Often, many fair sex representatives, striving to achieve ideal forms, exhaust themselves by exhausting workouts and sit on hard diets for a long time. Perhaps they simply do not know that there is a simple and effective way to achieve this goal without exposing your body to such serious tests.
This method, called the correct nutrition system, helps not only to get rid of excess weight, but also normalizes the work of all organs and systems of the human body. In addition to high efficiency, the system of proper nutrition is diverse and balanced its menu, so people who dream of losing weight, eat deliciously, diversely enough and at the same time manage to realize their dream.
See video on the rules of proper nutrition for losing weight:
Basic principles of proper nutrition
The concept of proper nutrition, in essence a diet, is based on a set of principles that require strict adherence.
- Breakfast is a must-have meal, which can not be passed to anyone. He performs the function of a peculiar starter, launching in the morning metabolic processes in the human body.
- It is necessary for to refuse snacks from high-calorie and harmful products. This is another necessary condition for proper nutrition. What do we usually dull the feeling of hunger while waiting for dinner? As a rule, a sandwich, chips, bun - products that not only increase the daily calorie content of our diet, but also set additional work for our stomach, already busy digesting the food received during breakfast. As a result, the digestive process slows down significantly, giving rise to stagnant processes in the stomach and intestines.
- Slow chewing food - is another integral component of the proper nutrition system. At the time of chewing, the food is crushed, mixed with saliva and begins to be exposed to the chemical effects of its enzymes, thanks to which the primary digestion of carbohydrates entering into its composition begins already in the oral cavity. As you know, most people feel a sense of saturation about half an hour after the start of the meal.
- The correct diet provides for the mandatory use of large amounts of clean drinking water .It is necessary not only for the normal operation of all vital organs and systems, but also for maintaining the level of daily water balance in the human body.
- In proper nutrition, there is no place for products that carry only "empty" calories to the human body. They should be completely excluded from the daily menu, replacing with useful products, for example: instead of white bread it is better to eat whole-grain bread, instead of sweets - dried fruit, and chips can be replaced with a small amount of nuts.
- It is unacceptable to eat too much before going to bed , and also eat in the middle of the night. Supper is necessary for a couple of hours before going to bed. Feeling of acute hunger can be muted with a glass of skimmed yogurt.
- The way of cooking products of is also of great importance. It should be possible to abandon fried foods, preferring dishes prepared by baking, quenching, cooking, and cooking on the grill.
Approximate menu for proper nutrition for a week:
In order for weight-balancing efforts to succeed, it is necessary to create a balanced menu for a week, as it:
- Eliminates the daily thinking about what to cook tomorrow.
- Keeps the purse of unnecessary waste.
- Save time from frequent visits to the supermarket.
The correct nutrition menu, designed for people of different sex and age, can vary significantly. Let's consider its various variants, proceeding from this aspect of dietology.
For slimming girls
The organism of young girls, as a rule, is characterized by active metabolism and the absence of severe chronic diseases, so overweight at this age is associated with the wrong way of life: lack of exercise and eating lots of fast food. Which foods should contain a proper nutrition menu for a week for girls?
- A growing body needs a large number of proteins, which are part of lean meat, eggs, fish and many plant products. The preferred method of cooking fish and meat is baking, stewing, and also grilling and steaming.
- To provide the body with energy, the complex carbohydrates contained in cereals are needed. Therefore, a balanced menu must contain all kinds of cereals and whole grain bread.
- The musculoskeletal and nervous system needs calcium, which is found in all dairy products : kefir, milk, cottage cheese, cheese.
- To maintain the high level of hemoglobin in the blood of a young girl will help a diet containing enough red meat, liver and beans.
And now offer an approximate version of the correct diet menu for slimming girls for a week. It remains only to make a reservation about the size of one serving.
As one of the prerequisites for proper nutrition is the inadmissibility of overeating, the amount of food eaten per one meal should leave a feeling of mild hunger.
- Breakfast: milk bun with dried fruits, a glass of black tea.
- Lunch: vegetable salad, a portion of loose meat broth, a piece of baked fish fillet, 250 ml of fruit juice.
- Snack: 200 ml of yoghurt with pieces of fruit.
- Dinner: salad from fresh carrots and white cabbage, rice folding. Portion of stewed mushrooms.
- Breakfast: a large apple baked in the oven with honey and a small amount of nuts, 250 ml of green tea.
- Lunch: a salad of fresh radish with sour cream, fresh vegetable soup, 250 ml of berry jelly, some fruit.
- Snack: a handful of dried fruits( you can take dates, prunes and dried apricots).
- Dinner: any salad of your favorite vegetables, one large potato baked with cheese, a glass of vegetable juice.
- Breakfast: a toast made from whole wheat bread and smeared with a small amount of honey, an orange, a glass of tea or freshly squeezed juice.
- Lunch: light salad with fresh fruit, pumpkin cream soup with fresh herbs, whole-grain bread, green tea.
- Snack: a glass of curdled milk, a large banana.
- Supper: stewed vegetables, a portioned chicken breast steak with garlic creamy gravy, compote of fresh apples.
- Breakfast: vegetable sliced, fried in two eggs, a glass of fruit juice.
- Lunch: Chinese cabbage salad with carrots, chicken broth, sweet Bulgarian pepper stuffed with vegetables( one piece per serving), dried fruit compote.
- Snack: a favorite fruit.
- Dinner: salad from any seafood, potatoes, 250 ml of sweet black tea.
- Breakfast: medium-fat cottage cheese( 5%) with pieces of fresh fruit or berries, a glass of green tea.
- Lunch: a salad of fresh tomatoes and cucumbers, an ear with pieces of boiled fish, a slice of rye bread, 250 ml of vegetable juice.
- Snack: a steep egg, a green apple.
- Dinner: slicing fresh fruit, vegetable casserole, two slices of low-fat cheese, a glass of black tea.
- Breakfast: filled with low-fat milk multi-cereal flakes with fresh berries.
- Lunch: salad from green vegetables( broccoli, sweet pepper, Chinese cabbage, cucumbers), puree soup made from cauliflower, cutlet from chopped lean meat, fruit and berry compote.
- Snack: whole-grain bread with butter, a glass of black tea.
- Dinner: salad of white cabbage, barley porridge, stewed meat, 200 ml of vegetable juice.
- Breakfast: serving of pancakes with apple-honey gravy, 250 ml of medium-fat milk.
- Lunch: salad from tomatoes and sweet corn, soup with fresh mushrooms with crackers, cranberry mors.
- Snack: cottage cheese casserole with fresh berries, fruit( to choose from).
- Dinner: a portion of fish cooked on a grill, stewed vegetables, a glass of fruit juice.
For slimming men
Obesity is most dangerous for the male body, as it is prone to the formation of visceral fat, which is deposited not so much under the skin as around the vital organs: the heart, liver, pancreas. This feature is fraught with a high risk of developing strokes and heart attacks.
The menu of rational nutrition for men, composed for a week, should include meals, the daily calorie content of which is within 2500 calories.
What rules should be followed, making a diet for slimming men?
- First of all it is necessary to exclude the use of products with a high fat content( semi-finished products, sausages and mayonnaise).For filling vegetable salads it is very useful to use lemon juice.
- The high content of proteins necessary to maintain good physical well-being can be ensured through the use of dietary meats and fish.
- Men's dishes are best baked in the oven or cooked in a double boiler, completely refusing to fry the food in the oil.
- Useful for men drinks are coffee, pure drinking water and tea.
We offer an approximate ration of the right menu for slimming men for a week. The weight of a portion intended for a man's diet should slightly exceed the weight of a female portion.
Nutritionists recommend men who adhere to this menu for a week, every hour to drink a glass of clean drinking water, and completely abandon the consumption of sugar by introducing into their diet of proper nutrition its substitutes.
- Breakfast: cornmeal porridge boiled on water and milk( 1: 1), banana, black tea with sugar substitute.
- Lunch: chop from beef tenderloin, potatoes boiled "in a uniform", two oranges.
- Dinner: one steep chicken egg or four quail eggs, a portion of curd mass.
- Breakfast: porridge "Hercules", apple, berry jelly( without sugar).
- Lunch: a couple of fresh cucumbers, a quarter of the chicken carcass.
- Dinner: vegetable soup, cooked without the use of spicy seasonings and slightly salted.
- Breakfast: multi-cereal porridge on milk, a small brush of grapes, green tea with sugar replacer.
- Lunch: several slices of hard cheese( total weight 100 g), a pair of tangerines or one large orange.
- Dinner: vegetable salad with rusks, two steep chicken eggs( or four quail eggs).
- Breakfast: milky wheat porridge, a pair of peaches, black tea.
- Lunch: two fresh cucumbers, a slice of boiled lean meat.
- Dinner: fish cooked on the grill, potatoes baked.
- Breakfast: oatmeal cooked on half milk, banana, brewed black coffee with sugar substitute.
- Lunch: fish baked in foil, a glass of drinking yogurt or low-fat kefir.
- Dinner: leek salad seasoned with vegetable oil, steep egg, a piece of boiled diet sausage.
- Breakfast: porridge from buckwheat flakes, apple, fruit jelly.
- Lunch: lamb chops, garnish of boiled potatoes and stewed beans.
- Dinner: curd mass, 200 ml of low-fat milk.
- Breakfast: porridge from corn flakes, orange, black tea.
- Lunch: fresh cucumber, two hot sandwiches with ham, baked in the oven.
- Dinner: a dozen fresh radishes, a piece of hard cheese( no more than 100 g).
This menu of proper nutrition is part of a diet that lasts 6-8 weeks. The approximate expected result of compliance with this diet is from 6 to 10 kilograms of excess weight lost.
For slimming women
After 35 years in the female body, the production of sex hormones significantly decreases, which indicates the onset of its aging. In contrast to this process, the female body begins to accumulate fatty subcutaneous deposits, which inevitably leads to a set of excess weight.
- The proper nutrition menu for women over 35 years of age should include foods high in calcium, since the amount of the diet in a woman's body is steadily decreasing with age.
- From the diet of female nutrition are completely excluded: alcoholic beverages, coffee, canned food( especially pickles) and foods containing large amounts of cholesterol.
- The main emphasis in the female diet should be made on the consumption of fruits and vegetables.
Here is an approximate plan for a balanced menu for the week.
- Breakfast: salad of rubbed apple and carrots, egg, boiled soft-boiled( or hard-boiled), porridge buckwheat.
- Second breakfast: salad of white cabbage and prunes, a couple of whole wheat loaves.
- Lunch: casserole from chicken fillet and zucchini, 250 ml of compote from dried fruits.
- Snack: a couple of tangerines.
- Dinner: stewed cauliflower, baked apple with honey and cinnamon.
- Second supper: a cup of kefir 1% fat.
- Breakfast: porridge from the oat-flakes with fresh berries, 250 ml skim milk.
- The second breakfast: cottage cheese casserole from low-fat cottage cheese, greased with a tablespoon of sour cream, a glass of black tea.
- Lunch: salad made from apples, cranberries and pickled cabbage, a piece of boiled chicken fillet, vegetable pilaf, 200 ml of rosehip broth.
- Snack: 125 ml of natural yogurt and the same amount of fat-free cottage cheese.
- Dinner: souffle from cod, steamed.
- Second supper: skimmed yogurt.
- Breakfast: apple-beetroot salad, scrambled eggs.
- Second breakfast: a glass of yogurt or a green apple.
- Lunch: vegetable soup, boiled chicken breast with garnish of boiled cauliflower.
- Snack: a salad of Chinese cabbage and a green apple.
- Dinner: a portion of fat-free cottage cheese. The second dinner: an apple.
- Breakfast: a piece of boiled beef with green peas, two breads of bran.
- Second breakfast: vinaigrette, bread made from rye flour.
- Lunch: boiled fish, cabbage stewed, compote of dried apricots.
- Snack: baked with walnuts and cinnamon apple.
- Dinner: two carrot cutlets( steamed) with gravy from natural yogurt.
- Second supper: 200 ml of low-fat kefir.
- Breakfast: muesli with milk.
- Second breakfast: eggplant puree.
- Lunch: soup of fresh vegetables, rye bread.
- Snack: low-fat yogurt.
- Dinner: fish steam, peas green, berry compote without added sugar. The second dinner: an apple.
- Breakfast: soft-boiled egg, slice of cheese, fresh cucumber.
- Second breakfast: salad of prunes, beets and nuts, potato baked.
- Lunch: fresh cucumber salad with green peas and sour cream, vegetable chicken soup, turkey breast, slice of bran bread.
- Snack: salad of sweet pepper and tomatoes.
- Dinner: boiled green beans, a glass of yogurt.
The menu for this day, ending the week, can be made from the favorite dishes offered above.
Recipes for proper diet for weight loss
Chicken fillet boiled
For boiling chicken fillet should be at least 20 minutes, and you should pour water at the very end of cooking.
Before preparing the broth for proper nutrition with chicken carcass cuts the skin, after which the bird is poured with water and brought to a boil. The first water is drained. Then the chicken is refilled with water and cooked until ready.
Peeled fish cut into portions, sprinkled with spices and salt, overlaid with onion rings, pieces of potatoes, wrapped in foil sheet and baked in the oven.
Vegetable soup with mushrooms
Peeled and cut vegetables are alternately lowered into a saucepan of boiling water( the volume of which should be equal to the volume of vegetables).First boil potatoes, after ten minutes - cauliflower, celery and carrots, another five - Bulgarian pepper, mushrooms and onions. The finished dish is wiped in a blender.