Proper power: menu for weight loss

It is impossible to constantly sit on diets, periodically organizing abdominal holidays.Failure to comply with the principles of proper food behavior leads to health problems - metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, many weight loss over time go to proper nutrition.It helps maintain body weight at a certain level without stress and hunger strikes.

Useful and healthy foods help maintain harmony for life.This is evidenced by nutritionists and fitness trainers.It is not difficult to adhere to the principles of proper nutrition.The main thing is to understand the basic rules of a balanced diet, to make an approximate menu for several days.In this case, weight loss occurs slowly, but safely and the rejected pounds do not return.

Principles of proper nutrition

Many have heard the main dissertations of proper nutrition on television, by watching doctors and people who lead a healthy lifestyle.To reduce body weight without damage to health and maintain results, you must adhere to the following rules:

1. Eat often, but in small portions.The food is best absorbed and a hunger feeling does not appear if you take it in small quantities 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not recommended to starve or skip meals.Otherwise, metabolism will slow down and problem areas will become more obvious.
2. Quickly rejected carbohydrates.Sweets and bakery products temporarily remove hunger.Having enjoyed sweets or dollars, after an hour you will want to eat again.This will lead to an increase in the daily calorie content, a set of mass and the appearance of cellulite.
3. Make breakfast dense and light dinner.Metabolism slows down from night.Therefore, the last meal should be low -Calorie and easily digestible.Nutritionists recommend the use of dairy products - Cottage, Kefir, Yogurt for Dinner.As an option - low meat or fish, cooked or steam.
4. Take time to physical activity.Even with a balanced diet, in the absence of motor activity, a set of mass occurs.To maintain harmony, it walks more often on foot, is involved in aerobics for 30-40 minutes several times a week.Cardiostpapers will help support muscle tone, improve the functioning of the cardiovascular and respiratory system.
5. Take into account the amount of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to make accurate calculations, but at least you have to determine the content of useful substances and nutrients in foods.

Proper nutrition is a way of life.You must keep up constantly, not for 2-4 weeks or several months.

It is necessary to examine the main nutrients with more details - proteins, fats and carbohydrates.They are contained in each product.Subject to the principles of proper nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after some time requires completing the lack of useful substances.

Squirrels give an important role in building a balanced diet.They are involved in muscle growth and growth.As a result, professional athletes lean on protein products.A person who only strives to maintain a form will have enough 1 g.Zones per 1 kg of mass.

You can't completely give up fats to lose weight quickly.The deficiency of this nutrient leads to the exhaustion of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day the lost weight torments a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.

Carbohydrates are an obstacle that loses weight.Most are trying to reduce the amount of this nutrient in the diet, forgetting that they are carbohydrates that give the body energy.The daily rule ranges from 4 to 8 gr.1 kg of mass.

The number of proteins, fats and carbohydrates is calculated individually according to gender, age and level of physical activity.

Daily calorie content

Many weight loss constitute diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.In order to determine the calorie rule consumed, it is necessary to take into account gender, age, development, initial body weight.

It is absurd to rely on daily calorie content when training the proper nutrition menu.You can calculate the number of calories received with food, but it is problematic to remove from this index during physical activity.

For slow and safe weight loss, nutritionists are recommended to reduce the approximate daily calorie content by 10-20%.For example, a 30-year-old woman working in the office and does not enter sports, as long as she consumes 1800 kcal every day (the ratio of development and mass-170/75) to avoid gaining too much.If she needs to put herself in shape, she should reduce the number of calories to 1400 per day.Weight loss will be quick if you reduce the calorie content by 30-40% and add physical activity.However, in this case, the likelihood of damage to a diet, a deterioration of prosperity increases.

You can calculate daily calorie content using computers and in weight loss applications.

Menu options for every day

It will be easier to adhere to proper nutrition if you create different options for main meals and snacks.Use the ideas below and create a balanced menu to maintain a thin shape.

Breakfast options

• oats or rice porridge, fruit salad, tea or sugar -free coffee.
• Omlet 2-3 eggs, vegetable salad, tea or coffee.
• Low yogurt, fruits, sugar -free coffee, black or green tea.
• Catserole Cheese Cottage with the addition of fruit, tea.

Lunch options

• Vegetable soup, low meats or steam fish, vegetable dish.
• Borsch, roasted meat, boiled potatoes, vegetable salad, compost;
• Ear, steam fish with vegetable or cereal dish, salad, a glass of juice.

Dinner options

• Meat steam or fish, vegetable salad, tea;
• stew or pot of vegetables, a part of meat or fish or fish, tea.
• Cottage cheese with kefir, favorite fruits, tea.

Snack choices

• Low cottage cheese, yogurt or kefir.
• fruit or berries.
• Walnuts, seeds.
• Low cheese.

Having built your diet according to such principles, you will easily get rid of extra pounds, keep the results.Weight loss will occur without stress, since you do not have to strictly follow the menu, calculate the products in grams.Periodically, you should monitor daily calorie content and arrange fasting days no more than once a week.