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 harms not only the figure, but also the health of the entire body. You can normalize metabolic processes by properly balancing your 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 a dramatic increase in weight. This example is often seen after the completion of many diets.
2. You can't eat too much. Overeating 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, between which there should be light snacks.
10. Breakfast should be the most caloric meal of the day and dinner the lightest.

choosing products

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

• Confectionery and flour.
• Chips.
• Smoked meats, which include sausages containing lots 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 fluid in the body. Therefore, you should limit your consumption of salty foods.

For weight loss, 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, it has the ability to reduce appetite.
• Buckwheat helps to 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, which is especially important for weight loss. It is used in many diets.
• Hot spices, especially peppers. They encourage sweating, 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 more than seventy percent cocoa, which speeds up blood circulation. Chocolate must not contain any additives: nuts, raisins, etc.
• Honey reduces appetite and improves digestion.
• Of the fruits, pineapple and kiwi, lemon and other citrus fruits stand out especially 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 cleanse 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 regular intake of the required amount of nutrients:

1. Proteins are necessary for metabolic processes. Protein foods include: meat, eggs, dairy, nuts, red fish.
2. Carbohydrates are generally divided into simple (easily digestible) and complex (indigestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables and bread are helpful for the body.
3. Fats are necessary for good nutrition, but in limited quantities - the daily dose is no more than thirty grams. Fats are both 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. For weight normalization, vitamins A, B and C are especially important, which help in 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 losing weight.

Depending on the characteristics of the body 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:

1. The amount of protein is taken in the proportion of two grams per kilogram of weight. For example, take a body weight of 60 kg and multiply it by 2, we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - that's your daily protein intake.
2. The amount of carbohydrates is calculated on the basis of 2. 5 grams per body weight, we get 150 grams. We multiply it by four, because one gram of carbohydrates equals four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should not be 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 caloric requirement of 1, 300, fat has 220 calories, which is about 24 grams, because one gram of fat is 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 on the Internet and in many cookbooks, but calculating the calorie content of various cooked dishes will be more difficult. 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 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 calculated based on the fact 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.

Intervals between meals should not exceed four hours. So, if breakfast falls at 7: 00 and lunch at 1: 00, then snack should be between ten and eleven. Afternoon snack should be until 4 pm and dinner three hours before bed.

Week menu

1. Breakfast should include protein foods: boiled or scrambled eggs, cottage cheese, meat, as well as cereal, vegetables, rye bread, cheese, tea. Of fruits, apples or pears can be used.
2. Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruit or dried fruit.
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, boiled fermented milk, varenets, kefir or yogurt.

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

1. day: protein (chicken, eggs, squid) and vegetables.
2. day: only protein - meat, fish, cheese.
3. day: only carbohydrates - 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, jam.
• Dinner: vegetable salad, fish, bread, tea.
• Between main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

• Breakfast: cereal, yogurt, fruit.
• Lunch: vegetable soup, roasted fish with rice, vinaigrette, jam.
• 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 chops, juice.
• Dinner: soup with meatballs without potatoes, vegetable stew, ham, tea.
• Among the main meals: nuts - a few pieces, yogurt, fruit salad, cookies.

Thursday

• Breakfast: Cottage cheese casserole, toast, juice or tea.
• Lunch: borscht, chicken cutlet, buckwheat, jam.
• 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, bananas, cottage cheese, cocoa.

Saturday

• Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, milk tea.
• Lunch: vegetable soup, chicken, vinaigrette, jam or juice.
• Dinner: Beef stew with broccoli, juice or tea.
• Among the main meals: pineapple, yogurt, curd with cream.

Sunday

• Breakfast: oatmeal, 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 to improve their health, regardless of weight control needs. this allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. To prevent weight gain, fasting days are recommended to be applied 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:

1. Kefir diet. During this period, only kefir is used for food. In six doses, up to two liters are consumed during the day.
2. Apple diets. Two kilos of apples are consumed per day.
3. On cucumber fasting days, one and a half kilograms of cucumber is used in five receptions.
4. Fasting days 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 chopped cabbage and celery, chopped cucumber and onion. Season with the juice of half a lemon and olive oil, stir and let it ferment. Decorate with 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. Cook the peeled mushrooms in salted water, chop finely. Season with pepper, drizzle with vegetable oil and lemon juice, sprinkle with herbs.

Main dishes

1. Bona soup to burn fat. For the soup, you need celery root, cabbage forks, four tomatoes, six small onions, three peppers, salt and seasonings as desired. Chop the vegetables finely, add water and cook until tender. Add seasonings and spices, you can use soy sauce 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 onion and carrot until golden brown. Sprinkle with flour and water to coat the ingredients. Cook over low heat for about two hours. Add the chopped bell pepper and broccoli, season with salt and pepper and cook for another half hour. Sprinkle with herbs before serving.

desserts

1. Cottage cheese casserole. 250 grams of curd, 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 wish, you can add berries or berries. Pour in a greased shape with butter and sprinkled with semolina and take it to the oven preheated to 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 with chopped walnuts on top. Place the finished apples on a baking sheet. Fill with water until it reaches half of the apples. 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 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 just proper nutrition, but also an active lifestyle, regular walks in the fresh air, exercise, using 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. Exercise is best done before breakfast.
3. The more you chew your food well, the faster satiety will come.
4. If you feel hungry, drink a glass of water, we often confuse habitual thirst with the desire to eat something.
5. Of the fruits, bananas and mangoes are the most caloric, so it's best not to use them during a period of intense weight loss.
6. Use soy sauce as a salt substitute. It has fast saturation property.
7. Limit fried foods.
8. Don't forget about fasting days.