The principles of good nutrition, many nutritionists call free diet. This is one of the most popular destinations for weight normalization. In the modern world the concept of proper nutrition (PP) is treated differently. Some argue that it is necessary to completely abandon meat, bread, sweets. The proposed method does not require such victims. All you need to do is to adhere to certain recommendations and the right diet.
A balanced diet improves the metabolism, thus promoting weight loss. This mode is optimal for people who have problems with digestion, patients who suffer from diseases of the gastrointestinal tract (GIT), the cardiovascular system, diabetes. Natural foods with a moderate content of fats, proteins and carbohydrates will help enhance performance and improve mood.
How to eat to lose weight
To lose weight, adhering to a balanced diet, really, the main thing – to take into account the body's need in calories and your daily activity. The basics of proper nutrition for weight loss are to replace high-calorie, fatty and fried food, healthy food, rich in vitamins and minerals, and eliminate snacking on the go.
With all the recommendations and calculate the calories of PP helps to lose weight average 5-7 kg per month, depending on the characteristics of the organism. Following the advice of experienced dietitians will help to understand the diet and to master the principles of its construction:
- The energy value of meals per day must meet the cost of the body. For people with obesity total calories should not exceed 900-1000 kcal. A standard energy value for people with moderate activity – 1200 kcal for athletes 1600-1900 kcal.
- The chemical composition of products must fully satisfy the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro - and micronutrients.
- Learn to follow a diet. You should eat small portions, but frequently, at regular intervals of time
Proper nutrition for weight loss is not a diet in the classic sense of the word. It's a way of life, so you have to follow the rules regularly. They are easy to master, you will need a desire to succeed:
- Drink plenty of water. To calculate the desired volume of liquid by using a special app on the phone or use the standards. The norm is 1.5-2 liters of fluid per day given tea, juice, water or other beverages.
- Clearly observe mode. Do not allow yourself to snack on the go, even if there is a slight feeling of hunger. Over time, the body will get used to the right food at the right time.
- Wisely select products. Not all of them go well with each other. Find, print out and hang on the fridge to the table of compatibility.
- When buying food carefully study the composition. The less there will be listed, the healthier and more natural will be product.
- Bake, not fry – this is the main rule of PP. While cooking, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, prepare meals for a couple, in the oven or eat foods fresh.
- Salads fill not with mayonnaise, and a tablespoon of olive, Flaxseed or sesame oil mixed with lemon juice.
- You should eat small portions from small plates. The maximum break between meals (not counting sleep) – 4 hours.
- Chew your food well, do not be distracted by reading Newspapers, viewing web pages from your smartphone or watching TV.
A regime of proper nutrition for weight loss
To the body was regularly receiving the necessary vitamins, minerals, you need to eat frequently – 5-6 times a day. Mode should be painted so that each meal took place in approximately equal intervals of time:
- Start your Breakfast 7-9 am. It's time for eating carbs. They are digested by the body longer than other components. Eat oatmeal for Breakfast with fruit or an omelet with vegetables, drink fresh juice. If you play sports, go for a workout before eating.
- Spend a lunch no later than 12 noon. A good time to eat the first course. Suitable light vegetarian soup, soup without grilled vegetables, cabbage soup, mushroom soup.
- Lunch from 13 to 15 hours. At this time, the body can still digest heavy food, so eating pasta, cereals, wholegrain bread or potatoes at lunch for example. If you prefer to exercise in the afternoon, then the consumption of complex carbohydrates should be kept to a minimum, and focus on protein-rich foods.
- Before dinner you can eat between 16 and 17 hours If you had a big lunch, afternoon snack you can skip. Otherwise, eat an Apple, a pear or other fruit, drink a glass of juice or kefir.
- The perfect time in order to complete the meal 18.00-20.00. For dinner ideal protein foods – fish or lean meat with vegetables, as an alternative to fruit salad, cheese casserole or an omelet for protein. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.
The result of weight loss depends on what kind of food you prefer to eat. The transition to proper nutrition will not only succeed, but to fix the result. The diet should include nutritious, but low calorie meals, plenty of vegetables, fruits, cereal. For convenience, print out and hang on the fridge a list of permitted and prohibited foods:
white bread, yeast pastries, puff pastry
bread from whole wheat, rye or bran added
soup in a rich broth, milk, legumes
vegetarian soups, soup, vegetables, liquid meals in vegetable broth
fatty meat, fish
crisp cereal, rice, buckwheat, barley, oats, couscous, bulgur
canned, homemade pickles, fish or meat shelf
steamed, fresh, baked veggies – tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin
sausage, sausages, semi-finished products
lean meats – poultry fillets without skin, rabbit, beef, veal
fat cottage cheese, cream, salty cheese
lean fish – bream, perch, cod, Pollack, carp, flounder
purchase sweet juices, carbonated mineral water, alcohol (except for natural wines)
steam scrambled eggs, hard-boiled egg (no more than 2 pieces per day)
cooking oils, hot sauces, mayonnaise
dairy products with low fat – cheese, yogurt, milk, cheese, yogurt
some types of fruits and berries – raisins, bananas, grapes, dates, figs
fresh berries and fruits
fast foods, crackers, chips, other dry food
tea green, red, natural, coffee, a decoction of rose hips
The power supply circuit
Learn the principles of the digestion of certain substances in the body, scientists came to the conclusion that some products don't mix with each other, provoke indigestion, heartburn, flatulence, fermentation in the gut. In addition, incompatible products are not fully digested, not only bringing benefits for the body, but also turns to fat.
There is a special table that lists compatible products. So, do not combine meat with potatoes or pasta. For a side dish to chicken or beef better serve baked or grilled vegetables. All meals should be prepared with a minimal amount of oil or fat. During the transition to proper nutrition for weight loss nutritionists recommend a detailed study of this table.
In addition, experts have noticed a pattern between the desire to eat "junk" food and lack of certain substances in the body. So as not to break with the diet, try to replace sweets and other meals on healthy foods without breaking the diet:
How to drink water
Nutritionists always recommend drinking at least two liters of fluid. This can speed up the metabolism, prevents overeating, dehydration. In addition, the water should be drunk, it is important to understand how to do it. There is a scheme:
- Be sure to drink before Breakfast two glasses of water. The liquid will fill part of the total volume of the stomach, helping quickly sated. To start the meal in 15-20 minutes. If plain water in such quantity is difficult to drink, add half a teaspoon of honey or a few drops of lemon juice.
- Two glasses of water to drink closer to 12 to 14 hours, 20 minutes lunch. After lunch 2 hours nothing to drink, it is strictly forbidden to drink any liquid with meals.
- Before dinner you need to drink 1 glass of water. Drink food are prohibited. To avoid swelling, you can drink tea, yogurt or other liquid drinks 2 hours before bedtime.
A well-known fact that the speed of set and weight loss depend on the human metabolism. So, one can literally get fat from water, and others without the risk of weight gain eat cake. Scientists have found that there are drinks that can affect the rate of metabolic processes:
- Green or Monastic tea. It not only affects the rate of metabolism, but also has a diuretic effect, promoting rapid weight loss.
- Ginger broth. Ginger root contains capsaicin, a substance that gives the drink the edge off, improves digestion, owns a slight antibacterial action.
- Juice. Natural fresh juices (especially orange, grapefruit, celery), proven, improve metabolism. To use them better on an empty stomach, for example, in the morning, replacing juice 1 Cup of water.
- The infusion of sage. The drink not only helps in better digestion, but also help to prevent colds.
- Liquid chestnut. Medicinal drink energizes, cleanses the body of toxins.
How to make the right diet for weight loss
Menus need to be planned in a way that incorporated all the principles of proper nutrition for weight loss. It is important not only to paint mealtimes by hours, but also take into account its caloric value. Nutritionists recommend distribute the daily ration caloric content:
- Breakfast – 500-600 calories;
- snack – 150-200 calories;
- lunch – 300-400 calories;
- afternoon snack – 150-200 calories;
- dinner – 300-400 calories;
- drinks – 100-200 kcal.
Menu for the week
In the preparation of the diet for 7 days, you need to consider the calorie content of meals, as proper nutrition for weight loss does not imply a complete rejection of the favorite treats. To adjust the amount of food eaten in a day, you'll need a table of caloric content of products. The energy value of manufacturers indicate on the label of their products or find a table with the calorie content on the Internet. To be satisfied, but not to overeat, it is recommended to adhere to the following indicators:
- People who lead a sedentary lifestyle, a day allowed to eat up to 1200 calories.
- Activists, athletes, for fitness the diet need to increase to 1800 calories.
Respecting these guidelines, to paint the menu for the week will not be difficult. Should eat 4-5 times a day at regular intervals of time to digestion to adjust the desired biological rhythm.