To get in shape and have a toned, slender and healthy body is the dream of each and every man. Moreover, it is quite feasible and a real dream, especially if you approach for the implementation of a carefully and systematically. You've probably already guessed where we are going. So, today we will discuss such an important topic, as is proper nutrition, menus for every day, for weight loss, as well as tell you everything you need to know about this beginners.
Proper nutrition or diet?
And it can do the same thing? If, however, there is a fundamental difference, what is it? It is to these questions and many newcomers who do not share these two concepts. Actually there is a difference, and this radically, both in purpose and methods. However, everything is fine:
- Goal. Needless to say, why most of the ladies and then sat on a diet? Of course, the main goal is to reduce the weight to any desired figure. In the case of proper nutrition, the goal is slightly modified. Of course, weight loss, and then stood at the highest levels, however, more emphasis is placed on stabilization of weight at a certain level, which is the norm for a particular person, as a continuous and often uncontrolled flushing. To the fore comes the health and the normal functioning of the body, but not thinness;
- Period. Typically, a diet is a temporary measure, lasting one week, two weeks, month tops. In this time, in most cases, it is possible to achieve the desired results in weight loss. The transition to a proper diet will certainly not bring such quick results, in addition, if you want to modify your diet for a few weeks and expect some supernatural result just does not make sense. After all, no need to change the food in the refrigerator, and the thinking and the approach to diet in General;
- Diversity in the diet. Most diets are built on the sharp decline products in the diet, the number of which sometimes strongly, to zero. On what is already here diversity can speak. In the second case, the balance of protein, fat and carbs always observed, and therefore, the body eats a full;
- Health benefits. Already reading the previous paragraph, it was possible to draw certain conclusions. The most common result of sitting on a diet to become slim waist, as was originally planned, and the loss of hair, brittle nails, dry and flabby skin. And if time does not stop, then this list will add more problems with the teeth and impairment of the General health. The reason for this is the lack of substances needed by the body for normal functioning. In minuscule, that it receives in the period of the diet is to maintain the vital organs, which in his opinion are not all of the above. The proper diet menu for every day, which is perfectly balanced, has the opposite effect, accelerates the metabolism and causes the body to work on a day to day;
- The duration of the result. What is lost during a diet, the weight will come back, de more with the addition, that is the grandma do not walk. After such an intense shaking, the body begins literally all ate to save money, because they expect that after two weeks on the buckwheat porridge (figuratively, of course), will remain slim until retirement, unfortunately, do not have (and like!). The slender line is a lot of work and an ongoing proper diet.
Hmm, somehow I've turned grim. It now seems that the diet is some sort of universal evil. This is actually certainly not catastrophic, only one must think with the mind. Here the rules are simple: I want to get into a gorgeous dress here for a week on a diet, but remember to drink extra vitamin. You want to become the owner of gorgeous physique and a healthy body, change your approach to eating. How to do it correctly? On this next.
As that I don't like, but waking up in the morning a new person with completely new habits and desires of the obtained units only. For the majority of the change of diet is becoming rather long and painful process. The constant thoughts about food, lasting desire, that prohibited eating food - these are all signs of too sharp a transition, when there is not enough psychological readiness once and for all draw the line between useful and frankly harmful products.
However, these moments can be greatly reduced, to facilitate the transition to the proper diet menu for the week, to consider. Here are some simple tips on how to do this as effectively as possible:
- The reduction of parts. The range of our stomach is approximately the same as the slightly curved palm of the hand. Every time, when sitting at the table just look at your palm and a rough estimate of the amount you can eat at one time. now you will also a favorite of the fried potatoes, but in that quantity it will bring a lot less damage;
- Changes do not products and way of their processing. For example, the same potatoes: do not fry, bake or cook them in their jackets + it is usually a small amount of parts - the potatoes will be much less evil and to afford. It works on absolutely all products. Because they hide the frying pans, because we are baked, boiled or cooked;
- The lack of strong aromas of the food will compensate sauces, which are prepared independently at home. Try not to make them very spicy or tangy, as it only stimulates the appetite (not to be confused with hunger!);
- Coffee 3 in 1 and a sweet tea to replace green tea without sugar. Tannin in it as much as the first two drinks, so energy is provided, and a nice bonus will be the improvement of metabolism;
- Try not to drink during meals. No benefit do not, and the stomach walls are stretched. As a result, the next time you want to part of more. After a few SIPS of the dry food is high. And in 30-40 minutes you can drink a Cup of tea or a glass of water.
And of course, almost the main rule will be gradual. A sudden change of diet will be a huge stress for the unsuspecting body.
The principles of proper nutrition
About as many say, but in most cases it is something common in the text, does not allow to create a clear picture. We have tried to systematize this information, which highlight the basic principles of correct diet for weight loss, sample menu, which will now be much easier.
- Eat according to the principle 3+2. Three main meals + 2 snacks per day. Yeah, for a normal power, it is not necessary to reduce and to increase the number of servings (but we aware of portion size). Leaving the stomach, more than 4 hours without food, we have adopted themselves to eat a lot more than it should be, trying to catch. A snack can be cheese, natural yoghurt or kefir, fresh vegetables or fruit, dried fruit or nuts, but again in moderation.
- Select a specific time for meals. Our body likes stability, and if we give him food on a regular basis, will have no reason to delay it for future use. The ideal way of eating looks like this:
- 7.00 - Breakfast
- 10.00 - snack
- 13: 00 - lunch
- 16.00 - snack
- 19: 00 - dinner
Of course, this is assuming that you wake up about 6.30, in any case, everyone should adapt this system, which will fit your life schedule.
- Select only fresh products. And here we are talking not so much about fresh vegetables and fruits, about how the rejection of fast food, fat-free or light options, different types of sausage or meat, pre-cooked dishes. It is best if you will prepare at home by yourself all the products that you are absolutely sure.
- The vegetables and fruit. Eat at least 2 servings per day. It is desirable that it comes to seasonal products, because in them is concentrated the greatest use. If it is winter, when in our latitude the greens are simply impossible to grow, it is better to replace it by freezing or salting, such as purchasing, although fresh, but fully concentrates vegetables.
- Drinking regime. This is very important! 2 litres clean water - this is the bare minimum that you need to drink.
- Protein. It should be at least 1/3 of all food consumed and enter into each a full meal. Fish, chicken, turkey, dairy products, or tofu - the best source of protein in the diet, menus for every day for girls to maintain them.
- Carbohydrates. Only complex, long split, and this allows more to be retained. Any bakery, confectionery or starch. That is everything you can, but with competent approach: bread from wheat flour, pasta - durum wheat. I hope the principle is clear.
- Fat. Only useful. Nuts, avocados, fish, Flaxseed or olive oil coarse.
- Abstinence from alcohol. Full. The only exception may be red, semi-dry or dry wine in a quantity not more than a half of glass and not more than 2 times per week.
As you can see, there is nothing complicated here, the main thing to balance and streamline our dishes.
And most importantly
Of course, reading so much, I want to find out what is on the menu every day for weight loss with a proper diet. To give a simple answer, that it is simply impossible, because it is ideal, it is specific to your body and will be specially selected. However, a rough idea of the meals we provide, we will not distribute for days, since among the options you will find what you want today.
- Egg-white omelette (4-5 pieces) + 2 tablespoons buckwheat + 150 grams of fresh vegetables;
- 150 grams of cottage cheese + greens + 200 grams of fresh lettuce;
- 100 grams of oatmeal with fresh or dried fruit;
- Sandwiches from the bread, tomatoes and cheese, tea;
- Cheese + favorite fruit + a touch of honey;
- Scrambled eggs with milk (2 eggs) + a few spoons of porridge, yogurt;
- 2 tablespoons buckwheat + 100 grams of chicken breast + fresh salad (chicken and fish can be alternated).
Options for lunch:
- Brown rice + steamed greens + 150-200 grams of meat;
- Easy baked soup + slice of bread, vegetables + fish.
- Cooked beans + chicken breast vegetable salads;
- Pasta from durum wheat + steam chicken/chicken + vegetables;
- Casserole cauliflower + lean meat;
- Buckwheat + salad/sauerkraut + fried meat;
- Grilled vegetables + cooked fish + porridge.
The dining options. Although what is here options. Vegetables + boiled/baked meat, fish, steam meat or fish cakes + scrambled eggs without milk. Toggles between the options of vegetable side dishes and meat/fish, it is possible to achieve diversity.
In snacking. We have talked a little bit earlier, but just in case, remember that it can be fruit, vegetables, bread, oatmeal cookies, homemade, nuts, dried fruit, a glass of kefir or yogurt.
As you can see, the use of different combinations of our proposed products (and the list of their number is not limited), you can give full and different main menu for a month for weight loss and proper nutrition. Of course, this will also fantasy and pick up a little culinary skills, but the goal is worth it.