Best weight loss diet plan
Proper nutrition pays a great role not only in treating some of diseases, but in their prophylaxis. Since it is known how many diseases develop due to faulty nutrition (diabetes type II, osteoporosis, some tumors, ischemic heart disease, high blood-pressure), it has become important to propose universal nutrition rules, that will help with maintaining health and fitness. To stay healthy one should abide to some rules of everyday nutrition:
At least 3 meals of moderate size – necessarily including breakfast
The style of life of most of us causes less time for eating. The result is reduction of our meals to 2 daily: breakfast and dinner, which greatly increases a chance for overweight and obesity. That’s why one should have at least 3 meals (or more)a day. Last meal should not be consumed directly before sleep. Every meal with grain products, such as dark bread, cereals, groats, pasta or potatoes. Carbohydrates should be the main source of energy in our diet. The most are provided by grain products. It is recommended that every meal should include: dark bread, cereals, groats, pasta. They are also the source of precious protein and vitamin B1 (taking part in carbohydrates metabolism), B6 (necessary for a proper functioning of the nervous system and necessary to create erythrocytes). They also provide dietary fiber and mineral elements – iron, magnesium, copper and zinc. There are big differences in nutritive value of bread, depending out of which grain it has been produced. Dark bred, made out of thick milling flours includes more vitamins, mineral elements, and dietary fiber than white bread; is therefore healthier. Vegetables and fruits (can be deep-frozen) to every meal and in between meals. These should be not only a part of every meal, but should be consumed in between meals as well. Vegetables and fruits are the main source of majority of vitamins and mineral elements and they provide great amount of dietary fiber. Fresh greens and fruits cover in great degree daily demand for C vitamin and carotene, that is antioxidants (fighting free radicals) paying a huge role in protecting a body against atherosclerosis and tumors. Vegetables and fruits are low-caloric, so they are especially recommended in weight loss diets.
Milk products are indispensible source of calcium in our diet. They provide also highly valuable protein, vitamin B2. Proper supply of calcium and vitamin D in the diet can prevent from osteoporosis, fragility of bones in old age. Grown up persons are advised to select low fat milk products. Full-fat products are the source of saturated fatty acids that have a negative influence on the amount of cholesterol in blood. People with intolerant lactose instead of milk should consume fermented milk products such as kefir, yogurt, sour milk.
Portion of fish, poultry, beans or meat (your choice)
Every one of them provides protein of a high nutrition value. During the day one of the mentioned portion should be consumed. About a high nutrition value of meat decides its fully valuable protein content (every necessary amino acids that need to be supplied to a human body with food), mineral elements, especially iron and vitamins , particularly of the B group (B1, B2, B6, PP, B12). Lean meat should be chosen, like chicken, turkey, veal, rabbit. Skin needs to be removed of the poultry. Limiting animal fats in our diet greatly reduces risk of very serious diseases , i.e. atherosclerosis and some tumors. During a week replace meat in the main course with fishes. Their protein is as valuable as meat protein and at the same time easy to digest. Sea fishes fat includes big amount of unsaturated fatty acids, including omega-3, that pay a great role in atherosclerosis preventing measures. Fishes are also rich in mineral elements and vitamins, i.e. phosphorus, magnesium, calcium, vitamin A, fluorine, potassium, vitamin D. Sea fishes and sea fruits are also a great source of iodine.
One table spoon of oil or olive oil and no more than 2 tea spoons of margarine (without trans fats)
The above mentioned products are a source of necessary unsaturated fatty acids, included in vegetable fats. These acids are synthesized by organism and therefore must be supplied with food. Vegetable oils are also a source of vitamin E, that is also an antioxidant. In recent years it has been asserted anti atherosclerosis effects of unsaturated fatty acids, as one as fully unsaturated.
Mineral water and natural vegetable and fruit juices (no less than 1 liter)
With greater physical exercise and during summer heat one should increase amount of drinking liquids up to 3 liters per day. Mineral water enable supplementation of not only water loss in human body but also mineral elements. Natural vegetable and fruit juices aside of mineral elements supply many vitamins, i.e. C and beta- carotene. It is advised to drink in small quantity but often. Try to avoid excess of salt, sugar and alcohol!
