Healthy eating systems have long been known to people, especially those who have long struggled to lose excess pounds. Many people think that such a diet boils down to endless vegetables and broths, but that's not the case.
The essence of a proper nutritional system
Healthy Nutrition is a unique menu designed in such a way that the body gets the necessary nutrients in a timely manner without feeling hungry or accumulating toxic ballasts. A proper diet can speed up your metabolism, boost brain activity, boost your immunity, and activate weight loss.
Calorie counters are flooded with social media and apps. Sure, the calorie-counting system works, but it contradicts the main rule of healthy eating—no sugar, salt, and excess cholesterol.
What is the philosophy of proper nutrition? It is based on the correspondence of several important aspects:
- Completely reject carbs. Regular consumption of carbohydrate-containing foods and foods can lead to metabolic disturbances that can lead to dramatic spikes in blood sugar levels. Candy and bakery products, alcohol, convenience foods, potatoes, corn, white rice are all high in carbohydrates;
- Drink enough clean water. Drinking plenty of water not only helps improve your metabolism, but it also removes all processed products from your body. The more a person drinks, the more active their metabolism and blood flow;
- Add healthy fats to your menu. Fatty fish, egg yolks, cold-pressed oils, nuts—all of these and other foods rich in healthy fats have positive health effects. They normalize the work of the gastrointestinal tract and also make the skin elastic, beautiful and able to heal itself;
- Use of vitamins. Not all vitamins, minerals and trace elements are available from cooked dishes. Typically, they are found in very small amounts in products and don't actually affect metabolism. At the same time, beneficial substances help improve bodily functions and replenish energy reserves;
- Add fiber to your diet. Fiber is one of the most important elements for normal metabolism. Most are found in vegetables, grains and fruits. A high intake of dietary fiber is a must for anyone trying to lose weight;
- Three meals a day, including 2-3 moderate snacks. When it comes to proper nutrition, it's important to distribute meals well enough so that you don't feel hungry. The optimal number of main meals is 3 (breakfast, lunch, dinner). Between them, you need to arrange some small snacks.
Calculate nutrients to normalize metabolism
To activate weight loss, it is important to correctly distribute the amount of nutrients consumed in the diet. Protein and fiber play an important role in the menu: Protein is the main building block of muscle. With its help, the body accelerates fermentation, and the fiber acts like a "brush" that removes processed products from the body. Additionally, the diet must contain healthy fats responsible for skin, hair and nail quality.
To calculate your ideal daily nutrient intake, you need to use a special calculator. Detailed calculations of the energy content of dishes and products can be found in dedicated tables. Most off-the-shelf products have energy labels on their packaging. Using these numbers, you can also successfully create your personal menu.
There is one important nuance that should be taken into account by those seeking quick and high-quality weight loss. Proper nutrition is based on the principle of distributing nutrients according to the time of day. Biorhythms are thought to be reflected in metabolism, so protein, carbohydrates, and fat are best for breakfast, fat, protein, and fiber for lunch, and protein and fiber for dinner. Traditionally, protein should be the most in a healthy diet: consume 1-2 grams of protein per 1 kg of body weight.
slimming menu
Proper nutrition is considered expensive by most people. However, this is not the case: instead, such a system helps save money because it excludes sauces that are high in carbohydrates, sweets and alcohol from the diet. Otherwise, the correct diet is almost the same as the usual diet. The only difference is that less fat is used in the dishes, and the cooking process is mainly steam, boiling or baking.
The standard menu for healthy eating for weight loss is as follows:
on Monday
Breakfast - porridge and green tea, snack - unsweetened pears. Lunch - vegetable soup with rye croutons, snack - cottage cheese. Dinner - green salad and steamed chicken chops, snack - a glass of low-fat kefir.
Tuesday
Breakfast - cereal and unsweetened coffee, snack - a small banana. Lunch - meatball soup and a slice of Borodino bread, Snack - a glass of fermented toasted milk. Dinner - Steamed fish fillet and green leafy salad, Snack - 2 poached eggs.
Wednesday
Breakfast - omelet with two eggs and black tea, snack - raisin cheese. Lunch - low-fat fish soup, snack - medium banana. Dinner - Braised Chicken Breast with Vegetables, Snack - Sour Apple.
Thursday
Breakfast - omelette with two eggs and unsweetened coffee, snack - banana. Lunch - pea soup with whole grain chips, snack - a glass of kefir. Dinner - 2 steamed fish cakes and vegetable salad, Snack - 2 kiwis.
Friday
Breakfast - low-fat cheese pancakes and unsweetened tea, snack - sweet apples. Lunch - buckwheat porridge with a roast beef, snack - a cup of fermented roasted milk. Dinner - stewed cabbage with minced chicken, snack - cheese.
Saturday
Breakfast - cheese casserole and black coffee, Snack - low-fat cottage cheese with nuts and raisins. Lunch - Vegetable Soup with Whole Wheat Bread, Snack - 2 Kiwis. Dinner - green beans with steamed fish fillets, dim sum - 2 hard boiled eggs.
Sunday
Breakfast - oatmeal with raisins and black tea, snack - sour apples. Lunch - cabbage soup and Borodino croutons, snack - 2 biscuits and unsweetened black tea. Dinner - roast beef with beans and spinach, snack - a cup of kefir.
Eating right is just as important as exercising to lose weight, feel good, and boost brain activity. It doesn't take much to completely change your lifestyle. Enough to provide the body with extra fiber, protein and healthy fats and establish a drinking regimen.