What is the right nutrition?This is not a diet with a limited production and not an abstract type of nutrition.The menu for every day can be made from normal dishes, and they do not have to be limited in the food.The selection of healthy products, portion control and proper preparation is the key to harmony, health and excellent results in sports for those who are committed.In addition, the right nutrition is much easier than any of the existing diets.It is enough to learn how to combine products.
Basic principles of the right nutrition
There are only two scientifically solid principles of the right nutrition.The first is the number of proteins, fats and carbohydrates in nutrition and their energy value depend on the gender, the age of a person and their kind of work.The energy costs should exceed the amount of nutrients that "go hand in hand with food" when a person loses weight.This applies to the entire menu of the right nutrition.
The second scientifically known principle is a variety of products.In addition to macro elements, ie proteins, fats and carbohydrates, the body needs vitamins, minerals and fiber.They are included in food in different proportions.
The rest of the principles is also inherently:
- Drink enough water.The standard is 30 ml per kilogram of weight in ordinary conditions and 40 for high humidity and hot climate.Some scientists take water from soups, vegetables and tea into account with coffee, others - no.It is sufficient that a simple user knows 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 referred to as the "fractional nutrition principle", but in the 2000s a number of studies were confirmed that there are only 5-7 times a day if they are a professional athlete or suffer from a disease that does not allow them to eat food in essential portions.For an ordinary person, enough every 3-5 hours, but only at the same time so as not to overload the digestive organs and maintain a stable level of blood sugar;
- The last meal - a few hours before going to bed.This is necessary that the nutrients get into the bloodstream and the body really restores at night, which "repairs" an increased immunity during physical activity and was not used to digest food.
- Moderation of food.Overflow, a feeling of heavy and lethargy after eating are loyal satellites of obesity and obesity.Most people should get up from the table with a feeling of slight hunger.The latter does not apply to athletes and advanced fitness trainers, they should eat so much that saturation occurs, and all planned calories, proteins, fats and carbohydrates were in the body and not just "planned".
- The basis of the diet are whole natural products.Yes, approximately 20% of the energy can be obtained with dried fruits, properly cooked vegetables and frozen meat and fish, but it is better to cook from grain, fresh vegetables, low -fat meat and fish that were not exposed to longer frost.Residents of the northern regions should pay attention to Sauer vegetables.
- Restrict simple carbohydrates.For a person who gives physical work, strength training or a fundamental difference if there are simple carbohydrates.For an ordinary person, it is better to "surround" the strength training with you and only select fruits, dried fruits or low -fat sweets such as marshmallows.The total share of the sweets in the diet should not exceed 10-20% calorie content.The second digit is physically active;
- Breakfast is better to eat.However, filling the first meal depends on the speed of absorption of carbohydrates.There are people who quickly digest and learn such foods.You do not recommend breakfast with empty oatmeal, also with fruits or honey.This is better than the first meal that eats eggs, or low -fat meat with a cooked croup, for example with buckwheat.
- A large amount of fried foods corresponds to the unhealthy liver and violations of fat metabolism.Therefore, the food for the right nutrition is recommended to delete, bake and cook grill, but not to 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 few once a week
Useful and harmful products for weight loss
Modern science has given up the concept of harmful products.Food is divided into natural and not very divided.The latter shouldn't be more than 20% in nutrition.Of course, cereals made from wholemeal products, meat, fish, bird eggs, fish caviar, dairy products with a low percentage of fat content, natural vegetable oils, high quality butter, nuts, dried fruit, fruit, vegetables and honey."Dose" for weight loss, sources for simple carbohydrates - these are dried fruits, fruits and honey.Nuts are also limited due to high calorie content.It is impossible to exclude egg yolk and butter - they contain animal fat that is required for the synthesis of sex hormones.Girls who have not eaten it for years are encountered by menstrual cycle disorders, a deterioration in the skin, skin, hair and nails.
Processed foods that can be eaten with the right diet are pasta of solid wheat quality, bread made of gross flour and "balls".Conditions useful processed foods include oatmeal, without sugar, buckwheat and wheat flakes, whole grain products.
Sweets, sweets, semi-hostile products and fast food, 3-in 1 drinks, coffee with cream from machine gun, soda, juice and alcohol can better reduce the required minimum.Are there foods that you can recover from?Modern dietetics claim that the matter is not in certain products, but in the general calorie content of the nutrition.Yes, a girl who feeds from Shawarma, McDonald, sweets and coffee 3 in 1, more easily weighted than the one who cooks buckwheat, chicken chicken and cuts salads from cucumbers.However, the reason is not only as a food, but also in the fact that it is more calories per 100 g weight.With the same size, the girl simply gets more energy.
In the right diet, it is recommended to exclude all of the fast food networks mentioned above, to limit yourself to a salad with chicken breast or shrimp and American or sugar tea.
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 with 0.33 beer.But even this amount violates the metabolism of fats and the work of the liver, so alcohol is better in the phase of active weight loss to "give the enemy".
Proper nutrition for fusion: menu for a week
There are two options for compiling a menu.Usually you write something like a series of dishes on the Internet that do not have to do with each other and that you have to cook yourself every day.This is not a requirement.The entire progressive world has long used the so -called "block cooking" for weight loss.
It is selected two days a week, usually Sunday and Wednesday.Nowadays, two meat or fish and fish dishes are prepared, a large dish made of steamed vegetables and 2-3 types of grain are cooked.The portions "Krupa Plus -Protein" and "Protein Plus Vegetables" are also created in containers.It all remains to take fruit with you or cut a salad vegetables.
The menu "for aesthetic" and wood lovers can look like this every day.
Monday
In the morning we heat up the oatmeal, add a grated apple and a spoonful of protein or cottage cheese.For lunch - a portion of meat or fish with broth, steamed vegetables, grain or pasta in the form of a hot court.For dinner - steamed 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 cooked egg if there was no omelet for breakfast that day.Those who don't have enough protein
Tuesday
Cut an apple, bake in a microwave, pull out the middle, mix with cottage cheese, add flat seeds or chia and sweetener.You will have breakfast.You can add tea or coffee with cinnamon.For lunch - vegetable or fish soup, vegetable salad with whole grain bread.Place a little chicken breast in the salad to get the protein.Dinner - baked potatoes as well as rustic cheese or unresolved Brynza.Snacks are the same, the menu is suitable for vegetarians when they change the chest for soy products.
Wednesday
A whole grain toast for breakfast is a great start to the day.If you add a creamy hut cheese or a homemade cheese and a small honey.Hungry?Eat more vegetable salad and drink coffee.For lunch you can cook pumpkin puree soup with chicken breast and season with a drop of butter.Dinner - a fish or a breast with a vegetable salad, a decoction of pour hips without sugar.
Thursday
Proteinomelet 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 - every chicken soup and a vegetable salad.Do not add any mayonnaise to the water.Dinner - fish or seafood steamed with baked potatoes.
Friday
Cottage cheese with fruits is a breakfast with 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 as well as 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 steamed, ordinary or colored cabbage, meat chips or low -fat fish.Vegetable juice.Dinner - Gerstschrei, steamed beef, without adding fat.
Sunday
A glass of milk, pancakes from zucchini or pumpkin.For lunch soup and a vegetable salad when adding corn.Dinner - grill fish with vegetables.
Important: A snack can be selected independently.This menu is not a dogma.In order to effectively reduce weights, the parts volume must be calculated based on the daily energy requirement
How do I organize the right nutrition for weight loss?
The weight loss rate should not exceed 1 kg per week.It is necessary to calculate the calorie content in such a way that it drops from 500 to 1000 g a week.This is usually achieved by a decrease in the daily calorie content of around 200-300 kcal from the need for energy.In the meters of the calories of the fat -sicret type, you have to choose "slow weight loss".Higher rates lead to weight loss due to the muscle mass.This increases the risk of osteoporosis, significantly deteriorates the appearance of the figure and slows down the metabolism.If you continue to lose weight too quickly, you just have to eat very little to maintain the weight.This is difficult and is therefore better after strict diets.
The right nutrition for weight loss is not a diet.Sit a week, let off a kilogram of water and then return to the Fast food restaurant.It is necessary to keep such a diet for about 12 to 15 weeks in order to seriously reduce weight.Then the weight is supported.1-2 portions of grain or bread are added to the nutrition and rest of a lack of calories.If it is necessary to continue weight loss, return to it after a few months.
The right nutrition should accompany practical physical activity.Who recommends half an hour aerobic activity every day.Healthy women have to add power work with their own body or their own stress to maintain the metabolism at a good level.