics for 30-40 minutes a few times a week.Cardocractions will help support the muscles in tone, improve the functioning of the cardiovascular and respiratory system.
- Include the amount of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to make universe calculations, but you need at least useful substances and nutrients to determine in food.
Proper nutrition is a lifestyle.You must always adhere to, and not for 2-4 weeks or several months.
The main nutrients need to be considered in more detail - proteins, fats and carbohydrates.They are in every product.Subject to the principles of appropriate nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after some time must fill the lack of useful substances.
Squirrels are given an important role in building a balanced diet.They participate in the growth and development of muscles.Therefore, professional athletes continue on protein products.A person who only wants to keep a form will have enough 1 g.Belts per 1 kg of mass.
You can not completely abandon fats to lose weight quickly.The deficiency of this nutrient has resulted in the consumption of the nervous system, weakening the heart muscle.The skin becomes dry and delicate, and during the day the weight is losing a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.
Carbohydrates are an obstacle to lose weight.Most try to reduce the amount of this nutrient in the diet, forgetting that it is carbohydrates that give the energy of the body.The daily norm varies from 4 to 8 gr.1 kg of mass.
The number of proteins, fats and carbohydrates are calculated depending on gender, age and level of physical intelligence.
Daily calorie content
Many people lose the diet, taking into account the daily calorie material.This is a very conditional indicator calculated alone.To determine the calorie norm spent, gender, age, growth, initial body weight need to be considered.
It is unreasonable to rely on daily calorie content while compiling the appropriate nutrition menu.You can calculate the number of calories received and food, but it is up to you to deduct this indicator during the physical.
For slow and safe weight loss, it is recommended to reduce daily calorie nutrients 10-20%.For example, a 30-year-old woman working in the office and does not enter for sports, it is enough to eat 1800 kcal every day (the growth ratio and Mass-170/75) so that they do not get excess.If she wants to give herself in shape, she will have to reduce the number of calories to 1400 per day.Lose weight quickly if you reduce the calorie content about 30-40% and if you add physical activity.However, in this case, the likelihood of a dietary breakdown, deterioration increases in good.
You can calculate the daily calorie content using online calculators and in applications to lose weight.
Options for the menu for each day
It will be easier to adhere to proper nutrition if you make some options for the main meals and snacks.Use the following ideas and create a flat menu to preserve a slim figure.
Breakfast options
- oat porridge or rice, fruit salad, tea or coffee without sugar;
- Omlet of 2-3 eggs, vegetable salad, tea or coffee;
- Low -fat yogurt, fruit, coffee without sugar, black tea or green tea;
- Casserole cottage cheese with fruit, add tea.
Lunch options
- Vegetable soup, low -fat meat or steamed fish, vegetable side dish;
- Borsch, baked meat, boiled potatoes, vegetable salad, compassion;
- Ear, steamed fish with vegetable or cereal side dish, salad, glass of juice.
Dinner options
- meat or steamed fish, vegetable salad, tea;
- stew or vegetable casserole, part of meat or low fish, tea;
- Cottage cheese with kefir, favorite fruit, tea.
Snack options
- cheese, yogurt or kefir;
- fruit or berries;
- nuts, seeds;
- Low -fat cheese.
After taking your diet according to these principles, you get ready to easily extra pounds, keep the results.Lose weight without stress, since you do not have to follow the menu strictly, calculate the products with grams.Periodically, you must track daily calorie content and fix fasting days more than once a week.