Proper nutrition for weight loss - the basic rules

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, together with poor nutrition, causes fatty deposits, which not only shape the figure, but alsoAlso harms the health of the body as a whole. You can normalize metabolic processes by properly balancing the diet 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 lead to a dramatic increase in weight. This example is often seen after the completion of several diets.
You cannot overeat. Overeating causes obesity.
Food should not be drunk. It is best to drink water twenty minutes before a meal.
Preference should be given to natural products. Eliminate foods that contain unnatural food additives.
You should not completely exclude fats, their 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 them with steamed, cooked or steamed foods.
Drink at least two liters of water a day.
Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, between which there should be a light snack.
Breakfast should be your highest-calorie meal of the day and dinner should be your lightest.

selection of products

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 losing weight, it is necessary to completely eliminate high-calorie foodsWhich contribute to the accumulation of fat:

Confectionery and flour products.
Crisp.
Smoked meats, which include sausages containing many spices, fats and excessive amounts of salt.
Instant oatmeal containing starch and various flavor enhancers.
Chocolate that contains less than seventy percent cocoa.

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

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

Olive oil helps to remove toxins from the liver and the rapid breakdown of fats has the ability to reduce appetite.
Buckwheat suppresses appetite, improves digestion and helps lower cholesterol.
Oatmeal satisfies hunger for a long time, promotes the elimination of toxins due to the fiber included in the composition.
Ginger is known for its remarkable metabolism-boosting properties, which is especially important for weight loss. It is used in many diets.
Hot spices, especially chili peppers. They stimulate sweating, which is an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
Nuts in small amounts help to lose weight, as they suppress appetite.
Dark chocolate has 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, pineapples and kiwis, lemons and other citrus fruits are especially revered for their fat-burning properties, which also reduce appetite.
Vegetables are low-calorie foods that are rich in vitamins and minerals as well as fiber.
Mushroom prevents the build-up of cholesterol and cleanses the toxins.
Fermented milk products, especially kefir, are necessary to cleanse the body and normalize digestion.
Green tea accelerates metabolic processes.
A glass of red wine before a meal reduces appetite significantly.

Diet

Proper nutrition requires regular intake of nutrients in the required amounts:

Protein is needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are usually divided into simple (easily digestible) and complex (indigestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Fruits, vegetables andComplex carbohydrates found in bread are useful for the body.
Fats are needed for good nutrition, but in limited quantities - the daily allowance does not exceed thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, reduce cholesterol levels. Unsaturated vegetable oilsThere are sources of fat. Animal fats, meat, lard, increase the level of cholesterol.
Vitamins stimulate metabolic processes and increase the body's resistance. Therefore fruits and vegetables should be included in the diet. Vitamins A, B and C are especially important for normalizing weight, which help in the absorption of food. Huh.

In addition, vegetables and fruits contain fiber - the most important component for cleaning the stomach and intestines from harmful substances, which is very important for losing weight.

Depending on the characteristics of the body and lifestyle, everyone needs a certain amount of calories, on average this amount is about 1, 300 calories per day. Based on the 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 60 kilograms of body weight and multiply by 2, we get 120 grams. Multiply by four, because one gram of protein equals four calories. It happens, we get 480 calories - this is the daily protein intake.
The carbohydrate intake is calculated based on 2. 5 grams of body weight, we get 150 grams. We multiply by four, because one gram of carbohydrate equals four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add up the two quantities obtained - 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 contains 220 calories, which is approximately 24 grams, as one gram of fat is equal to nine calories. The amount should not exceed twenty percent of the daily caloric content.

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

To calculate the calorie content of ready-made porridge cooked in water, you need the amount of cooked cereal, for example, one hundred grams divided by three (the number three is taken on the basis that the cookedThe mass of dried cereals increases three times) and is multiplied by the caloric content of one gram of dry cereal.

Electricity plan for every day

The daily amount of calories distributed throughout the day is:

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

The break between meals should not exceed four hours. Therefore, if breakfast is at 7: 00 and lunch is at 13: 00, then breakfast should be between ten and eleven. Lunch should be between 16: 00 and 16: 00. After and dinner should be no more than three hours before bedtime.

menu for the week

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

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

Day: Protein (chicken meat, eggs, squid) and vegetables.
Day: Protein only - meat, fish, cottage cheese.
Day: Carbohydrates only - honey, fruits and vegetables, oatmeal, 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.
In between the main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

Breakfast: Cereal, yogurt, fruit.
Lunch: vegetable soup, baked fish with rice, vinaigrette, compote.
Dinner: lean meat, vegetable salad, tea.
In between the main meals: cottage cheese with low-fat sour cream or yogurt.

Wednesday

Breakfast: porridge with apple, tea.
Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
Dinner: soup with meatballs without potatoes, vegetable stew, ham, tea.
Between main meals: Nuts - a few pieces, yogurt, fruit salad, cookies.

Thursday

Breakfast: Cheese casserole, toast, juice or tea.
Lunch: borscht, chicken cutlets, buckwheat, compote.
Dinner: chicken fillet, vinaigrette, tea.
Between main meals: apples, yogurt, nuts, dried fruits.

Friday

Breakfast: rice porridge, dried fruits, tea.
Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
In between the main meals: kefir, banana, 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: Beef stew with broccoli, juice or tea.
In between the main meals: pineapple, yogurt, cottage cheese with sour cream.

Sunday

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

Between meals: Toast, no-sugar crackers, fruit or vegetable juice, fruit, yogurt, or tea.

fasting days

Fasting days are recommended for everyone to improve their health, regardless of whether weight control is needed or not. This allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. Allows. To prevent weight gain, it is recommended to impose fasting days twice a month. And for weight loss - once a week. preferably on the same day.

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

Kefir diet. During this period, only kefir is used for food. Drink up to two liters a day, in six doses.
Apple diet. Two kg of apples are eaten per day.
On cucumber fasting days, one and a half kilograms of cucumbers are used in five doses.
On fasting days with juice, the volume of which is about two liters. Preference is given to vegetable juices.

proper nutrition recipes

salad

Salad of celery and cabbage. Ingredients: 4 celery stalks, 500 g of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is possible), lemon juice, parsley or dill. Shredded cabbage and celery, finely choppedMix 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. For cooking, you will need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, pepper. Boil the peeled mushrooms in salted water, finely chop. PepperSeason with, pour with vegetable oil and lemon juice, sprinkle with herbs.

the main dish

Bon soup to burn fat. For the soup you need celery root, cabbage forks, four tomatoes, six small onions, three capsicum, salt and spices as desired. Finely chop the vegetables, add water and cook until softAdd 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 capsicums, salt, pepper, flour. Cut the meat into small pieces, fry until golden brown with onions and carrots. Sprinkle with flour and water to cover the ingredients. Boil for about two hours over low heat. Add chopped capsicum and broccoli, add salt and pepper and simmer for another half hour. Before serving, add the herbs. Sprinkle with

desserts

Paneer casserole. 250 g cottage cheese, 1 tbsp sweetener, tsp salt, 2 eggs, 2 tbsp semolina and 100 ml milk. Mix milk with semolina, let stand for a while. Beat eggs with sweetener and salt. AllMix the ingredients, if desired, you can add berries or fruits. Put in a mold greased with butter and sprinkle with semolina and put in a preheated oven for 35 minutes.
Baked apples with cinnamon and honey. Core the apples, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle chopped nuts on top. Put the prepared apples in the baking dish. Reaching half an appleFill with water until. We put 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. These are especially deficient in cold weather. Therefore, you need to take additional vitamin and mineral preparations.

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 massage methods>and slimming baths.

blitz tips

Drink a glass of water every morning half an hour before breakfast. This will make the stomach ready to eat.
It is best to exercise before breakfast.
The more you chew the food, the faster you will feel full.
If you feel hungry, drink a glass of water, we often mistake the normal thirst for wanting to eat something.
Of the fruits, bananas and mangoes are the most caloric, so it is better not to consume them during the period of weight loss.
Use soy sauce as a substitute for salt. It has fast satiating properties.
Limit fried foods.
Do not forget about fasting days.