It is impossible to continue to sit in a diet, regularly set your stomach vacation.Failure to comply with the principles of appropriate food behavior causes health problems - metabolic disorders, endocrine system diseases and digestive tract.Therefore, a lot of weight loss from time to time switches to the right nutrition.This helps maintain body weight at a certain level without stress and hunger attacks.
Useful and healthy food helps maintain harmony for life.This is proven by nutritionists and fitness coaches.It is not difficult to comply with the principles of proper nutrition.The main thing is to comprehend the basic rules of a balanced diet, making an estimated menu for several days.In this situation, weight loss occurs slowly, but safely, and kilograms that are discarded do not return.
Principle of Appropriate Nutrition
Many heard the main thesis of the right nutrition on TV, from the doctor who was present and people who live a healthy lifestyle.To reduce weight without endangering health and maintaining the results, you must comply with the following rules:
- Eat frequently, but in small portions.Food is better absorbed, and a feeling of hunger does not occur if you accept it in small amounts 5-6 times a day.The optimal interval between food is 2-3 hours.Not recommended to starve or miss food.If not, metabolism will slow down, and the area of the problem will be clearer.
- Reject carbohydrates quickly.Permen and bread products are only temporarily extinguishing hunger.After enjoying candy or dollars, after an hour you want to eat again.This will cause an increase in daily calorie content, a set of mass, and cellulite appearance.
- Make breakfast solid and light dinner.Metabolism slows at night.Therefore, the last food must be low -calories and easily digested.Nutritionists recommend the use of dairy products - Cottage cheese, kefir, yogurt for dinner.As an option - meat or fish is low in fat, cooked or steamed.
- Devoted time for physical activity.Even with a balanced diet without motor activity, a set of mass occurs.To maintain harmony, more often walk on foot, involved in aerobics for 30-40 minutes several times a week.Cardioxi will help support the muscles in the tone, improve the function of the cardiovascular system and breathing.
- Considering the amount of protein, fat and carbohydrates, vitamins, and track elements.Difficult and difficult to make accurate calculations, but you need to at least determine the content of substances and nutrients that are useful in food.
The right nutrition is a lifestyle.You must continue to obey it, and not for 2-4 weeks or several months.
It is important to consider the main nutrients in more detail - protein, fat and carbohydrates.They are contained in every product.Subject to the principles of proper nutrition, it is necessary to maintain the balance of these elements.If not, the body after some time needs to fill the lack of useful substances.
Squirrels are given an important role in building a balanced diet.They participate in muscle growth and development.Therefore, professional athletes rely on protein products.Someone who is only trying to maintain the form will have enough 1 g.Belt per 1 kg of mass.
You cannot fully leave fat to quickly lose weight.This nutritional deficiency causes thinning of the nervous system, weakening the heart muscle.The skin becomes dry and sensitive, and during the day weight loss tortures feelings of weakness.Level of fat consumption - 1.1 gr.1 kg of mass.
Carbohydrates are a stumbling block from weight loss.Most try to reduce the amount of this nutrition in the diet, forgetting that carbohydrates that provide body energy.Daily norms vary from 4 to 8 gr.1 kg of mass.
The amount of protein, fat, and carbohydrates is calculated individually depending on the sex, age and level of physical activity.
Daily calorie content
Many weight loss forms a diet, taking into account daily calorie content.This is a very conditional indicator that is calculated individually.To determine the calorie norms consumed, it is necessary to consider gender, age, growth, initial body weight.
It doesn't make sense to rely on daily calorie content when compiling the right nutritional menu.You can calculate the number of calories received together with food, but problems to reduce this indicator during physical activity.
For slow and safe weight loss, nutritionists are advised to reduce the estimated daily calorie content by 10-20%.For example, a 30-year-old woman who works in the office and does not enter for sports, it is enough to consume 1800 kcal every day (growth ratio and mass-70/75) so as not to get advantages.If he needs to make himself in the form, he must reduce the number of calories to 1400 per day.Weight loss will be fast if you reduce calorie content by 30-40% and add physical activity.However, in this case, the possibility of damage due to diet, decline in prosperity increases.
You can calculate daily calorie content using an online calculator and in the application to lose weight.
Options for the menu for every day
It will be easier to comply with the right nutrition if you make several options for the main food and snacks.Use the following ideas and create a balanced menu to preserve a slim figure.
Breakfast choice
- Oat or rice porridge, fruit salad, tea or coffee without sugar;
- Omlet 2-3 eggs, vegetable salads, tea or coffee;
- Low yogurt -Mak, fruit, coffee without sugar, black or green tea;
- Casserole Cottage Cheese with the addition of fruits, tea.
Lunch options
- Vegetable soup, low -fat meat or steamed fish, side dishes;
- borsch, grilled meat, boiled potatoes, vegetable salads, compote;
- Ears, steamed fish with vegetable or cereal side dishes, salads, a glass of juice.
Dinner options
- meat or steamed fish, vegetable salads, tea;
- stew or casserole vegetables, part of meat or low -fat fish, tea;
- Cottage cheese with kefir, favorite fruit, tea.
Snack option
- Cottage cheese, yogurt or low -fat kefir;
- fruit or give;
- beans, seeds;
- Low -fat cheese.
After building your diet according to these principles, you will easily get rid of extra pounds, maintain the results.Weight loss will occur without stress, because you don't have to strictly follow the menu, count products with grams.Periodically, you need to track daily calorie content and manage fasting days no more than once a week.