In the subconscious of most people, healthy eating, which all doctors in unison call the most reasonable measure not only for overweight but also for many diseases, is clearly associated with water and lettuce. Maybe a piece of boiled chicken breast is still sometimes attached to this still life. But even then - on holidays. And the reason does not lie in the fact that someone considers proper nutrition a diet that should be maintained, unless his period is a little longer than others. And the fact that the word "correct" somehow instantly cuts off all the extras and harms, pre-adjusting the body to stress. But in reality, everything is not so sad. And to be sure of this, you need to study the diet of proper nutrition on your own. The basic principles are known to everyone, although not always completely. It will not be superfluous to refresh your memory and review them at a glance.
The basis of proper nutrition
The basic principles of good nutrition are as follows:
- Water mode. This moment is almost basic, as the day begins and ends with water. According to the postulates of healthy eating, every morning after getting out of bed, you should drink one or two glasses of boiled warm water. This improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated overnight, and starts the digestive process. And, therefore, awakens the feeling of hunger. In addition, hot water is needed, as cold water will adversely affect the gastrointestinal tract. Especially with problems with the liver, gallbladder and high acidity. During the day, drink one and a half to two liters of clean water, which does not include herbal teas, coffee and juices. It is recommended to take a glass of warm water before each meal. This will allow you to eat less and more.
- Proper nutrition always includes vegetables and fruits rich in fiber, which do not contain starch, as well as cereals. They have a positive effect on the work of the digestive tract, enrich the body with vitamins and trace elements and affect many systems. When swallowed and bloated, the fibers provide a quick and long-lasting feeling of satiety and gently cleanse the intestines. In addition, carbohydrates from vegetables, fruits and grains are easily digested without causing sudden spikes in insulin in the blood, which allows them to be consumed in almost any amount, even in obesity and problems with sugar levels.
- Food should be steamed or cooked and stewed. Bake in the oven, preferably on a grill or in foil, without additional fat in the form of butter, mayonnaise or sour cream. No frying. This is due not so much to the calorie content of meals as to the load on the liver and pancreas. Salads are dressed with olive or walnut oil. But for this purpose it is better to use lemon juice or natural low-fat yogurt - up to 5%.
- You shouldn't deny sweets, but this jam should be right. Chocolate may be present in the weight loss diet, but only dark, with over 75% cocoa. And it should be used in the morning in small amounts. However, of such delicacies it is better to give preference to marshmallows or natural fruit jam on apple puree without chemical additives. Again - before noon and with a clear dosage. And cakes with heavy cream, cakes with whipped cream, ice cream in chocolate and caramel have nothing to do with the right diet for weight loss.
- Parts must also be inspected. No one will take you to the chopping block for two hundred grams of cooked meat instead of a hundred. But the first, second and compote, even if they are completely natural, will definitely not affect the weight loss process in the best way. Ideally, the most complete plate will be obtained at lunch, a little less - for breakfast and even less or equal to it - for dinner.
- For snacks that are not prohibited in the diet of proper nutrition, choose vegetables and fruits, nuts, cottage cheese, dairy products with low fat content and without a kilogram of chemical additives. And snacks are not required every hour, but only in breaks between meals lasting more than three hours.
Approximate diet for proper nutrition for week and day
To get a clear picture of how exactly the daily and weekly menu is built in accordance with the above principles, you need to sketch 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, because the diet of proper nutrition, calculated for one week, does not differ significantly from the daily. And so we don't need to talk in detail about all seven days.
Morning
After the required glass or two of warm boiled water, wait fifteen to twenty minutes. Then there can be three options: the main one is oatmeal or corn porridge in milk or water seasoned with honey. Raisins and dried apricots are allowed as natural sources of fructose. Fresh fruit can also be added.
The second is herbal tea, a boiled egg, crispy bread and a layer of cheese. Crispy bread can be replaced with wholemeal bread.
The third is cottage cheese or natural yogurt, just like porridge flavored with honey or fruit. Such a breakfast is designed to recharge energy, start digestion and tone.
day
The main requirement for lunch is completeness. In addition, meals should be warm and liquid two to three times a week. This frequency of soup consumption is sufficient for the smooth functioning of the gastrointestinal tract. And they can be cooked in meat, as well as 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. Ideal garnish for it are fresh or stewed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes or durum wheat pasta. Supplemented with vegetables. Such food is also allowed no more than a few times every seven days. As a result, at least the lunch ration for proper nutrition for a week is now perfectly varied. Three days of soups - vegetable, fish or poultry, two days of meat, two days of potatoes or pasta. And they all alternate perfectly with each other.
Evening
Dinner is the lightest, but still quite nutritious, so you can't handle an apple. By the way, it is better to eat this fruit in the morning: it activates the digestive processes. And in the evening they should be delayed.
- Option one: 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.
Kefir or another fermented milk drink is allowed at bedtime, but it must be natural. No yogurt with pieces of fruit and a kilo of sugar.
Such a fast and dirty daily diet with the right diet requires individual improvement, limited only by the imagination of the creator. After all, even cereals are suitable not only for making porridge: from them you can make cutlets and pots. Fish can be the basis for a delicate souffle, and delicious smoothies are made from vegetables. As a result, any clear diet for proper nutrition for the day is just an example worth starting from, not a limiter of the imagination.