In most people's subconscious, healthy eating, which all doctors in unison consider the most reasonable measure not only for overweight, but also for many diseases, is clearly associated with water and lettuce. Perhaps a piece of occasionally cooked chicken breast is still attached to this still life. But even so - on holidays. And the reason is not even that someone considers proper nutrition a diet that needs to be supported, except that their period is a little longer than others. And the fact that the word "correct", in some way, instantly eliminates all benefits and harms, causing the body to undergo previous stress. But in reality, not everything is so sad. And to make sure of this, it is worth studying the proper nutrition diet on your own. The basic principles are familiar to everyone, although not always completely. It will not be superfluous to refresh your memory and examine them at a glance.
The basis of adequate nutrition
The basic principles of good nutrition are as follows:
- Water mode. This moment is almost essential, since the day starts and ends with water. According to the postulates of healthy eating, every morning, when getting out of bed, it is necessary to drink one or two glasses of warm boiled water. This improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated during the night and starts the digestive process. And therefore, arouses the feeling of hunger. In addition, hot water is necessary, since cold water will negatively affect the gastrointestinal tract. Especially with liver problems, gallbladder and high acidity. During the day, drink a liter and a half to two of pure water, which does not include herbal teas, coffee and juices. It is advisable to have a glass of warm water before each meal. This will allow you to eat more and more.
- In order to provide adequate food, first of all there are always non-starchy vegetables and fruits rich in fiber, as well as cereals. They have a positive effect on the functioning of the digestive tract, enrich the body with vitamins and microelements and affect many systems. When ingested and swollen, the fiber provides a quick and lasting feeling of satiety and gently cleanses the intestines. In addition, carbohydrates from vegetables, fruits and cereals are easily digested without causing sudden spikes of insulin in the blood, allowing them to be consumed in almost any amount, even with obesity and problems with sugar levels.
- Food must be steamed or cooked and stewed. Bake in the oven preferably on the grill or in foil, without additional fats in the form of butter, mayonnaise or sour cream. Without frying. This is due not so much to the caloric content of the dishes as to the load on the liver and pancreas. The salads are seasoned with olive oil or walnut oil. But it is better to use lemon juice or low-fat yogurt for this purpose - up to 5%.
- You shouldn't deny yourself a candy, but that candy must be right. In the weight loss diet, chocolate may be present, but only dark, with more than 75% cocoa. And it should be used in the morning in small quantities. And yet, from such delicacies, it is better to give preference to marshmallows or natural fruit marmalade in applesauce without chemical additives. Again - before lunch and with a clear dosage. And cakes with sour cream, cakes with whipped cream, chocolate ice cream and caramel have nothing to do with the correct diet to lose weight.
- The parts also need to be controlled. No one will take you to the cutting block for two hundred grams of cooked meat instead of a hundred. But the first, the second and the jam, even if they are totally and completely natural, will definitely not affect the weight loss process in the best way. Ideally, the fullest dish will come out at lunch, a little less - at breakfast, and even less or equal to it - at dinner.
- For snacks, which are not prohibited in adequate food, vegetables and fruits, nuts, curd, dairy products with a low percentage of fat and without a kilo of chemical additives are selected. And snacks are not mandatory every hour, but only between meals, lasting more than three hours.
Approximate diet of adequate nutrition for a week and a day
To get a clear picture of how exactly the daily and weekly menu is built at the end according to the above principles, you must sketch an outline of the correct diet for the day. And also explain how things are with the frequency of consumption of certain products in a week, since the proper nutrition diet calculated for a week does not differ significantly from the daily. And therefore, there is no need to talk about all seven days in detail.
Morning
After the obligatory glass or two of hot boiled water, wait fifteen to twenty minutes. There can be three options: the main one is oats or corn porridge in milk or water, seasoned with honey. Raisins and dried apricots are allowed as natural sources of fructose. Fresh fruits can also be added.
The second is herbal tea, boiled egg, crispy bread and a layer of cheese. Crispy bread can be substituted for whole grain bread.
The third is cottage cheese or natural yogurt, as well as porridge, seasoned with honey or fruit. This breakfast is designed to energize, start digestion and tone.
Day
The main requirement for lunch is hearty. In addition, meals should be hot and liquid two to three times a week. This frequency of consumption of soups is sufficient for the proper functioning of the gastrointestinal tract. And they can be cooked in either meat, vegetable or fish broth.
Another option for lunch is cooked or steamed meat, which is not recommended to consume more than twice a week. An ideal accompaniment for this are fresh or steamed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes or pasta made from durum wheat. Complemented with vegetables. This food is also allowed, at most, twice every seven days. As a result, at least the proper diet for a week at lunchtime is already ideally varied. Three days of soups - vegetables, fish or poultry, two days of meat, two days of potatoes or pasta. And they all alternate perfectly with each other.
Night
Dinner is the lightest, but still very nutritious, so you can't eat an apple. In fact, it is better to eat this fruit in the morning: it activates the digestive processes. And at night they need to be slowed down.
- Option one: steamed fish, cucumber and tomato salad, seasoned with lemon juice.
- Option two: vegetable stew.
- Option three: low-fat cottage cheese, which can be seasoned with honey and cinnamon or combined with citrus fruits.
Before going to bed, kefir or another drink with fermented milk is allowed, but it must be natural. It's not yogurt with pieces of fruit and a pound of sugar.
Such a fast and dirty daily diet of the right kind requires individual refinement, limited only by the creator's imagination. After all, even cereals are suitable not only for cooking porridge: with them you can make cutlets and stews. Fish can be the basis of a delicate souffle, and delicious smoothies are made from vegetables. As a result, any clear diet of adequate nutrition for the day is just one example, worth starting with, not a limiting imagination.