In the subconscious of most people, healthy eating, which all doctors in unison call the most reasonable measure not only for being overweight, but also for many diseases, is clearly associated with water andLettuce. Perhaps a piece of boiled chicken breast is still occasionally attached to this still life. But even then, on vacation. And the reason is not even in the fact that someone considers proper nutrition to be a diet to be endured, except that their period is somewhat longer than others. And the fact that the word "correct" somehow instantly cuts off all the benefits and harms, putting the body to stress beforehand. But in reality, not everything is so sad. And to be sure of this, you need to thoroughly study the diet of proper nutrition on your own. The basic principles are familiar to everyone, although not always in their entirety. It will not be superfluous to refresh your memory and review them at a glance.
The foundation of proper nutrition
The basic principles of good nutrition are as follows:
- Water mode. This moment is almost fundamental, since the day begins and ends with water. According to the postulates of a healthy diet, every day in the morning, after getting out of bed, it is necessary to drink one or two glasses of warm boiled water. This improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated overnight, and starts the digestive process. And therefore, the feeling of hunger awakens. Also, what is required is warm water, as cold water will adversely affect the gastrointestinal tract. Especially with liver, gallbladder and high acidity problems. During the day, one and a half to two liters of pure water are drunk, which does not include infusions, coffee and juices. It is advisable that you also drink a glass of warm water before each meal. This will allow you to eat more and more.
- In the diet of proper nutrition, non-starchy vegetables and fruits rich in fiber are always given first place, as well as cereals. They have a positive effect on the work of the digestive tract, enrich the body with vitamins and microelements and affect many systems. When ingested and swollen, fiber provides a quick and long-lasting feeling of fullness and gently cleanses the intestines. In addition, the carbohydrates from vegetables, fruits and cereals are easily digested without causing sudden increases in insulin in the blood, allowing you to consume them in almost any quantity, even with obesity and problems with sugar levels.
- Food should be steamed or cooked and stewed. Bake in the oven preferably on the grill or in foil, without additional fats in the form of butter, mayonnaise or sour cream. Do not fry. This is due not so much to the caloric content of dishes as to the load on the liver and pancreas. Salads are dressed with olive oil or walnut oil. But it is better to use lemon juice or low-fat plain yogurt for this purpose, up to 5%.
- You must not deny yourself the sweetness, but this sweet must be the right one. In the diet to lose weight, chocolate can be present, but only dark, with more than 75% cocoa. And it should be used in the morning in small amounts. And yet, from such delicacies, it is better to give preference to marshmallows or natural fruit jam in applesauce without chemical additives. Again, before lunch and with a clear dose. And the cakes with fat cream, the cakes with whipped cream, the chocolate and caramel ice cream have nothing to do with the proper diet to lose weight.
- Portions should also be controlled. No one will take you to the chopping block for two hundred grams of boiled meat instead of one hundred. But the first, second and compote, even if they are completely and completely natural, they will definitely not affect the weight loss process in the best way. Ideally, the fullest plate will result in lunch, a little less for breakfast, and even less or the same for dinner.
- For snacks, which are not prohibited in the diet of proper nutrition, vegetables and fruits, nuts, cottage cheese, dairy products with a low percentage of fat and without a kilogram of chemical additives are selected. And snacks are not required every hour, but only in the breaks between meals, which last more than three hours.
Approximate diet of adequate nutrition for a week and a day
In order to have a clear idea of how exactly the daily and weekly menu is built at the end according to the above principles, you need to sketch out a sketch of the correct diet for the day. And also to explain how things are with the frequency of consumption of certain products within a week, since the diet of adequate nutrition calculated for a week does not differ significantly from the daily one. And therefore it is not necessary to talk about the seven days in detail.
Tomorrow
After the mandatory glass or two of lukewarm boiled water, wait fifteen to twenty minutes. Then there may be three options: the main one is oatmeal or corn porridge with milk or water, flavored with honey. Raisins and dried apricots are allowed as natural sources of fructose. You can also add fresh fruit.
The second is herbal tea, boiled egg, crusty bread, and a layer of cheese. Crusty bread can be replaced with grain bread.
The third is cottage cheese or natural yogurt, like porridge, flavored with honey or fruit. This breakfast is meant to energize, initiate digestion, and tone.
Day
The main requirement for lunch is to be full. Also, meals should be hot and liquid two or three times a week. This frequency of consumption of soups is sufficient for the proper functioning of the gastrointestinal tract. And they can be cooked both in meat and in vegetable or fish broth.
Another option for lunch is stewed or steamed meat, which is not recommended to be consumed more than twice a week. An ideal accompaniment for him are fresh or steamed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes, or pasta made from durum wheat. Complemented with vegetables. Such food is also allowed no more than a couple of times every seven days. As a result, at least the lunch ration of adequate nutrition for a week is already being ideally varied. Three days of soups: vegetables, fish or poultry, two days of meat, two days of potatoes or pasta. And they all alternate perfectly with each other.
Afternoon
Dinner is the lightest, but still quite nutritious, so you can't get by with an apple. By the way, it is better to eat this fruit in the morning - it activates the digestive processes. And at night you need to slow down.
- Option one: steamed fish, cucumber and tomato salad, seasoned with lemon juice.
- Option two: vegetable stew.
- Option three: low-fat cottage cheese, which can be seasoned with honey and cinnamon or combined with citrus fruits.
Before going to bed, kefir or other fermented milk drink is allowed, but it must be natural. Not yogurt with pieces of fruit and a kilo of sugar.
Such a quick and dirty daily diet of the right diet requires individual refinement, limited only by the imagination of the creator. After all, even cereals are suitable not only for cooking porridge - you can make cutlets and stews from them. Fish can be the base of a delicate souffle, and delicious smoothies are made with vegetables. As a result, any clear diet of proper nutrition for the day is just one example, which is worth starting from, and not a limitation of the imagination.