How to lose weight on the proper nutrition: basic rules and sample menu for the week

Today, a healthy lifestyle has become a fashion trend. If you want to keep up with the times, it is necessary to go to the gym and eat right. Overall a good trend, if agreement on these issues more in depth, not at the level of an Amateur. Sport and a balanced diet is the foundation of well-being and excellent condition. It is the ideal technique to combat with excess weight without exhausting diets and extreme fasting.

proper nutrition

However, for weight loss, proper nutrition is necessary to be able to use. When the wrong approach, the only thing you can achieve — stabilize, but not reduce weight. Little tricks, a few changes in the program of the day and menus — all of these small things will help you gain the physique of the dreams without harm to health.

What it is

Proper diet is often referred to by the abbreviation PP. His task is to ensure the normal livelihood, which contributes to the enhancement of health and prevention of various diseases. Holding on to two pillars. First: its basis consists of the only useful food, a complete rejection of the selection of fast meals and other empty calories, and alcohol. Other: clear mode meals. Everything else stems from these two provisions.

In the budget of all modern developed countries are annually allocated financial resources for the popularization of proper nutrition. Video clips, promotional flyers, infographics, national pyramid products — all actively used, and ending with the population of the importance of this problem. Are numerous studies, are constantly adjusted basic principles, to work even more efficiently.

Proper nutrition is the basis of many therapeutic diets. In particular, it is prescribed for diseases, such as:

  • overweight;
  • obesity;
  • alimentary-specific diseases (atherosclerosis, hypertension, diabetes, etc.);
  • the syndrome of disturbed intestinal absorption and digestion;
  • nutritional disorders.

The importance of PP is caused by many factors of modern life. In the first place is that the high popularity of fast food establishments, the so-called junk food. Despite the fact that all the known harm of TRANS fats, this food is still highly marketable on the food market.

The second problem of our society — a sedentary lifestyle. On the street, we're driving, at work we spend 8 hours a day in an office chair, a home for all of us, makes the intelligent home appliances, which allows you to not get up from the couch. The lack of movement of the section with the wrong food leads to excessive weight gain, obesity and a whole bouquet of health problems.

To solve these problems allows you to exactly the right food in close contact with the sport.

A little bit of statistics. Until in the war of the poor quality of food and proper nutrition victory on the first page. More than 70% of people admitting they can't live without these harmful Treats, and only 30% were able to get rid of them forever. However, the hopes for the positive trend still exists. 10 years ago these figures accounted for an even greater difference: 80% to 20%, respectively. And experts predict that in the future the difference will steadily shrink.

the benefits of proper nutrition

The basics of good nutrition

Let go into this, it is necessary to understand and accept one immutable truth: it is established, approved by the WHO system, which in combination with each other. The theory of food combining, fasting, fasting days, the diet and everything else you need to keep in a past life. Will have to give up any experimenting with meals and adhere to the classic rules.

Fractional nutrition

The basis of the PP is only a fractional food and no other. This means that the tricks of food are held every 3 hours, total for day 5 or 6 (with regard to snacks before going to bed), but the portions small. Approximate daily regimen may be:

The graph can be adjusted depending on the mode of the day, but remember that the breakfast should be no later than 10.00 hrs and last meal — into 22.00.

The body gets used to a constant supply of food, and stops making the supplies on a rainy day in the form of fat reserves. Will it work on weight loss.

A small amount of servings

It is calculated individually on the basis of daily calorie diet. In diameter is not recommended dose higher than 300 g for males and 250 g for women. Go to the trick, when you are constantly eating every day courses greater amount of: eat from small plates. Kitchen scales for the first time, you will simply necessary. Then the eye gets used to it and will be alone no longer determine the approximate weight of the food.

A balanced diet

Diets usually offer to increase the intake of belov, limit carbohydrates and eliminate fats. In everyday life we do the opposite: eat a lot of fat and carbs, and high protein foods remains overboard. PP eliminates both of these extremes and it is believed the inclusion in the diet of all the useful nutrients in the optimal proportions.

How to build a menu for weight loss, it is necessary to calculate the daily caloric content of their diet and the ratio of proteins, fats and carbohydrates. It is possible to do on a special formula, which you can find here. Usually apply the following ratio:

For weight loss is usually offers a ratio of 5:1:2, but in the system of proper nutrition-it didn't feel right, so how is significantly skewed in the direction of the protein.

The diversity of the diet

The diet should be varied. For example, it is considered a traditional breakfast with potatoes. Food will remain unchanged, but you can constantly change the grain kernel. Alternate possible with eggs (there are more than 50 ways for their preparation), useful for sandwiches, etc. offer must maximally varied. That will give the body the avocado, not banana, and vice versa.

A lot of water

the rules of proper nutrition

Consumption of drinking water in large quantities — the mandatory condition of proper nutrition. And especially for those who use it for weight loss. It can be irrigated, filtered, structured, bottled, mineral, distilled, with the addition of lemon or honey — it's your choice. Daily volume outline themselves: either 30 ml per 1 kg of your body weight, and either fixed (for example, 2 or 2.5 litres). The important thing is to work no less than 1.5 liters.

Temperature mode you can select different: it can be cool (but not freezing), at room temperature or in warm (but not hot).

You must drink between meals, for example, every hour. The day should start with her: half an hour before breakfast, it is necessary to drink a glass. In the heat and on days of intense workout water consumption increases to 500 to 600 ml per day.

Useful ways of cooking

By going about the proper nutrition, you will have to forget not only about fast food, but also about the fried homemade Goodies. Frying in oil, contributes to the formulation of in it of harmful carcinogens that do not fit into the system PP and can spoil the whole effect. Ie. from fried potatoes to have to give up exactly. As far as scrambled eggs or an omelet, you can learn how to cook on a dry frying pan — it home. Many of them can not give up frying the onions and carrots to the soup, without which, it turns out drab. The output is easy to frying in a large olive oil in a deep baking dish.

All other ways of cooking are allowed: baking for a few decoction, choking. The grill is limited, but let's just say.

It is necessary to correctly

It is unlikely that you ever thought about this question, recently, however, he devotes relatively little attention. The bottom line is that each piece needs to be carefully chew and get pleasure from the food. The benefit is obvious: a well crushed food is better digested. And eat will be much less, and the hunger subsides more quickly.

Drink too is necessary to properly

The most common mistake, from which suffers from digestion, weight and health. During the meal we usually put next to the plate, a glass of water or tea. In the stomach fluid mixed with solid food, taking from it useful substances and drags it behind you, bringing the body. In some cases, it all begins to ferment, causing bloating and discomfort.

Therefore, it is important to drink any drinks, only later half an hour after a meal, when the digestion process is already running.

10 main "can't" to proper nutrition:

  1. Overeat.
  2. Hungry.
  3. To skip meals.
  4. There are harmful products.
  5. Eating in public places, order food at the service, fast delivery.
  6. Broil.
  7. Hurry up and talk while eating.
  8. Washed down with food, drinks and water.
  9. There is every day one and the same.
  10. Exclude from the diet, or limit one of the main nutrients (proteins, fats or carbohydrates).

All of these rules only at first glance seem to be difficult to carry out. In fact is just start, and already after a week of new eating habits for yourself will dictate their.

products for proper nutrition

Tricks food

Breakfast

Must be mandatory, a full, nutritious. The calorie represents approximately 40% of the daily diet. It contains protein (eggs, dairy products with any percentage of fat), and carbohydrates (both complex and simple). This is the only food which allows even in the context of weight loss eat donuts, muffins, something sweet — this goes to the production of energy for the day. However, not worth it to abuse this leniency.

Recommended dishes:

  • porridge on the water and in milk with the addition of fruits, berries and nuts;
  • cereals and bran;
  • cottage cheese with herbs, natural yogurt;
  • poached eggs, boiled soft-boiled or hard-boiled, omelet or scrambled egg with vegetables on a dry frying pan.

Half an hour later, it is allowed to drink coffee (from the morning it is possible to cream, and even with the sugar), cocoa, kefir, a drinking yogurt, a milk shake with added fruit.

Snacks

Snacking on the proper nutrition required. Their task — not give the body to starve, to take a longer break between meals as mandatory measure and started to store the fats for a rainy day. Three one-time diet is not fit into this system.

For lunch it is best to eat fruit, nuts and dried fruit (it is advisable to take with you to work). In the afternoon turn on some protein, useful and delicious: smoothies, cottage cheese, yogurt, kefir. The problem of night binge eating decide small snack before going to bed. It may be a pear or an apple, but better — a cup of yogurt.

Lunch and an afternoon snack to make up approximately 5% of daily calorie diet.

Lunch

Is the main and most nourishing food (as it correctly to arrange, we were talking about earlier), so it should be less than 30% of your daily calories. Contains everything needed for the organism, the nutrients: proteins, fats and carbohydrates (prefer consuming). I'm sure a drink and a hot meal.

Recommended dishes:

  • hot soup, despite the fact that its benefits for the stomach now challenged, that WHO yet not changed recommendations on its necessarily a turn on in the menu of kindergartens and schools, which are built exactly on the principles of proper nutrition;
  • salad from fresh vegetables with addition of oil;
  • the meat or fish.

Half an hour later you can drink black or green tea without sugar, but it is allowed to add lemon, honey or milk. Or vegetable and fruit juice, not only shopping, but squeezed in a domestic environment.

Dinner

Must be lightweight, overeating, and hard foods are excluded. Is not more than 20% of your daily calories. Includes digestible protein and complex carbohydrates. Such a dinner will clearly promote weight loss by facilitating night digestion.

Recommended dishes:

  • seafood, fish, chicken as sources of protein;
  • as a garnish you can cook rice or buckwheat, sometimes to pamper yourself with pasta from durum wheat, put out the vegetables.

Half an hour later, best to give the tea to the herbs, which and calm the nervous system (help to fall asleep faster), and appetite is reduced in order to before bedtime is not interested.

Recipes

Breakfast

Oatmeal on the yogurt

Calorific value: 102 kcal per 100 gg

200 g of oat flakes pour in the evening 0,5 l 2,5%-th yogurt. Mix. Close the lid. Wrap in a terrycloth towel. Leave at room temperature all night. In the morning a little salt, mix again. Cut into cubes soulmate apples, diluted with 2-3 walnut kernels, pour into the oatmeal. Gourmets can we add to such unusual potatoes 2-3 cut into quarters berries strawberries and a teaspoon of honey.

Lunch

Light fat-burning salad

Calorific value: 96 kcal per 100 gg

Cut into diced 1 ripe clean the avocado. Blanch, put on bubbles 2 tomatoes. 2 cucumbers clear from the skin and rub on a large grater. Mel small bulb and 20 g of green parsley. Empty the ingredients in a salad bowl, sprinkle with some freshly ground pepper. Add 20 ml of olive oil and lemon juice. Carefully stir.

dinner option

Dinner

Baked sea bass with vegetables

Calorific value: 98 kcal per 100 gg

Soak for half an hour in cold water the skeleton of a sea bass. Pat dry with paper towels, cleaned, cut into the part. Rub with salt, sprinkle with freshly ground pepper and thyme. Top putting a puree of crushed 4 cloves of garlic. Pour 10 ml of olive oil and 10 ml of lemon juice. Leave it under the press for half an hour. At this time, arbitrarily cut into 100 g of stalks of celery, tomatoes, zucchini and eggplant (their pre-better soak in salt water). Add salt to vegetables, mix with each other.

On a greased baking lay out half of the vegetable mixture on it — bits of sea-wolf, from the top — the other half of the vegetables. Close the foil. Bake in the oven at 180 degrees for 40-50 minutes.

Planning weight loss the proper nutrition, consider what that means maintaining a healthy lifestyle, because is part of it. You want to achieve the results — work on yourself: quitters, relax, tune only on the positive, avoid stress. And what is most important — there is no doubt that this is one of the most correct and safe methods of weight loss.