To get in shape and have a toned, slim and healthy body is the dream of each and every man. Moreover, it is quite feasible and real dream, especially if you approach to implement it carefully and systematically. You've probably already guessed what we're up to. So, today we will discuss such a relevant topic as proper nutrition, menus for every day for weight loss, as well as tell you everything you need to know about it beginners.
Proper nutrition or diet?
And it can and does the same thing? But if there is a fundamental difference, what is it? It is these questions and ask a majority of newcomers who do not share these two concepts. Actually there is a difference, and it radically both in purpose and methods. But about all under the order:
- Goal. Needless to tell why the majority of the ladies and then sit on a diet? Of course, the main objective is to reduce the weight to any desired figure. In the case of proper nutrition, the goal is modified slightly. Of course, weight loss and here is in top positions, but here more emphasis is placed on stabilization of weight at a certain level, which is the norm for a particular person, than the constant and often uncontrolled flushing. The first priority here is the health and normal functioning of the body, but not thinness;
- Period. Typically, a diet is a temporary action that lasts a week, two, a month tops. During this time, in most cases it is possible to achieve the desired result in weight loss. The transition to a proper diet definitely does not bring such quick results, moreover, to change your diet for a few weeks and wait for some supernatural result just does not make sense. After all, should not change the food in the refrigerator, and the thinking and approach to nutrition in General;
- Variety in the diet. Most diets are built on a sharp decline products in the diet, the number of which sometimes sharply to zero. About what diversity can speak. In the second case, a balance of proteins, fats and carbohydrates is always executed, 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 becomes slender waist, as originally planned, and falling hair, brittle nails, dry and flabby skin. But if time does not stop, then this list will add more problems with the teeth and deterioration in General health. The reason for this is the lack of substances needed by the body for normal functioning. The minuscule, which he receives in the period of the diet is to maintain the vital organs, which, in his opinion, are not all of the above. Proper diet, menu for each day which is absolutely balanced, has the opposite effect, speeding up the metabolism and causing 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 application - grandmother did not go. After such an intense shake, the body begins literally all eaten to save money, so count on the fact that after two weeks on buckwheat (figuratively, of course) will remain slender for retirement, unfortunately, do not have (and like!). Slim figure is a lot of work and constant proper nutrition.
Hmm, somehow I turned grim. Now it seems that the diet is some of the world's evil. It is actually certainly not so dramatically, just 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 don't forget to drink additional vitamin complexes. Want to become the owner of a gorgeous figure and healthy body, change your approach to eating. How to do it correctly? More on that later.
As if we didn't like, but waking up in the morning a new person with completely new habits and desires it turns out only units. For the vast majority of the change in diet is becoming rather long and painful process. Constant thoughts about food, the eternal desire to eat forbidden foods - all these are signs of a too sudden transition, if not full of psychological readiness once and for all draw the line between useful and frankly harmful products.
However, these moments can be substantially mitigated, to facilitate the transition to proper nutrition, the menu for the week to consider. Here are some simple tips on how to do this most effectively:
- Reduce portions. The volume of our stomach is approximately equal to slightly bent palms. Every time, sitting at the table just look at your palm and roughly estimate what amount you can eat at one time. now let it be even favorite fried potatoes, but in that amount it will bring much less harm;
- Change not products, and the method of their processing. For example, the same potatoes: do not fry, bake or boil in their jackets + is the usual small amount of portions - potatoes will be much less evil and to afford it. It works on absolutely all products. So hide away pans, because we will now be baked, steamed or boiled;
- The lack of strong taste of 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 sweet tea replaced by green tea without sugar. Tannin in it as much as the first two drinks, so energy is guaranteed, and a nice bonus will be the improvement of metabolism;
- Try not to drink during meals. No benefit from do not, and the stomach walls are stretched. As a result, the next time you want a portion more. After a couple of SIPS of 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. Sudden change of diet will be a huge stress to the unsuspecting body.
The principles of proper nutrition
About as many say, but in most cases it is some common phrase, not to create some kind of coherent picture. We have tried to systematize this information, highlighting the basic tenets of proper nutrition for weight loss, sample menu which now will be much easier.
- Eat according to the principle 3+2. Three main meals and 2 snack. Yes, for a normal power need not be reduced, and to increase the number of meals (but we are mindful of the portion size). Leaving the stomach more than 4 hours without food, we provoke ourselves to eat much more than he should, trying to catch up. Snack could be cottage cheese, natural yoghurt or kefir, fresh vegetables or fruits, dried fruits or nuts, but again in moderation.
- Choose a specific time for meals. Our body likes stability, and if we give him food regularly, he will have no reason to delay it in reserve. The ideal mode 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 regime to fit your life schedule.
- Select only fresh products. And here we are talking not so much about fresh vegetables and fruits, how about the rejection of fast food, fat-free or light options, different types of sausages or meats, pre-cooked foods. It is best if you will prepare at home by yourself all of the products, which you are absolutely sure.
- The vegetables and fruits. They eat at least 2 servings per day. It is desirable that it was a seasonal products, because in them is concentrated the greatest good. 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, than buying though fresh, but fully concentrates vegetables.
- The drinking regime. This is incredibly important! 2 litres clean water - this is the bare minimum that you should drink.
- Proteins. They should be at least 1/3 of all food consumed and included in each full meal. Fish, chicken, Turkey, dairy products, or tofu - the best sources of protein in nutrition, menus for every day for girls have to maintain them.
- Carbohydrates. Only complex, long split, and hence allows longer to be fed. Any bakery, confectionery or starch. So all of this is possible, but with competent approach: bread from wheat flour, pasta from durum wheat. I hope the principle is clear.
- Fats. Only useful. Nuts, avocados, fish, Flaxseed or olive oil coarse.
- Abstinence from alcohol. Full. The only exception might be red semi-dry or dry wine in a quantity not more than half of the glass and not more than 2 times a week.
As you can see, nothing complicated here, the main thing to balance and rationalize our meals.
And most importantly
Of course, reading so much, I want to find out what is it on the menu every day for weight loss with a proper diet. To give a simple answer to this is simply impossible, because the ideal has to be specific to your body and be selected individually. But a rough meal plan we will give, we will not distribute it for days, because among the options you will find what you want today.
The Breakfast options:
- An 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 fruits;
- 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, yoghurt;
- 2 tablespoons buckwheat + 100 grams of chicken breast + fresh salad (chicken and fish can be alternated).
The options of meals:
- Brown rice + steamed greens + 150-200 grams of meat;
- Easy fried soup + a slice of bread, vegetables + fish;
- Boiled beans + chicken breast + vegetable salad;
- Pasta from durum wheat + steam chicken/chicken + vegetables;
- Casserole cauliflower + lean meat;
- Buckwheat + vegetable salad/sauerkraut + baked meat;
- Grilled vegetables + steamed fish + porridge.
The dining options. Though what here options. Vegetables + boiled/baked meat, fish, steam meat or fish cakes + scrambled eggs without milk. Alternating between the options of vegetable side dishes and meat/fish, it is possible to achieve diversity.
The snacking. We already talked a little bit earlier, but just in case, recall that it can be fruits, vegetables, breads, oatmeal cookies, homemade, nuts, dried fruits, a glass of kefir or yogurt.
As you can see, using different combinations of even products we offer (and this list not limited to), you can make full, and different main menu for a month for weight loss and proper nutrition. Of course, it will have to include fantasy and to pull up a little culinary skills, but the goal is worth it.