The role of good nutrition in order to reduce the weight known to almost everyone. But all the world does not understand, what exactly is meant by a healthy diet. Some advise to abandon the consumption of meat and switch to vegetables in the diet, other active to lose weight on buckwheat and yogurt. Where to look for the truth, it is not clear. The sentence to understand what is a good diet to lose weight and how to shed the extra pounds, without losing its health.
Basics of good nutrition
The basis of any healthy diet in the first is the refusal to consume objectively the junk food. What is meant by harmful food? Many in this category include carbohydrates, others say that the cause of excess weight is the consumption of fatty food, there are supporters of the version about the evils of protein.
In fact, the basic principle of good nutrition – the balance of the ration. On the table should be of proteins, fats and carbohydrates in certain proportions. And harmful food, which it is worthwhile to forego, at the present time are the products and dishes:
- The food rich in chemical ingredients and flavor enhancers and flavor (potato chips, nachos, crunches, nuts, popcorn);
- Dry semi-finished products (mashed potatoes in jars, food cooked fast, concentrated soups, dry);
- The confectionery and pastries of which the duration of life is calculated for several months or years;
- The meat products of the production of baking (meat, fish), fried foods, sausages;
- Sauces.
Most of these products are harmful for the internal organs of the man, not to mention the fact that these substances are deposited on the sides and thighs. Other natural products you can eat. Even the potatoes with the fat and the bread can be present on the table, but, of course, is not the basis of the ration.
By adhering to the proper diet to lose weight it is necessary to draw attention to the following principles:
- The reduction in calorie intake. Excess weight occurs when the body receives more calories than it can finish. The surplus is laid in reserve in the form of fat. Effective for losing weight, it is necessary to give preference to a diet that is low in calories, no other way exists.
- The preservation of the usual volume of food. The main mistake of people lose weight – reduction of the size of the portion. Reduce the calories, should not, as usual of the amount needed by the body for normal functioning. A large amount of a food that is low in calories can satisfy their hunger.
- Respect for the water. It is a mandatory requirement of any healthy diet. Water plays an important role in the life of the body, it helps to cleanse, eliminate toxins, which helps you quickly and effectively lose weight.
Mode power slimming
The compliance plan framework competent of weight loss. That it was easier to follow the plan the calories low and prevent failures should not be expecting strong attacks of hunger. In a fractional power.
Meals in small volumes 5-6 time per day helps maintain satiety, small portions most effectively to digest. The breaks between doses should not exceed 2-2,5 hours, which is sufficient for the full digestion of the food and the use of the energy received by the body.
The strike is prohibited. There are therapeutic systems of fasting, but they may apply that on the appointment of a physician, and strictly under the supervision of a specialist. Independent of the famine at home can cause harm.
Nutritionists recommend that people follow the food combinations, different according to the composition of the products used separately from each other. This is necessary so that the bowel has had the opportunity to more efficiently and quickly digest food.
It is to be noted that rapid weight loss can cause health problems, so it's best to stick to the basics of good nutrition to reduce weight and not to seek your goal at any price.
Activates the combustion of fats in the blood are accumulated and then burned in the fatty tissues of toxins. It is important to lose weight gradually, to the poisons in a timely manner to view the body through the elimination system.
To get a decent result, it is recommended to combine good nutrition and physical activity. Simply enter compulsory gymnastics in the morning in your schedule, a little more time in the air to walk.
The main meals – breakfast, dinner – the easiest
Yet an assumption of good food – breakfast is compulsory. The morning meal, in any case, it must not be missed. Of no importance, what is the purpose of the person – to lose weight or simply to improve health.
A lot of people don't know about the dietary needs of the morning, so lay the first meal in a few hours. It is often the case for the reason that on the eve of the person closely dîna in a later time.
It is important to understand that the body after the wake-up need energy and nutrients. After a night this is the breakfast you start your metabolism and recharge the body energy for the entire day.
If in the morning, he doesn't want to, it is necessary to make a light breakfast, but at the same time, nourishing. It is important to pay attention to the amount of food, and its quality. The best dishes of the morning become a variety of cereals with fruit or berries, vegetables, salads, potatoes, eggs or cottage cheese.
Lunch is usually in the afternoon, until the evening, a person manages to be hungry. To make such a break in the food can not be. Do not spend on dinner to help you to good snacking. To satisfy the onset of hunger, you can drink a glass of water or eat the fruit.
Dinner should be the lightest, the ration is to find without the calories. For weight loss fast between dinner and breakfast should not take more than 10 hours, the recommendation not to eat after 18 hours, do not contribute to the reduction of weight. The last meal must be no later than 2 hours before bedtime.
The menu of the evening meal may include the lungs salad vegetables as an accompaniment, and lean meat, dairy products, protein-rich, eggs, broths. These dishes are more quick to leave the stomach, and the man can with comfort at the hour of going to sleep.
After the dinner, is necessary easy physical exercise, you can go for a walk or do chores. Before going to bed to quench a possible famine should drink kefir or yogurt, eat of the apple.
A healthy diet
Dietary food requires the respect of certain rules in the choice of products and dishes. To maintain the shape and health in good health, you need to use the following food tips:
- 30 percent of the ration of the man should be the starchy foods. It is a potato, bread, pasta, cereals. By doing this, it is best to choose a single piece, the grain of varieties of products, which are composed of fibers. It allows more to feel the satiety, helps clean the intestines, the restoration of his work. The whole grains in the composition have more vitamins and minerals.
- Fruits and vegetables represent 40% of the ration. You can consume fresh vegetables, to cook, to steam cook. The money, to refuse to pieces, to peas, and corn. The fruits are addressed to all, but to use them, you must in isolation, separately from each other. In the diet can be sweet and fruit, it is necessary to say up to 14 hours.
- Reduce the consumption of salt. Highly salty food, delay in the body of excess water, which can cause problems with the circulatory system, the heart, the kidneys. It should be remembered that buy products and spices contain a huge amount of salt, about 2/3 of the daily value arrive it is finished with the food. It is to reduce the amount of salt when cooking.
- In the menu should be present on the fish, which is accessible source of proteins, vitamins, minerals and unsaturated fatty acids. Fatty fish must be present in the diet at least twice a week. Meat is necessary to choose lean, to prepare its mainly on the couple, the stew with vegetables or bake in the oven.
The council! The day you need to consume at least five fruits and vegetables. Not worth it to think that it is difficult. For example, at breakfast you can eat a banana, a snack before lunch – a salad of cucumber and tomato. Afternoon – carrot salad, and the night is allowed to the apple.
You will be interested: "the article how many calories in banana, the vitamins it contains and all the pain protects the body.
In the summer, days of heat, you need to include in the diet the more possible of fresh vegetables. This will allow the season cool save, saturate the body with vitamins and minerals, reduce the consumption of time to cook. In the heat of the body is difficult to cope with the heavy food.
Candy – you or not?
Excess weight is often conducive to the consumption of sugar. It is in large quantities contained in the products of confectionery, sweet dishes finished breakfast, alcoholic beverages. Advisable to ready to the smooth of replace on of the natural products of honey, fruit, dried fruit, fruit and vegetables.
The sugar refuse is not difficult, it just requires a bit of time not to use it when cooking. Exclude from the diet of sweets should be gradually. If it is difficult to implement, it is worth at least replace the white refined, brown sugar. Do you sometimes the dark chocolate.
It is strictly forbidden to replace the sugar, imitation artificial – aspartame and other. They are very harmful to the body, these synthetic substances are contained in many confectionery products.
How to choose the volume of servings?
By adhering to the proper diet to lose weight, you must monitor the volume of the portion size. On a home quite the number of meals:
- A variety of spray – no more of a fist;
- The bread of a single piece of cereal – 2 slices of day;
- Dairy products (milk, yogurt, kefir, fermented milk in the oven) – 1 glass;
- Cheese natural white – 200 g;
- Fruits and vegetables – a portion, not exceeding two fingerprints;
- The meat, the fish, the size of a room do more the palm of the man.
The balance of the food
Foundations of a good diet include an important principle of the respect of the balance of the basic nutrients of protein, fat, carbohydrates. In fact, the body is obtained from the food is not just energy, but the most important substances necessary for the proper functioning of all organs.
The products are of the same nutritional value, and when the reduction of the quantity and of the quantity of available food deficit of important elements. The balance of the diet allows you to avoid these consequences, such as increased fatigue, decreased concentration, and the integrity of the deterioration of the condition of the skin, nails, hair.
A complete protein must be ingested constantly, it is the main building material for muscle tissue. It is particularly important that the sufficient amount of proteins is entering a period of the year. The diet must be present lean meat, including turkey, and chicken, fish, eggs and dairy products.
Is important to consume carbohydrates for slimming, this is the second mandatory component of the ration with good nutrition. It should be give preference to of slow carbs, which have long absorbed by the body, while giving him energy.
Sources of complex carbohydrates are cereals, rough figure, most of the species of cereals, pasta of durum wheat, one-piece whole-grain bread, natural, rice cakes, a baked potato. To use, it is recommended for breakfast and lunch.
An important part of a good diet of fat. To meet the need of fats, it is sufficient to include in the menu of meat, fish, nuts, vegetable oils, dark chocolate, cheese and even fat. It is proven that the consumption of fat promotes the burning of fat and saturated fat that are found in the problem areas.
But fats are the fats of dissent. When it is said about the dangers of fat, it is not at all useful trans-fats, use which is really worth to give up. To the harmful effects of sources of trans fat are the following:
- Flour products;
- Roast the food (especially fast food restaurants – fast-food);
- The solid fats (margarine);
- Finished semi-finished products (cream, pancakes of the mixture).
The recipes of the dishes of good food
By inventing the menu for the week, you can enjoy the following available recipes of dishes of the nutrition.
Soup
Ingredients:
- 0,5 head of cabbage;
- On the 2 onions and the carrots;
- 1 sweet bell pepper;
- 2 tomatoes;
- 3 litre easy vegetable, chicken broth or water;
- The salt and the herbs.
All the vegetables are crushed and add together in a saucepan, melt the broth or water and are brought to a boil. Preparation of vegetables is set on the prepared carrots. Before shutting down in 5 to 7 minutes, add salt to taste and the bay leaf. Before serving the soup sprinkle of greenery. You can add a spoonful of sour cream.
Note the recipe barley steam cooked in slow cooker. Recommended!
Jelly fish
On 1 kg of red fish to take:
- 1 onion;
- 1 carrot;
- 1 bell pepper;
- Seasoning (celery, persil, agar-agar);
- The juice of lemon.
In a period of three hours to boil the fins, the tail and the head, gradually removing the foam. After an hour of cooking, add the roots, and cut vegetables into pieces. After half an hour lower the pieces of fish. Cook for half an hour and remove the meat with the vegetables.
The fish carefully analyze it in pieces, put them in the washer for the fill. Decorate with vegetables and herbs, wedges of lemon or lime. The fish broth drain several times through a cheesecloth, and pour the fish. The night of leave in a cool place.
The importance of water
The human body is vital to the water. Respect of a drink of fashion is one of the principles of nutrition. About the consumption of sufficient quantity of water to clean said lot and often. But not everyone knows that the amount of water that you should drink of the man in the night, you can calculate them yourself.
Restrictions and advice, that the night you need to drink 2-2,5 liters of water, are not justified. It is the average result in order to understand the water needs of a particular person, following his / her body weight in kilograms, multiply by 30 ml Obtained for the number of litres, and needed to drink in the day.