With proper nutrition. The menu of each day for weight loss.

Everyone wants to be healthy, slim, of success. They all want to smile every morning, looking in the mirror. They all want to be energetic, active. And in all these desires, You will help the good food!

good food for weight loss

Who needs a power supply correct?

The majority of the people today is very slow. The energy from them at a very low level, attending to her frequent depression. Come home after work, tired, nothing since I don't want to do, there is the joy of life. This situation can be corrected if you start to eat correctly. This is the truth! Because man is what he eats! And it is necessary to live and not live to eat.

If you Are one of those that constantly look for a slimming diet, proper nutrition is the best way to get results, reduce weight, and never more so do not write.

Because most likely, after a regular diet, You have returned to your normal dosing schedule the diet and new fat. And chases you through the circle: the diet of loss of weight — the usual diet — weight. The only way to maintain your ideal weight is to start eating well!

If you do sports, good nutrition will help you to get the best results, without prejudice to the health.

What distinguishes the proper food diet?

When You sit in your diet, you must follow blindly, composed of menu. No deviations should not be. You can not pick the products you want. You should eat that provides the diet, and everything! If the diet long-term, that soon already tired, chew on these candies and products. Sooner or later will come the failure. And You eat everything in the refrigerator. In consequence, the weight returns.

In the short term, the diet can restore quite a few extra pounds due to a strong restriction of calories. But the result may impair the health of hair, nails, skin. As well as the body so much that you can't miss helpful, of nutrients. In this diet You can lose weight for some event, but then the weight will return, because eating will again be old.

If You decide to eat properly, which means that You change your eating habits forever. Of the week-month, and forever. In this case, the weight will fall to its rules, and then it will stay in this brand always. You don't seem to accordion...

If the nutrition is not there are limits. You can eat your favorite food, enjoy gourmet delights. Important is to know when you can make and in what quantities. Cooking right food tasty, plentiful. You will never feel hungry.

The basic principles of nutrition

Mode power supply

The first thing you should do if You decide to inculcate the habit of eating well, to paint her mode of day. Proper nutrition, ideally, this is done by the hour, at the same time each day. There may be some variations in half an hour, if you can not eat on time. Receptions the food must be of 5-6, every 2-4 hours. 4 hours is the maximum time that can pass without eating.

One of these meals-3 main and 2-3 snacks. The breakfast should be in the first hour after awakening. The dinner for 3 hours before bedtime so that the food has managed to leave the stomach, and at night the body was engaged in the recovery of the cells, and not be tormented rotting in the stomach of the food.

If you go to bed at 22:00 — 23:00, the last bite is not necessary.

The mode of each one of them will have individual, all depends on Your work, lunch, etc Important, try to eat always at the same time.

The methods of food preparation

the method of preparation of food

Better, of course, with the proper nutrition of escape from the frying of products in a large amount of fat. Instead, you can grill, bake, cook. Bake in the sleeve will make the meat juicy, it retains all the nutrients, and at the end you can cut the sleeve to that appeared appetizing crust.

In the preparation of salads, do not use carts of sauces, mayonnaise, they are very high in calories, contain saturated harmful fat. Do not shed a lot of vegetable oil. Remember, the oil in the salad, should be about 1 teaspoon per serving.

Also added to the cereal too much butter. A small piece will be enough. It has now been agreed, as in his first year in the dorm we are with them, prepare the mashed potatoes. Potatoes have added butter and even at home-fat sour cream. Dish was very fatty and tasty. Within three months of beginning your studies at the university, I had gained 4 kg!!! Then I sat down on the oatmeal of the diet... In the end, a lot is that I have errors, until I learned how to eat correctly. Now, I have no problems with the weight, despite two small children.

Compliance with the water regime

When maintaining a healthy lifestyle, you must learn to drink sufficient water. It is about 30 to 40 ml in 1 kg of weight. 2 to 3 litres of water. Does not include soups, juices, milk, teas, and other beverages. Only pure water with gas. The water should be distributed in a way that in the first half of the day was taken more water than in the second. Immediately after awakening, it is necessary to drink a glass of water. Then drink a glass before each meal.

The good food is balanced

Adequate nutrition is necessary to aspire to the correct ratio in the diet of proteins, fats, carbohydrates. The ideal is that the proportion of protein should be 30% of the calories of the total number of days of the amount, from fat — 20 %, carbohydrates 50%. Of course, to achieve this type of relationship is very difficult, but it is necessary to try. For a start, You can calculate the amount in grams of each day you need these nutrients. To do this, it is necessary to know the calorie content of the diet. On average, for weight loss is 1200-1500 calories, for controlling weight — 2000-2500 kcal. Then, it picks the ratio. In a gram of protein is 4 kcal, 1 g fat 9 kcal, 1 g carbohydrates — 4 kcal.

Example. You're a girl with a weight of 70 kilos weight requires on the day of 1200 kcal. One of them — the protein, 360 kcal : 4, we obtain 90 g Fat — 240 kcal : 9= 27 grams of Carbs — 600 kcals : 4 = 150 grams nutritional Value of the foods you can see by the tables. There is much on the internet.