Proper nutrition: the rules
They talk so much about this, but in most cases these are some general phrases that do not allow you to create some kind of whole picture. We tried to systematize this information, highlighting the main postulates of proper nutrition for weight loss, the approximate menu of which will now be much easier.
We eat on the principle of 3 + 2. Three main meals + 2 snacks.
Yes, for normal nutrition you need not to reduce, but to increase the number of meals (but we remember the size of the servings). Leaving the stomach for more than 4 hours without food, we provoke ourselves to eat much more than he needs, trying to catch up. Snacks can be cottage cheese, natural yogurt or kefir, fresh vegetables or fruits, dried fruits or nuts, but again in moderation. Choose a specific time for meals. Our body loves stability, and if we give it food regularly, it will not have a reason to put it off for the future.
The ideal meal regimen is as follows: 7.00 - breakfast; 10.00 - snack; 13.00 - lunch; 16.00 - snack; 19.00 - dinner. Of course, this is provided that you wake up at about 6.30, in any case, everyone should adapt this mode to their life schedule.
We select only fresh products. And here it is not so much about fresh vegetables and fruits, but about the rejection of instant products, low-fat or light options, various types of sausages or smoked meats, pre-cooked dishes. It is optimal if you cook everything at home yourself from products of which you are absolutely sure.
Drinking regimen. This is incredibly important! 2 liters of pure water is the necessary minimum that you should drink.
Squirrels. They should be at least 1/3 of all food consumed and be included in each full meal. Fish, chicken, turkey, dairy products or tofu are the best sources of protein with proper nutrition, the menu for every day for girls must contain them.
Carbohydrates. Only complex ones that break down for a long time, which means they allow you to be full longer. No bakery, pastry or starch. That is, all this is possible, but with a competent approach: bread - from wholemeal flour, pasta - from durum wheat. We hope the principle is clear.
Fats. Only useful. Nuts, avocados, fish, coarse flaxseed or olive oil.
Complete rejection of alcohol. An exception may be only semi-dry red or dry wine in an amount of not more than ½ glass and not more than 2 times a week.
0 Comments