Proper nutrition. Menu every day for weight loss.

All want to be healthy, slim, successful. All want to smile every morning looking at myself in the mirror. Everybody wants to be energetic and active. And in all these desires will help You the right food!

proper nutrition for weight loss

Who need proper nutrition?

Most people nowadays are very sluggish. The energy they have at a very low level, visit them often depression. They come home after work, tired, do not want to do, no joy in life. This situation can be remedied if you begin to eat right. It is the truth! Because man is what he eats! Is necessary in order to live, not live to eat.

If You are one of those who is always looking for a new diet for weight loss, proper nutrition is the best way to achieve a result, to reduce weight and never gain.

Because, most likely, after the next to your diet You back to your normal diet and gained the weight back. And so running around in circles: diet — weight-loss — routine — weight gain. The only way to permanently keep your ideal weight — starting to eat right!

If You exercise, a proper diet will help to achieve the best results without compromising health.

What distinguishes the proper nutrition from the diet?

When You start a diet, you should blindly follow the planned menu. Any deviations should not be. You can't choose the foods that you love. You should eat that provides the diet. If diet long term, you soon get tired of eating fresh and lean products. Sooner or later a crash is coming. And You eat everything in the fridge. As a result, the weight comes back.

On a short-term diet, You can lose quite a lot of extra pounds because of the sharp restriction of calories. But as a result can suffer health, hair, nails, skin. Because the body is catastrophically not enough useful nutrients. On this diet You can lose weight for some event, but then the weight will return, because to eat, You'll be back in the old way.

If You decide to eat right, then You will change your eating habits forever. Not for a week-a month, but forever. In this case, the weight will drop to its standards, and then will remain at this level always. You won't be like a harp...

With proper nutrition there is no hard limit. You can eat your favorite dish, yum. The key is to know when to do it and in what quantities. Meals good nutrition, delicious, nutritious. You will never feel hunger.

The basic principles of proper nutrition

Diet

The first thing to do if You have decided to adopt the habit to eat right, plan your routine. Proper nutrition is ideally carried out by the hour, at the same time each day. There may be some deviations in half an hour, if not impossible to eat on time. Meals should be 5-6, every 2-4 hours. 4 hours is the maximum time You can spend without food.

Of these 3 main meals and 2-3 snacks a day. Breakfast should be in the first hour after awakening. Dinner 3 hours before sleep so that the food has time to leave the stomach, and at night, the body rebuild cells and did not suffer from rotting in the stomach of food.

If You go to bed at 22:00 — 23:00, last meal is not needed.

Regime for each individual would be, it all depends on Your work lunch break etc. the Main thing is to try to eat always at the same time.

Cooking methods

method of cooking

Better, of course, with proper nutrition to get away from frying foods in a large amount of fat. Instead, you can stew, bake, cook. Bake in the sleeve will make the meat juicy, and retain all the nutrients, and at the end you can cut the sleeve in order to have a delicious crust.

While preparing salads, do not use store-bought sauces, mayonnaise, they are very high in calories, contain saturated bad fats. Do not pour a lot of oil. Remember that the oil in the salad should be about 1 teaspoon per serving.

Also do not add to the mess too much butter. A small piece will be enough. Now remember, as a freshman in the dorms the girls were preparing mashed potatoes. The potatoes we added butter and fat homemade sour cream. The dish was very oily and delicious. After three months of commencement of study at the University I gained 4 kg! Then I sat on the oatmeal diet... I had a lot of mistakes before I learned how to eat right. Now I have no problems with weight, despite two small children.

Compliance with the water regime

When You lead a healthy life, you must learn to drink enough water. It is about 30-40 ml per 1 kg of body weight. 2 to 3 liters of water. This does not include soups, juices, milk, teas and other beverages. Only pure non-carbonated water. The water must be distributed so that in the first half of the day was drinking more water than the second. Immediately after waking up to drink a glass of water. Then drink a glass before each meal.

Proper nutrition is a balanced diet

With proper nutrition we should strive to the proper ratio in the diet of proteins, fats, carbohydrates. Ideally, the percentage of protein should account for 30% of the calories of the total daily amount, fats — 20 %, carbohydrates — 50%. Of course, to achieve such a balance is very difficult, but we must try. For starters, You can calculate how much in grams every day You need these nutrients. You need to know the total caloric intake. The average for weight loss, it amounts to 1200-1500 kcal for weight control — 2000-2500 kcal. Then just make a proportion. In one gram of protein is 4 calories, 1 gr. fat — 9 kcal, in 1 g. carbohydrates — 4 kcal.

Example. You are a girl with a weight of 70 kg. For weight loss You need per day is 1200 kcal. Of these, protein — 360 calories : 4, we get 90 degrees. Fat — 240 calories : 9= 27 g. Carbs — 600 calories : 4 = 150 gr. The nutritional value of foods can be viewed in special tables. A lot of them are on the Internet.