Correct nutrition and weight loss

A slim figure is not only beauty, but also health.However, many who try to achieve the maximum effect exhaust themselves with dubious nutrition and withdraw the body of the necessary advantageous substances.If you eat properly, you can lose weight and overall improved well.We will find out more in this matter.

At first do not forget that you have to lose weight properly.Physical exercises and walks in the fresh air should become an essential part of your daily routine.None should not pay less attention to weight loss.This does not mean that it is necessary to use new clothing diets.As a rule, the result of you is at short notice - the weight leaves quickly and returns just as quickly, and sometimes even new kilograms appear.In addition, you cannot trust diets in which you experience a permanent feeling of hunger.The right nutrition should be balanced and supply the body with all the necessary vitamins and minerals.At the same time, you will not use any additional calories to suffer from the constant wish to look into the fridge, the body becomes healthier and the figure becomes beautiful and slim.And this helps not only to improve well -especially atmosphere.

Principles of the right nutrition

First you should remember some simple rules.It is necessary to eat often and little: five to six times a day and preferably at the same time.Only fresh products have to be consumed, vegetables and fruit should be available in diet.The amount of water is drunk per day is at least two liters.A glass of water or better two, you should drink 30-40 minutes before meals.It is better to forget forever carbonated water and fast food.

As already mentioned, the food should be balanced.The daily protein rate for people is an average of 60–110 g/day, fat - 70–120 g/day, carbohydrates - 260–570 g/day.The exact amount depends on body weight, age, gender and individual characteristics of the body.The same applies to the energy value of food that is used up during the day.This indicator ranges from 2000 to 3000 kcal, based on the lifestyle that you lead: sitting or active.If you have physical work, the calories that are obtained from food need more.In the cold season, the body needs more vigorously more valuable foods.If you want to lose weight, then you know that a decline in the daily calorie content of less than 1000 kcal is affected with health problems!It is worth noting that the amount of proteins, fats, carbohydrates and calories is usually specified when packing products.Always pay attention to it.

Weight reduction diet

The basis for your menu can be a chicken, turkey, rabbits, lean red meat, fish, eggs, low -fat dairy products, muesli and of course fruit, berries, vegetables and herbs.Pay attention to the cabbage.In every type of cabbage contains a lot of fiber that gives a feeling of the abundance of the stomach and thus reduces the appetite, makes the chair more frequently and cleans the intestine.There are antioxidants, many vitamins (A, C, E, K, PP, U and Group B) and micro elements (calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, fluorine).

Another available products that are relevant when losing weight is grapefruit.It reduces insulin levels - a hormone that reduces the glucose level in the blood - and also affects the fat reserves.

Don't forget apples and pears.They contain pectin.These fruits fill the stomach and create a feeling of saturation, although their calorie content is very insignificant.If you eat an apple before the meal, reduce the amount of foods that were eaten during the main meal.And the insoluble fiber of the pear has an advantageous effect on the intestine and removes toxins and heavy metals from the body.

A handful of your favorite berries or nuts can be a great snack.

In addition, dietary products that are specially designed for weight loss should be included in the diet.For example, muesli is a mixture of grain, nuts and dried fruits without sugar.Some manufacturers replace the latter with more useful sublimated fruits and berries that receive almost 100% of the vitamins.Muslas is perfect for a healthy breakfast.

Instead of the usual sugar for desserts and drinks, sugar substitutes can be added, the best of natural and safe: fructose, sorbit, sugarize or stevia.Some dishes and drinks with low calorie have already been developed with which you can control the appetite by suppressing the feeling of hunger.One of these products is a soluble chicory for weight loss.He has already gained trust in many supporters of the right nutrition.

Forbidden products

It must be excluded from the diet, all types of canned food, carbon dioxide, energy drinks and alcohol (with the exception of dry wine in moderate quantities).You will not benefit your health.Smoked, salted and fried dishes should be replaced by steamed or in an oven.Cakes, cakes, ice cream, all types of pastries and fat food must be fully rejected.Forget dairy products with sugar: yogurt, sweet cottage cheese, glazed cheese - as well as fries and fried potatoes.Sausages and sausages contain a large amount of fats, and there are very few useful substances there, so that such foods should also be excluded.

We make a menu for the day

In view of the rules mentioned above, we try to create an experimental menu for the day.So breakfast.We recommend that five to six Mushells pour a glass of warm fat -free milk or kefir.Plus an apple or a pear.Or you can eat two whole grain toast, 30 grams of cheap cheese, a cooked egg and a cup of green tea or chicory with a sugar substitute.Lunch: The first is fat -free meat, fish or chicken broth with spicy herbs.In the second - a vegetable salad with lemon juice and olive oil, a hot sandwich (whole grain bread, vegetables, chicken breast, soft cheese).For the second you can cook fish with a small amount of rice, better - brown.As a drink, we recommend a Fruit Berry compote with a sugar substitute.For dinner - baked fish with vegetable salad.Hot chicory is suitable as a drink.

Don't forget to use mineral water before meals.In the intervals between the basic meals, it is necessary to have two to three to three times a bit.Vegetables and fruit as well as for dietary desserts can be used as products for such snacks.For example, muesli without sugar with a low yogurt and a spoonful honey.Or jam from her favorite berries or fruits, but cooked with non -natural sugar, but for example fructose.

The snacks between business and on the run have unfortunately become a bad habit, for which people pay harmfulness and health.As a result, many people have overweight problems.In this situation, it is extremely important to stop at the time, to change the taste habits and to monitor the number of calories consumed.A balanced diet that meets the real needs of the body can and should become the basis of a healthy lifestyle.If you follow simple advice to PP and combined with regular fitness courses, long walks and other activities, you can quickly restore your feeling of lightness and strengthen health.

How can you rule out sugar from the diet without refusing to be sweet?

Sugar remains the main reason for the appearance of overweight and the development of diabetes and caries.The average person uses more than 100 grams of sugar per day, while the daily standard recommended by the WHO is recommended 25-50 grams (6–12 teaspoons).It's not just about sugar sand or refiner service, this standard also includes "hidden" sugar, which are added to drinks and products that we buy in the shop.For example, a tablespoon of ketchup contains 4 grams of sugar and in a glass of sweet soda - up to 30 to 40 grams (actually a daily standard).

Do not give up the usual sweet taste, but its substitutes help to reduce sugar consumption.An alternative to sugar is therefore harmful to the figure, the stevia extract, lactulose pretbiotic as well as carbohydrate sugar -substitutes contain: eryritis and parcelosis.The sweeteners are suitable for those who want to reduce sports with diets or professionally, as well as for those who have restricted or completely eliminated sugar consumption for medical reasons.

The sweetener can be added coffee and tea, desserts and baking.

Proper nutrition for weight loss at home - menu for a week

Lighting for weight loss at home- The basis for the removal of an additional centimeter in the waist.Excessive body weight has a negative impact on the state of human health.But not everyone wants to apply exhausting diets.Let us talk about how you have the right food to get rid of additional pounds.

Methods and principles of effective weight loss

A decrease in the excess mass using strict diets shows breathtaking results and in a short time.It is sometimes difficult to keep the lost kilograms.

The weight loss for the body is stress.After strong hunger blows, the body gives the brain signals to collect fats for the future.

The appropriate nutrition for weight loss at home avoids stressful, depressed and alarming conditions.In addition, a person examines the internal foods adequately and analyzes the health damage.

There are several principles of effective weight loss:

• The preparation level is the cleaning of the body body of toxins, toxins.Activated carbon and at least 2 liters of clean liquid are used as sorbenzentus.For secure cleaning, you can replace the medication with fiber products.Cleaning takes place within 1 day.So the body is prepared for the right nutrition;
• Balancize a diet in which fats, proteins, carbohydrates, minerals and vitamins should be present.In the event of imbalance, the work of all systems is interrupted by organs.Bad well is a source of pathologies;
• Develop a special program with physical exercisesBased on individual properties.

The most difficult thing when losing weight is to start

Women and men who want to remove the excess body weight of performance do not have where to start:

• The initial phase provides for the implementation of self -observationand determine the cause.
• Switch on weight loss morally.Nutrition experts recommend that you create a notebook, a notebook or a notebook.Make regular goals, tasks and results that have been preserved.For comparison before and after, personal indicators have to record: Today the weight, the volume of the waist, the chest and hips, the valued and desired body weight underline the cause of the large weight.It is important to face psychologically.For people after 50 years, it is recommended to reduce body weight under the supervision of a nutritionist.At this age, all processes in the human body slows down, so the removal of fat deposits slowly occurs.
• The goal is the figure of the desired weight.The main thing is not to overdo it, otherwise the risk of psychological trauma is possible.Some girls and women lead to a terrible and dangerous disease of the disease - anorexia.The figure and the concept of their performance should be real and senior.A decrease in body weight per month by 3-4 kg will not hurt.You should not be on the scales every day, the control process is not carried out more than 1 time every 7 days.
• In the absence of willpower, other and relatives have to learn to help in every situation to support.Disruptions with the right nutrition occur frequently, so it is important that all family members share with them for lunch, breakfast and dinner.
• Setting up the diet is gradually necessary.So the body adapts to new conditions faster and does not experience any stress.
• Learn drink clean -filtered water.The charge of strength and energy is brought to liquid fluid by carbohydrates.The daily standard for an adult is at least 2 liters.
• Almost all nutritionists recommend combining the right nutrition with physical exertion.With great overweight you have to participate in the gym with an instructor that will help you choose the right exercises and the technology of your implementation.

When observing all the above -mentioned preparatory recommendations, the transition to the correct nutrition is less painful.

Food without diets

You can reduce overweight without diets.The process takes a lot of time and require self -organization.

Tips from a nutritionist help to create healthy and good nutrition:

• Exclude sweets or replace it with less harmful.Sugar - on natural honey, sweets and other confectionery products are fruit.
• Stop drinking digestible carbohydrates quickly."Slow" are most useful - rice, buckwheat, oatmeal, whole corn noodles, fresh bread.
• Remove cute flour -sweetener products, wheat bread from power.Clubs are considered an excellent substitution.
• Check the amount of food eaten.One part should not exceed more than 200 grams.
• Right cooking.The most important technological cooking processes with the right diet are considered: cooking, deleting, baking without the formation of brown crust, water vapor.
• Animal fatAllow them to increase body weight.For this reason, your reception should be limited to a minimum.Olive of the oils is considered the most useful, but not in large quantities.
• Vegetables- Mandatory ingredient in the right nutrition.They are rich in rough fibers, which improves the digestive process.It is recommended to consume fresh or salads.You can use acid fattrame as a gas station.
• Exclude salt.Because this mass product retains liquid in the body.
• Protein food must be present in the diet.Take varieties and fish with low fat.
• DairyWith the smallest part of fat must be present.They improve the process of digestion of food.
• Alcoholic drinks, smokingAnd other harmful habits harm and cause appetite.

Approximate menu for 7 days

Proper nutrition for weight loss - menu for every day

There are many different theories about how you can put your body into shape.Some people don't prefer to eat after six, others exhaust themselves with hard diets, others simply reject sweets.The right solution for this problem may be not a choice for a special diet, but the transition to the right nutrition.Find out what you have to eat to lose weight and how you have to choose a comfortable diet for yourself.

What is the right nutrition when losing weight

Many nutritionists describe the principles of the right nutrition as a free diet.This is one of the most popular areas for the normalization of the weight.In the modern world, the concept of the right nutrition (PP) is interpreted differently.Some argue that it is necessary to completely give up meat, bread and sweets.The proposed technology does not require such victims.All that needs to be done must adhere to some recommendations and do a diet correctly.

A balanced diet improves the metabolism and thus contributes to weight loss.This mode is ideal for people with digestive problems, patients suffering from diseases of the stomach intestine tract (gastrointestinal tract), cardiovascular system and diabetes mellitus.Natural products with moderate fats, proteins and carbohydrates help to increase performance and improve the mood.

How to eat the right to lose weight

Losing weight and keeping a balanced diet is really the main thing that takes into account the need of the body for calories and its daily activity.The basics of the right nutrition for weight loss replace high California, fat and fried foods with useful products, rich vitamins and minerals and exclude snacks on the go.

Subject to all recommendations and the calculation of calorie-PP, depending on the characteristics of the body, an average of 5-7 kg per month.The following tips of experienced nutritionists will help to understand the essence of nutrition and to master the principles of their construction:

• The energy value of dishes per day should correspond to the costs of the body.For people with obesity, the total calorie content of dishes should not exceed 900-1000 kcal.The standard energy value for people with moderate activity is 1200 kcal for athlete-1600-1900 KCAL.
• The chemical composition of the products should fully meet the needs of the body.Try to eat different foods with magnesium, calcium, phosphorus and other necessary macro or trace elements.
• Learn to observe nutrition.You have to eat in small portions, but often at the same intervals.

Regulate

The right nutrition for weight loss is not a diet in the classic sense of the meaning of the word.This is a attitude to life, so the rules must be observed regularly.You do not learn them thoroughly, you will only need the desire to be successful:

• Drink enough water.You can calculate the desired liquid volume with a special application on the phone or use standards.The standard is viewed as 1.5-2 liters of liquid per day taking tea, compote, water or other drinks into account.
• Follow the mode clearly.Don't let yourself have a snack on the way, even if there is a little feeling of hunger.Over time, the body gets used to getting the right food at the right time.
• Choose products correctly.Not all of them fit together well.Find, print and hang a compatibility table on the fridge.
• Carefully examine the composition when buying food.The smaller it is, the more useful and natural the product will be.
• Bake, don't fry - this is the main rule of the PP.When roasting, use a lot of vegetable oil or animal fat that is being deposited in the body without exception.If you want to lose weight, prepare the dishes in the oven or consume fresh food.
• Tanksalate not with mayonnaise, but with a spoon of olive, linseed or sesame oil mixed with lemon juice.
• The food should be in small portions of small plates.The maximum break between meals (not considering) is 4 hours.
• If you chew the food thoroughly, do not be distracted by reading a newspaper, watch websites from a smartphone or see a television.

Proper nutrition for weight reduction

So that the body can receive vitamins regularly, you need to need the trace elements necessary for the work, you often have to eat 5-6 times a day.The mode should be painted so that each meal goes through about the same intervals:

• Start your breakfast at 7 a.m. to 9 a.m.This is the time to eat carbohydrates.They are digested by the body longer than the rest of the components.Eat oatmeal with fruit or omelet with vegetables for breakfast and drink freshly squeezed juice.When you do sports, go to training before eating.
• Spend lunch at noon at 12 p.m. at the latest.Good time to eat the first dishes.Light vegetarian soups, borsch without roasting, cabbage soup, mushroom soup puree are suitable.
• Danat from 13 to 15 hours.At this point, the body can still digest complex food, so that the use of pasta, grain, whole grain bread or potatoes is permitted for lunch.If you prefer to do sports in the afternoon, the use of complex carbohydrates must be minimized and concentrate on protein food.
• Before dinner, you can have between 16 and 17 hours to eat.If you eat firmly for lunch, the afternoon snack can be skipped.Otherwise you will eat an apple, a pear or other fruits, drink a glass of juice or kefir.
• The ideal time for the meal 6pm to 8:00 p.m.For dinner, protein feed is ideal - fish or lean meat with vegetables, such as an alternative - a fruit salad, a cottage cheese or omelet on proteins.If you want to lose weight, you should eat dinner at the latest 2-3 hours before going to bed.

How to change the right nutrition to change

After you have understood how important it is to make nutrition correctly, to correctly distribute foods throughout the day, the regime will be pleasant and simple.Some rules help to switch to a balanced diet without stress for the body:

• During the day there will be moments when the appetite has already woken up and is still far from lunch or dinner.So that there are no situations in which you have to eat fast food and leave your home, have to take a lunch or an afternoon snack in containers.
• Create a list of the right products in front of the shop.Make sure you contain fresh vegetables, fruit, grain and greens.
• Forget canned food, smoked meat, fast food.This is the most harmful food, it has many preservatives, additives and flavor enhancers.
• Garbage sophisticated sugar and sweets.Replace sweets with useful honey, fresh sweet fruits.
• Place useful products to a prominent place.A plate with fruits in the middle of the table or in cereal cookies in the middle of the table will attract your attention.
• At first, do not refuse to eat good.Make a transition smooth - remove the fast food from the menu, in the second week - sugar, etc. If you feel that you are near a collapse, eat a piece of black chocolate or other favorite enjoyment.

diet

The result of direct losing -off depends on which food you prefer.The transition to proper nutrition not only helps to success, but also to the result.Diet should include nutritious but low -calorie foods, lots of vegetables, fruit, grain.Print and hang a list of the permissible and forbidden products on the fridge and hang them on the fridge.