Subconscious of most people, healthy eating, which by all doctors simultaneously mentions the most appropriate action not only for overweight, but also for many diseases, is clearly related to water and lettuce. Maybe a piece of boiled chicken breast sometimes sticks to this still lonely life. But even so - on holidays. The reason is not only in the fact that one considers proper nutrition as food to be borne, except that its duration is somewhat longer than others. And the fact that the word "right" somehow immediately cuts out all the pros and cons, makes the body stress first. But in reality, everything is not so sad. And to ensure this, it is good for you to thoroughly study the proper diet. The basic principles are familiar to everyone, though not always complete. No need to overdo it to refresh your memory and forget it at a glance.
The basics of proper nutrition
The basic principles of good nutrition are as follows:
- Air mode. This moment is almost fundamental, as the day begins and ends with water. According to a healthy diet postulate, every day in the morning, after waking up, you need to drink one or two glasses of warm boiled water. This improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated overnight, and initiates the digestive process. Therefore, it evokes hunger. Moreover, warm water is needed, as cold water will have a negative effect on the gastrointestinal tract. Especially with liver problems, gallbladder and high acidity. During the day, one and a half to two liters of pure water is drunk, which does not include herbal tea, coffee and juice. It is best to take a glass of warm water before each meal. This will allow you to eat less and more.
- In a proper nutritional diet, first place is always given to vegetables and fruits that are not rich in fiber, as well as cereals. They have a positive effect on the work of the digestive tract, enrich the body with vitamins and micro-elements, and affect many systems. When swallowed and swollen, the fibers provide a quick and lasting feeling of fullness and gently cleanse the intestines. In addition, carbohydrates from vegetables, fruits and grains are easily digested without causing a sudden surge in insulin in the blood, which allows them to be eaten in almost any quantity, even with obesity and problems with sugar levels.
- Food should be steamed or cooked and boiled. Bake in the oven preferably on a grill or in foil, with no extra fat in the form of butter, mayonnaise or sour cream. Do not fry. This is due to the caloric content of the plate and the load on the liver and pancreas. Salad is served with olive oil or walnut oil. But it is better to use lemon juice or low-fat natural yogurt for this purpose - up to 5%.
- You can't deny yourself sweet, but this sweet is definitely right. In a diet to lose weight, chocolate may be present, but only dark, with more than 75% cocoa. And it must be used in the morning in small amounts. However, from such delicacies, it is better to give preference to marshmallows or natural fruit marmalade in apple sauce without chemical additives. Again - before lunch and in clear doses. And cakes with fat cream, cakes with whipped cream, ice cream in chocolate and caramel have nothing to do with proper diet for weight loss.
- Parts also need to be controlled. Nothing will take you to the cutting block for two hundred grams of boiled meat instead of a hundred. But the first, second and compote, even if they are really and completely natural, will definitely not affect the weight loss process in the best way. Ideally, the fullest plate will be visible during lunch, a little less - for breakfast, and even less or the same - for dinner.
- For snacks, which are not prohibited in a proper diet, vegetables and fruits, nuts, cottage cheese, dairy products with a low percentage of fat and without a kilogram of chemical additives are selected. And snacks are not needed every hour, but only at breaks between meals, lasting more than three hours.
About a proper diet for a week and a day
For a clear picture of how the daily and weekly menus are actually built in accordance with the above principles, you should make a proper sketch of the diet for the day. And also to explain how the situation with the frequency of consumption of certain products in a week, because a proper nutritional diet calculated for a week does not differ significantly from daily diet. Therefore, there is no need to discuss all seven days in detail.
Morning
After one or two glasses of mandatory boiled water, wait fifteen to twenty minutes. Then there can be three options: the main one is oatmeal or corn with milk or water, seasoned with honey. Raisins and dried apricots are allowed as natural sources of fructose. Fresh fruit can also be added.
The second is herbal tea, boiled eggs, crispy bread and a layer of cheese. Crispy bread can be replaced with whole wheat bread.
The third is cottage cheese or natural yogurt, like porridge, seasoned with honey or fruit. Breakfast like this is meant to energize, start digestion and soothe.
Hari
The main condition for lunch is satiety. In addition, food should be hot and melted two to three times a week. The frequency of intake of this soup is sufficient for the smooth functioning of the gastrointestinal tract. They can be cooked in meat and vegetables or fish broth.
Another option for lunch is boiled or steamed meat, which is not recommended to be eaten more than twice a week. The ideal side dish for him is fresh or steamed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes, or pasta made from durum wheat. Added with vegetables. Such food is also allowed no more than a few times every seven days. As a result, at least a lunch diet with proper nutrition for a week is already very varied. Three days of soup - vegetables, fish or chicken, two days of meat, two days of potatoes or pasta. And they all alternate with each other.
Afternoon
The lightest dinner, but still quite nutritious, so you can not get it with an apple. By the way, it is better to eat this fruit in the morning: it activates the digestive process. And in the evening they need to be slowed down.
- First choice: steamed fish, cucumber and tomato salad, seasoned with lemon juice.
- Option two: vegetable stew.
- The third option: low-fat cottage cheese, which can be seasoned with honey and cinnamon, or combined with citrus fruits.
Before bed, kefir or other fermented milk drinks are allowed, but must be natural. Not yogurt with pieces of fruit and a kilo of sugar.
Fast and dirty daily food like a proper diet requires individual perfection, limited only by the imagination of the creator. After all, cereals are also suitable not only for cooking porridge: you can make cuts and casserole from them. Fish can be the basis for a delicious soufflé, and a delicious smoothie made from vegetables. As a result, a clear diet of proper nutrition for the day is just an example, from which it is worth starting, and not a limitation of imagination.