In the subconscious of most people, healthy eating, which all doctors in unison call the most reasonable measure not only for overweight, but also for many diseases, is clearly associated with water andwith lettuce. Perhaps a piece of boiled chicken breast is occasionally attached to this still life. But even then - on vacation. And the reason is not even that someone considers proper nutrition a diet that must be endured, unless his period is a little longer than others. And the fact that the word "correct" somehow immediately stops all the delicacies and harmfulness, putting the body under stress in advance. But in reality, not everything is so sad. And to be sure of this, it is worthwhile to thoroughly study the diet of proper nutrition on your own. The basic principles are familiar to everyone, although not always completely. It will not be superfluous to refresh your memory and review them with a look.
The basis of proper nutrition
The basic principles of good nutrition are as follows:
- Water mode. This moment is almost essential, as the day begins and ends with water. According to the postulates of a healthy diet, every day in the morning, after 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, awakens the feeling of hunger. Also, hot water is needed, as cold water will adversely affect the gastrointestinal tract. Especially with problems with the liver, gallbladder and high acidity. During the day, one and a half to two liters of pure water are drunk, which does not include herbal teas, coffee and juices. It is advisable to also take a glass of warm water before each meal. This will allow you to eat more and more.
- In the diet of proper nutrition, the first place is always given to non-starchy vegetables and fruits rich in fiber, 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 fiber provides a quick, long-term feeling of fullness and gently cleanses the intestines. Additionally, carbohydrates in vegetables, fruits and grains are easily digested without causing sudden spikes in blood insulin, which allows them to be consumed in almost any quantity, even with obesity and problems with sugar levels.
- Food should be steamed or cooked and stewed. Bake preferably on a wire rack or in foil, without additional fat in the form of butter, mayonnaise or sour cream. No frying. This is due not so much to the calorie content of the dishes as to the load on the liver and pancreas. Salads are dressed with olive oil 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 deny yourself dessert, but this dessert has to be right. Chocolate may be present in the diet for weight loss, but only dark, with over 75% cocoa. And it should be used in the morning in small quantities. And yet, of such delicacies, it is better to give preference to marshmallows or natural fruit jam on applesauce without chemical additives. Again - before lunch and with a clear dosage. And pies with fat cream, pies with whipped cream, chocolate ice cream and caramel have nothing to do with proper weight loss nutrition.
- Portions also need to be controlled. Nobody will take you to the cutting board for two hundred grams of boiled meat instead of one hundred. But the first, the second and the compote, even if completely and completely natural, certainly will not affect the slimming process in the best way. Ideally, the fullest plate will turn out at lunch, a little less - at breakfast, and even less or the same - at dinner.
- For snacks, which are not prohibited in the diet of proper nutrition, vegetables and fruits, nuts, cottage cheese, dairy products with a low percentage of fat and without a kilogram of chemical additives are selected. And snacks are required not every hour, but only in the breaks between meals, lasting more than three hours.
Approximate diet of proper nutrition for a week and a day
To get a clear picture of how exactly the daily and weekly menu is ultimately built according to the above principles, you should sketch out the correct diet for the day. And also to explain how things stand with the frequency of consumption of certain products over a week, since the diet of proper nutrition calculated for a week does not differ significantly from the daily one. And so 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. So there can be three options: the main one is oatmeal or corn porridge with milk or water, topped with honey. Raisins and dried apricots are allowed as natural sources of fructose. Fresh fruit can also be added.
The second is herbal tea, hard-boiled egg, rusks and a layer of cheese. Crispbread can be substituted for wheat bread.
The third is cottage cheese or natural yogurt, just like porridge, topped with honey or fruit. Such a breakfast is designed to energize, start digestion and tone.
Day
The main requirement for lunch is fullness. Also, meals should be hot and liquid two to three times a week. This frequency of soup consumption is sufficient for the proper functioning of the gastrointestinal tract. And they can be cooked in both meat and vegetable or fish broth.
Another option for lunch is stewed or steamed meat, which is not recommended to be consumed more than twice a week. An ideal side dish for it are 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 couple of times every seven days. As a result, at least the lunch diet of proper nutrition for a week has 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.
Evening
Dinner is the lightest, but still quite nutritious, so you can't get by with an apple. By the way, it is better to eat this fruit in the morning - it activates the digestive processes. And in the evening they must be slowed down.
- Option one: steamed fish, cucumber and tomato salad, topped with lemon juice.
- Option two: vegetable stew.
- Option three: low-fat cottage cheese, which can be topped with honey and cinnamon or combined with citrus.
Before bedtime, kefir or other fermented milk drink is allowed, but it must be natural. 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, cereals are also suitable not only for cooking porridge - you can make cutlets and casseroles. Fish can be the basis for a delicate souffle and delicious smoothies are vegetable-based. Consequently, any clear diet of proper nutrition for the day is just an example, worth starting from, and not a limiter of the imagination.