To get in shape and have a toned, slim and healthy body is the dream of each and every man. In addition, it is very feasible and real dream, especially if you approach to implement it carefully and systematically. You probably already guessed where we are going. Therefore, today we will talk about a relevant issue, such as proper nutrition, menus for every day for weight loss, as well as tell you everything you need to know about beginners.
Proper nutrition or diet?
And it can and does the same? But if there is a fundamental difference, what is it? It is to these questions, and there are many newcomers who do not share these two concepts. In reality there is a difference, and is radically both in purpose and methods. But about all under the order:
- Goal. Needless to say why most of the ladies and then sit on a diet? Of course, the main objective is to reduce the weight to any desired figure. In the case of proper nutrition, the goal is to modify slightly. Of course, the weight loss and after standing in the top positions, but once again emphasis is placed on the stabilization of weight at a specific level, which is the norm for a particular person, constant and often uncontrolled wash. To the fore here comes the health and the normal functioning of the body, but not the thinness;
- Period. Normally, a diet is a temporary action that lasts for a week, two weeks, a month tops. During this time, in the majority of cases it is possible to achieve the desired result in weight loss. The transition to a proper diet definitely not bring such quick results, in addition, to change your diet for a couple of weeks and wait for some supernatural result simply does not make sense. After all, there is no need to change the food in the refrigerator, and the thinking and approach to food in General;
- Variety in the diet. The majority of diets are based in a strong reduction of products in the diet, the number of which sometimes abruptly to zero. On that which is already here, the diversity can speak. In the second case, a balance of proteins, fats and carbohydrates always observed, and, therefore, the body will eat a full;
- Benefits for the health. Already read the previous paragraph one can draw certain conclusions. The most common result of sitting on a diet becomes slender waist, as planned, and the loss of hair, brittle nails, dry and soft skin. And if the time does not stop, then this list will add more problems with the teeth and the deterioration in the General health. The reason for this is the lack of substances needed by the body for normal functioning. The minuscule, which receives in the period of the diet to maintain the vital organs, which, in its opinion, are not all of the above. Proper diet, menu for each day that it is absolutely balanced, has the opposite effect, accelerating the metabolism and causing the body to work on a day-to-day;
- The length of the result. What is lost during a diet the weight will come back, more with the addition of - the grandma do not walk. After this intense shake, the body begins, literally, all eaten to save money, because to expect that after two weeks of buckwheat porridge (figuratively, of course) will remain slim until retirement, unfortunately, do not have (and like!). Slim figure is a lot of constant work and proper nutrition.
Hmm, somehow I became complicated. Now it seems that the diet is a kind of universal evil. In reality, it is certainly not catastrophic, just think with your mind. Here the rules are simple: I want to enter in a gorgeous dress here for a week on a diet, but do not forget to drink additional vitamin complexes. Do you want to be the owner of a beautiful figure and healthy body, you change your focus to eating. How to do it correctly? On this later.
As if we don't like, but waking up in the morning a new person with completely new habits and desires are obtained only in units. For the vast majority of change of diet is increasingly long and painful process. Constant thoughts about food, enduring the urge to eat forbidden food - all these are signs of too sharp a transition, when there is enough psychological preparation, once and for all draw the line between useful and downright harmful products.
However, in these moments, it can be substantially mitigated, to facilitate the transition to proper nutrition, the menu of the week to be taken into account. These are some simple tips on how to do it most effectively:
- Reduce portions. The volume of the stomach is approximately equal to slightly bent palms. Every time sitting behind the table just look at your palm and roughly estimate the quantity that you can eat at a time. now let it be, even favorite potato chips, but in the amount you take much less damage;
- The change does not products, and the method of treatment. For example, the same potatoes: do not fry, bake or boil in their jackets + is the usual small amount of servings - potatoes will be much less evil and to pay for it. It works on absolutely all products. Because scones, paella, because now we're going to be in the oven, steamed or boiled;
- The lack of strong taste of food to compensate for sauces, which are prepared independently at home. Try not to make them very spicy, or spicy, as that only stimulates the appetite (not to be confused with appetite!!!);
- Coffee 3 in 1 and a sweet tea to replace green tea without sugar. Tannin in as much as the first of the two cups, so that the energy is guaranteed, and a nice bonus will be the improvement of the metabolism;
- Try not to drink during meals. There is No benefit not to, and the stomach walls are stretched. As a result, the next time you want a part more. After a couple of SIPS of dry food is high. And in 30-40 minutes, you can drink a Cup of tea or a glass of water.
And, of course, almost the main rule will be gradual. Sudden change of diet will be a great stress to the innocent body.
The principles of nutrition
About as many say, but in most cases it is a common phrase, not to create a kind of coherent picture. We have tried to systematize this information, highlighting the basic principles of proper nutrition for weight loss, sample menu, which now will be much easier.
- Food in accordance with the principle of 3+2. Three main meals + 2 snacks a day. Yes, for a normal power should not be reduced, and increase the number of meals (but we are aware of the part of the size). Out of the stomach more than 4 hours without eating, we must provoke us to eat much more than you should, trying to catch up. Snack could be cottage cheese, natural yoghurt or kefir, fresh, vegetables or fruit, nuts or dried fruit, but again with moderation.
- Choose a specific time to eat. Our body likes stability, and if we feed him regularly, he will have no reason to delay it for future use. The ideal mode of eating looks like this:
- 7.00 - Breakfast
- 10.00 - snack
- 13.00 h - lunch
- 16.00 - snack
- 19.00 - dinner
Of course, this is assuming that you wake up about 6.30, in any case, everybody has to adapt to this regime to fit your life schedule.
- Select only fresh products. And here we are talking not so much about fresh fruit and vegetables, as well as on the refusal to fast-food, fat-free or light options, different types of sausages or meats, pre-cooked dishes. It is better if you prepared at home by itself all the products, which are absolutely safe.
- The vegetables and fruits. Have to eat at least 2 servings per day. It is desirable that it was a product of the season, because in them is concentrated the greatest use. If it is winter, when in our latitude the greens are simply impossible to grow, it is better to replace it by freezing or salting, of the purchase, still cool, but fully concentrated plant.
- The drinking water treatment regime. This is very important! 2 litres clean water - this is the minimum that you should drink.
- Proteins. Must be at least 1/3 of all food consumed and enter in each a full meal. Fish, chicken, Turkey, dairy products, or tofu - the best sources of protein in the diet, menus for every day for girls have to keep them.
- Carbohydrates. Only complex, very divided, and therefore allows more time to be fed. Any bakery, confectionery or starch. This is all that can be, but with competent approach: bread of wheat flour, pasta - durum wheat. I hope the principle is clear.
- Fats. Only useful. Nuts, avocados, fish, Flaxseed or olive oil coarse.
- Abstinence of alcohol. Full. The only exception might be a red semi-dry or dry wine in a quantity not more than the half of the cup and no more than 2 times a week.
As you can see, there is nothing complicated here, the most important to balance and streamline our meals.
And the most important thing
Of course, reading so much, I want to know what's on the menu each day for weight loss with a proper diet. To give a simple answer, it is simply impossible, because the ideal must be specific to your body and be selected individually. But a poor meal plan they give us, we are not going to distribute it for days, because among the options you will find what you want today.
The Breakfast options:
- An egg white omelette (4-5 pieces) + 2 tablespoons of buckwheat + 150 grams of fresh vegetables;
- 150 grams of cottage cheese + greens + 200 grams of fresh lettuce;
- 100 grams of oatmeal with fresh or dried fruits;
- Sandwiches, bread, tomatoes and cheese, tea;
- Cheese + favorite fruit + a touch of honey;
- Scrambled eggs with milk (2 eggs) + a couple of tablespoons of porridge, yogurt;
- 2 tablespoons of buckwheat + 100 grams of chicken breast + fresh salad of chicken and fish can be alternated).
Options for lunch:
- Rice + steamed greens + 150-200 grams of meat;
- Easy fried soup + a slice of bread, vegetables + fish;
- Boiled beans + chicken breast + vegetable salad;
- The Pasta of durum wheat + steam chicken/chicken + vegetables;
- Casserole of cauliflower + lean meat;
- Buckwheat + vegetable salad/sauerkraut + cooked meat;
- Grilled vegetables + steamed fish + porridge.
The dining options. Although here options. Vegetables + boiled/cooked the meat, the fish, steam meat or fish cakes + scrambled egg, without milk. Alternating between the options of vegetable dishes and meat/fish, it is possible to achieve diversity.
The afternoon snack. We have already talked a little bit before, but just in case, remember that it can be of fruits, vegetables, bread, oatmeal homemade biscuits, dried fruits, nuts, a glass of kefir or yogurt.
As you can see, the use of different combinations of even our proposed products (and the list their number is not limited), you can make full, and different main menu for a month for weight loss and proper nutrition. Of course, you will need to include fantasy and to lift a little culinary skills, but the goal is worth it.