Proper Power: For the Loss of Menu

It is impossible to constantly sit on diets, periodically arrange abdominal holidays.Failure to comply with the principles of proper food behavior causes health problems - metabolic disorders, diseases of the endocrine system and the gastrointestinal tract.Therefore, a lot of weight loss over time is transmitted to proper nutrition.It helps maintain body weight without striking stress and hunger.

Useful and healthy foods help maintain the harmony of life.This is evidenced by nourishing and fitness trainers.It is not difficult to adhere to the principles of proper nutrition.The main thing is to thoroughly understand the basic rules of a balanced diet, to make an approximate menu for a few days.In this situation, weight loss is slow, but safely, and the abolished pounds do not return.

Principles of proper nutrition

Many have heard the basic theses of proper nutrition on TV, led by attending physicians and a healthy lifestyle.To reduce body weight without harm to health and maintain results, you must follow the following rules:

1. Eat often, but in small parts.Food is better absorbed and hunger does not occur if you take it in small quantities 5-6 times a day.The optimal interval between meals is 2-3 hours.Hunger or skipping is not recommended.Otherwise, metabolism will slow down and the areas of problems will become more obvious.
2. Refuse fast carbohydrates.Sweets and baking products only temporarily extinguish hunger.With the pleasure of sweets or banks, you want to eat again after an hour.This will lead to an increase in daily calorie content, a combination of mass, and a appearance of cellulite.
3. Make breakfast for a dense and light dinner.Metabolism slow down in the evening.Therefore, the last meal should be low -caloric and easy to digest.Food establishments recommend using dairy products - cottage cheese, kefir, yogurt for dinner.As an option - low meat or fish, cooked or steam.
4. Take time with physical effort.Even in a balanced diet, in the absence of motor action, a mass kit becomes.To maintain harmony, he walks more often, participates in aerobics several times a week for 30-40 minutes.Cardiocyroes will help support muscle tone, improve cardiovascular and respiratory function.
5. Keep in mind the number of proteins, fats and carbohydrates, vitamins and trace elements.It is accurate and difficult to make an accurate calculation, but you should minimize the content of nutrients and nutrients in the food.

Proper nutrition is a lifestyle.You need to protect it constantly, not for 2-4 weeks or several months.

It is necessary to discuss the basic nutrients in more detail - proteins, fats and carbohydrates.They contain each product.In accordance with proper nutrition principles, it is necessary to maintain the balance of these elements.Otherwise, after some time the body will require a lack of useful substances.

Squirrels play an important role in the construction of a balanced diet.They participate in muscle growth and development.Therefore, professional athletes rely on protein products.A person who only tries to maintain the shape will have enough 1 g.Belts per 1 kg mass.

You cannot completely abandon the fats to quickly lose weight.Deficiency of these nutrients causes a decrease in the nervous system, weakening of the heart muscle.The skin becomes dry and sensitive, and during the day weight loss calms down the feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.

Carbohydrates are an obstacle to weight loss.Most people try to reduce the amount of these nutrients in the diet, to forget that these are carbohydrates that give the body energy.The daily norm varies from 4 to 8 gr.1 kg of mass.

The amount of protein, fats and carbohydrates is calculated individually, depending on the sex, age and level of physical exercise.

Daily calorie content

Losing weight is a lot of diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.To determine the calorie norm consumed, it is necessary to consider gender, age, growth, starting body weight.

When designing a proper nutrition menu was based on daily calorie content.You can calculate the amount of calories obtained with food, but subtraction from this indicator is problematic during physical exercise.

For slow and safe weight loss, nutrients are advised to reduce daily calorie content by 10-20%.For example, a 30 -year -old woman who works in an office and does not go for sports is enough to consume 1800 kcal daily (growth ratio and mass -170/75), so as not to get excess.If it needs to be in shape, it will have to reduce the amount of calories to 1400 per day.Weight loss will be fast if you reduce calorie content by 30-40% and add physical activity.However, in this case, the likelihood of collapse from the diet increases the deterioration of wells.

You can calculate daily calorie content using online calculators and weight loss programs.

Menu options every day

It will be easier to maintain proper nutrition if you make some options for basic dishes and snacks.Use the following ideas and create a balanced menu to maintain a weak figure.

Breakfast options

• Oats or rice porridge, fruit salad, tea or coffee without sugar;
• 2-3 eggs, vegetable salad, tea or coffee;
• Low yogurt, fruit, coffee without sugar, black or green tea;
• Casserol of curd with the addition of fruit, tea.

Lunch options

• Vegetable soup, low meat or steam fish, side dish of vegetables;
• Borsi, baked meat, boiled potatoes, vegetable salad, compote;
• Ear, steam fish with a side dish of vegetables or grains, salad, a cup of juice.

Dinner options

• Steam meat or fish, vegetable salad, tea;
• Vegetable oven or casserol, low meat or fish, tea;
• Curd with kefir, favorite fruit, tea.

Food settings

• Low cottage cheese, yogurt or kefir;
• Fruits or berries;
• Nuts, seeds;
• Low cheese.

According to such principles, build your diet, you can easily get rid of extra pounds, maintain results.Losing weight will be without stress because you do not need to strictly protect the menu, calculate the products of grams.Periodically, you need to control your daily calorie content and arrange fasting days no more than once a week.