How to lose weight in the proper diet: basic rules and sample menu for a week

Today, a healthy lifestyle became fashionable. To keep pace with the time needed to go to the gym and eat well. In general, a good trend, if we understand these topics in more depth, not as an Amateur. Exercise and a balanced diet are the basis of good health and good physical shape. This is the ideal method to combat excess weight-without exhausting diets and excruciating fasts.

proper nutrition

However, for weight loss proper nutrition you need to be able to use. If the wrong approach is the only thing you can do is to stabilise, but not reduce the weight. Small tweaks, some changes in the daily schedule and menus — all these details will help you to find the dream without harm for health.

What is

Proper nutrition is often indicated with the abbreviation PP. Your task is to ensure the normal operation, to contribute to the strengthening of health and prevention of various diseases. It is based on two pillars. First: it is based only on the food, not junk food and other empty calories, and alcohol. Second: the precision in the timetable of the meals. Everything comes from these two provisions.

In the budget of all modern developed countries annually allocates funds to promote proper nutrition. Videos, brochures, infographics, national pyramid — products are actively used to convey to the public the importance of this topic. Numerous studies adjustment constant of the basic principles that have to work more effectively.

Proper nutrition is the basis of many therapeutic diets. In particular, it is prescribed in diseases such as:

  • excess body weight;
  • obesity;
  • alimentary-dependent diseases (atherosclerosis, hypertension, diabetes, etc.);
  • the syndrome of impairment of intestinal absorption and digestion;
  • eating disorders.

The relevance of PP is caused by many factors of modern life. In the first place is the great popularity of fast food is called junk food. Despite the fact that everyone knows that the harm of TRANS fat, this food is kept in high demand in the food market.

The second problem of our society with a sedentary lifestyle. On the street we move around in cars, at work, spend 8 hours in an office chair, a home for all of us, smart home appliances, allowing you to get off the couch. The overlay with the physical inactivity improper nutrition leads to overweight, obesity and a lot of health problems.

To solve these problems by means of proper nutrition in contact with the sport.

A bit of statistics. While the war of fast food and nutrition to win on the side of the first. More than 70% of people admit they can't live without these harmful Treats and only 30% were able to give them forever. However, the hope for a positive trend is that there are still. 10 years ago, these figures were even bigger difference: the 80% and 20% respectively. And experts predict that in the future the distance will be permanently reduced.

the benefits of proper nutrition

The fundamentals of proper nutrition

Dare to move it, you need to understand and accept one fundamental truth: it is a well established, approved by the who system, which does not fit in with the others. The theory of food combining, fasting, fasting days, the diet and everything else you need to leave in a past life. We have to abandon any experiments with food and observe the traditional rules.

Fractional power

The base PP is just more small meals and not more. This means that the meals is held every 3 hours in total per day 5 or 6 (including a snack before going to sleep), but the servings are small. A sample routine could be:

The schedule can be adjusted in function of the modality of the day, but you need to remember that the Breakfast should not be later than 10: 00, and last meal till 22.00.

The body gets used to the constant delivery of food and he will no longer make reservations for a day of rain in the form of fat deposits. This will work on the weight loss.

A small amount of servings

It is calculated individually, based on the daily calorie diet. On average, it is recommended that the top of 300 g for males and 250 g for girls. Go to the trap, if you constantly eat large amount: eat from small dishes. Kitchen scale for the first time. Then the eyes will adjust and you will need to determine the approximate weight of the food.

A balanced diet

Diets usually suggest to increase the consumption Belov, limit the carbs and clean fats. In everyday life we do the opposite: eat a lot of fats and carbohydrates and proteins from food remains behind. The PP eliminates these two extremes and involves the inclusion in the diet of all nutrients in the optimal ratio.

To compose menus for weight loss, you will have to calculate your daily caloric intake and the proportion of proteins, fats and carbohydrates. This can be done according to specific formulas that you will find here. Normally used are the following proportions:

For weight loss often suggest a proportion of 5:1:2, but the system the right nutrition that do not fit, as there is a significant bias in favor of proteins.

The diet of the diversity

The diet should be varied. For example, traditionally considered a Breakfast porridge. The dish will remain the same, but you can always change the cereal. Switch it with the eggs (there are more than 50 methods for their preparation), useful for sandwiches, etc. the Menu is varied. You will need to give the body avocados, no bananas, and Vice versa.

A large amount of water

rules of proper nutrition

The consumption of drinking water in large quantities — a prerequisite of proper nutrition. And especially for those who use it for weight loss. Can be melted, filtered, structured, bottled, mineral, distilled, with the addition of the lemon, the honey is your choice. Daily volume set: or 30 ml per 1 kg of weight, either fixed (for example, 2 or 2.5 litres). The most important is to be not less than 1.5 L.

Temperature mode you can select different ways: it can be cool (not ice), at room temperature or warm (but not hot).

We need to drink between meals, for example, every hour. The day must start with it: half an hour before Breakfast drink a glass. In the heat and in the days of intense exercise, water consumption increases 500-600 ml per day.

Useful methods of preparation

Go to a proper diet, you have to forget, not only about the fast food, but fried homemade Goodies. Fry with butter contributes to the development of harmful carcinogens that do not fit in the system of PP and can hurt the overall effect. I. e., of chips, is given for sure. With regard to scrambled eggs or omelets, you can learn to cook in the dry pan is allowed. Many may not opt-out of fry the onion and carrot to the soup, without which it is obtained fresh. There's an easy solution and fry in extra virgin olive oil in a deep saucepan.

All other methods of cooking allowed: fried, steamed, boiling, stewing. The grill is limited, but also acceptable.

There is a need for the correct

It is unlikely that never thought about this question, recently, however, it pays a lot of attention. The point is that each piece must be thoroughly chewed and get pleasure from food. The benefits of this are evident: a bite of food digests better. And the food will be much less and the hunger disappears more quickly.

To drink is also necessary for the proper

The most common error, which affects the digestion, weight and health. During the lunch, we usually put next to the plate glass of water or tea. In the stomach fluid mixed with solid food, removing nutrients and carries them out of the body. In some cases, it all begins to ferment, causing gas and discomfort.

Therefore, it is important to take any drink only half an hour after lunch, when the digestive process is already running.

The 10 main "can not be" proper nutrition:

  1. Overeating.
  2. To die of hunger.
  3. Jump meals.
  4. Is harmful products.
  5. To eat in public places, ordering food in a fast service of delivery.
  6. Fry.
  7. Hurry up and talk during meals.
  8. Drink food and drinks and water.
  9. There is every day the same.
  10. Excluded from the diet, or limit one of the main nutrients (proteins, fats or carbohydrates).

All of these rules at first glance seem difficult to achieve. In fact, it is only the beginning, and after a week of new eating habits are themselves who dictate to them.

products for proper nutrition

Meals

Breakfast

Should be mandatory, complete, and nutritious. The caloric content is approximately 40% of the daily diet. Include protein (eggs, dairy products with fat percentage) and carbohydrates (both complex, and simple). This is the only meal that allows even within the loss of weight to eat donuts, muffins, something sweet, will happen to the energy for the whole day. But we must not abuse this report.

Recommended dishes:

  • oatmeal in water and milk with the addition of fruits, berries and nuts;
  • cereals and bran;
  • cottage cheese with herbs, natural yogurt;
  • poached eggs, boiled soft-boiled or hard-boiled, scrambled and fried eggs in the pan with the vegetables in a dry pan.

Half an hour later allowed to drink coffee (in the morning with cream and sugar even), cocoa, kefir, drinking yoghurt, milk shakes with added fruit.

Snacks

Snack on the proper nutrition needed. Your task is not to give the body to starve, so we did not take a long break between meals, as an emergency measure and began to stock up on fat for a rainy day. Three meals a day diet does not fit in this system.

For lunch it is best to eat fruits, nuts and dried fruit (it is convenient to take with you to work). The afternoon will include something protein, healthy and delicious: smoothies, cheese, yogurt, kefir. Problem of the night, the food decided a small snack before you go to sleep. You may be a pear or an Apple, but better — a glass of buttermilk.

Lunch and afternoon tea account for about 5% of the caloric intake daily.

Lunch

It is the main and most nutritious meal (as it correctly to organize we have said before), so that you must be at least 30% of the caloric intake daily. Includes all the necessary body nutrients: proteins, fats and carbohydrates (preference for advanced). Make sure you use hot food.

Recommended dishes:

  • hot soup, despite the fact that its good for the stomach, now be questioned, that still have not changed with respect to your be sure to include in the menu of kindergartens and schools, which are founded on the principles of good nutrition;
  • salad of fresh vegetables with addition of oil;
  • meat or fish.

Half an hour later, you can drink black or green tea without sugar, but you can add lemon, honey or milk. Or vegetable and fruit juice, not store-bought, and squeezed at home.

Dinner

Should be easy, binge eating and heavy meals are excluded. Is not more than 20% of caloric intake daily. Includes the digestion of proteins and carbohydrates complexes. This dinner will definitely promote weight loss, easing digestion of the night.

Recommended dishes:

  • seafood, fish, chicken as the protein sources;
  • as a garnish, you can cook rice or buckwheat, sometimes, treat yourself to pasta made of durum wheat, to put out the vegetables.

After half an hour is the best to drink herbal tea, and of the nervous system, quiet (to help get to sleep faster), and your appetite will decrease, so that before going to sleep is not wanted.

Recipes

Breakfast

Yogurt oatmeal

Calories: 102 kcal per 100 g

200 g of oatmeal in the evening pour 0.5 liters of 2.5% kefir. Mix well. Close the lid. Wrap in a Terry towel. Leave at room temperature all night. In the morning, a pinch of salt, mix again. Dice the Apple, cut 2-3 walnut kernels, pour the oatmeal. Gourmets can add to this unusual cereal 2-3 cut into quarters strawberries and a teaspoon of honey.

Lunch

Easy fat burning salad

Calories: 96 kcal per 100 g

Dice 1 ripe peeled avocado. Blanch, put the slices of 2 tomatoes. 2 peel the cucumber and RUB it on a grater coarse. Chop a small onion and 20 g of parsley. Pour the ingredients in a bowl, sprinkle any powdered pepper. Add 20 ml of olive oil and lemon juice. Mix thoroughly.

dinner option

Dinner

Baked sea bass with vegetables

Calories: 98 kcal per 100 g

Soak for half an hour in cold water, the corpse of a sea bass. Dry with paper towels, clean and cut into portions. RUB with salt, sprinkle with pepper and thyme. Put the puree 4 crushed cloves garlic. Pour 10 ml olive oil 10 ml lemon juice. Leave under pressure for half an hour. At this time, arbitrarily, cut into 100 g of celery, tomato, zucchini and eggplant (the best pre-soak in water with salt). To add salt to the vegetables, mix.

In a greased pan put half of the mixture of vegetables — pieces of sea bass, and top with the second half of vegetables. Close foil. Bake in the oven at 180 degrees for 40-50 minutes.

Planning a weight loss in the proper diet, keep in mind that it implies the maintenance of a healthy lifestyle, as is its part. We want to achieve results — work on yourself: stop Smoking, relax, adjust only on the positive, avoid stress. And the most important thing — do not doubt that this is one of the most correct and safe methods of weight reduction.