The very first question that challenges dieters: how to build the diet? As you know, to get rid of excess weight, not enough exercise regularly, you need to review your eating habits. We offer you a menu of proper nutrition, weight loss, which helps you navigate when planning your diet.
10 important rules of proper nutrition, weight loss
Before proceeding to a detailed description of the menu, proper nutrition, weight loss, and remind you of the basic rules of weight loss. That's what's important, that everyone who loses weight!
1. To lose weight a calorie deficit, not nutrition alone. When we eat less than your body needs the energy to start using the reserve Fund in the form of fat. This will start the process of weight loss. What, when, and what combinations to eat – it's not critical. If you eat a deficit of calories, you will lose weight.
2. Every diet, no matter what they were called, aims to make the people eat less to create the necessary calorie deficit. Diet nutrition to achieve due to limitations of food: eat less high calorie foods, get rid of the "food garbage". This is usually enough to make the calorie deficit, even if it's not directly to the numbers on the calorie content (although the correct foods you can eat in a surplus, right).
3. So, if you want to lose weight, you don't have to eat just the right foods: chicken, buckwheat, a cup of cauliflower, no fat cottage cheese, a salad, fresh vegetables. Not the products themselves contribute to the weight gain, and general excess calories.
4. Fat, flour, sweet products is very easy to create a surplus of calories, so this food should be limited. But if you fit these foods into your calorie allowance, you can eat them, don't mind the weight loss.
5. Better however, stick to the menu proper nutrition: you are not losing weight in the first place, for their own health. Remember that the fast food and sweets have no nutritional value, even if large amounts have a negative impact on the body.
6. Directly from the weight loss meal time is not critical, so you don't have to completely change your diet and your routine. Just remember that the preparation of the competent right-hand menu of the day helps you to eat balanced, so it minimizes the hunger pangs, to develop good eating habits, to improve the work of the gastro-intestinal tract.
7. The proteins, fats, carbohydrates no significant effect on weight loss, dieting is the most important thing is total calorie intake. But these numbers are a important aspect in preserving muscle (protein), enough energy (carbohydrates), normal functioning of the hormonal system (fats).
8. The products are combined, the disk in any way does not affect the process of weight loss. If you want to hold a separate food, or food just a familiar way – please.
9. The following recommendation is just one of the most common options menu proper nutrition every day. You can build a menu to suit the services do not necessarily have to focus on the "diet rules". If we take into account calories, protein, carbs, fat, then a free hand: the weight loss simply eat within my calories, protein, fat and carbohydrates.
10. The distribution of protein, carbohydrate, throughout the day, adequate breakfast, dinner, and certain foods before, after practice, just another brick in the construction of the body, but by far not the most important. They are more relevant to the final stage of sanding the body to bring to a perfect condition.
In summary. The question is, weight loss always comes down to diet, regardless of your diet menu every day. That's why counting calories is the best way to lose weight because you design your own in the framework of the calories, proteins, fats, carbohydrates.
Proper nutrition additional tool in weight loss, which helps to change dietary habits and start eating a balanced, health benefits.
The menu proper nutrition, weight loss
What it is important to note, when we create a menu the proper nutrition every day:
- The breakfast should be rich in complex carbohydrates, the energy, the whole day.
- Fast carbs (sweets, desserts, dried fruits) is the best consume in the morning.
- Dinner is desirable to mostly protein.
- Each meal should include fiber (fresh vegetables, bran, whole grain cereal, fruit).
- Forget the rule "don't eat after 18.00," but it's better to eat no later than 2-3 hours before bedtime.
- Distribute the calories for the day, at the following rates: 25-30% for Breakfast, 30-35%, lunch 20%, 25% dinner 15-20% eating.
- 1-2 hours before exercise is best to eat carbs within 30 minutes after your workout – carbs + protein.
It is reiterated that the weight loss is the most important thing is to keep the overall calorie deficit / day. But from the standpoint of nutrition, health, energy, the body's normal function is to reduce the risk of breakdown, it is better to follow the above rules.
Sample menu of proper nutrition for the day:
- Breakfast: complex carbohydrates
- Second Breakfast: Simple carbohydrates
- Lunch: Protein + Carbs + Fats. Make sure that the fiber.
- Afternoon snack: Carbs, little fat
- Dinner: Protein + fiber preferably
We present several menu options, nutrition, weight loss. These are just examples, the most popular, successful option for breakfast, lunch, and dinner, which are often found in slimming. The menu in the proper nutrition every day, based on individual needs.
- Porridge with fruit/dried fruit/nuts/honey, milk (the most common version – the oatmeal)
- Scrambled eggs, whole wheat bread
- Sandwich of whole grain bread or crackers
- Pancakes oatmeal (mix with eggs, oatmeal, and fry in a pan)
- Smoothies, cheese, milk, banana (it is desirable to add complex carbohydrates – bran, or oatmeal)
- Whole grain cereal with milk
- Grain/pasta/potatoes + meat/fish
- Steamed vegetable + meat/fish
- Salad + meat/fish
- Vegetables/side dish + bean
The lunch at the "affordable" meal, you can choose almost any combination of ingredients to your taste.
- Vegetables + lean meat/fish
- Vegetables + cheese + egg
- Yogurt, fruit
- Dried fruits
- Cottage cheese or yogurt
- Whole wheat bread/crackers
The options for breakfast, lunch, and dinner create your own menu nutrition every day. Calories count, regardless of the basis of the parts, as well as certain foods. By the way, the modern gadgets, it is quite easy.