Proper nutrition for weight loss - basic rules

The formation of excess weight is influenced by the rate of metabolic reactions, which is an individual characteristic of a person, as well as by diet. Slow metabolism, combined with poor nutrition, causes fat deposits, which damages not only the figure, but also the health of the whole body. 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.

1. The main rule of a healthy diet to lose weight is not fasting, but a balanced diet. Fasting can lead to a dramatic increase in weight. This example is often seen after completing many diets.
2. You cannot overeat. Excess food causes obesity.
3. You must not drink food. It is best to drink water twenty minutes before meals.
4. Preference should be given to natural products. Eliminate foods that contain unnatural food additives.
5. You should not completely exclude fats, their absence slows down the absorption of vitamins involved in metabolic processes.
6. It is important to follow the diet, that is, the daily meal should be at the same time.
7. Eliminate fried foods, replace them with boiled, baked or steamed foods.
8. Drink at least two liters of water a day.
9. Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, among which there should be light snacks.
10. Breakfast should be the highest calorie meal of the day and dinner the lightest.

Choose products

Proper nutrition is a prerequisite for stabilizing weight and maintaining health. Therefore, the diet must be selected correctly. To achieve maximum results in the slimming process, it is necessary to completely eliminate foods rich in calories that contribute to the accumulation of fat:

• Confectionery and flour products.
• Chips.
• Smoked meats, which include hot dogs that contain a lot of spices, fats, and excessive amounts of salt.
• Instant porridge containing starch and various flavor enhancers.
• Chocolate that contains less than seventy percent cocoa.

Proper nutrition removes large amounts of salt, as salt retains fluids in the body. Therefore, you should limit the consumption of salty foods.

To lose weight, preference should be given to low-calorie foods, foods that help improve digestion, break down fats and reduce appetite:

• Olive oil helps to eliminate toxins from the liver and the rapid breakdown of fats, has the ability to reduce appetite.
• Buckwheat helps suppress hunger, improves digestion, and lowers 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-stimulating properties, which is especially important for weight loss. It is used in many diets.
• Hot spices, especially chili peppers. They stimulate perspiration, which is an important factor in weight loss.
• Garlic improves digestion and lowers cholesterol.
• Small amounts of walnuts help you lose weight as they suppress your appetite.
• Dark chocolate with a cocoa content greater than seventy percent, which accelerates blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
• Honey reduces appetite and improves digestion.
• Of the fruits, pineapple and kiwi, lemon and other citrus fruits are distinguished especially by their fat burning properties, which also reduce appetite.
• Vegetables are low-calorie foods rich in vitamins and minerals, as well as fiber.
• Mushrooms prevent the formation of cholesterol and clean toxins.
• Fermented dairy 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 significantly reduces appetite.

Diet

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

1. Proteins are necessary for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
2. Carbohydrates are generally divided into simple (easily digestible) and complex (not digestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables, and bread are helpful to the body.
3. Fats are necessary for good nutrition, but in a limited amount: the daily amount does not exceed thirty grams. Fats are saturated and unsaturated: they normalize metabolic processes and lower cholesterol levels. Vegetable oils are sources of unsaturated fats. Animal fats, meat, lard, increase cholesterol levels.
4. Vitamins stimulate metabolic processes and increase the body's resistance. Therefore, the diet should include fruits and vegetables. Vitamins A, B and C are especially important for the normalization of weight, which help the absorption of food.

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

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

1. The amount of protein is taken at the rate of two grams per kilogram of weight. For example, take a body weight of 60 kilograms and multiply it by 2, we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - this is the daily protein intake.
2. The amount of carbohydrates is calculated based on 2. 5 grams per body weight, we get 150 grams. We multiply by four, because one gram of carbohydrates equals four, we get 600. In this case, the proportion of simple carbohydrates (sugar, honey) should not represent more than ten percent.
3. Then we add the two sums received: 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
4. Based on a daily caloric requirement of 1, 300, fat has 220 calories, which equates to about 24 grams, because one gram of fat equals nine calories. This corresponds to the main rule for losing weight: the amount of fat 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 that can be found both on the Internet and in many cookbooks, but it will be more difficult to calculate the calorie content of various 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 there are per serving.

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

Energy plan for every day

The daily volume of calories is distributed throughout the day:

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

Breaks between meals should not exceed four hours. So if breakfast falls at 7: 00 and lunch falls at 1: 00, then the snack should be between ten and eleven o'clock. Snack should be no later than 4: 00 p. m. , and dinner three hours before bedtime.

Menu for the week

1. Breakfast should include protein foods: hard-boiled or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. Of the fruits, apples or pears can be used.
2. Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruits or nuts.
3. Lunch: soup, meat or fish, mushrooms, vegetables, bread.
4. Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
5. Dinner: fish or vegetable casserole, poultry, cottage cheese, fermented baked milk, varenets, kefir or yogurt.

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

1. day: proteins (chicken meat, eggs, squid) and vegetables.
2. day: protein only - meat, fish, cheese.
3. day: only carbohydrates: honey, fruits and vegetables, oats, rice, pasta.
4. day: discharge - tea, vegetables.

Menu for a month

Monday

• Breakfast: buckwheat porridge, vegetable salad, tea.
• Lunch: chicken soup, vegetables, compote.
• Dinner: vegetable salad, fish, bread, tea.
• Between main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

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

Wednesday

• Breakfast: oatmeal with apple, tea.
• Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
• Dinner: meatball soup without potatoes, vegetable stew, ham, tea.
• Between main meals: nuts - some pieces, yogurt, fruit salad, cookies.

Thursday

• Breakfast: cottage cheese casserole, toast, juice or tea.
• Lunch: borscht, chicken cutlet, buckwheat, compote.
• Dinner: chicken fillet, vinaigrette, tea.
• Between main meals: apple, yogurt, nuts, dried fruits.

Friday

• Breakfast: rice porridge, nuts, tea.
• Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
• Dinner: vegetable salad, fish, yogurt.
• Between main meals: kefir, banana, cottage cheese, cocoa.

Saturday

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

Sunday

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

Between meals: Toast, unsweetened crackers, fruit or vegetable juice, fruit, yogurt, or tea.

Fasting days

Fasting days are recommended for everyone in order to improve their health, regardless of whether weight control is necessary. this allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. To avoid weight gain, it is recommended to apply fasting days twice a month. And to lose weight, once a week. Preferably on the same day.

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

1. Kefir diet. During this period, only kefir is used as food. In six doses, up to two liters are drunk during the day.
2. Apple diets. They eat two kilograms of apples a day.
3. On cucumber fasting days, one and a half kilograms of cucumbers are used in five receptions.
4. Days of fasting with juices, the volume of which is about two liters. Vegetable juices are preferred.

Proper nutrition recipes.

salads

1. Celery and cabbage salad. Ingredients: 4 stalks of celery, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is possible), lemon juice, parsley or dill. Combine the chopped cabbage and finely chopped celery, cucumber, and onion. Season with the juice of half a lemon and olive oil, stir, and let stand. Garnish with herbs.
2. Mushroom salad to lose weight. For cooking, you will need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper. Boil the peeled mushrooms in salted water, chop them finely. Season with pepper, pour with vegetable oil and lemon juice, sprinkle with herbs.

Main courses

1. Bonn soup to burn fat. For the soup, you need celery root, cabbage forks, four tomatoes, six small onions, three bell peppers, salt, and spices to taste. Finely chop the vegetables, add water and cook until tender. Add seasonings and spices, soy sauce can be used instead of salt.
2. 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. Cook 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.

desserts

1. 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, let it rest for a while. Beat the eggs with the sweetener and salt. Mix all the ingredients, if you want, you can add berries or fruits. Pour into a mold greased with butter and sprinkled with semolina and put in the oven preheated to degrees for 35 minutes.
2. 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 with chopped walnuts on top. Put the finished apples in a baking dish. Fill with water until it reaches the middle of the apples. We put in an oven preheated to two hundred degrees for 20 minutes.

How to supplement proper nutrition.

A healthy diet must contain adequate amounts of vitamins and minerals. They are especially deficient in the cold season. Therefore, you need to additionally take 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.

Flash tips

1. Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach for eating.
2. It is better to exercise before breakfast.
3. The more you chew your food, the faster you will become full.
4. If you are hungry, drink a glass of water, many times we confuse habitual thirst with wanting to eat something.
5. Of the fruits, bananas and mangoes are the highest in calories, so it is best not to use them during a period of intense weight loss.
6. Use soy sauce as a substitute for salt. It has the property of fast saturation.
7. Limit fried foods.
8. Do not forget about the fast days.