In the consciousness of most people, a healthy diet, which all doctors uniformly call the most sensible measure not only for being overweight but also for many diseases, is clearly related to water and salad. Perhaps a piece of cooked chicken breast is still occasionally associated with this still life. But even then - on holidays. The reason for this is not that someone sees proper nutrition as a diet to be endured, except that its duration is slightly longer than others. And the fact that the word "right" somehow immediately cuts off all the subtleties and harms, pre-loading the body. But in reality, everything is not so sad. And to be sure of that, it’s worth studying the proper nutrition diet thoroughly on your own. The principles are known to everyone, although not always fully. There will be no need to refresh the memory and review them at a glance.
The basis of proper nutrition
The principles of proper nutrition are as follows:
- Water mode. This moment is almost essential as the sun begins and ends with water. According to the postulates of healthy eating, every morning after getting out of bed, you should drink a glass or two of boiled warm water. It improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated overnight, and initiates the digestive process. Therefore, it awakens a feeling of hunger. In addition, warm water is needed because cold water negatively affects the gastrointestinal tract. Especially for problems with the liver, gallbladder and high acidity. During the day, they 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 allows you to consume less and more.
- Non-starchy vegetables and high-fiber fruits, as well as cereals, always come first in the diet of proper nutrition. They positively affect the work of the digestive system, enrich the body with vitamins and trace elements, and affect many systems. When swallowed and swollen, the fiber provides a quick and long-lasting feeling of fullness and gently cleanses the intestines. In addition, carbohydrates from vegetables, fruits, and cereals can be easily digested without a sudden increase in the amount of insulin in the blood, allowing them to be consumed in almost any amount, even in obesity and sugar levels.
- Food should be steamed, cooked and steamed. Fry in the oven, preferably on the grill or in foil, without additional fats in the form of butter, mayonnaise or sour cream. No baking. The reason for this is not so much the caloric content of the vessels as it is the load on the liver and pancreas. Salads are prepared 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 should not deny yourself the sweet, but this sweet must be true. Chocolate can occur in a weight loss diet, but only in the dark, with more than 75% cocoa. And in the morning it should be used in small amounts. And yet, of such delicacies, it is better to prefer marshmallow or natural fruit jam on apple sauce without chemical additives. Again - before lunch and with a clear dosage. And cakes made with greasy cream, whipped cream, chocolate and caramel have nothing to do with a proper weight loss diet.
- The parts must also be checked. No one takes you to the cutting block for two hundred grams of cooked meat instead of a hundred. But the first, the second and the compote, even if completely and completely natural, certainly do not affect the weight loss process in the best way. Ideally, the fullest plate will be at lunch, slightly less - for breakfast, and even less or equal - for dinner.
- Vegetables and fruits, nuts, cottage cheese, low-fat, and kilograms of chemical-free dairy products are chosen for snacks that are not forbidden in the diet of proper nutrition. Snacks are not needed every hour, but only during breaks between meals that last for more than three hours.
Approximate diet for proper nutrition for a week and a day
In order to get a clear picture of exactly how the daily and weekly menus will eventually be structured according to the above principles, you need to sketch the correct diet for the day. And it also needs to be explained how things evolve with the frequency of consuming certain products within a week, as a one-week diet of proper nutrition does not differ significantly from a daily diet. Therefore, there is no need to talk in detail about all seven days.
In the morning
Wait fifteen to twenty minutes after the required glass or two of hot boiled water. Then there are three options: the main is oatmeal or corn porridge with milk or water flavored with honey. Raisins and dried apricots are allowed as a natural source of fructose. Fresh fruit can also be added.
The second is herbal tea, boiled eggs, bread and a layer of cheese. Bread can be replaced by cereal bread.
The third is cottage cheese or natural yogurt, just like porridge, flavored with honey or fruit. Such a morning starts energy, digestion and makes a sound.
Day
The main requirement for lunch is fullness. In addition, meals should be warm and liquid two to three times a week. This frequency of consumption of soups is sufficient for the smooth functioning of the gastrointestinal tract. And they can also be cooked in meat, vegetables or fish.
Another option for lunch is steamed or steamed meat, which is not recommended to eat twice a week. Ideal garnish for fresh or steamed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes or pasta made from durum wheat. Complemented with vegetables. Such meals should also be allowed up to a few times a week. As a result, a diet of proper nutrition at lunchtime for at least a week is now ideally varied. Three days of soup - vegetables, fish or poultry, two days of meat, two days of potatoes or pasta. And they all alternate perfectly.
Evening
Dinner is the easiest, but still quite nutritious, so you can’t thrive on an apple. Otherwise, it is better to eat this fruit in the morning: it activates the digestive processes. And in the evening they have to be slowed down.
- Option 1: Steamed fish, cucumber and tomato salad flavored with lemon juice.
- Second option: vegetable stew.
- Three options: low-fat cottage cheese, which can be flavored with honey and cinnamon, or combined with citrus fruits.
Kefir or other fermented milk drink is allowed before going to bed, but it should be natural. No yogurt with pieces of fruit and a pound of sugar.
Such a fast and dirty daily diet of a proper diet requires individual refinement that is limited only by the creator’s imagination. After all, cereals aren’t just for cooking porridge: you can make them into slices and casseroles. Fish can be the basis of delicious souffle, vegetables are made into delicious smoothies. As a result, any clear diet of proper daily nutrition is just one example to start with and does not limit your imagination.