What is adequate nutrition?This is not a diet with a limited set of products, and it is not an abstract type of diet.The menu for each day can be done with ordinary dishes, and in the types of foods it will not have to be limited either.The choice of healthy products, adequate portions and preparation is the key to harmony, health and excellent results in sports for those who are committed.In addition, adequate nutrition is much easier than any of the existing diets.It is enough to learn to combine products.
Basic principles of adequate nutrition
There are only two scientifically solid principles of adequate nutrition.The first is the number of proteins, fats and carbohydrates in the diet, as well as its energy value, depend on the gender, the age of a person and its type of occupation.Energy expenses must exceed the amount of nutrients that "come" with food if a person seeks to lose weight.This applies to the entire appropriate nutrition menu.
The second scientifically justified principle is a variety of products.In addition to the macro elements, that is, proteins, fats and carbohydrates, the body needs vitamins, minerals, fiber.They are contained in food in different proportions.
The rest of the principles are additional in nature:
- Drink enough water.The standard is 30 ml per kilogram of weight for ordinary conditions, and 40 for high humidity and hot climate.Some scientists take into account the water of soups, vegetables and tea with coffee, others, no.It is enough for a simple user to know that more than 300 ml of hot drinks per day, and more than 1 soup portion: excess;
- There is time for regular intervals.Previously, this was called the "fractional nutrition principle", but in the 2000s several studies were confirmed that there are 5-7 times a day only if you are a professional athlete, or suffer a disease that does not allow you to eat food in essential portions.For an common person, enough every 3-5 hours, but strictly at the same time, not to overload digestive organs and maintain a stable level of blood glucose;
- The last meal: a couple of hours before bedtime.This is necessary for nutrients to enter the bloodstream, and the body really restores at night, "repaired" the damaged tissue during physical activity, increased immunity and did not participate in the digestion of food;
- Moderation in food.Overflow, a feeling of heaviness and lethargy after eating are faithful satellites of obesity and excess weight.Most people should get up from the table with a light hunger feeling.The latter does not apply to advanced athletes and physical conditioning coaches, they must eat so much that saturation occurs, and all planned calories, proteins, fats and carbohydrates were in the body, and not only "planned";
- The diet base are complete natural products..Yes, approximately 20% of the energy can be obtained with dry fruits, canned foods of properly cooked vegetables and frozen meat and fish, but it is better to cook of whole cereals, fresh vegetables, low -fat meat and fish in fat, which did not undergo prolonged frosts.Residents of the northern regions should pay attention to Sauer vegetables;
- Limit simple carbohydrates.For a person dedicated to physical work, strength training, or there is no fundamental difference when there are simple carbohydrates.For an common person, it is better to "surround" strength training with them and choose only fruits, dried fruits or low fat as marshmallow.The total participation of sweets in the diet should not exceed the calorie content of 10-20%.The second digit is for physically active;
- Breakfast is better to eat.But filling the first meal depends on carbohydrate absorption speed.There are people who quickly digest and learn that food.They do not recommend empty oatmeal breakfast, even with fruits or honey.This is better as the first meal in eating eggs, or low fat with any boiled crup, for example, with Sarracene wheat;
- A large amount of fried foods is equal to the little healthy liver and the rapes of fat metabolism.That is why adequate nutrition is recommended to extinguish, bake and cook on the grill, but not fry in a large amount of oil.Maximum: fry chicken breast or vegetables in a small amount of coconut or olive oil, and there is no more than a torque for once a week
Useful and harmful products to lose weight
Modern science has abandoned the concept of harmful products.The food is divided into natural and not very.The latter should not be more than 20% in the diet.Natural are whole grain cereals, meat, fish, bird eggs, fish caviar, dairy products with a low percentage of fat content, natural vegetable oils, high quality butter, nuts, dry fruits, fruits, vegetables and honey."Dose" for weight loss, simple carbohydrate sources need: these are dry fruits, fruits and honey.The nuts are also limited due to the high calorie content.It is impossible to exclude egg yolks and butter: they contain animal fat necessary for the synthesis of sex hormones.Girls who have not eaten it for years encounter the disorders of the menstrual cycle, a deterioration in skin quality, hair and nails.
The processed foods that can be eaten in adequate nutrition are solid wheat degrees, thick flour bread and "balls".Conditionally useful processed foods include Hercules oatmeal without adding sugar, wheat leaves and wheat flakes, whole grains.
Sweets, sweets, semi-terminated products and fast food, 3 in 1 drinks, coffee with cream from a machine gun, soft drinks, juice and alcohol are better to reduce to the minimum required.Is there any food from which they recover?The modern diet states that the matter is not in certain products, but in the general calorie content of the diet.Yes, a girl who feeds on Shawarma, McDonald, Sweets and Coffee 3 in 1 easier to gain weight than the one that cooks Sarracene wheat, chicken and short salads of the cucumbers.But reason is not only as food, but in the fact that it is more calories per 100 g of weight.With the same size, the girl simply gets more excess energy.
In adequate nutrition, it is recommended to exclude all previous networks, in fast food networks, border a salad with chicken breast or shrimp, and American or sugar tea, in the dining rooms there is a garrison of cereals and meat or fish, and in "mackeing holidays", they fit closer to meat, vegetables and fruits.
Important:Alcohol according to WHO standards can be drunk in the amount of two vessels of 150 ml of dry wine per week, or two bottles of 0.33 beer.But even this amount violates the metabolism of fats and liver work, therefore, in the phase of active weight loss, alcohol is better to "give the enemy."
Adequate nutrition for fusion: menu for a week
There are two options to compile a menu.Usually, on the Internet they write something as a set of dishes that are not related to each other, which should cook for you every day.This is not a prerequisite.Everyone progressive has been using for a long time the "block kitchen" called to lose weight.
It is selected two days a week, usually Sunday and Wednesday.These days, two meats of meat or fish and fish are prepared, a large dish of stewed vegetables and 2-3 types of cereals are her.In addition, the portions "kruupa plus protein", and "protein plus vegetables" are established in containers.It only remains to wear fruits with you or cut a vegetable salad.
The "Aesthetics" menu and kitchen lovers can be seen every day.
Monday
In the morning we heat the oatmeal, add a grated apple and a tablespoon of proteins or cottage cheese.For lunch: a portion of meat or fish with broth, stewed vegetables, cereals or pasta in the form of a hot plate.For dinner: stewed mushrooms with vegetables, a portion of integral rice.Split: fruits, a handful of nuts, yogurt or cottage cheese with a high protein content.You can eat a boiled egg if there was no tortilla for breakfast on this day.Those who do not have enough protein can add dietary saucepan
Tuesday
Cut an apple, bake in a microwave, take out the medium, mix with cottage cheese, add linen or chia and sweetener.You will have breakfast.You can complement it with tea or coffee with cinnamon.For lunch: vegetable or fish soup, vegetable salad, with whole wheat bread.Put a small chicken breast in the salad to obtain the protein.Dinner: baked potatoes, in addition to rustic cheese or unsolved Brynza.The snacks are the same, the menu is suitable for vegetarians, if the breast for soy products changes.
Wednesday
An integral grain toast for breakfast is a great beginning of the day, if a creamy cottage cheese, or homemade cheese and a bit of honey.Hungry?Eat more vegetable salad and drink coffee.For lunch, you can cook pumpkin puree soup with chicken breast and season it with a drop of butter.Dinner: a fish or a chest with a vegetable salad, a decoction of sugarless roses.
Thursday
Protein tortilla is good when 2 whole eggs are added to proteins.Then, 4 proteins, 2 eggs, grain bread and green apple, celery and parsley beaters to start this day.For lunch: any chicken soup and a vegetable salad.Do not add mayonnaise to the water.Dinner: Steamed fish or seafood with baked potatoes.
Friday
Fruit cottage cheese is a gourmet breakfast, especially if the cottage cheese is natural and medium fat.You can add a tablespoon of milk and overcome everything with a blender to get a delicious curd dessert.For lunch: salmon or mackerel soup, in addition to a vegetable salad.Dinner: Casteluela with fruits.
Saturday
Oat flakes or sarracene wheat with berries.You can add cottage cheese or protein.Lunch is an ordinary cabbage dish or stewed color, a undercut or low -fat fish chop.Vegetable juice.Dinner: barley porridge, stewed beef without adding fat.
Sunday
A glass of milk, zucchini or pumpkin pancakes.For lunch soup and a vegetable salad with the addition of corn.Dinner: Grill with vegetables.
Important: You can choose a refreshment independently, this menu is not a dogma.To effectively reduce weights, the volume of portions must be calculated based on the need for daily energy
How to organize adequate nutrition for weight loss?
The weight loss rate should not exceed 1 kg per week.It is necessary to calculate the calorie content in such a way that it falls from 500 to 1000 g per week.This is generally achieved through a decrease in daily calorie content in 200-300 kcal due to the need for energy.In calorie meters of the type of Sikret Gordo, you must choose "slow weight loss."The highest rates will lead to weight loss due to muscle mass.This increases the risk of osteoporosis, significantly worsens the appearance of the figure and slows metabolism.If you continue losing weight too fast, you should eat very little to keep weight.This is difficult and, therefore, improves after strict diets.
The appropriate nutrition for weight loss is not a diet.Sit a week, drain a kilogram of water and then return to the fast food restaurant.It is necessary to adhere to such a diet for approximately 12-15 weeks to seriously reduce weight.Then the weight is compatible.1-2 portions of cereals or bread are added to the diet, and rest of calorie deficiency.If it is necessary to continue weight loss, they return to it after a few months.
Proper nutrition must accompany feasible physical activity.Who recommends half an hour of aerobic activity every day.Healthy women need to add strength work with their own body or load to maintain a good level.