Proper nutrition for weight loss: basic rules

The formation of excess weight is affected by the speed of metabolic reactions, which is an individual characteristic of a person, as well as by the diet. Slow metabolism, combined with poor nutrition, causes fat deposits, which damage not only the figure, but also the health of the whole body. It is possible to normalize metabolic processes by correctly 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 for weight loss is not fasting, but a balanced diet. Fasting can lead to dramatic weight gain. This example is often seen after the completion of many diets.
2. You can't eat too much. Overeating causes obesity.
3. You shouldn't 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 most caloric meal of the day and dinner the lightest.

Choice of products

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

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

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

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

• Olive oil helps remove toxins from the liver and the rapid breakdown of fats, has the ability to reduce appetite.
• Buckwheat helps suppress hunger, improve digestion and 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, especially important for weight loss. It is used in many diets.
• Spicy spices, especially hot peppers. They stimulate sweating, which is an important factor in weight loss.
• Garlic improves digestion and lowers cholesterol.
• Small amounts of nuts help in weight loss, as they suppress appetite.
• Dark chocolate with a cocoa content of more than seventy percent, which accelerates blood circulation. Chocolate must not contain additives: nuts, raisins, etc.
• Honey reduces appetite and improves digestion.
• Among the fruits, pineapple and kiwi, lemon and other citrus fruits stand out above all for 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 purify toxins.
• Fermented milk products, especially kefir, are needed to cleanse the body and normalize digestion.
• Green tea accelerates metabolic processes.
• A glass of red wine before a meal greatly reduces appetite.

Diet

Proper nutrition requires 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 usually divided into simple (easily digestible) and complex (indigestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored in the form of fat. The complex carbohydrates found in fruits, vegetables and bread are useful for the body.
3. Fats are necessary for good nutrition, but in limited quantities: the daily allowance does not exceed thirty grams. Fats are saturated and unsaturated: they normalize metabolic processes, 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 particularly important for the normalization of weight, which aid in the absorption of food.

In addition, fruits and vegetables contain fiber, the most important component for cleansing the stomach and intestines of 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 calorie intake, we determine:

1. The amount of protein is taken at the rate of two grams per kilogram of weight. For example, let's take a body weight of 60 kilograms and multiply by 2, we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - this is your 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 share of simple carbohydrates (sugar, honey) should represent no more than ten percent.
3. So 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 calorie requirement of 1, 300, fat has 220 calories, or 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 calorie 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 caloric content of ready-made porridge cooked in water, the amount of cooked cereals is required, for example, divide one hundred grams by three (the number three is taken on the basis of the fact that the mass of cooked cereals increases three times) and multiplied by the caloric content of one gram of dry cereals.

Power 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.

The breaks between meals should not exceed four hours. So, if breakfast falls at 7: 00 and lunch falls at 13: 00, the snack should be between ten and eleven. The afternoon snack should be no later than 4pm and dinner three hours before bedtime.

Menu of the week

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

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

1. day: proteins (chicken meat, eggs, squid) and vegetables.
2. day: only proteins - meat, fish, cheese.
3. day: carbohydrates only - honey, fruits and vegetables, oatmeal, rice, pasta.
4. 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 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 lean sour cream or yogurt.

Wednesday

• Breakfast: oatmeal with apple, tea.
• Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
• Dinner: potato-free meatball soup, vegetable stew, ham, tea.
• Among the main meals: nuts - a few pieces, yogurt, fruit salad, biscuits.

Thursday

• Breakfast: Cottage cheese casserole, toast, fruit juice or tea.
• Lunch: borsch, chicken cutlet, buckwheat, compote.
• Dinner: chicken fillet, vinaigrette, tea.
• Among the main meals: apple, yogurt, nuts, dried fruit.

Friday

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

Sunday

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

Between meals: toast, unsweetened crackers, fruit or vegetable juices, fruit, yogurt or tea.

Days of fasting

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

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

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

Recipes of proper nutrition

Salads

1. Celery and cabbage salad. Ingredients: 4 celery stalks, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is possible), lemon juice, parsley or dill. Add the chopped cabbage and celery, the finely chopped cucumber and onion. Season with the juice of half a lemon and the olive oil, mix and let it brew. Garnish with aromatic herbs.
2. Mushroom salad for weight loss. 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 finely. Season with pepper, pour with vegetable oil and lemon juice, sprinkle with herbs.

Main dishes

1. Bonn soup for fat burning. For the soup you need celeriac, forks of cabbage, four tomatoes, six onions, three peppers, salt and spices to taste. Finely chop the vegetables, add the 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 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 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 stand for a while. Beat the eggs with the sweetener and salt. Mix all the ingredients, if desired, you can add berries or fruit. Pour into a mold greased with butter and sprinkled with semolina and put in a preheated oven at degrees for 35 minutes.
2. Baked apples with cinnamon and honey. Peel the apples, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle over with chopped walnuts. Put the finished apples in a baking dish. Fill with water until it reaches half of the apples. We put in a preheated oven at two hundred degrees for 20 minutes.

How to integrate proper nutrition

A healthy diet should contain adequate amounts of vitamins and minerals. They are particularly lacking in the cold season. Therefore, it is also necessary to 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.

Blitz Tips

1. Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach for eating.
2. It is best to exercise before breakfast.
3. The more carefully you chew your food, the faster your satiety will come.
4. If you are hungry, drink a glass of water, we often confuse the usual thirst with the desire to eat something.
5. Among the fruits, bananas and mangoes are the most high-calorie, 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. Don't forget the fasting days.