To be Fitter and have a toned, slim, and, above all, a healthy body is the dream of every people. Where feasible and real dream, especially if you thought out your implementation well and systematically. You have probably already guessed, what we tend. So, today we will discuss a relevant topic, such as proper nutrition, menus for every day of the decrease, and also tell you everything you need to know about him beginners.
Proper nutrition or diet?
And maybe it's even one and the same? And if there is a fundamental difference, what it consists of? Exactly these questions, and most beginners are not these two terms share. In fact, there is a difference, where it is a primary in the objectives and in the methods. But after the series:
- Target. Whether it's worth it to tell you why the vast majority of the ladies once in a while on a diet? Of course, the main goal is a reduction in weight up to a desired indicator. In the case with the right diet, the goal changed a little bit. Of course, slimming and here it is worth to Top positions, but the accent here is more of a focus on the stabilization of the weight on a certain brand, the Norm for a particular Person, as to the constant and often uncontrolled throw him. In the foreground here, the health and the normal functioning of the body, but not thin;
- Period of time. In General, diet is a temporary action will take a week, two, a maximum of one month. During this time, in most cases, the desired result in the Form of a reduction in weight can. Switching to the right diet not brings definitely for such fast results, in addition, change the diet for a few weeks and expect some kind of supernatural outcome simply makes no sense. Because the products need to change not in the fridge, and the thinking and approach to nutrition in General;
- Variety in the diet. Most diets are based on a strong decline of the products in the diet, the number of which is sometimes zero. Which Yes can speak of the diversity. In the second case, the balance of proteins, fats and carbohydrates is always respected, so the body eats whole foods;
- Health benefits. Been reading the previous point, it was possible to draw certain conclusions. The most common result of sitting on a diet-a slim waistline, as it originally planned, and the Drop is not-down hair, brittle finger nails, dry and sagging skin. And if the time does not stop, then this list is add, problems with the teeth and the General deterioration of state of health. The reason for this is the lack of substances that the body for normal function. The minuscule, which he receives during a diet don't go for the maintenance of the vital organs, which, in his opinion, all of the above. The right diet, menus for every day to compensate for the absolute, the opposite effect, accelerating the metabolism and forces the body to work every day;
- The duration of the result. The fact that during the diet, the lost weight, go with the add - on to his grandmother. After such an intensive shaking of the body, everything begins to be eaten Reserve move, because they rely on the fact that after two weeks on buckwheat porridge (we need to it figuratively, of course) is slim to stay until retirement, unfortunately (and want to!). Slim figure - this is a huge work and permanent proper nutrition.
Hmm, kind of gloomy proven. Now it seems that the diet is something evil universal. Actually, everything is not, of course, so devastating, everything must be approached wisely. Here the rules are simple: you want a week of climbing in the beautiful dress sit on a diet, but not to drink forget in addition to vitamin complex. You want to be a owner of a chic figure and a healthy body - are you eating the approach. How to do it properly? About it further.
Rules for the changeover
As we would not want to, but waking up in the morning a new person with completely new habits and desires, it is only in the case of the units. For the vast majority of the change in diet be a long and painful process. Constant thoughts about food, imperishable desire to eat forbidden products - these are all signs of too abrupt a transition, if not yet in full psychological readiness, and for all time the boundary between useful and downright harmful products.
But these moments can be alleviated significantly, facilitate the transition to proper nutrition, the superior menu for the week. Here are some simple tips on how to complete it effectively:
- You reduce the portions. The scope of our stomach about the same a little bent palm of the hand. Every time sat down at the table, just look at the palm of your hand and about to assess what amount you will be able to eat at once. you now have the favorite fried potatoes, but in such a quantity, it is much less damage;
- They will not change the products, but the method of their processing. The example of the potatoes, not fry and bake, or cook, in shell + the usual small portion of the volume of potato is much the lesser of two evils, and afford. It works on absolutely all products. Since pans hide, because now we are baking, cooking, steaming or boiling;
- Disadvantage of bright palatability of the food to compensate for sauces, cooking at home for yourself. Try not to make it very spicy or sharp, because it not only stimulates the appetite (not to be confused with the feeling of Hunger!);
- To replace coffee 3 in 1 and sweet tea, green tea without sugar. Tannin in it as much as the first two drinks, so that the energy boost is guaranteed, and a nice Bonus is the improvement of the metabolism;
- Try not to drink during the meal. No use of this, and the stomach wall is stretched. As the result, the next time you want a dose of more. A few SIPS dry after eating - this is the Maximum. And after 30-40 minutes you can water confidently for a Cup of tea or a glass of.
And, of course, almost the most important rule of gradualism. Abrupt feed change is a big Stress for unsuspecting organism.
Principles of proper nutrition
It is so much spoken, but in most cases, it was not just some common phrases, which is a kind of the whole picture. We have tried to systematize this information, by the principles of proper nutrition for weight loss, sample menu, which is now much easier.
- Eat according to the principle 3+2. Three Main Meals + 2 Snacks In Between Meals. Yes, for a normal food must not be reduced, and increase the number of meals (but remember we are about the size of the servings). So that the stomach more than 4 hours without food, we provoke to eat a lot more than he can trying to catch up. Snacking on cottage cheese, natural yoghurt or Kefir, fresh fruit and vegetables, can fruit, dry, or nuts, but in moderation.
- Select a specific time for meals. Our body likes stability, and if we eat it regularly, you have no reason, your future scare you. The perfect meal looks like this:
- 7.00 - Breakfast
- 10.00 - Snack
- 13.00 - lunch
- 16.00 - between meal
- 19.00 - dinner
Of course, assuming that they Wake up about 6.30 am, in any case, everyone should have a life plan, the adaptation of this mode in your time.
- Select only fresh products. And here we speak not so much of fresh fruit and vegetables, such as the rejection of the fast-Food products, low-fat or Light versions, different types of sausage or smoked meat in advance cooked dishes. Optimally, if you have all the houses, irrespective of the products in which you are absolutely sure.
- Vegetables and fruits. You eat at least 2 servings per day. It is desirable that seasonal products, because in them the greatest benefit focuses. If it is Winter, when in our latitude, the green is simply impossible to grow, it is better to replace fresh by freezing or cucumbers as the purchase, but full of vegetables concentrates.
- A healthy drink. It is incredibly important! 2 liters of pure water is the Minimum you should drink.
- Proteins. You must have at least 1/3 of all consumed products in each full meal. Fish, chicken, Turkey, dairy products or Tofu are the best sources of Protein with the right diet, menus for every day for girls must include.
- The Carbs. The complex, which will be split for a long time, which means allow you to feel fuller for longer. No baked goods, sweets, or starch. That is to say, everything is possible, but with expert handling: bread, whole grain bread, pasta from durum wheat. We hope the principle is clear.
- Fats. Only useful. Nuts, Avocado, fish, Flaxseed or olive oil coarse cleaning.
- Eliminating the use of alcohol. Full. An exception to this could.red semi-dry or dry wine in an amount not more than the half of the glass, and not more than 2 times per week
As you can see, there is nothing daunting, the main thing is to balance and streamline our meals.
And the most important thing
Of course, a lot of, you know want to read what it menus for each day to lose weight with the right diet. Give a clear answer to that is simply impossible, because the perfect Option you must take into account the peculiarities of your organism and individually adjusted. But example, give diet plan, we will not distribute it daily, because under the proposed options that you find for yourself what you want today.
- Egg-white omelette (4-5 pieces) + 2 tablespoons of buckwheat + 150 grams of fresh vegetables;
- 150 grams of cottage cheese + herbs + 200 grams of fresh salad;
- 100 grams of oatmeal with fresh or dried fruit;
- Loaves of bread, tomatoes and cheese, tea;
- Quark + favorite fruit + a bit of honey;
- Scrambled eggs with milk (no more than 2 eggs) + a few spoons of porridge, yogurt;
- 2 tbsp buckwheat + 100 grams of chicken breast + fresh salad (chicken and fish can be changed).
Options for dinner:
- Brown rice + vegetables, steamed + 150-200 grams of meat;
- Just not fried soup + a slice of black bread, vegetables + fish;
- Cooked Beans + Chicken Breast + Vegetable Salad;
- Pasta from durum wheat + a Schnitzel/chicken + vegetables;
- Casserole of cauliflower + lean meat;
- Meal + salad/Sauerkraut + back meat;
- Vegetables BBQ + seafood + steamed porridge.
Options For Dinner. Although what here options. Necessarily vegetables + boiled/grilled meat, fish, steamed meat or fish-cake omelette without milk. Changing varieties of vegetables, side dishes and meat/fish, it is possible to achieve diversity.
Snacking. For you we said a little earlier, but in any case, remember that they principally include fruit, vegetables, bread, homemade oat biscuits, nuts, dried fruits, a glass of butter milk or yogurt.
As you can see, using different combinations of the products offered by us (and this list is not their number is limited), you can get a full-fledged, miscellaneous, and, above all, the menu for the monthly weight loss and proper nutrition. Of course, you need imagination and a bit of tightening culinary skills, but the goal is worth it.