Proper diet. Menu every day for weight loss.

All want to be healthy, slim, successful. All want to smile each morning look at yourself in the mirror. Everyone wants to be energetic and active. And all these wishes will help You the right food!

proper diet for weight loss

Who need proper nutrition?

Most people today are very slow. Energy, which are at a very low level, to visit them often depression. Come home after work, tired, do not want to do, without joy in life. This situation can be remedied if you begin to eat right. This is the truth! Because man is what he eats! It is necessary to live, not live to eat.

If You are one of those who always look for new diet for weight loss, proper nutrition is the best way to achieve a result, to reduce weight and never gain.

Because, most likely, after the next to your diet You back on a normal diet and gained the weight back. And so running around in circles: diet — weight-loss — routine — weight gain. The only way to permanently maintain your ideal weight, starting to eat right!

If You exercise, a proper diet will help to achieve the best results without compromising health.

What distinguishes a proper diet from the diet?

When you start with a diet, you have to blindly follow the planned menu. All deviations should not be. You cannot select the foods that you love. You need to eat to provide nutrition. If diet long term, you will soon get tired of eating fresh and lean products. Sooner or later a crash is coming. And you eat everything in the refrigerator. As a result, the weight comes back.

On a short-term diet, you can lose quite a lot of extra pounds because of a sharp restriction of calories. But as a result can suffer health, hair, nails, and skin. Because the body is catastrophically not enough useful nutrients. On this diet you can lose weight for some event, but then the weight will return, because to eat, You will be back in the old way.

If You decide to eat right, then You change your eating habits forever. Not for a week, a month, but for always. In this case, the weight will drop their standards, then it will remain at this level forever. You won't be as harp...

With the proper diet is not a hard limit. You can eat your favorite dish, yum. The key is to know when to do it, and in what amounts. Meals good nutrition, delicious, nutritious. You will never feel hunger.

The basic principles of proper nutrition

Diet

The first thing you do, if You decide to adopt a habit, to eat right, plan your routine. Proper nutrition is best performed on the hour, at the same time each day. There may be some deviations in half an hour, if not impossible, to eat on time. Meals should be 5-6, every 2-4 hours. 4 hours is the maximum time You can spend without food.

From these 3 main meals and 2-3 snacks per day. Breakfast should be in the first hour after awakening. Dinner 3 hours before bedtime so that the food, it is time to leave the stomach, and at night, the body, the reconstruction of cells and does not suffer from rotting in the stomach of food.

If you go to sleep at 22:00 — 23:00, the last meal that you do not need.

Regime for each individual would be, it all depends on Your work, break for lunch, etc .. the Main thing is to try to eat always at the same time.

Methods of cooking

methods of cooking

Better, of course, with the proper diet, to get away from frying food in a large quantity of fat. Instead, you can stew, bake, cook. Bake in a sleeve the meat is juicy, and retain all the nutrients, and at the end you can cut the sleeve to have a delicious crust.

When preparing salads, do not use store-bought sauces, mayonnaise are very high in calories, contains saturated bad fats. Do not pour a lot of oil. Do not forget that it is the oil in the salad should be approximately 1 teaspoon per serving.

Also do not add to the mess too much butter. A small piece will be enough. Now remember that as a freshman in the dorms the girls were preparing the mashed potatoes. Potatoes we added butter and fat homemade sour cream. The dish is very greasy, and delicious. After three months of study at the University I gained 4 kg! Then I sat on a diet, the oatmeal... I had a lot of mistakes before I learned how to eat right. Now I don't have any problems with the weight, despite two small children.

Compliance with the water regime

When You lead a healthy life, you must learn to drink enough water. This is about 30-40 ml per 1 kg of body weight. 2 to 3 litres of water. This does not include soups, juices, milk, teas and other beverages. Only pure non-carbonated water. The water must be distributed so that, in the first half of the day was drinking more water than the other. Immediately after waking drink a glass of water. Then drink a glass before each meal.

Proper nutrition is a balanced diet

With the proper diet we should strive for the proper ratio in the diet of protein, fat, carbohydrates. The ideal is that the percentage of protein should account for 30% of the calories of the total daily amount fats — 20 %, carbohydrates — 50%. Of course, to achieve such a balance is very difficult, but we have to try. To get started, You can calculate, how much in grams of every day you need these nutrients. You need to know the total calorie intake. The average for weight loss, it amounts to 1200-1500 kcal for weight control — 2000-2500 kcal. Then just to share. In one gram of protein is 4 calories, 1 gr. fat 9 kcal, 1 g. carbohydrates — 4 kcal.

Example. You are a girl with a weight of 70 kg. For weight loss you need per day is 1200 kcal. Of these protein — 360 calories : 4, we get 90 degrees. Fat — 240 calories : 9= 27 g. Carbs — 600 calories : 4 = 150 gr. The nutritional value of foods can be viewed in the specific tables. A lot of them are on the Internet.