Proper nutrition for weight loss - basic rules

9 January 2022

The formation of excess weight is affected by the rate of metabolic reactions, which is an individual characteristic of a person, as well as the 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

The main rule of a healthy diet for weight loss is not a fixed but a balanced diet. Fasting can lead to a dramatic increase in weight. This example is often seen after the end of many diets.
You can not overeat. Excess food causes obesity.
You should not drink food. It is best to drink water twenty minutes before meals.
Natural products should be preferred. Eliminate foods that contain unnatural food additives.
You should not completely exclude fats, their absence slows the absorption of vitamins involved in metabolic processes.
It is important to follow the diet, that is, the daily meal should be at the same time.
Eliminate fried foods, replace them with cooked, baked 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 light snacks.
Breakfast should be your most high-calorie meal of the day and dinner your easiest.

Choice of products

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

Confectionery and flour products.
Crisps.
Smoked meat, which includes sausages that contain 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 keeps the fluid in the body. Therefore, you should limit the consumption of salty foods.

For weight loss, you should prefer low-calorie foods, foods that help improve digestion, break down fats 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 metabolic enhancing properties, which are especially important for weight loss. It is used in many diets.
Hot spices, especially chili peppers. They stimulate sweat, which is an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
Small amounts of nuts help to lose weight as they suppress the 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, lemon and other citrus fruits are particularly excellent for their fat-burning properties, which also reduce appetite.
Vegetables are low calorie foods rich in vitamins and minerals as well as fiber.
Fungi prevent the formation of cholesterol and cleanse toxins.
Fermented dairy 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.

Broom

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

Proteins are necessary 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 absorbed quickly and stored as fat. Complex carbohydrates found in fruits, vegetables and bread are useful for the body.
Fats are necessary for good nutrition, but in a limited amount - the daily intake is not more than thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, lower cholesterol levels. Vegetable oils are a source of unsaturated fats. Animal fats, meat, lard, increase cholesterol levels.
Vitamins stimulate metabolic processes and increase the body's resistance. Therefore, the diet should include fruits and vegetables. For weight normalization, vitamins A, B and C are especially important, which help with the absorption of food.

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

Depending on the body's characteristics and lifestyle, everyone needs a certain amount of calories, on average this amount is around 1, 300 calories a day. Based on the daily calorie intake, it is determined:

The amount of protein is taken at a rate of two grams per. kg weight. Take for example a body weight of 60 kg and multiply by 2, then we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - that is the daily protein intake.
The amount of carbohydrates is calculated from 2, 5 grams per body weight, we get 150 grams. We multiply by four, digested grams of carbohydrates is equal to four, we get 600. In this case, the proportion of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add the two sums received together - 480 and 600, we get 1080. This is the amount of proteins 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 is similar 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 calculating the calorie content of different cooked dishes will be more difficult. To do this, add the calorie content of all the products that make up the dish. And calculate how many calories there are per. portion.

To calculate the caloric content of ready-made porridge cooked in water, use 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 in one gramdry grain.

Power plan for each day

The daily amount of calories is distributed over the day:

breakfast 25 percent;
breakfast 30 percent;
dinner 20 percent;
snacks between meals 25 per cent.

Breaks between meals should not exceed four hours. So if breakfast falls at. 7. 00 and breakfast at13. 00, the snack must be between ten and eleven. The afternoon snack must be no later than16. 00 and dinner 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, cheese, tea. From fruits, apples or pears can be used.
Snack 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.
Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
Dinner: fish or vegetable stew, poultry, cottage cheese, fermented baked milk, goods, kefir or yoghurt.

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

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

Menu for a month

Monday

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

Tuesday

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

Wednesday

Breakfast: oatmeal with apple, tea.
Breakfast: cabbage soup, mashed potatoes, fish chops, juice.
Dinner: soup with meatballs without potatoes, vegetable stew, ham, tea.
In between main meals: nuts - a few, yogurt, fruit salad, cookies.

Thursday

Breakfast: cottage cheese casserole, toast, juice or tea.
Lunch: borscht, chicken chop, buckwheat, compote.
Dinner: chicken fillet, vinaigrette, tea.
In between main meals: apple, yogurt, nuts, dried fruit.

Friday

Breakfast: rice porridge, dried fruit, tea.
Breakfast: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
In between main meals: kefir, banana, cottage cheese, cocoa.

Saturday

Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, milky.
Breakfast: vegetable soup, chicken, vinaigrette, compote or juice.
Dinner: beef stew with broccoli, juice or tea.
In between main meals: 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, unsweetened biscuits, fruit or vegetable juices, fruit, yogurt or tea.

Fastedage

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 strain on the cardiovascular system. To prevent weight gain, it is recommended to use fasting days twice a month. And for weight loss - once a week. Like the same day.

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

Kefir diet. During this period, only kefir is used for food. In six doses, drink up to two liters during the day.
Apple diets. Two kilos of apples are eaten a day.
On cucumber fasting days, one and a half kilograms of cucumbers are used in five receptions.
Fasting days with juice whose volume is about two liters. Vegetable juice is preferred.

Proper nutrition recipes

Salads

Celery and coleslaw. Ingredients: 4 celery stalks, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is possible), lemon juice, parsley or dill. Combine sliced cabbage and celery, finely chopped cucumber and onion. Season with the juice of half a lemon and olive oil, stir and let it steep. Garnish with herbs.
Mushroom salad for weight loss. For cooking, use 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 over with vegetable oil and lemon juice, sprinkle with herbs.

Main courses

Bonn soup for burning fat. For the soup, use celery root, cabbage forks, four tomatoes, six small onions, three peppers, salt and spices as desired. Finely chop the vegetables, add water and cook until tender. Add spices and seasonings, 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 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. Let it simmer on low heat for about two hours. Add chopped peppers and broccoli, season with salt and pepper and simmer for another half hour. Sprinkle with herbs before serving.

desserts

Cottage cheese stew. 250 grams of cottage cheese, 1 tablespoon sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons semolina and 100 milliliters of milk. Mix milk with semolina, let stand for a while. Beat eggs with sweetener and salt. Mix all the ingredients if desired, you can add berries or fruits. Pour into a mold greased with butter and sprinkled with semolina and place in an oven preheated to degrees for 35 minutes.
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 with chopped nuts on top. Place the finished apples in an ovenproof dish. Fill with water until it reaches half of the apples. 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. They are especially deficient in the cold season. Therefore, you should also take vitamin and mineral preparations.

An important condition for achieving results in the fight against extra kilos is an integrated approach. This is not only proper nutrition but also an active lifestyle, regular walks in the fresh air, exercise, use of various massage methods>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 is best done before breakfast.
The more thoroughly you chew the food, the faster the satiety comes.
If you feel hungry, drink a glass of water, we often confuse the usual thirst with the desire to eat something.
Of the fruits, bananas and mangoes are the most caloric, so it is better not to use them during a period of intense weight loss.
Use soy sauce as a salt substitute. It has the property of rapid saturation.
Limit fried foods.
Do not forget about fasting days.