In the subconscious of most people, a healthy diet, which all doctors call the most sensible measure not only for obesity, but also for many diseases, is clearly associated with water and salad. Perhaps a piece of boiled chicken breast hangs on this still life from time to time. But even then - on vacation. And it doesn't even lie in the fact that someone sees proper nutrition as a diet to be sustained, except that their periods are slightly longer than others'. And the fact that the word "right" somehow immediately cuts off all the goodies and harmfulnesses and puts the body on stress in advance. But in reality, not everything is so sad. And to be sure, it is worth carefully studying the diet of proper nutrition yourself. The basic principles are known to everyone, though not always completely. There will be no need to refresh your memory and look at it at a glance.
The basis for proper nutrition
The basic principles of good nutrition are as follows:
- water mode. This moment is almost fundamental as the day begins and ends with water. According to the postulates of a healthy diet, every morning after getting up you need to drink a glass or two of boiled warm water. This improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated overnight, and starts the digestive process. And that's why it makes you feel hungry. In addition, the water is only needed warm, as cold has a negative impact on the gastrointestinal tract. Especially with problems with the liver, gallbladder and high acidity. During the day, one and a half to two liters of pure water are drunk without herbal teas, coffee and juices. It is advisable to have a glass of warm water before each meal. So you can eat less and less.
- When eating the right diet, non-starchy vegetables and fruits that are high in fiber, as well as grains, always come first. 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 ensures a quick and long-lasting feeling of fullness and gently cleanses the intestines. In addition, carbohydrates from vegetables, fruits and grains are easy to digest without causing sudden insulin spikes in the blood. As a result, they can be consumed in almost any amount, even if you are obese and have problems with sugar levels.
- Food should be steamed or boiled and steamed. Bake in the oven, preferably on a grill or in foil, without additional fats in the form of butter, mayonnaise or sour cream. No frying. This is less due to the calorie content of the dishes and more to the strain on the liver and pancreas. Salads are dressed with olive oil 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 yourself sweet, but this sweet has to be right. In the diet for weight loss, chocolate can be present, but only dark, with over 75% cocoa. And it should be used in small amounts in the morning. And yet, with such delicacies, it is better to prefer marshmallows or natural fruit jam on applesauce without chemical additives. Again - before lunch and with a clear dosage. And cakes with fat cream, cakes with whipped cream, ice cream in chocolate and with caramel have nothing to do with proper diet for weight loss.
- parts must also be controlled. Nobody will lead to the chopping block for two hundred grams of boiled meat instead of a hundred. But the first, second and compote, even if completely and completely natural, will definitely not affect the weight loss process in the best way. Ideally, the fullest plate will come out for lunch, a little less - for breakfast, and even less or the same - for dinner.
- For snacks that are not prohibited in the diet, vegetables and fruits, nuts, cottage cheese, dairy products with a low fat content and without a kilogram of chemical additives are selected. And snacks are not needed every hour, but only in breaks between meals that last longer than three hours.
Approximate nutrition for a week and a day
To get a clear picture of how exactly the daily and weekly menu is structured in the end according to the above principles, you should sketch a sketch of the correct diet for the day. And also to explain how it is with the frequency of consumption of certain products within a week, since the diet calculated for a week with the right nutrition does not differ much from the daily one. Therefore, there is no need to discuss in detail every seven days.
Tomorrow
After the obligatory glass or two of warm boiling water, wait fifteen to twenty minutes. Then there are three options: The main one is oatmeal or corn porridge with 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, boiled egg, crispbread and a layer of cheese. The crispbread can be replaced with grain bread.
The third is cottage cheese or natural yogurt, just like porridge, flavored with honey or fruit. Such a breakfast should recharge your batteries, start digestion and strengthen your strength.
Tag
The main requirement for lunch is abundance. In addition, meals should be hot and runny two to three times a week. This frequency of soup consumption is enough for the proper functioning of the gastrointestinal tract. And they can be cooked in both meat and vegetable or fish broth.
Another option for lunch is stewed or steamed meat, which should not be eaten more than twice a week. An ideal side dish is fresh or steamed vegetables, muesli.
The third option is boiled potatoes or mashed potatoes or pasta made from durum wheat. Supplemented with vegetables. Such foods are also not allowed more than a couple of times every seven days. As a result, at least the lunch ration of the correct diet is ideally varied for a week. Three days of soups - vegetables, fish or poultry, two days of meat, two days of potatoes or pasta. And they all take turns perfectly.
evening
Dinner is the lightest, but still quite nutritious that you can't get by on 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 have to be slowed 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 any other fermented milk drink is allowed, but it must be natural. No yogurt with pieces of fruit and a kilo of sugar.
Such a quick and dirty daily diet of the right kind requires individual refinement, limited only by the imagination of the Creator. After all, muesli is not only suitable for cooking porridge: you can use it to make schnitzels and casseroles. Fish can be the basis for a delicate soufflé, and delicious smoothies are made from vegetables. As a result, any clear diet with proper nutrition for the day is just an example to start from, and not the limit of the imagination.