Adequate power: losing weight menu

It is impossible to sit constantly in diets, periodically organizing the abdomen's holidays.Failure to comply with the principles of adequate food behavior leads to health problems: metabolic disorders, endocrine system diseases and gastrointestinal tract.Therefore, many lost weight over time change to adequate nutrition.It helps maintain body weight at a certain level without stress and hunger strikes.

Useful and healthy food helps maintain harmony for life.This is evidenced by nutritionists and fitness coaches.It is not difficult to adhere to the principles of adequate nutrition.The main thing is to thoroughly understand the basic rules of a balanced diet, make an approximate menu for several days.In this situation, weight loss occurs slowly, but safely, and discarded kilograms do not return.

Adequate nutrition principles

Many listened to the main theses of adequate nutrition on television, from the doctors who attended and people who lead a healthy lifestyle.To reduce body weight without health damage and maintain the results, you must comply with the following rules:

1. Eat often, but in small portions.The food is better absorbed and does not happen a feeling of hunger if it takes it in small quantities 5-6 times a day.The optimal interval between meals is 2-3 hours.It is not recommended to die of hunger or omit meals.Otherwise, metabolism will be reduced, and problem areas will become more obvious.
2. They reject rapid carbohydrates.Sweets and Bakery Products only temporarily turn off hunger.Having enjoyed sweets or dollars, after an hour you will want to eat again.This will lead to an increase in daily calorie content, a mass set and the appearance of cellulite.
3. Make dense breakfast and light dinner.Metabolism slows down at night.Therefore, the last meal must be of low qualification and easily digestible.Nutritionists recommend using dairy products: cottage back, kefir, yogurt for dinner.As an option: meat or fish under fat, cooked or steamed.
4. Dedicate time to physical effort.Even with a balanced diet in the absence of motor activity, there is a mass set.To maintain harmony, often walk on foot, participate in aerobics for 30-40 minutes several times a week.Cardiocractions will help support the muscles of the tone, improve the functioning of the cardiovascular and respiratory system.
5. Take into account the amount of proteins, fats and carbohydrates, vitamins and trace elements.It is difficult and difficult to make precise calculations, but it must determine at least approximately the content of useful substances and nutrients in food.

Proper nutrition is a lifestyle.It must constantly adhere to him, and not for 2-4 weeks or several months.

It is necessary to consider the main nutrients in more detail: proteins, fats and carbohydrates.They are contained in each product.Subject to the principles of adequate nutrition, it is necessary to maintain the balance of these elements.Otherwise, the body after some time requires completing the lack of useful substances.

Squirrels have an important role in the construction of a balanced diet.They participate in the growth and development of the muscles.Therefore, professional athletes rely on protein products.A person who only seeks to maintain a form will have enough 1 g.Belts for 1 kg of mass.

You cannot completely abandon fats to lose weight quickly.The deficiency of this nutrient leads to the exhaustion of the nervous system, the weakening of the heart muscle.The skin becomes dry and sensitive, and during the day the weight loss torments a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.

Carbohydrates are an obstacle to losing weight.The majority tries to reduce the amount of this nutrient in the diet, forgetting that it is carbohydrates that give energy to the body.The daily norm varies from 4 to 8 gr.1 kg of mass.

The number of proteins, fats and carbohydrates is calculated individually depending on the genus, age and level of physical effort.

Daily calorie content

Many lost weight compose the diet, taking into account the daily calorie content.This is a very conditional indicator that is calculated individually.To determine the norm of calories consumed, it is necessary to take into account gender, age, growth, initial body weight.

It is not reasonable to trust the daily calorie content when compiling the appropriate nutrition menu.You can calculate the number of calories received together with food, but it is problematic to deduce this indicator during physical effort.

For a slow and safe weight loss, nutritionists are recommended to reduce approximate daily calorie content by 10-20%.For example, a 30-year-old woman who works in the office and does not enter sports, is enough to consume 1800 kcal every day (the proportion of growth and mass-170/75) so as not to gain excess.If you need to fit, you will have to reduce the amount of calories to 1400 per day.Losing weight will be fast if it reduces calorie content by 30–40% and adds physical activity.However, in this case, the probability of a decomposition of a diet, a deterioration in increasing good.

You can calculate the daily calorie content using online calculators and in losing weight applications.

Menu options for each day

It will be easier to adhere to adequate nutrition if you make up several options for main meals and snacks.Use the following ideas and create a balanced menu to preserve a thin figure.

Breakfast options

• oatmeal or rice porridge, fruit salad, tea or sugarless coffee;
• 2-3 eggs, vegetable salad, tea or coffee;
• yogurt low fat, fruit, sugarless coffee, black or green tea;
• Casteluela with the addition of fruits, tea.

Lunch options

• Vegetable soup, low fat or steamed fish, vegetable garnish;
• Borsch, baked meat, boiled potatoes, vegetable salad, compote;
• Ear, steamed fish with a garrison of vegetables or cereals, salad, a glass of juice.

Dinner options

• steamed meat or fish, a vegetable salad, tea;
• stew or vegetable pan, a portion of under -fat meat or fish, tea;
• Castel with kefir, favorite fruit, tea.

Refreshment options

• Cabaña shell, yogurt or low fat;
• fruits or berries;
• nuts, seeds;
• Low cheese

Having built his diet according to such principles, he gets rid of extra pounds, will maintain the results.The weight loss will occur without stress, since the menu does not have to follow strictly, calculate the products by grams.Periodically, you must trace the daily calorie content and organize the days of fasting no more than once per week.