Adequate nutrition and weight loss

A thin figure is not only beauty, but also health.However, many, trying to achieve maximum effect, are exhausted with doubtful diets, depriving the body of the necessary beneficial substances.Eating correctly, you can lose weight and improve good in general.We will discover more in this matter.

First, don't forget that you need to lose weight correctly.Physical exercises and walks in fresh air should become an integral part of their daily routine.No less attention should be paid to diet for weight loss.This does not mean that it is necessary to resort to new changes of changes.As a general rule, the result of them is in the short term: the weight quickly comes out and returns quickly, and sometimes new kilograms appear.In addition, you cannot trust diets during which you experience a lasting feeling of hunger.Proper nutrition must be balanced and supply to the body all the necessary vitamins and minerals.At the same time, it will not use additional calories, to suffer a constant desire to look at the refrigerator, the body will become healthier and the figure will become beautiful and thin.And this helps improve not only good, but also mood.

Adequate nutrition principles

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 should be consumed, vegetables and fruits must be present in the diet.The amount of drunk water per day is at least two liters.A glass of water, or better two, must drink 30-40 minutes before meals.It is better to forget about carbonated water and fast food forever.

As already noted, the food must be balanced.The daily protein rate for humans on average is 60–110 g/day, fat - 70-120 g/day, carbohydrates - 260–570 g/day.The exact amount depends on body weight, age, gender, the individual characteristics of the body.The same applies to the energy value of food consumed during the day.This indicator varies from 2000 to 3000 kcal depending on the lifestyle that leads: sedentary or active.If you have physical work, then the calories obtained from food, respectively, need more.In the cold season, the body requires more energetically valuable foods.If you want to lose weight, know that a decrease in daily calorie content of less than 1000 kcal is full of health problems!It is worth noting that the amount of proteins, fats, carbohydrates and calories is generally indicated in product packaging.He always pays attention to this.

Losing weight diet

The base of your menu can be a chicken, turkey, rabbit, lean red, fish, eggs, low fat products, cereals and, of course, fruits, berries, vegetables and herbs.Pay attention to cabbage.In any type of cabbage it contains a lot of fiber, which gives a feeling of full stomach and, therefore, reduces appetite, makes the chair more frequent and clean the intestines.There are antioxidants, many vitamins (A, C, E, K, PP, U and Group B) and microelements (calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, fluoride).

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

Do not forget apples and pears.They contain pectin.Filling the stomach, these fruits create a feeling of satiety, although their calorie content is very insignificant.Eating an apple before meals will significantly reduce the amount of food that is eaten during the main meal.And the insoluble fiber of the pear has a beneficial effect on the intestines and eliminates the toxins and heavy metals of the body.

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

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

Instead of the habitual sugar to desserts and drinks, sugar substitutes can be added, better natural and safe: fructose, sorbitol, sugar or stevia.Some dishes and low beverages have already developed in heats that allow it to control the appetite by suppressing the feeling of hunger.One of these products is a soluble achicoria for weight loss.He has already gained confidence among many supporters of adequate nutrition.

Prohibited products

It must be excluded from the diet, all types of canned products, carbonated drinks, energy and alcohol (except for dry wine in moderate quantities).They will not bring any benefit to their health.Smoked, salty and fried dishes must be replaced with steamed or in an oven.From cakes, cakes, ice cream, all kinds of cakes and fatty foods will have to be completely rejected.Forget about dairy products with sugar: yogurts, sweet artisanal cheese, glaze cheese, as well as fried potatoes and fries.Salachichas and sausages contain a lot of fats, and there are very few useful substances there, so such foods must also be excluded.

We make a menu for the day

Given the previous rules, let's try to elaborate an experimental menu for the day.Then breakfast.We recommend that five to six spoons of muscles pour a glass of milk or kefir without warm fat.Plus an apple or pear.Or you can eat two toast of whole grains, 30 grams of low fat cheese, a boiled egg and drink a cup of green or chicory tea with a sugar substitute.Lunch: The first is low fat, fish broth or chicken with the addition of spicy herbs.In the second: a vegetable salad with a lemon juice and olive oil dressing, a hot sandwich (whole wheat bread, 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 compote with a sugar substitute.For dinner: baked fish with vegetable salad.Hot achicoria is adequate as a drink.

Do not forget to use mineral water even before meals.In the intervals between the basic meals, it is necessary to have a bite of another two or three times.As products for such snacks, vegetables and fruits, as well as dietary desserts, they can be used.For example, mumi without sugar with low -fat yogurt and a honey spoon.O Atasco of their favorite berries or fruits, but it was wearing not natural sugar, but its substitute, for example, fructose.

The snacks between business and the race, unfortunately, have become a bad habit, for which people pay damage and health.As a result, many people have problems with excess weight.In this situation, it is extremely important to stop in time, change the habits of taste and start monitoring the amount of calories consumed.A balanced diet that meets the real needs of the body can and should become the basis of a healthy lifestyle.Following simple tips on PP and combine it with regular physical conditioning classes, long walks and other activities, you can quickly restore your sensation of lightness and strengthen health.

How to exclude diet sugar without a sweet denying?

Sugar remains the main reason for the appearance of excess weight, as well as the development of diabetes and caries.The average person uses more than 100 grams of sugar per day, while the daytime standard recommended by who has 25-50 grams (6-12 teaspoons).It is not just about sugar sands or refine parts, this standard also includes "hidden" sugar added to drinks and products that we buy in the store.For example, a tablespoon of ketchup contains 4 grams of sugar, and in a glass of sweet soda, up to 30–40 grams (actually a daytime standard).

Do not abandon the usual sweet taste, but its substitutes help reduce sugar consumption.Therefore, an alternative to sugar is detrimental to the figure is products that contain Stevia extract, lactulose prebiotic, as well as carbohydrate sugar substitutes: erythitis and plots.The sweeteners are adequate for those who wish to reduce weight with diets or practice professionally, and those who limited or eliminated the consumption of sugar for medical reasons.

The sweetener can be added to coffee and tea, desserts and bake.

Adequate nutrition for weight loss in the home: menu for a week

LOST LOSSING AT HOME- The basis for eliminating additional centimeters at the waist.Excessive body weight negatively affects the state of human health.But not everyone wants to use exhausting diets.Let's talk about how to eat well to get rid of extra pounds.

Methods and principles of effective weight loss

A decrease in excess mass using strict diets shows surprising results and in a short period of time.Sometimes it is difficult to keep the kilograms lost.

The weight drop for the body is stress.After strong hunger strikes, the body gives signals to the brain to accumulate fats for the future.

The adequate nutrition for home loss avoids stressful, depressive and alarming states.In addition, a person adequately looks at foods taken inwards, preceding the damage caused to health.

There are several principles of effective weight loss:

• The preparatory stage is the cleaning of the body of toxins, toxins.Activated carbon and at least 2 liters of clean liquid are used as sorbente.For safer cleaning, you can replace the medication with fiber products.Cleaning is carried out within 1 day.Then the body is prepared for adequate nutrition;
• It balances a diet in which fats, proteins, carbohydrates, minerals and vitamins should be present.With the imbalance, the work of all organ systems is interrupted.Poor good, it is a source of pathologies;
• Develop a special physical exercise programBased on individual characteristics.

The most difficult thing in losing weight is to start

Women and men who wish to eliminate excess body weight of performance have nowhere to start:

• The initial stage provides the implementation of introspectionand establish the cause.
• Morally tune in weight loss.Nutrition experts advise you to make a notebook, a notebook or a notebook.Make regular objectives, tasks and results obtained in it.As a comparison, before and after, it is necessary to record personal indicators: weight today, the volume of the waist, the chest and the hips, the estimated and desired body weight, highlight the cause of the great weight.It is important to tune in psychologically.For people after 50 years, it is recommended to reduce body weight under the supervision of a nutritionist.At this age, all processes slow down in the human body, therefore, the elimination of fat deposits occurs slowly.
• Think correctly, the objective is the figure of the desired weight.The main thing is not to exaggerate, 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 term of their achievement must be real and executives.A decrease in body weight per month in 3-4 kg will not damage.It should not be on the scale daily, the control procedure is carried out no more than 1 time every 7 days.
• In the absence of willpower, others and family should learn to support, help in any situation.Interruptions with adequate nutrition often occur, so it is important that all family members share lunch, breakfast and dinner with you.
• Establishing the diet is gradually necessary.Therefore, the body adapts to new conditions faster and will not experience stress.
• Learn to drink clean filtered water.The vigor and energy load is brought by non -carbonated liquids.The daily standard for an adult is not less than 2 liters.
• Almost all nutritionists recommend combining adequate nutrition with physical effort.With great excess weight, you must participate in the gym with an instructor that will help you choose the right exercises and follow the technique of its implementation.

When observing all the previous preparation recommendations, the transition to adequate nutrition will be less painful.

Food without diets

It can reduce excess weight without the use of diets.The process will take a long time and require self -organization.

The advice of a nutritionist will help compose healthy and good nutrition:

• Exclude sweets or replace with less harmful.Sugar: On natural honey, sweets and other confectionery products are fruits.
• Stop drinking quickly digestible carbohydrates."Slow" are more useful: rice, sarracene wheat, oatmeal, whole grain paste, fresh bread.
• Remove sweetmeal confectionery products, wheat bread from power.Clubs will be considered an excellent substitution.
• Control the amount of food eaten.A portion should not exceed more than 200 grams.
• Adequate kitchen.The main technological cooking processes with adequate nutrition are considered: cooking, extinguishing, baking without the formation of brown cortex, water vapor.
• Animal fatsAllow you to increase body weight.For this reason, your reception should be limited to a minimum.Of the oils, the olive is considered the most useful, but not in large quantities.
• Vegetables- Mandatory ingredient in adequate nutrition.They are rich in rough fiber, which improves the digestion process.It is recommended to consume fresh or salads.As a service station, you can use low -fat sour cream.
• Exclude salt.Since this bulk product retains the liquid in the body.
• Proteic food must be present in the diet.Take low fat varieties and fish.
• Milk productsWith most of the fat must be present.They improve the process of digesting food.
• Alcoholic beverages, smokingAnd other harmful habits damage health and cause appetite.

Approximate menu for 7 days

Adequate nutrition for weight loss: menu for each day

There are many different theories about how to bring your body to a form.Some people do not prefer to eat after six, others are exhausted with hard diets, others simply reject sweets.The correct solution to this problem may not be a choice of a special diet, but the transition to adequate nutrition.Discover what you need to eat to lose weight and how to choose a comfortable diet for you.

What is adequate nutrition when losing weight?

Many nutritionists call the principles of adequate nutrition a free diet.This is one of the most popular areas for standardization of weight.In the modern world, the concept of adequate nutrition (PP) is interpreted differently.Some argue that for this it is necessary to completely abandon meat, bread, sweets.The proposed technique does not require such victims.All that should be done is to adhere to some recommendations and make a diet correctly.

A balanced diet improves metabolism, thus contributing to weight loss.This mode will be optimal for people who have digestive problems, patients suffering from gastrointestinal tract diseases (gastrointestinal tract), cardiovascular system, diabetes mellitus.Natural products with moderate fat content, proteins and carbohydrates will help increase performance and improve mood.

How to eat well to lose weight

Losing weight, adhering to a balanced diet is really the main thing that must take into account the need for the calorie body and its daily activity.The basic concepts of adequate nutrition for weight loss are to replace high food in calories, fats and fried with useful products, vitamins and rich minerals, and exclude snacks on the fly.

Subject to all recommendations and heat calculation PP helps lose weight on average in 5-7 kg per month, depending on the characteristics of the body.The following experienced nutritionist tips will help understand the essence of the diet and master the principles of its construction:

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

Standards

The adequate nutrition for weight loss is not a diet, in the classic sense of the meaning of the word.This is a way of life, so the rules must be observed regularly.They are not completely to learn them, you will only need a desire to succeed:

• Drink enough water.You can calculate the desired liquid volume using a special application on the phone or use standards.The standard is considered 1.5-2 liters of liquid per day, taking into account tea, compote, water or other drinks.
• Follow the mode clearly.Do not let yourself eat a snack on the march, even if there is a slight feeling of hunger.Over time, the body will get used to obtaining the right food at the right time.
• Choose products correctly.Not everyone is going well for each other.Find, print and hang a compatibility table in the refrigerator.
• When buying food, carefully study the composition.The smaller on the list, the more useful and natural the product will be.
• Hornee, not fried: this is the main rule of the PP.During frying, it uses a lot of vegetable oil or animal fat, which is invariably deposited in the body.If you want to lose weight, prepare the dishes in the oven or consume fresh foods.
• The fuel refueling salads not with mayonnaise, but with a spoon of olive oil, flaxseed or sesame mixed with lemon juice.
• Eating must be in small portions, of small dishes.The maximum break between meals (without considering sleep) is 4 hours.
• Mastify the food thoroughly, do not get distracted by reading a newspaper, watching web pages from a smartphone or watching a TV.

Adequate diet for weight loss

In order for the body to receive regularly vitamins, the trace elements necessary for work must often eat between 5 and 6 times a day.The mode must be painted so that each meal goes to approximately equal intervals:

• Start your breakfast at 7-9 in the morning.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 tortilla with breakfast vegetables, drink newly squeezed juice.If you practice sports, go train before meals.
• Pass the lunch no later than 12 in the afternoon.Good time to eat the first dishes.Light vegetarian soups, Borsch without roasting, cabbage cabbage soup, mushroom soup are suitable.
• Give yourself from 13 to 15 hours.At this time, the body can still digest complex foods, so the use of pasta, cereals, whole wheat bread or potatoes at lunch is permissible.If you prefer to practice sports in the afternoon, then the use of complex carbohydrates should be minimized and focus on protein food.
• Before dinner, you can eat something between 16 and 17 hours.If you have lunch tightly, then you can omit the afternoon snack.Otherwise, eat an apple, pear or other fruits, drink a glass of juice or kefir.
• The ideal time to complete food 18.00-20.00.For dinner, protein food is ideal: leaf or lean meat with vegetables, such as an alternative, a fruit salad, a caste or protein tortilla tick.If you want to lose weight, be sure to have no later 2-3 hours before bedtime.

How to change adequate nutrition

After understanding how important it is to diet correctly, distribute the food correctly throughout the day, observe the regime will be pleasant and easy.Some rules will help change to a balanced diet without stress for the body:

• During the day there will be times when appetite has already woken up, and still far from lunch or dinner.So that there are no situations when you have to eat fast food, get out of your home, take a lunch or a snack in the containers.
• Before going to the store, make a list of the right products.Be sure to include fresh vegetables, fruits, cereals, vegetables.
• Forget canned food, smoked meats, fast food.This is the most harmful food, it has many preservatives, additives, flavors.
• Rek sugar and refined sweets.Replace sweets with useful honey, fresh sweet fruits.
• Put useful products in a prominent place.A fruit dish in the center of the table or cereal cookies in the center of the table will undoubtedly attract your attention.
• At first, do not refuse for good food.Make a soft transition, in the first week, remove fast food from the menu, in the second week, sugar, etc.If you feel that you are close to a breakdown, eat a piece of black chocolate or other favorite gift.

Diet

The result of losing weight directly depends on the food you prefer to eat.The transition to adequate nutrition will help not only be successful, but also to consolidate the result.The diet must include nutritious, but low -calorie foods, many vegetables, fruits, cereals.For comfort, print and hang a list of products allowed and prohibited in the refrigerator.