Basics of proper nutrition

Basics of proper nutrition: how to lose weight seriously and for a long time

The basics of halting food for weight loss is a way of life, not a one-time event. Today-a day on kefir, and tomorrow-a pound and a half in one sitting – this is not good. The body perceives jumps in the diet as a personal insult, accumulating fat reserves on days of abstinence. Principles of proper nutrition 0 Good food is always varied. Mono-diets are only good for short-term use-a maximum of a week, and then if you really need to lose weight quickly. A healthy diet is impossible without fruits and vegetables. Scientists recently proposed to increase their rate by 2-4 times, because a person eats too many harmful products.Basics of proper nutrition

How to eat to lose weight? Fractionally. 4-6 times a day-food is more useful than twice and a lot. It is better to divide portions into small parts, then the body will understand that it is fed regularly, and will not accumulate excess fat. How to start eating right? Make it a Golden rule to drink water 30 minutes before or 30 minutes after a meal. This will dull the feeling of hunger, you will automatically switch to smaller portions, and at the same time clear the body of toxins. × Proper weight loss products 0 Cereals in the form of cereals help the digestive tract to work better, saturate, they have few calories. Rice, buckwheat, oatmeal, and pearl barley porridge are preferred. Apples are used to cleanse the body of toxins, because they contain a lot of fiber and a rich vitamin composition. Fish (especially fatty varieties of ocean fish: salmon, salmon, trout). It is rich in anti-aging antioxidants, helps the brain function, and is easily absorbed. Strawberries and other berries are used as purifiers from harmful substances. Include them in your diet for weight loss.

Strawberries contain 3-5 times more vitamin C than lemon, and more iron than apples. Garlic is known for thinning the blood and making it flow faster, meaning it improves blood flow. This makes the cells more quickly saturated with nutrients. Carrots are good for skin and vision. There is a subtlety: carrots are eaten only with fats (for example, butter or cream). Beta-carotene with fats is absorbed perfectly, but without them-no.  If you want to lose weight and not go hungry, make a plan for when and what you eat. This will help to achieve regularity of meals and distribute reasonable portions of meals for the whole day. Say no to dry sandwiches and chaotic snacks on the go. Everyone’s schedule is different, so it’s not wise for everyone to advise the same meal time. Still, the system can be organized in time so that it brings you maximum comfort. Eat half an hour or an hour after waking up. During this time, the digestive tract will have time to start, the food is easily absorbed.

Take breaks between meals for 3-4 hours. Don’t eat 3 hours before bedtime, especially if you have evening workouts. It is better to drink water or juice without sugar. Distribute the maximum calories for the first half of the day, plan a lighter diet in the second half. Elderly and debilitated people after surgery are recommended to eat at least 4 times a day, more than a third of the calories used for lunch, up to 15% – for dinner. What not to eat when losing weight this list is known to everyone, but not everyone is ready to follow it. Cakes, sweets with sugar and flour, smoked, fried, spicy-taboo for losing weight. These dishes whet your appetite, you want to eat more, and there is no longer a question of any schedule. To stay within the framework of a healthy diet, you do not need to tease the taste buds with extra “Goodies”. The less spices in the dish, the less you will eat it and not load the body. Porridge for Breakfast without salt, steamed, boiled, baked vegetables, boiled, not fried meat (no crispy crust!) – something that will make your waist slim, your skin clean, and your self – esteem high.

What else is included in the list of products for weight loss: Greens and salads. Sugar-free pastries (diet cookies). Dairy products with zero or 1% fat content. Tea without sugar. Vegetable soups and broths. This is the basis of proper nutrition. If you make such a diet daily, diets will not be required. Proper nutrition for weight loss: menu there are hundreds of varieties of diets. To find your own, define a range of products that will be a pleasure for you, and not a torment of hell. Based on them make a week’s worth of rations. Products should be useful, as we have already discussed above. We offer a menu option for weight loss based on cottage cheese. Cottage cheese is used in the diet of those who are obese: they lose weight on it, it is easily digested, saturates well, and helps strengthen hair, teeth, and nails. Seasonal vegetables and fruits are added to the curd, excluding grapes (they are too high in calories). Cottage cheese diet for 3 days Use only fresh and high-quality homemade cottage cheese.

This is the main dish that is eaten without sugar (so much of it can not be overcome). Cucumber, orange, and other healthy vegetables and fruits are eaten between meals of cottage cheese. Drinks include fresh juice (but not on an empty stomach) and mineral water without gas, tea and coffee without sugar. On this diet, you can lose 3-5 kg per week. And if you’re lucky, even more. The menu of proper nutrition for the week Breakfast-porridge with boiled vegetables. Porridge should be alternated every two days: oatmeal-barley-rice. Afternoon snack. Cottage cheese without sugar, greens. Lunch. Boiled chicken breast, fresh vegetable salad with a spoonful of olive oil. Afternoon snack (in 3 hours). Salad of fresh or stewed vegetables without spices. 2-3 biscuits without sugar. Supper. A small portion of ocean fish, kefir. Between meals, drink green tea, clean water, and mineral water. This 7-day menu will help you lose from 5 to 8 kg.  by Eliminating only harmful products, including purified water in the menu and eating fractional meals, you will already achieve great results. If you choose the right menu for weight loss, the effect will increase by another 2-3 kilograms. Keep track of your calories. People who reduce their daily diet by just 300 calories lose up to 13 kg per year. It is enough to follow the schedule of proper nutrition. How to create a menu for a month? Choose 3-4 types of cereals that you use for porridge in the morning (exclude semolina). This is the most balanced diet for weight loss.Basics of proper nutrition

Select seasonal vegetables – it is better not to take greenhouse vegetables, because they may be nitrate. Buy the necessary products from your grandmothers at the market: beets, carrots, potatoes – they are radically different from those sold in supermarkets. Eliminate sugar from the diet-in General! And cut the amount of salt by half. This alone will help to lose extra centimeters from the waist and hips. Choose a pool of drinks to drink: tea, coffee, purified water. Coffee-no more than 2-3 cups a day, preferably green tea. Proper nutrition for weight loss is fish and meat dishes. They are prepared 2 times a week, eaten in small portions and only boiled, baked or steamed. Don’t forget about weight-loss products: onions, garlic, Basil. Add them to salads and porridges. This will help the body to quickly unload from excess. What fruits can you eat when losing weight? They should have two main properties: low caloric content and ease of assimilation by the body. And almost every fruit is rich in vitamins. Orange, kiwi, lemon, cherry are very good in the daily menu. Nutrition systems for weight loss: 90 day diet of a separate food Diet menu for weight loss is made on the recommendation of a gastroenterologist or dietitian.

This will make it possible to adjust the diet reasonably and in time. Vegetarianism – no meat, and for vegans-also fish, milk, and butter. On such a system, you lose weight quickly, however, in the first month you may feel unwell due to toxins leaving the body. Meat proteins must be replaced with soy protein, otherwise the cells will not have the material to build. Such a healthy diet for every day with due diligence becomes a way of life. Separate meals-protein and carbohydrates are consumed separately, not together. Do not combine protein and fat, sour fruits and starchy vegetables. No alcohol and minimal salt. An excellent diet for weight loss, however, is not suitable for those who suffer from stomach ulcers and diabetes. Meals 4 hours before bedtime. Not eating after 18.00 is difficult, but feasible. On such a system, even very fat people lose from 8-10 kg in 1-1. 5 months. Soon this system becomes a habit, and the body no longer asks for food at night. But you can drink water. Healthy food for men and women – the difference in the menu the Main difference is in the number of calories.

If a woman needs at least 1500 of them when losing weight, then for a man – at least 2500 per day. Women have less muscle mass, which means they need less protein than men. By the age of 45, the situation is changing: men should reduce the amount of red meat and especially sausages with spices. But women need more natural meat products-this requires an increased amount of estrogen and the need for iron contained in meat.  Vitamin E, minerals selenium and zinc – something that must be included in the diet of a man after 35. These trace elements are abundant in seafood, especially oysters. Women should prefer a menu with vitamins a, B6, E, folic acid. They contain legumes, cereals, ginger. A healthy menu requires a reasonable approach, regularity, and a clear goal. Then you will succeed.

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