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 withwater and lettuce. Maybe a piece of boiled chicken breast is still sometimes attached to this still life. But even then - on vacation. And the reason is not even that someone considers that good nutrition is a diet that must be endured, unless its period is a little longer than others. And the fact that the word "correct" somehow instantly cuts off all the good stuff and the bad, putting stress on the body ahead of time. But in reality, all is not so sad. And to be sure, it is worth studying the proper nutrition diet thoroughly on your own. The basics are familiar to everyone, but not always in their entirety. It will not be superfluous to refresh your memory and go through them at a glance.
The basis of good nutrition
The basics of good nutrition are as follows:
- Water mode. This moment is almost fundamental, since the day begins and ends with water. According to the postulates of healthy eating, every day in the morning, after getting out of bed, you need to drink one or two glasses of warm boiled water. This improves intestinal peristalsis, cleanses the body of toxins and toxins accumulated overnight, and starts the digestive process. And, therefore, it arouses the feeling of hunger. In addition, it is hot water that is needed, since cold water will negatively affect the gastrointestinal tract. Especially with liver, gallbladder and high acidity problems. During the day, one and a half to two liters of pure water is drunk, which does not include herbal teas, coffee and juices. It is advisable to also take a glass of lukewarm water before each meal. This will allow you to eat less and more.
- In the diet of good nutrition, the first place is always given to non-starchy vegetables and fruits rich in fiber, as well as to grains. 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 fibers provide a quick and lasting feeling of fullness and gently cleanse the intestines. In addition, carbohydrates in vegetables, fruits and grains are easily digested without causing sudden surges of insulin in the blood, allowing them to be consumed in almost any amount, even with obesity. and blood sugar problems.
- Foods should be steamed or cooked and simmered. Bake preferably on a grill or in foil, without additional fat in the form of butter, mayonnaise or sour cream. No frying. This is not so much due to the calorie content of the dishes, but to the load on the liver and pancreas. The salads are dressed in 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 deprive yourself of gentleness, but that gentleness must be right. In the weight loss diet, chocolate can be present, but only dark, with more than 75% cocoa. And it should be used in the morning in small amounts. And yet, among these delicacies, it is better to give preference to marshmallows or natural fruit marmalade on applesauce without chemical additives. Again - before lunch and with a clear dosage. And fat cream cakes, whipped cream cakes, chocolate and caramel ice cream have nothing to do with the right diet for weight loss.
- Portions should also be controlled. No one will take you to the chopping block for two hundred grams of boiled meat instead of a hundred. But the first, the second and the compote, although they are completely and completely natural, will certainly not affect the weight loss process in the best way. Ideally, the fullest plate will turn out at lunch, a little less - for breakfast, and even less or equal - for dinner.
- For snacks, which are not prohibited in a proper diet, 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 aren't needed every hour, but only during breaks between meals, which last more than three hours.
Rough diet of good nutrition for a week and a day
In order to have a clear picture of how exactly the daily and weekly menu is constructed at the end according to the above principles, you need to sketch out a sketch of the correct diet for the day. And also to explain how things are with the frequency of consumption of certain products in a week, since the regimen of good nutrition calculated for a week does not differ significantly from the daily regimen. And therefore, it is not necessary to talk about the seven days in detail.
Morning
After the obligatory glass or two of lukewarm boiled water, wait fifteen to twenty minutes. Then there can be three options: the main one is oatmeal or corn porridge with milk or water, seasoned with honey. Raisins and dried apricots are permitted as natural sources of fructose. Fresh fruit can also be added.
The second is herbal tea, a boiled egg, crusty bread and a layer of cheese. Crusty bread can be replaced with cereal bread.
The third is cottage cheese or natural yogurt, just like porridge, seasoned with honey or fruit. Such a breakfast is designed to energize, start digestion and tone up.
Day
The main requirement for lunch is fullness. 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 both in meat and in vegetable or fish broth.
Another option for lunch is cooked or steamed meat, which is not recommended to be eaten more than twice a week. An ideal side dish for this is fresh or steamed vegetables, cereals.
The third option is boiled potatoes or mashed potatoes, or pasta made from durum wheat. Topped with vegetables. Such food is also allowed no more than twice every seven days. As a result, at least the lunch regime of a suitable diet for a week 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.
Evening
Dinner is the lightest, but still quite nutritious, so you can't get by with just one apple. Moreover, 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, seasoned with lemon juice.
- Second option: vegetable stew.
- Option three: low-fat cottage cheese, which can be seasoned with honey and cinnamon, or combined with citrus.
Before bedtime, kefir or any other fermented milk drink is allowed, but it should be natural. No yogurt with pieces of fruit and a kilo of sugar.
Such a quick and dirty daily diet of the right kind requires individual refinement, limited only by the creator's imagination. After all, even cereals are not only suitable for cooking porridge - you can make cutlets and casseroles from them. Fish can be the base for a delicate soufflé, and vegetables make delicious smoothies. Accordingly, any clear and adequate diet for the day is only an example, from which it is worth starting, and not a limitator of the imagination.