It is impossible to constantly sit on a diet and regularly arrange your vacation on the abdomen.If the principles of proper food behavior are not followed, health problems - metabolic disorders, endocrine system and digestive diseases.Therefore, many weight is over time to the right nutrition.It helps to maintain body weight at a certain level without stress and hunger attack.
Useful and healthy food helps to maintain a harmony for life.This is seen by nutritionists and fitness coaches.It is not difficult to follow the principles of proper nutrition.The main thing is to understand the thorough basic rules of the diet, make an estimated menu for several days.In these circumstances, weight loss occurs slowly, but safely, and the kilos do not return.
Principles of proper nutrition
Many people heard the main essays of correct nutrition on TV, ranging from doctors and people who lived a healthy lifestyle.To reduce body weight without harm to health and keeping the results, you need to follow the following rules:
- Eat often, but in small doses.Food is better absorbed and hunger feeling does not occur if you take it in small quantities 5-6 times a day.The best gap between meals is 2-3 hours.It is not recommended to starve or skip meals.Otherwise, metabolism slows down and problems become more obvious.
- Refuse fast carbohydrates.Sweets and bakery products only turn on hunger temporarily.After enjoying sweets or valleys, after an hour you want to eat again.This will lead to an increase in daily calorie content, mass and appearance of cellulite.
- Create breakfast tight and light dinner.Metabolism slows down in the evening.Therefore, the last meal should be small and be easily digestible.Nutritionists recommend using dairy products - cottage cheese, kefir, yogurt for dinner.As an option - low fat meat or fish, boiled or steamed.
- Spend time for physical exertion.Even with a balanced diet in the absence of motor activity, mass sets appear.To maintain a harmony, it is more often to walk on foot, participate in aerobics for 30-40 minutes several times a week.Cardiology will help to support the muscles in a tone, improve the efficacy of the cardiovascular system.
- Take into account the amount of protein, fat and carbohydrates, vitamins and tracing elements.It is difficult and difficult to make accurate calculations, but at least you need about the content of useful substances and nutrients in food.
Proper nutrition is a lifestyle.You need to follow it constantly and not for 2-4 weeks or a few months.
It is necessary to consider the main nutrients - protein, fat and carbohydrates.They are in every product.Subject to the principles of correct nutrition, it is necessary to maintain the balance of these factors.Otherwise, after some time the body needs to fill out the lack of useful substances.
Squirrels are given an important role in building a balance of diet.They participate in muscle growth and development.Therefore, professional athletes lean on protein products.A person who only seeks to maintain a form will have enough 1 g.Belt at 1 kg of mass.
You can't quite abandon fat to lose weight quickly.Lack of this nutrient leads to the destruction of the nervous system, the weakening of myocardial muscle.The skin becomes dry and sensitive and during the day the weight of weights of weakness torments.Fat consumption rate - Article 1.11 kg of Mass.
Carbohydrates are the scandal to lose weight.Most people try to reduce the amount of this nutrient in the diet and forget that there are carbohydrates that give the body energy.The daily norm varies from 4 to 8 Article.1 kg of Mass.
The number of proteins, fat and carbohydrates is calculated individually by gender, age and level of physical exercise.
Daily calorie
Many lose weight consists of the diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.In order to determine the norm of calorie, it is necessary to take into account gender, age, growth, original body weight.
It is unnatural to rely on daily calorie content when putting together the menu with proper nutrition.You can calculate the number of calories received along with food, but it is difficult to subtract this indicator during physical exertion.
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 go into sports, it is enough to consume 1800 kcal every day (proportion of growth and Mass-170/75) so as not to gain excess.If she needs to be in shape, it must reduce the number of calories to 1400 a day.It will be lightened if you reduce the calorie content by 30-40% and add movement.In this case, however, the likelihood of breakdown from diet increases deteriorating welfare.
You can calculate the daily calorie content with online calculators and in programs to lose weight.
Options for the menu for every day
It will be easier to follow the correct nutrition if you make up some options for the main meals and snacks.Use the following ideas and create a balanced menu to preserve a slender image.
Morning options
- oats or rice porridge, fruit salad, tea or coffee without sugar;
- Omlet of 2-3 eggs, vegetable salad, tea or coffee;
- Low fat yogurt, fruits, sugar coffee, black or green tea;
- Cathered cheese fry by adding fruit, tea.
Lunch options
- Vegetable soup, low fat meat or steamed fish, vegetable dishes;
- Borsch, baked meat, boiled potatoes, vegetable salad, compote;
- Ear, steamed fish with vegetables or cereals, salad, glass of juice.
Options of dinner
- Steamed meat or fish, salad of vegetables, tea;
- Stew or steaks of vegetables, part of low fat meat or fish, tea;
- Cathen with kefir, favorite fruits, tea.
Snack options
- Low fat cottage cheese, yogurt or kefir;
- fruits or berries;
- nuts, seeds;
- Low -fat cheese.
After constructing the diet according to such principles, you will easily get rid of extra pounds, keep the results.Losing will take place without stress where you do not have to follow the menu strictly, calculate the products with grams.On a regular basis, you need to monitor daily calorie content and organize fasting days only once a week.