Appropriate strength: Menu to lose weight

Can not constantly sit on diet, periodically arrange the holidays of the abdomen.Failure to comply with the principles of appropriate food behavior leads to health problems - metabolic disorders, diseases of endocrine and digestive systems.Therefore, many people lose weight over time to appropriate nutrition.It helps maintain body weight to a certain extent without stress and hunger.

Useful and healthy food helps maintain harmony for life.This is proven by nutrition experts and physical training.It is not difficult to comply with the appropriate nutritional principles.The main thing is to thoroughly understand the basic rules of a balanced diet, make a menu close to a few days.In this situation, weight loss occurs slowly, but safely, and the kilograms are removed from returning.

Appropriate nutrition principles

Many people listen to the main thesis of appropriate nutrition on TVs, from doctors attending and people with a healthy lifestyle.To reduce body weight without harming health and keeping the results, you need to follow the following rules:

1. Eat regularly, but in small parts.Food is better absorbed, and the feeling of hunger does not occur if you use it in small quantities 5-6 times a day.The optimal time between meals is 2-3 hours.It is not recommended to starve or skip meals.If not, metabolism will slow down, and problems with problems will become more clear.
2. Quick refusal Carbohydrate.Sweets and cake products are temporarily temporarily suppressing hunger.Enjoy sweets or dollars, after an hour you will want to eat again.This will lead to an increase in daily calorie content, a collection of mass and the appearance of cellulite.
3. Dense breakfast and light dinner.The metabolism slowed in the evening.Therefore, the last meal should be low -Calorie and easy to digest.Nutrition experts recommend using dairy products - cheese, kefir, yogurt for dinner.A choice - meat or fish is low, cooked or steamed.
4. Take time for physical efforts.Even with a balanced diet in case there is no exercise, a collection of mass occurs.To maintain harmony, it often walks, participating in the rhythm exercise for 30-40 minutes a few times a week.The heart muscle will help support muscles in the melody, improve the activity of the cardiovascular and respiratory system.
5. Conducting the amount of protein, fat and carbohydrates, vitamins and trace elements.It is difficult and difficult to perform accurate calculations, but you need to at least determine the content of the substances and nutrients useful in food.

The appropriate nutrition is a lifestyle.You need to follow it continuously, and not for 2-4 weeks or several months.

It is necessary to consider more detailed nutrients - protein, fat and carbohydrates.They are contained in each product.According to the principles of proper nutrition, it is necessary to maintain the balance of these factors.On the other hand, the body after a period of time requires the lack of useful substances.

Squirrels is given an important role in building a balanced diet.They participate in muscle growth and development.Therefore, professional athletes rely on protein products.A person who only tries to maintain a form will have enough 1 g.Belts over 1 kg of weight.

You can completely give up fat to quickly lose weight.The deficiency of this nutrient leads to a decline in the nervous system, the weakness of the heart muscle.The skin becomes dry and sensitive, and during the day, losing weight rushes a feeling of weakness.Fat consumption rate - 1.1 gr.1 kg of mass.

Carbohydrate is a stumbling of weight loss.Most trying to reduce this nutrient in the diet, forgetting that it is carbohydrates that provide body energy.The daily standards change from 4 to 8 gr.1 kg of mass.

The amount of protein, fat and carbohydrate is calculated individually depending on gender, age and physical strength.

Daily calorie content

Many people lose weight to create a diet, taking into account the daily calorie content.This is a very conditional indicator calculated individually.To determine the standard of calories consumed, it is necessary to take into account the gender, age, growth, initial body weight.

It is unreasonable to rely on the daily calorie content when translating the appropriate nutritional menu.You can calculate the number of calories received with food, but there is a problem when deducting from this index during exertion.

To lose weight slowly and safely, nutrition experts are advised to reduce calories nearly 10%.For example, a 30-year-old woman working in the office and not participating in sports, it is enough to consume 1800 kcal per day (growth rate and mass weight-170/75) to not increase too much.If she needs to bring the shape, she will have to reduce the number of calories to 1400 daily.Weight loss will be fast if you reduce calories 30% 40% and add physical activity.However, in this case, the ability to analyze from the diet, the decline in increasing.

You can calculate the daily calorie content by using your computer online and in applications to lose weight.

Optional for the menu for each day

It will be easier to follow the appropriate nutrition if you create some options for the main snacks and snacks.Use the following ideas and create a balanced menu to conserve a slender number.

Choose breakfast

• Oats or rice porridge, fruit salad, tea or coffee without sugar;
• Omlet of 2-3 eggs, vegetable salads, tea or coffee;
• Low yogurt, fruit, coffee without sugar, black or green tea;
• Cottage Cheese compared to the addition of fruits and tea.

Choose lunch

• Vegetable soup, little meat or steamed fish, dishes with vegetables;
• Borsch, barbecue, boiled potatoes, vegetable salads, composes;
• Ear, steamed fish with a vegetable or cereal dish, salad, a glass of juice.

Choose for dinner

• Steamed meat or fish, a vegetable salad, tea;
• stew or stew of vegetables, part of meat or low fish, tea;
• Cheese painted with Kefir, favorite fruit, tea.

Optional snacks

• Small cheese, yogurt or kefir;
• Fruit or berries;
• seeds, seeds;
• Low cheese.

Build your diet according to such principles, you will easily escape from the pound, keeping the results.Losing weight will occur without stress, because you do not have to strictly follow the menu, calculate products with grams.Periodically, you need to monitor the daily calorie content and arrange fasting days for not more than once a week.