Principles of nutrition, many nutritionists call free in the diet. This is one of the most popular destinations for the normalization of weight. In the modern world the concept of nutrition (pp) is interpreted differently. Some affirm that in order to do this, you must completely give up the meat, sweet bread. The proposed methodology does not require such victims. All you need to do is to follow some of the recommendations and compose properly the diet.
A balanced diet improves the metabolism, helping you lose weight. In this way will be optimal for people who have digestive problems, patients who suffer from diseases of the gastrointestinal (gi) tract superior, the cardiovascular system, diabetes mellitus. Natural products with moderate content of fats, proteins and carbohydrates help improve performance and improve mood.
How to eat to lose weight
Lose weight by following a diet, really, the main thing is to have in mind the need of an organism in calories and your daily activity. The basics of a proper nutrition to lose weight is to replace high-calorie, fat, and fried foods with healthy products, rich in vitamins and minerals, in order to avoid snacking on the way.
If you met all of the recommendations and calculate the calories pp helps you lose weight, on average, between 5 and 7 kg in a month, depending on the characteristics of the organism. The following tips from the expert nutritionists can help you understand the essence of the diet and mastering the principles of its construction:
- The energy value of dishes of the day must coincide with the cost of the agency. For obese people, the total calories of the dishes should not exceed 900-1000 kcal. Standard the energy value for people with moderate activity – 1200 kcal, for athletes 1600-1900 kcal.
- The chemical composition of the products must meet the needs of the agency. Try to eat a variety of foods with magnesium, calcium, phosphorus and other needed macro or micronutrients.
- Learn to respect the power mode. You should eat small portions, but often, through the equal intervals of time
The correct food and lose weight – it is not a diet, in the sense classic sense of the word. It is a style of life, so the rules have to meet regularly. It is easy to learn, you only need to have a desire to succeed:
- Drink sufficient amount of water. Calculate the volume of liquid that can be using an app on the phone or use the standards. The standard is considered to be 1.5-2 litres of fluid per day taking into account the tea, compote, water or other beverages.
- Following the regimen. Don't let eating on the road, even if there is a slight feeling of hunger. With time the body gets used to receive the right food at the right time.
- It is competent to choose food. Not all of them combine very well with each other. Locate, print and hang on the fridge the compatibility table.
- If the food purchase study carefully the composition. Unless there are listed, without more useful and more natural the product.
- Grill, not fry is the main rule of the pp. At the time of frying, you use a lot of vegetable oil or animal fat, which always slows down in the body. If you want to lose weight, cook, steam, bake, or eat fresh food.
- Recharge the salad is not the mayonnaise, and a spoon of olive oil, flaxseed, or sesame oil mixed with the juice of lemon.
- Eating should be in small portions, with small dishes. Maximum time between meals (not taking into account the dream) – 4 hours.
- Carefully chew the food, do not indulge in reading newspapers, browsing the web from a smartphone, or watch tv.
The correct way of eating to lose weight
For the body regularly received necessary for the operation of vitamins, trace elements, need to eat often 5-6 times a day. The mode must be painted for each meal, I was going through a few of the equal intervals of time:
- Start the breakfast from 7 to 9 hours of the morning. It is time to eat carbohydrates. Is digest more the rest of the components. Eat breakfast of oatmeal with fruit or scrambled eggs with vegetables, drinking a freshly-squeezed juice. If you practice a sport, go to the gym before meals.
- Pass the lunch no later than 12 hours a day. A good time to enjoy a snack first dishes. Ideal light for veg, soup, beetroot soup, no fried vegetables, cabbage soup, soup-mashed potatoes.
- Enjoy a meal from 13 to 15 hours. At this time the body is able to digest complex foods, therefore, the consumption of pasta, cereals, whole wheat bread or potatoes at lunch time is acceptable. If you prefer to do exercise in the second half of the day, and then the consumption of complex carbohydrates is necessary to minimize and focus on protein to the diet.
- Before dinner you can enjoy an aperitif in the range between 16 and 17 h. If you are we had the lunch, the snack you can skip. Otherwise, eat an apple, a pear or other fruit, drink a glass of juice or yogurt.
- The ideal time for a order to complete the intake of food – 18.00-20.00. For dinner ideal protein foods, fish or lean meat with vegetables, as an alternative, such as fruit salad, cheese casserole or tortilla in proteins. If you want to lose weight, make sure to eat no later than 2-3 hours before bedtime.
The result of thinning depends on what type of food you prefer to use. The transition to adequate food not only help you to achieve success, but and fix the result. The diet should include nutritious, but low calorie food, lots of vegetables, fruits, grains, cereals. For the convenience of print, and hang it on the fridge list of permitted and prohibited products:
The food is not desired
white bread, pastries, puff pastry
the whole-wheat bread, or rye with the addition of bran
the soup in the great soup, milk, legumes
vegetarian, soups, soup-puree of vegetables, liquids, cooking in vegetable broth
crumbly cereal – rice, buckwheat, barley, oatmeal, couscous, bulgur
conservation, pickles, fish or meat for long term storage
stew, fresh grilled vegetables – tomatoes, cabbage, turnip, cucumber, zucchini, pumpkin
cold cuts, sausages, semi-finished products
low-fat meats – steaks poultry without skin, rabbit, beef, veal
bold cottage cheese, cream, savoury cheese
lean fish – leshch, a pike perch, cod, pollack, carp, barbel
sweet going to buy juice, mineral water, alcoholic beverages (except organic wines)
steam omelet, hard cooked eggs (no more than 2 units / day).
cooking oils, sauces, mayonnaise
dairy products with low fat content – curds, kefir, milk, cheese, curd
some types of fruits and berries – raisins, bananas, grapes, dates, figs
the fresh berries and fruits
fastfudy, bread, chips, etc etc "dry" of the food
green tea, red, organic coffee, decoction of rosehip
The feeding schedule
Learn the principles of the digestion of certain substances in the body, scientists came to the conclusion that some types of foods are poorly combined, cause digestive disorders, heartburn, flatulence, fermentation in the intestine. In addition, incompatible products are not completely digested, not only benefits the body, it is converted to fat.
There is a table that specifies the compatibility of the products. Well, you can not combine meat with potatoes or pasta cooked. The garnish for the chicken or beef is best to introduce the oven or on the grill, and vegetables. All the dishes preferably cook with the least amount of oil or fat. The pass to the good food for weight loss nutritionists advise to examine in detail this plate.
In addition, the specialists have noticed a pattern between the desire to eat "harmful" foods and the shortage of certain substances in the body. To not to fall off the diet, try replacing sweets and other dishes into useful products, without breaking the mode of power supply:
How to drink the water
Nutritionists always advise to drink a day at least two liters of liquid. This can speed up the metabolism, prevent overeating, dehydration. In addition to the water you should drink, it is important to understand – the correct way of doing it. There is a certain scheme:
- Necessarily drink before breakfast and two glasses of water. The liquid fills the part of the total stomach, helping you to be filled faster. Proceed to a meal, you can through 15-20 minutes. If the water, in such amount of drinking difficult, it adds half of a teaspoon of honey or a few drops of lemon juice.
- Two glasses of water to drink around 12 to 14 h., after 20 minutes of coma. After dinner 2 hours nothing to drink not, it is strictly forbidden to consume any type of liquid, along with the intake of food.
- Before dinner it is necessary to drink 1 glass of water. Foods to eat hotel. To avoid bloating, you can not consume tea, kefir or other liquid drinks for 2 hours before bedtime.
Well-known fact that the speed of ascent and the weight loss depends on a person's metabolism. For example, some can fill literally of water, and other, without the risk of weight gain eat cakes. Scientists have discovered that there are drinks that can affect the speed of the processes of change:
- Green or tea. It not only affects the speed of the metabolism, but it also has a mild diuretic effect, promoting fast weight loss.
- Bread cooking. The root of ginger contains capsaicin, a substance that gives to the gravity of the beverage, improves digestion, has an antibacterial action.
- The juice. Natural, fresh juices (especially orange juice, grapefruit, celery), has been shown to enhance the metabolism. Consume best on an empty stomach, for example, in the morning, replacing the juice of 1 glass of water.
- The infusion of sage. The drink not only contributes to a better digestion, but also help to prevent colds.
- Liquid chestnut. Drink healing gives energy, cleanses the body of toxins and toxins.
How to develop a correct diet for weight loss
The menu should be planned so that it takes into account all of the principles of nutrition to lose weight. It is important not only to paint the intake of food for hours, but take into account its content of calories. Nutritionists recommend distribute the daily ration of calories:
- breakfast – 500-600 kcal;
- snack – 150-200 kcal;
- lunch – 300-400 kcal;
- snack – 150-200 kcal;
- dinner – 300-400 kcal;
- drinks – 100-200 kcal.
Menu of the week
When the preparation of the diet in 7 days it is necessary to take into account the caloric value of the dishes, because good food to lose weight, that does not imply a complete waiver of favorite foods. To regulate the amount eaten in the day, you will need a table of calories of the products. Energy value, the manufacturers indicate on the label of their products or find a table with the calories in line. To be fed, but don't eat in excess, we recommend the following indicators:
- People who lead a sedentary life, in the night is allowed to eat a maximum of 1200 kcal.
- Activists, athletes, and fitness classes diet is necessary to increase up to 1800 kcal.
The follow these recommendations for painting the menu for the week, since it will not be difficult. Eating should be 4-5 times a day, at regular intervals, for the digestion of the tuned in the biological rhythm.