Proper nutrition for losing weight, a menu for every day for weight loss. Proper nutrition and diet for girls

Overweight most often struggling withstarvation, debilitating workouts and miraculous diet pills. However, all these methods, as a rule, have a short-term effect and do not allow for a lifetime to preserve an elegant body, flexibility and beautiful forms. To always have a fit figure and look attractive, practicing dieticians recommend using a simple and absolutely safe way, namely proper nutrition. A balanced menu and timely intake of healthy food for many years will ensure the stable operation of all internal organs, excellent well-being and flowering appearance.

What is proper nutrition: basic principles

Eating at a fixed and constant time. Nutrition in a clear mode accustoms the internal system in time to allocate gastric juice, necessary for high-quality digestion of the consumed products.

Five meals a day (breakfast, light snack, lunch, afternoon tea, dinner). Such a schedule helps the sugar in the bloodday stay at about the same unchanged level. Thanks to this, a person feels quite comfortable, does not feel any sudden outbursts of hunger and does not overeat during a regular meal.

Break between eating no more than 3 hours. Thus, the body will be able to maintainthe metabolic rate at a sufficiently high level, directing energy to digest. Metabolism will not slow down and excess fat will not be deposited on the abdomen, at the waist, or on the hips.

Distribution of products according to energy value. Morning is recommended starting with fruits, vegetables andlight salads. These products stimulate the activity of the digestive system and increase the secretion of gastric juice. For breakfast and lunch it is better to eat food containing a large amount of natural protein (various legumes, lean meats, low-fat fish). This will increase the activity of the nervous system and fill the body with the necessary energy. In the afternoon and before bedtime, it is advisable to eat only fruits, vegetables and a sour milk of low fat content. These positions do not overload the digestive system, do not irritate the stomach and do not contribute to the emergence of insomnia. Black coffee, strong tea, spicy spices and spicy seasonings for the night is better not to eat. They have a bright stimulating effect on the central nervous system and cause sleep disturbances.

Optimal temperature. Do not eat dishes, the temperature of which is lower10 ° C and above 50 ° C. To eat well digested, it should be thoroughly and for a long time to chew. TV, books, newspapers and conversations distract from proper food intake, so during a meal they are strictly forbidden.

Combination of fats, proteins and carbohydrates. People engaged in active physical labor spenda lot of muscle energy, so their daily diet should consist of 110-120 grams of protein, 400 grams of carbohydrates and 85-90 grams of fat. Workers of mental labor are moving very little, but their brain needs a lot of energy to function properly. In their menu, you need to include 105-110 grams of protein, 80-85 grams of fat and 300-350 grams of carbohydrates. In addition, both groups need vitamins, microelements and fiber.

The conditional scheme for the distribution of food volumes during the day

Breakfast - 25% of all meals per day;

First snack - 15%;

Dinner - 35%;

Afternoon snack - 10%;

Dinner - 15%.

The proposed scheme is allowed a littleadjust for yourself. For example, by increasing the breakfast volume by reducing the lunch. The main thing is only one condition - dinner should be the easiest of all daytime meals and it should be eaten no earlier than 3-4 hours before night rest.

Proper nutrition: the pros and cons of the technique

A reasonable, harmonious diet, selected according to certain rules, there are a number of undeniable advantages:

Absence of an obsessive feeling of hunger. It is no longer necessary to endure the pulling sensation instomach and suffer, stoically denying himself the desire to eat something. In the right diet there is a whole list of products suitable for a hearty and healthy snack.

The ability to independently create a daily menu. Of all the allowed food, you can choose only thosepositions that you personally like. In a cafe or on a visit, you will no longer need to explain for a long time that you are on a diet and are not able to eat the dishes offered. In any, even the most modest menu, there is always something corresponding to the canons of proper nutrition.

The absence of too rigid a framework. Losing weight program, built on principlesproper nutrition, does not imply categorical prohibitions. The list of recommended products is quite diverse and everyone will find in it for themselves the most suitable dishes and drinks.

From the shortcomings of the system, all users note only one:

Long-term. Healthy, proper nutrition does not involveinstant result and lose weight in this way for a week or two will not work physically. However, if you take the technique into service and adjust your daily diet for it, within 20-30 days the first changes in the positive side will be noticeable. Accelerate the process will help fitness training and exercises to correct the sides and abdomen. An approximate plan of classes with a detailed description is available here.

Proper nutrition for girls: a diet for weight loss

Optimal and conducive to weight loss is considereda diet that includes lean meats, low-fat fish, various dairy products of low fat content, cereals, fruits, vegetables, freshly squeezed juices and mineral still water.

Food can be steamed or boiledwith a minimum amount of sea salt, but without oil, fats, spices and spices. Sugar, flour and confectionery products are allowed only in the morning and in minimum quantities. Smoked meat, spicy sauces, high-calorie mayonnaise and alcohol are completely excluded from the diet.

20 minutes before a meal you need to drink one glass of filtered or mineral water without gas. Autumn, winter and early spring must use a complex of multivitamins.

Sample menu for every day

The ABC Diet Portal recommends:

Breakfast options

Oatmeal, buckwheat, millet or rice porridge with dried fruits, cooked without sugar on water or skim milk. Walnuts or almonds (50-70 g).

A slice of whole grain bread, a serving of boiled chicken fillet or a slice of lightly salted salmon. Salad leaves, greens, tomatoes, low-fat, unsalted cheese.

A glass of yogurt, yogurt or any other sour-milk drink.

Omelet of 2 yolks and 4 proteins with fresh herbs, fried with a minimum amount of olive oil. Salad from seasonal fruits.

Portion of 6% cottage cheese with sour cream, jam and fruit.

A large plate of fruit soup. A glass of light unsweetened yogurt or low-fat sour cream.

Lunches

Boiled whole-grain spaghetti without butter, but with low-fat hard cheese. Goulash made from soy meat, cooked without spices and spices.

Baked cauliflower, breaded in a mango and 10% cream.

Juicy vegetable lasagna.

Cream soup with long-grain rice and seasonal vegetables.

Low-fat, lightly salted rolls or a quarter of a vegetarian pizza.

Dinners

Cooked steamed or stewed vegetables with chunks of boiled chicken or lean beef.

Lightly salted brown rice with seafood.

Omelette from quail eggs with greens and vegetables.

Cottage cheese casserole with raisins and salad from seasonal vegetables.

Low-fat boiled beef and baked cauliflower.

Snack / Snack (you can choose 2 any items)

A glass of 2.5% kefir with one teaspoon of berry jam or honey from herbs.

A large apple of green varieties and 20-25 grams of black bitter chocolate.

A mixture of any nuts and dried fruits (a total of not more than 100 grams).

Two slices of bread (buckwheat or rice), low-fat cottage cheese and fresh herbs.

3-4 pieces of homemade pastry cookies from oatmeal.

Be sure to drink from 1 to 1.5 liters of water in addition to all other liquids during the day. This will help to cleanse the body and remove harmful accumulations.

Reviews:

Alena, 30, Astana: I have been eating for 2 years already. The state of health is much better, the excess kilograms have left.

Artem, 32, Tver: I regularly attend the gym and eat right. I feel great!

Proper nutrition: video tips from Elena Malysheva

In this video, a well-known nutritionist, a practitionerthe doctor and popular TV presenter Elena Malysheva tells in detail about her view on proper nutrition and advises which products should be discarded in order to lose weight as quickly as possible. Together with her helpful recommendations, the intervention cardiologist German Gandelman shares. In addition, the studio discusses recipes for delicious dishes, which can be prepared from the right and useful products.