In the subconscious of most people, a healthy diet, which all doctors unanimously call the most reasonable measure not only for overweight but also for many diseases, is clearly associated with water and lettuce. Perhaps a piece of boiled chicken breast is still occasionally tied to this still life. But even then - the holidays. And the reason doesn’t even lie in the fact that someone considers a proper diet to be a diet to be tolerated, unless its period is somewhat longer than others. And the fact that the word “correct” somehow instantly interrupts all goodness and harm, forcing the body to stress in advance. But in reality not everything is so sad. To be sure of this, it is worth studying the proper nutrition diet yourself on your own. The basic principles are known to everyone, although not always completely. It will not be superfluous to refresh your memory and glance at them.
Basics of proper nutrition
The basic principles of good nutrition are as follows:
- Water mode. This moment is almost fundamental, because the day begins and ends with water. According to the postulates of a healthy diet, every morning, after getting out of bed, you should drink one or two glasses of boiled warm water. This improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated overnight and starts the digestive process. And, therefore, awaken a feeling of hunger. Moreover, hot water is needed because cold water will negatively affect the gastrointestinal tract. Especially with liver, gallbladder and high acidity problems. During the day, drink one and a half to two liters of clean water, which does not include herbal teas, coffee and juices. It is advisable to take a glass of warm water before each meal. This will allow you to eat more and more.
- In a proper diet, starchy vegetables and fruits rich in fiber are always in the first place, as well as cereals. 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, the fibers provide a quick and long-lasting feeling of satiety and gently cleanse the intestines. In addition, carbohydrates from vegetables, fruits and grains are easily digested without causing sudden spikes in insulin in the blood, allowing them to be ingested in almost any amount, even in obesity and sugar level problems.
- Food should be steamed or boiled and stewed. Bake in the oven, preferably on the grill or in foil, without additional fat in the form of butter, mayonnaise or sour cream. No frying. This is not so much because of the calorie content in the meals, but because of the load on the liver and pancreas. Salads are topped with olive or walnut oil. But it is better to use lemon juice or natural low-fat yogurt for this purpose - up to 5%.
- You shouldn't give up sweet, but this sweet must be right. Chocolate may be present in the weight loss diet, but only dark, with more than 75% cocoa. And it should be used in the morning in small amounts. Still, of such delicacies it is better to give marshmallow or natural fruit jam in apple sauce without chemical additives. Again - before lunch and with a clear dose. And cakes with fat cream, cakes with whipped cream, ice cream in chocolate and with caramel have nothing to do with a proper diet for weight loss.
- Parts also need to be controlled. No one will take you to the mincer instead of two hundred grams of cooked meat. But the first, second and compote, even if they are completely and completely natural, will definitely not affect the weight loss process in the best way. Ideally, the fullest plate turns out for lunch, a little less - for breakfast, and even less or equal to it - for dinner.
- Vegetables and fruits, nuts, fresh cheese, dairy products with a low percentage of fat and without kilograms of chemical additives are selected for snacks that are not prohibited in the diet. And snacks are not needed every hour, but only in the breaks between meals, which last more than three hours.
Approximate diet of proper nutrition for a week and one day
To get a clear picture of exactly how the daily and weekly menus are put together in accordance with the above principles, you should sketch a sketch of the correct diet for that day. And also explain how things stand with the frequency of consuming certain products within a week, because a diet with a proper diet calculated for a week does not differ significantly from the daily. Therefore, there is no need to talk in detail about all seven days.
Morning
After the obligatory glass or two of warm boiled water, wait fifteen to twenty minutes. Then there can be three possibilities: the main is oatmeal or corn porridge on milk or water, spiced with honey. Raisins and dried apricots are allowed as natural sources of fructose. Fresh fruit can also be added.
The other is herbal tea, a boiled egg, crispy bread and a layer of cheese. You can replace crispy bread with breadcrumbs.
The third is cottage cheese or natural yogurt, just like porridge, spiced with honey or fruit. Such a breakfast is intended for energy, to start digestion and toning.
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The main condition for lunch is satiety. In addition, meals should be hot and liquid two to three times a week. This frequency of soup consumption is sufficient for the smooth functioning of the gastrointestinal tract. And they can be cooked in both meat and vegetables or fish soup.
Another option for lunch is stewed meat or steamed meat, which is not recommended to eat more than twice a week. The ideal side dish for this is fresh or steamed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes or durum wheat pasta. Supplemented with vegetables. Such food is also allowed no more than a few times every seven days. As a result, at least a meal of proper nutrition for a week is already ideally varied. Three-day soups - vegetables, fish or poultry, two days meat, two days potatoes or pasta. And they all alternate perfectly.
Evening
Dinner is the easiest, but still quite nutritious, so you can’t go with one apple. Otherwise, it is better to eat this fruit in the morning: it activates digestive processes. And in the evening they need to be slowed down.
- First option: salad of fish, cucumbers and tomatoes, seasoned with lemon juice.
- Second option: vegetable stew.
- Third option: low-fat cottage cheese, which can be seasoned with honey and cinnamon, or combined with citrus fruits.
Kefir or other fermented milk drink is allowed before going to bed, but it must be natural. Not yogurt with pieces of fruit and a kilo of sugar.
Such a fast and dirty daily diet of the right kind requires individual training, limited only by the imagination of the creator. After all, even cereals are suitable not only for cooking porridge: from them you can make chops and pans. Fish can be the basis for a tender souffle, and vegetables give delicious smoothies. As a result, any clear diet of proper nutrition for the day is just an example worth starting from, not a constraint on the imagination.