It is impossible to constantly organize the abdominal vacation in the pedigrees and periodically.Failure to comply with the principles of proper food behavior leads to health problems - the disorders of metabolic disorders, endocrine system and diseases of the gastrointestinal tract.Therefore, it is necessary to lose a large number of time, the necessary nutrition.Helps protect body weight without stress and hunger protests at a certain level.
Useful and healthy food helps protect harmony for life.This is proven by nutritious and fitness coaches.It is not difficult to follow the principles of proper nutrition.The main thing is to comprehensively understand the basic rules of a balanced diet, to develop an approximate menu for several days.In this case, the weight loss loss is slow, but safe and thrown throughout does not return.
Proper Nutrition Principles
Many heard the main theses of the correct nutrition on TV, on TV, doctors and a healthy lifestyle.You must follow the following rules to reduce body weight without damaging health:
- Often eat, but in small parts.Eating is better absorbed and if you take 5-6 times a day, the feeling of hunger does not happen.The optimal interval between the dishes is 2-3 hours.Not recommended to be hungry or jumped in food.Otherwise, metabolism will slow and the problem areas will be further open.
- Refuse fast carbohydrates.Sweets and bread products are temporarily sleeping from hunger.By enjoying sweets or bucks, you will want to eat again after an hour.This will increase the appearance of daily calorie content, mass and cellulite.
- Make breakfast tight and light dinner.Metabolism slows down the evening.Therefore, the last meal should be less -calorie and easily digested.Nutritionists advise dairy products - cottage cheese, kefir, to eat yogurt.As an option - low -fat meat or fish, cooked or steamed.
- Take the physical time.There is also a massive set of car activities with a balanced diet.It is more pediatric to protect harmony, deals with aerobics for 30-40 minutes a week.Cardiocrates will help support the muscles in the tone, improve the activity of the cardiovascular and respiratory system.
- Consider the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult to carry out accurate calculations, but you need to determine the content of the nutrients of the least useful substances and nutrients.
The right nutrition is a lifestyle.You must constantly and 2-4 weeks or until a few months.
More details of the main nutrients need to review proteins, oils and carbohydrates.Each product has.These elements, subject to proper nutrition, need to maintain the balance of these elements.Otherwise, the body requires filling out the lack of useful items after a while.
The pitch is given an important role in building a balanced diet.Are involved in the growth and development of muscles.Therefore, professional athletes are based on protein products.A person trying to keep only one form will be enough 1 Q.Belts for 1 kg of mass.
You can't completely leave the oils to lose weight.This food deficiency causes the nervous system to run out of heart muscles.The skin becomes dry and sensitive and loses the feeling of weakness to lose weight throughout the day.Fat consumption rate - 1.1 Gr.1 kg of mass.
Carbohydrates are an obstacle to losing weight.Most of them are trying to reduce the amount of food in the diet, forget that there are carbohydrates that give body energy.Daily norm changes from 4 to 8 GR to 8.1 kg of mass.
The number of proteins, oils and carbohydrates is calculated individually depending on age and level.
Daily Calorie Content
Many are dietary, taking weight loss, taking into account daily calorie content.This is a very conventional indicator calculated individually.To determine the calorie norm, it is necessary to take into account sex, age, growth, initial body weight.
Relying on daily calorie content while compiling the correct nutrition menu is unfounded.You can calculate the number of calories taken with the meal, but it is problematic in deducting this figure during physical effort.
To lose weight slow and safe, the approximate daily calorie content of nutrients is recommended to reduce the content of 10-20%.For example, a 30-year-old woman working in the office and does not work in the office, and if you need to reduce the number of growth and mass-170/75. But in this case, the weight loss is the probability of a crash from a diet, the possibility of an accident.
You can use online calorie content online to lose content online calorie.
Options for the menu for each day
If you make a few choices for basic dishes and snacks, it will be easier to follow proper nutrition.Use the following ideas and create a balanced menu to protect a fine digit.
Breakfast options
- Oatmeal or rice strip, fruit salad, tea or coffee suge;
- 2-3 eggs, vegetable salad, tea or coffee omelet;
- Low -fat yogurt, fruit, coffee, sugar free coffee, black or green tea;
- Fruit, cottage cheese casserole by adding tea.
Lunch options
- Vegetable soup, low-protected meat or steamed fish, vegetable side dish;
- Borsch, Baked meat, boiled potatoes, vegetable salad, compote;
- Ear, steamed fish or grain side dish, salad, with a glass of water.
Eating options
- Steamed meat or fish, vegetables, tea salad;
- vegetable casserole or stew, low-protection meat or fish, tea;
- Kefir, cottage cheese with your favorite fruit, tea.
Snack options
- low -fat cottage cheese, yogurt or kefir;
- Fruits or berries;
- Hazelnuts, seeds;
- Low -Forted cheese.
By setting your diet according to these principles, you will easily get rid of additional pounds and protect their results.Weight loss, because you do not have to seriously watch the menu because you do not have to watch the menu with gram.Periodically, you should watch the content of the daily calories and do not exceed once a week for fast days.