Proper nutrition for weight loss - the basic rule

9 January 2022

The formation of excess weight is influenced by the rate of metabolic reactions, which is an individual characteristic of a person, as well as diet. Slow metabolism, combined with poor nutrition, causes fat deposits, which endanger not only the figure, but also the health of the whole body. You can normalize metabolic processes by balancing the diet properly and excluding foods that are harmful to the body.

Healthy diet rules for weight loss

The main rule of a healthy diet for weight loss is not fasting, but a balanced diet. Fasting can cause a sudden increase in weight. This example is often seen after the completion of many diets.
You must not overeat. Excessive food causes obesity.
You must not drink food. It is best to drink water twenty minutes before eating.
Preference should be given to natural products. Eliminate foods that contain unnatural food additives.
You should not completely exclude fat, its absence slows down the absorption of vitamins involved in metabolic processes.
It is important to follow a diet, that is, daily meals should be at the same time.
Eliminate fried foods, replace with foods that are boiled, baked or steamed.
Drink at least two liters of water a day.
Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, among which there should be snacks.
Breakfast should be your highest calorie meal of the day and dinner your lightest.

Choosing a product

Adequate nutrition is a prerequisite for weight stabilization and health maintenance. Therefore, the diet must be chosen correctly. To achieve maximum results in the process of weight loss, it is necessary to completely eliminate high -calorie foods that contribute to fat accumulation:

Confectionery and flour products.
Crispy.
Smoked meats, including sausages that contain a lot of spices, fat and excessive amounts of salt.
Instant porridge containing starch and various flavor enhancers.
Chocolate contains less than seventy percent cocoa.

Proper nutrition eliminates large amounts of salt, because salt retains fluid in the body. Therefore, you should limit the consumption of salty foods.

For weight loss, you should give priority to low -calorie foods, foods that help improve digestion, break down fat and reduce appetite:

Olive oil helps remove toxins from the liver and fast fat breakdown, has the ability to reduce appetite.
Buckwheat helps stave off hunger, improve digestion and lower cholesterol.
Oatmeal satisfies hunger for a long time, promotes the removal of toxins due to the fiber included in the composition.
Ginger is known for its remarkable metabolic -boosting properties, which are very important for weight loss. It is used in many diets.
Hot spices especially fire chillies. They stimulate sweating, which is an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
A small amount of nuts helps to lose weight, as it suppresses appetite.
Dark chocolate with a cocoa content of more than seventy percent, which speeds up blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
Honey reduces appetite and improves digestion.
Of the fruits, pineapple and kiwi, lemons and other citrus fruits are mainly distinguished for their fat burning properties, which also reduce appetite.
Vegetables are low-calorie foods rich in vitamins and minerals, as well as fiber.
Mushrooms inhibit the formation of cholesterol and cleanse toxins.
Fermented milk products, especially kefir, are needed to cleanse the body and normalize digestion.
Green tea speeds up metabolic processes.
A glass of red wine before a meal significantly reduces appetite.

Diet

Proper nutrition requires regular intake of the required amount of nutrients:

Protein is required for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are usually divided into simple (easily digested) and complex (undigested). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables and breads are useful for the body.
Fat is needed for good nutrition, but in limited amounts - a daily allowance of no more than thirty grams. Saturated and unsaturated fats - it normalizes metabolic processes, lowers cholesterol levels. Vegetable oils are a source of unsaturated fats. Animal fats, meat, lard, increase cholesterol levels.
Vitamins stimulate metabolic processes and increase immunity. Therefore, the diet should include fruits and vegetables. To normalize weight, vitamins A, B and C are very important, which help the absorption of food.

In addition, vegetables and fruits contain fiber-the most important component for cleansing the stomach and intestines of harmful substances, which is very important for weight loss.

Depending on body characteristics and lifestyle, each person needs a certain amount of calories, on average, this amount is about 1, 300 calories per day. Based on daily caloric intake, it is determined:

The amount of protein is taken at the rate of two grams per kilogram of weight. For example, take a weight of 60 kilograms and multiply by 2, we get 120 grams. Multiply by four, because one gram of protein equals four calories, we get 480 calories - this is daily protein intake.
Total carbohydrates are calculated based on 2. 5 grams per body weight, we get 150 grams. We multiply by four, because one gram of carbohydrate is equal to four, we get 600. In this case, the portion of simple carbohydrates (sugar, honey) should account for no more than ten percent.
Then we add up the two amounts received - 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
Based on a daily caloric requirement of 1, 300, fat has 220 calories, which is about 24 grams, because one gram of fat equals nine calories. This corresponds to the main rule for weight loss - the amount of fat should not exceed twenty percent of the daily caloric content.

It is not difficult to find out the caloric content of individual foods using special tables available on the Internet and in many cookbooks, but calculating the caloric content of various cooked dishes will be more difficult. To do this, you need to add the caloric content of all the products that make up the dish. And calculate how many calories per serving.

To calculate the caloric content of ready -cooked porridge cooked in water, you need the total amount of cooked cereal, for example, divide one hundred grams by three (number three is taken based on the mass of cooked cereal increased threefold) and multiplied by the caloric content of one gram of dry cereal.

Power plan for each day

Number of daily calories distributed throughout the day:

breakfast 25 percent;
lunch 30 percent;
dinner 20 percent;
snacks between meals 25 percent.

The break between meals should not exceed four hours. So, if breakfast falls at 7: 00, and lunch at 13: 00, then the snack should be between ten and eleven. Afternoon snacks should be no later than 16: 00, and dinner three hours before bedtime.

Menu for this week

Breakfast should include protein foods: boiled or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. From fruits, apples or pears can be used.
Snacks between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruit or dried fruit.
Lunch: soup, meat or fish, mushrooms, vegetables, bread.
Snacks between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
Dinner: fish or vegetable casserole, chicken, cottage cheese, fermented baked milk, varenet, kefir or yogurt.

As an effective menu for weight loss, designed for almost a week, you can use a separate method of nutrition, distinguished by the use of separate proteins and carbohydrates:

day: protein (chicken, eggs, squid) and vegetables.
day: only protein - meat, fish, cheese.
day: only carbohydrates-honey, fruits and vegetables, oats, rice, pasta.
day: unloading - tea, vegetables.

Menu for a month

Monday

Breakfast: buckwheat porridge, vegetable salad, tea.
Lunch: chicken soup, vegetables, compote.
Dinner: vegetable salad, fish, bread, tea.
Among the main dishes: pears or bananas, kefir, cottage cheese or yogurt.

Tuesday

Breakfast: cereals, yogurt, fruit.
Lunch: vegetable soup, grilled fish with rice, vinaigrette, compote.
Dinner: lean meat, vegetable salad, tea.
Among the main dishes: cottage cheese with low -fat sour cream or yogurt.

Wednesday

Breakfast: oats with apples, tea.
Lunch: cabbage soup, mashed potatoes, pieces of fish, juice.
Dinner: soup with meatballs without potatoes, boiled vegetables, ham, tea.
Among the main dishes: nuts - a few pieces, yogurt, fruit salad, biscuits.

Thursday

Breakfast: cottage cheese casserole, toast, juice or tea.
Lunch: borscht, chicken pieces, buckwheat, compote.
Dinner: chicken fillet, vinaigrette, tea.
Among the main foods: apples, yogurt, nuts, dried fruits.

Friday

Breakfast: rice porridge, dried fruits, tea.
Lunch: vegetable soup, curry with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
Among the main dishes: kefir, bananas, cottage cheese, cocoa.

Saturday

Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, milk tea.
Lunch: vegetable soup, chicken, vinaigrette, compote or juice.
Dinner: boiled beef with broccoli, juice or tea.
Among the main dishes: pineapple, yogurt, cottage cheese with sour cream.

Sunday

Breakfast: oatmeal, fruit, tea.
Lunch: buckwheat soup, meat, vegetables, juice.
Dinner: squid with vegetables.

Between meals: Toast, sugar -free crackers, fruit or vegetable juices, fruit, yogurt or tea.

Fasting days

Fasting days are recommended for everyone to improve their health, regardless of whether weight control is needed. this allows you to cleanse the body of unnecessary toxins, reducing the load on the cardiovascular system. To prevent weight gain, fasting days are recommended to be used twice a month. And for weight loss - once a week. Preferably on the same day.

There are many types of fasting days. The most popular are:

Kefir diet. During this period, only kefir was used for food. In six doses, up to two liters are drunk during the day.
The apple diet. Two kilograms of apples are eaten daily.
On the day of the cucumber fast, one and a half kilograms of cucumber is used in five receptions.
Fasting day with juice, the amount is about two liters. Vegetable juices are preferred.

Proper nutrition recipes

salad

Celery and cabbage salad. Ingredients: 4 stalks of celery, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil can be), lemon juice, parsley or dill. Combine chopped cabbage and celery, finely chopped cucumber and onion. Season with the juice of half a lemon and olive oil, stir and let it brew. Garnish with herbs.
Mushroom salad for weight loss. To cook, you need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper. Boil peeled mushrooms in salted water, finely chopped. Season with pepper, pour with vegetable oil and lemon juice, sprinkle with herbs.

Main dish

Bonn soup to burn fat. For the soup, you need celery root, cabbage fork, four tomatoes, six small onions, three bell peppers, salt and spices as desired. Finely chop the vegetables, add water and cook until tender. Add seasonings and spices, soy sauce can be used instead of salt.
Beef with broccoli. Ingredients: 500 grams of beef, two onions, two carrots, 300 grams of broccoli, two bell peppers, salt, black pepper, flour. Cut the meat into small pieces, fry with onions and carrots until golden brown. Sprinkle with flour and water to cover the ingredients. Boil over low heat for about two hours. Add the chopped bell peppers and broccoli, season with salt and pepper and simmer for another half hour. Sprinkle with herbs before serving.

dessert

Cottage cheese casserole. 250 grams of cottage cheese, 1 tablespoon of sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons of semolina and 100 milliliters of milk. Mix the milk with the semolina, leave for a while. Beat eggs with sweetener and salt. Mix all ingredients, if desired, you can add berries or fruits. Pour into a mold greased with butter and sprinkled with semolina and place in a preheated oven to a degree for 35 minutes.
Baked apples with cinnamon and honey. Slice the apples, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle with chopped nuts on top. Place the finished apples in a baking dish. Fill with water until it reaches half of the apple. We put it in an oven preheated to two hundred degrees for 20 minutes.

How to supplement proper nutrition

A healthy diet should contain adequate amounts of vitamins and minerals. They are especially lacking in winter. Therefore, you need to take vitamin and mineral supplements.

An important condition for achieving results in the fight against extra pounds is an integrated approach. This is not only proper nutrition, but also an active lifestyle, regular walks in the fresh air, exercise, the use of various methods of massage>and slimming baths.

Blitz tips

Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach to eat.
Exercise should be done before breakfast.
The more carefully you chew food, the faster the feeling of fullness will come.
If you feel hungry, drink a glass of water, we often mistake normal thirst for the desire to eat something.
Of the fruits, bananas and mangoes are the highest in calories, so it is better not to use them during periods of intense weight loss.
Use soy sauce instead of salt. It has fast saturation properties.
Limit fried foods.
Don't forget about fasting days.