This article is about healthy, proper nutrition , affordable menu for every day for weight reduction .Information is useful for those who want to lose weight or lead a healthy lifestyle. Regardless of the age of a person, his constitution, sex, you need a healthy and proper diet. Every person wants health, harmony of his figure, balance, success.
Who particularly needs proper nutrition? Most people today are lethargic, depressed, with low levels of energy, mental and physical activity. You come home and fall after a day's work, and in fact a lot of things are ahead, and the meaning of life is not in the same work. For a good mood, health and physical shape, it is important to calculate for yourself a menu of proper nutrition.
If you are looking for a new diet for weight loss, proper nutrition is the best way to lose weight and not to gain more. If you are an athlete, then observing every day the menu of proper nutrition - will achieve the best results in competitions without losing health.
CONTENTS
Proper nutrition and diet: how different?
Sitting on a diet, you have to blindly follow the compiled menu. Deviations are not allowed. You do not choose your favorite food. You have to eat what the diet provides! With a long-term diet, it soon becomes boring to chew fresh and lean foods. Then comes a breakdown. You sweep everything in the fridge. Excess weight is returned.
On a short-term diet, you can lose a lot of extra pounds( a sharp restriction of calories).But it is possible to damage health, hair, skin and nails can suffer. After all, the body will not be missing useful, nutrients. You can lose weight, but then the weight will return, when you switch to normal food.
When you decide to eat right, you will change your eating habits forever. Then the weight will drop to normal, and will remain normal.
With proper power, there is no room for strict restrictions. You can eat your favorite dish, indulge in a delicious product. The main thing is to know when and in what quantities it can be done. The menu of dishes of a correct food tasty and satisfying. You will not feel hungry.
Comparison table: diet and proper nutrition
| Proper nutrition | Diet |
| 1. a varied diet; | 1. the monotonous menu; |
| 2. There is no feeling of hunger; | 2. There is often a feeling of hunger; |
| 3. There are no failures; | 3. frequent disruptions; |
| 4. health improves, rejuvenation of the body; | 4. Damage to health, hair, nails; |
| 5. High energy level; | 5. Low energy level; |
| 6. no carbohydrate dependence; | 6. pulls on the sweet; |
| 7. Weight goes slowly, then does not return; | 7. weight quickly goes away, quickly returns; |
| 8. well-being, cheerfulness | 8. frequent depression, irritability |
Basic principles of proper nutrition for weight loss
1. Power mode. The first thing you need to do to instill the habit of eating properly, paint the regime of the day. Proper nutrition is carried out by the clock, every day at the same time. You can deviate half an hour from a meal, when you can not do it on time. Meals should be five to six times, every two to four hours. Four hours is the maximum time that can be spent without eating.
From 5-6 meals - three main and two or three snacks!
And breakfast should be in the first hour after awakening. Supper for three hours before bedtime. Food will have time to leave the stomach, and the body will be unloaded for the night, and it is easier to recover after a day.
If you wake up at 7 am, then the power schedule will look like this:
- Breakfast at 7:30.
- Snack - 10:00.
- Lunch is at 13:00.
- Snack - 16:00.
- Dinner is at 19:00.
- Snack - 21:00( provided that you go to bed at 00:00).
When you go to bed at 22:00 - 23:00, the last undershot is not needed.
The mode for each individual, depends on your work, breaks for lunch. Above all, try to eat at the same time.
2. Cooking methods. Better, with proper nutrition, do not fry foods in large amounts of fat. It is more effective to stew, bake, cook. For example, if you make roasting in the sleeve of meat, then it will preserve the beneficial substances, it will be juicy. For the appearance of an appetizing crust, at the end of the baking cut the sleeve.
Do not use store sauces when preparing salads. Mayonnaise and sauces are very high in calories, contain rich, harmful fats. Try not to pour a lot of vegetable oil. In a salad of butter should be about one teaspoon per serving.
Do not add a lot of butter to the porridge. A small piece will be enough.
3. Principle of replacement of products .Learn to replace useless, much less harmful foods with healthy foods. For example:
| Bad products | Good replacement |
| 1. fatty sausage with chemical additives | 1. baked lean meat |
| 2. sugar | 2. fructose |
| 3. mayonnaise | 3. fatless sour cream + mustard + lemon juice |
| 4. quick-cooking porridges | 4. whole-grain cereals |
| 5. sweet drinks, | gasses 5. green tea |
| 6. candies | 6. marshmallows, black chocolate, honey |
| 7. curd mass | 7. rustic cottage cheese with dried fruits |
| 8. ground, parboiledrice | 8. unpolished, brown rice |
| 9. Macaroni from the premium grade | 9. Macaroni from the durum wheat |
| 10. sunflower refined oil | 10. olive, linseed oil of the cold pressing |
4. Observation of the water regime .For a healthy lifestyle, you need to learn to take enough water. For one kilogram of weight you need about 30-40 milliliters of water. In total, somewhere two or three liters of pure still water. And in calculation do not go juices, milk, soups, teas and other drinks taken during the day.
Distribute water in such a way that more water is drunk in the 1st half of the day than in the second. After waking up, immediately drink a glass of water. Then drink 1 glass before each meal for 10-15 minutes.
5. The correct food is balanced. Proper nutrition is also in the right proportion in the diet of proteins, fats, carbohydrates. Better, when the share of proteins account for 30% of total daily calories, 20% for fats, 50% for carbohydrates. To achieve such a ratio is difficult, but you need to try. First you can calculate how many grams each day you need these nutrients. This is possible if you know the total calorie content of the diet. Usually, for weight loss, it is 1200-1500 kcal, for weight control - 2000-2500 kcal. Then you make up the proportion. In 1 gram of protein is 4 kcal, in 1 gr.fat - 9 kcal, in 1 gr.carbohydrates - 4 kcal.
For example, You are a girl with a weight of 70 kilograms. For losing weight you need to consume 1200 kcal per day. Including:
- Proteins - 360 kcal: 4, we get 90 grams.
- Fat - 240 kcal: 9 = 27 grams.
- Carbohydrates - 600 kcal: 4 = 150 grams.
Food value of the products see the special tables.
Menu for every day for weight loss for a week
Sample menu for proper nutrition for weight loss. If you exercise( a man or a woman), or lose weight - not your goal, the number of foods you need to increase per day by 500-1000 kcal. In your menu there may be favorite products, the number of products may be different, the main thing is to follow the basic principles of proper nutrition.
Menu the next day, think in advance!
Day One( Monday):
- Breakfast: omelet from 5-7 egg whites, 200 gr.fresh vegetables, 2 tbsp.spoons of buckwheat.
- Snack: 1 banana.
- Lunch: 30 gr.whole wheat bread, 200 gr.vegetables for a couple of + 150 gr. Chicken.
- Snack: 1 tbsp.kefir.
- Dinner: 300 gr.fresh salad + 100 gr.seafood.
- Snack: 1 tbsp.kefir( if you go to bed late).
Day two( Tuesday):
- Breakfast: soy cheese tofu 100 gr.+ fresh salad 300 gr.
- Snack: 100 gr.low-fat cottage cheese.
- Lunch: 2 tbsp.spoons of unpolished rice + 300 gr.vegetables + 100-200 gr.low-fat meat.
- Snack: 100 gr.cottage cheese.
- Dinner: 300 gr.stewed vegetables + 150 gr.chicken breast.
- Snack: 1 tbsp.kefir( if you go to bed late).
Day Three( Wednesday):
- Breakfast: buckwheat porridge 50 gr.+ fresh salad 200 gr.+ 100 gr.chicken breast.
- Snack: 1 apple + 50 gr.low-fat cottage cheese.
- Lunch: vegetable soup 300 gr.+ 30 gr.black bread + 200 gr.vegetables + 100 gr.fish.
- Snack: 1 tbsp.fermented.
- Dinner: 300 gr.300 gr.vegetables + 150-180 gr.baked fish.
- Snack: 1 tbsp.kefir( if you go to bed late).
Day four( Thursday):
- Breakfast: whole grain oatmeal 3 tbsp.spoons + fresh salad 200-300 gr.+ 100 gr.fish.
- Snack: 1 tbsp.kefir + 150 gr.berries.
- Lunch: 100 gr.boiled beans + 100 gr.chicken breast + vegetable salad.
- Snack: 1 boiled egg + grapefruit.
- Dinner: 300 gr.vegetables + 100 gr.turkey.
- Snack: 1 tbsp.kefir( if you go to bed late).
Day five( Friday):
- Breakfast: oatmeal 100 gr.+ dried fruit or fruit 100 gr. .
- Snack: 1 boiled egg + vegetable( cucumber, tomato, pepper, etc.).
- Lunch: Spaghetti from hard varieties 70 gr.+ 100 gr.beef + fresh salad 200 gr.
- Snack: 1 egg + 1 vegetable.
- Dinner: 300 gr.vegetables + 100-150 gr.cottage cheese.
- Snack: 1 tbsp.kefir( if you go to bed late).Day
Day Six( Saturday):
- Breakfast: 50 gr.brynza + 1 tbsp.2-% fermented baked milk + fresh salad 300 gr.
- Snack: 10 pcs.almonds.
- Lunch: 2 tbsp.spoonfuls of buckwheat + salad + 150 gr.fish.
- Snack: 50 gr.cottage cheese + 150 gr.fresh berries.
- Dinner: 300 gr.vegetables + chicken cut chicken 100 gr.
- Snack: 1 tbsp.kefir( if you go to bed late).
Day 7( Sunday):
- Breakfast: cottage cheese 150 gr.+ fresh salad 200 gr.+ greens.
- Snack: 3-5 pcs.walnuts.
- Lunch: 100 gr.lentils + baked cutlet 100 gr.+ vegetables 200 gr.
- Snack: 1 tbsp.milk.
- Dinner: fish cutlet steam 150 g.+ fresh salad.
- Snack: 1 tbsp.kefir( if you go to bed late).
We wish everyone good health, cheerfulness and energy. Believe me, it is very important to learn the right nutrition, to count the menu for each day to reduce weight or improve the well-being, slenderness and tightness of the figure.
For the preparation of the article we used the materials of Oksana Sokirko, published at: http: //russkajakrasota.ru/ pravilnoe-pitanie-menyu-na-kazhdyj-den.html
