In the subconscious of most people, a healthy diet, which all doctors unanimously call the most acceptable measure not only for overweight, but also for many diseases, is clearly associated with water and lettuce. Maybe a piece of boiled chicken breast is still sometimes glued to this still life. But even then - on holidays. This is not because someone thinks that proper nutrition is a tolerable diet, but because the cycle is a little longer than others. And the word "fix" in a way immediately cuts off all the good and bad, stressing the body in advance. But in reality, not everything is so sad. To be sure, it is worth learning the proper diet alone. The basic principles are not always complete, but they are familiar to everyone. There is no need to refresh your memory and go through them at a glance.
The basis of proper nutrition
The basic principles of good nutrition are:
- Water mode. This moment is almost essential, because the day begins and ends with water. According to the postulates of a healthy diet, every morning, after getting out of bed, you should drink one or two glasses of warm boiled water. It improves intestinal peristalsis, cleanses the body of accumulated toxins and toxins overnight and begins the process of digestion. And therefore arouses a feeling of hunger. In addition, hot water is required, because cold water will adversely affect the gastrointestinal tract. Especially with liver, gallbladder and high acidity problems. During the day, drink one and a half to two liters of pure water, excluding herbal teas, coffee and juices. It is recommended to take a glass of warm water before each meal. This will allow you to eat less and more.
- In a proper diet, the first place is always given to non-starchy vegetables and fiber-rich fruits, as well as cereals. It has a positive effect on the digestive tract, enriches the body with vitamins and trace elements and affects many systems. When swallowed and swollen, the fiber gives a quick and long-lasting feeling of satiety and gently cleanses the intestines. In addition, carbohydrates from vegetables, fruits and grains are easily digested without a sudden jump in blood insulin, which allows them to be consumed in almost any amount, even with problems with obesity and sugar levels.
- Food should be steamed or cooked and cooked. Bake in the oven on a grill or foil, preferably without added oils in the form of butter, mayonnaise or sour cream. No frying. This is not due to the caloric content of food, but to the load on the liver and pancreas. Salads are dressed with olive oil or walnut oil. But for this purpose it is better to use lemon juice or natural low-fat yogurt - up to 5%.
- You shouldn't deny yourself that it's sweet, but it should be sweet. There may be chocolate in the diet for weight loss, but it is dark with more than 75% cocoa. It should be used in small amounts in the morning. Again, from such flavors, it is better to prefer marshmallows or natural fruit marmalade in apple cider vinegar without chemical additives. Again - before dinner and in an exact dose. Butter cream cakes, cream cakes, chocolate ice cream and caramel have nothing to do with a proper diet to lose weight.
- Sections should also be monitored. No one will take you to a chopping block for two hundred grams of boiled meat instead of a hundred. However, the first, second and compote, although completely and completely natural, will definitely not affect the weight loss process in the best way. Ideally, the fullest plate will come out at lunch, breakfast, and even less or at the same time - at dinner.
- Vegetables and fruits, nuts, cottage cheese, low-percentage and one kilogram of chemical-free dairy products are selected for snacks that are not prohibited in a proper diet. And snacks are required not every hour, but only at intervals of more than three hours between meals.
Approximate nutrition for a week and a day
To clearly show how the daily and weekly menus are set up exactly according to the above principles, you need to sketch out the right diet for the day. Also explain how it works with the frequency of consumption of certain products during the week, because a proper diet calculated for a week does not differ significantly from the daily. And for this reason, there is no need to talk in detail about all seven days.
Morning
Wait fifteen to twenty minutes after a glass or two of hot boiled water. Then there are three options: the main thing is to cook oatmeal or corn porridge in milk or water with honey. Raisins and dried apricots are allowed as a natural source of fructose. Fresh fruit can also be added.
The second is herbal tea, boiled eggs, crispy bread and a layer of cheese. Crispbread can be replaced with whole grain bread.
The third is curd or natural yogurt, like porridge, porridge cooked with honey or fruit. Such a breakfast aims to give energy, start digestion and increase tone.
day
The main requirement for dinner is satiety. In addition, meals should be hot and liquid two to three times a week. This frequency of soup consumption is sufficient for the smooth functioning of the gastrointestinal tract. It can be cooked with meat, vegetables and fish broth.
Another option for dinner is cooked or steamed meat, which is not recommended to be consumed more than twice a week. An ideal garnish for this is fresh or steamed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes or pasta made from durum wheat. Added with vegetables. This type of food is not allowed more than twice in seven days. As a result, the diet at lunch time is now ideally changed for proper nutrition for at least a week. Three-day soup - vegetables, fish or poultry, two days of meat, two days of potatoes or pasta. And they are all perfectly alternate with each other.
Evening
Dinner is the lightest, but still nutritious, so you can't go wrong with an apple. By the way, it is better to eat this fruit in the morning: it activates the digestive process. In the evening you need to slow down.
- First choice: steamed fish, cucumber and tomato salad, seasoned with lemon juice.
- The second option: vegetable casserole.
- Three choices: low-fat cottage cheese that can be flavored with honey and cinnamon or combined with citrus fruits.
Kefir or other fermented milk drink is allowed before going to bed, but it should be natural. Not yogurt with pieces of fruit and a pound of sugar.
Such a quick and dirty daily diet of the right diet requires individual elegance, limited only by the imagination of the creator. After all, even cereals are suitable only for cooking porridge: you can make cutlets and stews from them. Fish can be the basis for a delicate souffle, and delicious smoothies are made from vegetables. As a result, any open diet for the day is just one example, it is worth starting with, and the imagination is not restrictive.