The healthy eating system has long been understood by people, especially those who have been trying to shed extra pounds for a long time. Many people think that meals on such a diet boil down to endless vegetables and broths, but this is far from the case.
The essence of good nutrition system
Healthy eating is a unique menu, designed in such a way that the body receives the necessary nutrients in a timely manner, does not feel hungry and does not accumulate toxic ballast. A good diet can speed up metabolism, improve brain activity, boost immunity and activate weight loss.
Social media and apps are teeming with a variety of calorie calculators. Of course, the calorie counting system is effective, but it contradicts the main rule of healthy meals - the absence of sugar, salt and excess cholesterol.
What is the idea of good nutrition? It is built on the correspondence of several important aspects:
- complete rejection of carbohydrates. Frequent consumption of foods and foods containing carbohydrates can lead to metabolic disturbances, causing critical jumps in blood sugar levels. Confectionery and bakery products, alcohol, instant foods, potatoes, corn, white rice are full of carbohydrates;
- sufficient supply of clean water. Drinking plenty of fluids not only helps improve metabolism, but also removes all processed products from the body. The more a person drinks, the more active his metabolism and blood circulation;
- inclusion of healthy fats in the menu. Oily fish, egg yolk, cold-pressed oil, nuts - all of these and other foods high in healthy fats have a positive effect on health. They normalize the work of the gastrointestinal tract, and also make the skin elastic, beautiful and capable of self-healing;
- the use of vitamins. Not all vitamins, minerals and trace elements can be obtained by a person from cooked meals. It often happens that their amount in products is so small that it practically does not affect the metabolism. During this time, useful substances help to improve the functioning of the body, replenishing energy reserves;
- inclusion of fiber in the diet. Fiber is one of the most important building blocks for normal metabolism. Most of it is found in vegetables, grains and fruits. Consuming high amounts of dietary fiber is a must for anyone looking to lose weight;
- three meals a day with 2-3 moderate snacks. In good nutrition, it is important to distribute meals well so as not to feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them you need to organize small snacks.
Calculation of nutrients to normalize metabolism
In order to activate weight loss, it is important to distribute the amount of nutrients consumed in the diet. Protein and fiber play a major role in the menu: Protein is the main building block of muscles. With its help, the body speeds up fermentation and the fiber acts as a "brush" which removes processed products from the body. In addition, the diet should contain healthy fats which are responsible for the quality of the skin, hair and nails.
To calculate your ideal nutritional intake per day, you need to use special calculators. For a detailed calculation of the energy composition of dishes and products, you can refer to the special tables. Most ready-to-use products have an energy label on their packaging. Using these numbers you can also successfully create your individual menu.
There is one important nuance that there is one important nuance to consider for people who are looking for high quality, fast weight loss. Good nutrition is based on the principle of distributing nutrients according to the time of day. Biological rhythms are believed to be reflected in metabolism, so protein, carbohydrate, and fat is best for breakfast, fat, protein, and fiber for lunch, and protein and fiber for dinner. . Traditionally, protein should be the most important in a healthy diet: Protein is consumed at the rate of 1 to 2 grams per 1 kilogram of a person's weight.
Slimming card
Most people think that good nutrition is expensive. However, this is not the case: such a system, on the contrary, saves money, since it excludes from the diet sauces with a huge amount of carbohydrates, confectionery and alcohol. Otherwise, the correct diet is almost the same as usual. The only difference is that the dishes use less fat and oil, and the cooking process is mostly done by steaming, boiling or baking.
The standard menu for healthy eating for weight loss is as follows:
Monday
Breakfast - porridge and green tea, snack - unsweetened pear. Lunch - vegetable broth with croutons of rye bread, snack - cottage cheese. Dinner - vegetable salad and steamed chicken chop, snack - a glass of low-fat kefir.
Tuesday
Breakfast - muesli and unsweetened coffee, snack - a small banana. Lunch - soup with meatballs and a slice of Borodino bread, snack - a glass of baked fermented milk. Dinner - steamed fish fillet and leaf salad, snack - 2 poached eggs.
Wednesday
Breakfast - an omelet from two eggs and black tea, a snack - cottage cheese with raisins. Lunch - low-fat fish soup, snack - medium-sized banana. Dinner - vegetable stew with chicken breast, snack - sour apple.
Thusday
Breakfast - two-egg fried eggs and coffee without sugar, snack - banana. Lunch - pea soup with whole grain chips, snack - a glass of kefir. Dinner - 2 steamed fish patties and vegetable salad, snack - 2 kiwis.
Friday
Breakfast - low-fat cottage cheese pancakes and unsweetened tea, snack - sweet apple. Lunch - buckwheat porridge with a serving of baked beef, snack - a glass of baked fermented milk. Dinner - cabbage stew with minced chicken, snack - cottage cheese.
Saturday
Breakfast - casserole of cottage cheese and black coffee, snack - low-fat cottage cheese with nuts and raisins. Lunch - vegetable soup with whole grain bread, snack - 2 kiwis. Dinner - green beans with steamed fish fillets, snack - 2 boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apple. Lunch - cabbage soup and Borodino bread croutons, afternoon tea - 2 unsweetened black tea cookies. Dinner - baked beef with beans and spinach, snack - a glass of kefir.
Eating right is just as important as exercising in order to lose weight, feel good, and stimulate brain activity. It doesn't take much to completely change your lifestyle. It is enough to provide the body with additional fiber, protein and healthy fats, as well as to establish an alcohol diet.