Among professional nutritionists are becoming more and more the enemies of diets. Many experts believe that in order to bring your body in the desired condition, it is not necessary to torture your body with grueling diets or mono-dietas. That should not affect the symptom of the problem, and its cause. And the reason for 90% of the time is the unhealthy way of life and diet!
In an attempt to lose weight without professional support, many people, especially women, earn chronic diseases of the internal organs. I agree that the price is too high, and not worth the slim figure. This does not mean that a beautiful image should not be, the same vice versa, but all should be rational and calculated approach!
The principles of a healthy diet
Following the principles of a healthy lifestyle and a healthy diet, you will be able not only to achieve the desired result, but most importantly, keep your health! Of course, the result will not be quick, but as they say, patience and a little effort!
You do not need to rely on that are accumulated in the course of a few months, or even years, of extra pounds will take a couple of days. Be aware that if someone promises immediate results, You are simply cheating, so any to put Your health at serious risk. You need it or not — decide for yourself! Not to expose your body to heavy stress, you should gradually change your diet and lifestyle! Just by following the principles of proper nutrition, you will be able to safely normalize your metabolic processes and can easily lead your physique in the desired form!
Let's look at the basic principles of a proper diet:
- Fractional power. You do not need to overeat in one sitting, it is better to eat less but more often!
- A Compulsory Breakfast. Forget the cup of coffee on an empty stomach. Breakfast is one of the most important dishes for the whole day!
- Dinner give to the enemy. To give a direct do not need. Her light dinner 3 hours before bedtime is ideal.
- Water is our everything. 1.5 — 2 litres of water — so is to drink a healthy person per day.
- Sweet just for dessert. The sweet snack is the most useless, and even harmful dishes. Minimize the consumption of sugar and fast carbohydrates.
- Remove from your diet fried fatty foods, to minimize the use of alcohol and salt.
- More fibers. It contains in vegetables and fruits.
- Do not drink during meals. I used to wash down the food with tea? It is time to get rid of this habit! Drinking is allowed only after 15-20 minutes after a meal.
- Ruminant food thoroughly. Do not swallow pieces of food, not only will complicate the digestive process, but can lead to overtreatment. The feeling of satiety comes after some time after eating, so never be in a hurry during the meal.
At first glance it seems that you need there are a number of limitations, and therefore need to follow a lot of rules. The habit will do the trick! Remember that the most important thing is to start. It is not necessary to observe all at once, if you find it difficult. Move from item to item, turning it from the category of "governance" in the category of "habit".
By following these principles of healthy diet Will normalize your digestive and metabolic processes, will lead to a pharmacy and fill his forces. In addition, proper nutrition is the most important guarantee for weight loss without harm for health!
What food can you eat?
- Milk and dairy products: cheese, kefir, yogurt, low-fat cheese;
- Boiled eggs, lean fish, lean meat, and poultry;
- Cereals: buckwheat, oatmeal, rice;
- Bread and black bread;
- Legumes: lentils, peas, beans;
- Any fruits, vegetables, and forest fruits and mushrooms;
- Dried fruit, honey, nuts.
What food not can eat?
Try to eliminate or reduce to a minimum the consumption of the following products:
- Salt and salty foods;
- Flour products;
- Mayonnaise and foods rich in fat;
- Sugar: candy, confectionaries, juices from the supermarket, cakes, rolls, etc.;
- Barbecue and smoked foods;
- Fast food: soda, hamburgers, chips, dips, crackers;
- Cigarettes and alcohol.
Diet guidelines for weight loss
In order to not only eat properly, but also to lose weight, you must follow one very important principle is to consume calories need less than you spend. From this principle, and all revenues, from this principle you need to build your menu.
If you are accustomed to eat, say, 3000 calories a day, while not having any physical activity and have to wonder, "where does the extra weight?", we only need to look at things objectively. At the very least, you Will need to become active and to exercise, bring your diet in accordance with the allowed and prohibited products, as well as to gradually reduce the amount of daily consumed calories.
Do not do it in one day, otherwise it will be very stressful for Your body! Step by step adjust your diet until you start to lose weight.
Recipes: proper nutrition for weight loss
BOILED CHICKEN FILLET
- Chicken fillet — 200 g;
- Onions — 50 g;
- Carrots — 100 g;
- Salt to taste;
- Green-to taste.
- Thoroughly rinse the fillets under cold water;
- Pour in the pan of water, add salt, put on fire;
- Clean the vegetables, put in boiling water, along with chicken fillet;
- Simmer 10-15 minutes on low heat;
- Remove the fillets, cut into pieces and served with vegetables.
- Buckwheat — 1 Cup;
- Low-fat minced meat — 450 g.;
- Onions — 2 Pcs.;
- Egg — 2 Pcs.;
- Horseradish cream — 2 tbsp;
- Garlic — 1 clove;
- Wheat flour — 3 tbsp;
- Salt to taste;
- Ground black pepper a little;
- Sugar a pinch;
- Grape seed oil for frying.
- Buckwheat boil until the friable condition;
- Lean beef mince with the onion, season with sugar and pepper. Carefully stir the resulting mass;
- Mix the buckwheat porridge and meat;
- In the meantime, boil eggs, grate them on a medium grater, garlic and dill finely chopped, all mixed with cream horseradish. The resulting mass — filling for cutlets;
- Division boxes in the parts, the formation of pellets in which the blend 1 tablespoon of the filling;
- Blind cutlets, roll them in flour;
- Fry the patties in grape seed oil. Do this on low heat on both sides. If you need to bring to readiness in the oven. Bon appetit!
MEALS OF CABBAGE
- Cabbage — 500 g;
- Carrot — 1 PC.;
- Tomatoes — 2 Pcs.;
- Processed cheese — 50 g;
- Sour cream — 300 ml;
- Greens — 1 bunch;
- Eggs — 4 Pcs.;
- Onions — 2 Pcs.;
- Allspice — 1 pinch;
- Salt — 1 pinch.
- Wash the cabbage and cut;
- Slightly fry the cabbage in the pan with the butter;
- Peel the carrot, grate on a grater, and then add in the cabbage;
- Cleaned from the husk onions, finely chop it and put it in the pan;
- Wash the tomatoes and herbs. Chop the vegetables in small pieces, some parsley shred. Add the ingredients in the pan. Continue to fry.;
- Sour cream, eggs and cheese are mixed in the tank until a homogeneous mass;
- In the usa for baking and pour contents of the pan, and pour the obtained sauce. 20 minute bake in the oven at a temperature of 180 degrees. Bon appetit!