Proper nutrition to lose weight - the basic rules

The formation of excess weight is influenced by the speed of metabolic reactions, which is an individual feature of man, as well as diet. Slow metabolism, along with poor nutrition, causes fat deposits that are detrimental not only to the figure but also to the health of the whole body. By properly balancing your diet and eliminating harmful foods, you can normalize your metabolic processes.

Healthy diet rules to lose weight

1. The main rule of a healthy diet to lose weight is not fasting, but a balanced diet. Fasting can cause a sharp increase in weight. This pattern often appears after completing many diets.
2. You can't overeat. Excessive eating causes obesity.
3. You should not eat or drink. It is better to drink water twenty minutes before meals.
4. Natural products should be preferred. Eliminate foods that contain unnatural 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 a diet, ie daily meals should be at the same time.
7. Remove fried foods and 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 dishes, among which should be light snacks.
10. Breakfast is a very important meal - it can either make or break your day.

Product selection

Adequate nutrition is a prerequisite for weight stabilization and health. Therefore, the diet should be chosen correctly. To get the maximum result in the process of losing weight, it is necessary to completely eliminate high-calorie foods that help to accumulate fat:

• Confectionery and flour products.
• chips.
• Smoked meats, including sausages with a lot of spices, oils and excessive salt.
• Instant porridge containing starch and various flavor enhancers.
• Chocolate with less than seventy percent cocoa.

Proper nutrition eliminates a lot of salt, because salt retains fluid in the body. Therefore, you should limit the consumption of salty foods.

To lose weight, you should prefer low-calorie foods, foods that help improve digestion, break down fats 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 helps to suppress hunger, improve digestion and lower cholesterol.
• Oatmeal satisfies hunger for a long time, thanks to its fiber helps eliminate toxins.
• Ginger is known for its excellent metabolism-boosting properties, which are especially important for weight loss. Used in many diets.
• Bitter spices, especially chili pepper. They stimulate sweating, which is an important factor in weight loss.
• Garlic improves digestion and lowers cholesterol.
• A small amount of nuts helps to lose weight, because it suppresses the appetite.
• Dark chocolate with more than seventy percent cocoa, which speeds up blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
• Honey reduces appetite and improves digestion.
• Among the fruits, pineapple and kiwi, lemon and other citrus fruits are especially distinguished by their fat-burning properties, which 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 needed 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 necessary amount of nutrients:

1. Proteins are needed 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 and sugar. They are quickly absorbed and stored as fat. The complex carbohydrates in fruits, vegetables and bread are good for the body.
3. Fats are required for good nutrition, but in limited quantities - no more than thirty grams per day. Fats are saturated and unsaturated - normalizes metabolic processes, lowers cholesterol levels. Vegetable oils are a source of unsaturated fats. Increases animal fats, meat, fat, 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, which help absorb food, are especially important for normalizing weight.

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

Depending on the characteristics of the body and lifestyle, everyone needs a certain amount of calories, on average, this amount is about 1300 calories per day. It is determined based on daily caloric intake:

1. The amount of protein is taken at the rate of two grams per kilogram of body 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 is equal to four calories, we get 480 calories - this is the 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 by four, because one gram of carbohydrate is equal to four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should not exceed ten percent.
3. Then we add the two amounts received - 480 and 600, and we get 1080. This is the amount of protein and carbohydrates per day.
4. Based on your daily need of 1, 300 calories, there are 220 calories in fat, which is about 24 grams, because one gram of fat is equal to nine calories. This is the basic rule for weight loss - the amount of fat should not exceed twenty percent of the daily caloric intake.

It is not difficult to find the caloric 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 caloric content of different cooked foods. To do this, you need to add the calories of all the products that make up the dish. And calculate how many calories per serving.

To calculate the caloric content of ready-made porridge cooked in water, you need the amount of cooked grain, for example, divide one hundred grams by three (three numbers are obtained by multiplying the weight of cooked grain by three) and multiply by the caloric content of one gram of dry grain.

Energy plan for each day

Daily caloric intake 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 13: 00, the snack should be between ten and eleven. In the afternoon, the snack should be no later than 16: 00, and dinner should be three hours before bedtime.

Menu for the week

1. Breakfast should include protein foods: boiled eggs or omelets, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. 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 stew, poultry, cottage cheese, fermented baked milk, varenets, kefir or yogurt.

As an effective menu for weight loss, prepared for almost a week, you can use a separate method of nutrition, which differs in 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: discharge - tea, vegetables.

Monthly menu

Monday

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

Tuesday

• Breakfast: cereals, yogurt, fruit.
• Dinner: vegetable soup, fish cooked with rice, vinaigrette, compote.
• Dinner: lean meat, vegetable salad, tea.
• Among the main dishes: cottage cheese with low-fat sour cream or yogurt.

Wednesday

• Breakfast: oatmeal with apples, tea.
• Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
• Dinner: soup with meatless potatoes, vegetable stew, ham, tea.
• Among the main dishes: nuts - a few pieces, yogurt, fruit salad, cookies.

Thursday

• Breakfast: cottage cheese casserole, toast, juice or tea.
• Dinner: borsch, chicken cutlet, buckwheat, compote.
• Dinner: chicken fillet, vinaigrette, tea.
• Main dishes: apples, yogurt, nuts, dried fruits.

Friday

• Breakfast: rice porridge, dried fruit, tea.
• Dinner: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
• Dinner: vegetable salad, fish, yogurt.
• Among the main dishes: kefir, banana, cottage cheese, cocoa.

Saturday

• Breakfast: omelet, fresh vegetable salad, a slice of bread, milk tea.
• Dinner: vegetable soup, chicken, vinaigrette, compote or juice.
• Dinner: beef stew with broccoli, juice or tea.
• Among the main dishes: pineapple, yogurt, cottage cheese with sour cream.

Sunday

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

Meals: Toast, sugar-free crackers, fruit or vegetable juice, fruit, yogurt or tea.

Fasting days

Fasting days are recommended for everyone to improve their health, whether they need weight control or not. This allows the body to cleanse itself of unnecessary toxins and reduce the burden on the cardiovascular system. It is recommended to fast twice a month to prevent weight gain. And to lose weight - once a week. Preferably on the same day.

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

1. Kefir diet. Only kefir is used for cooking during this period. Drink up to two liters a day in six doses.
2. Apple diets. Eat two kilograms of apples a day.
3. One and a half kilograms of cucumbers are used in five receptions on the days of cucumber fasting.
4. Fasting days with juices of about two liters. Vegetable juices are preferred.

Proper nutrition recipes

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. Combine chopped cabbage and celery, finely chopped cucumber and onion. Season with lemon juice and olive oil, mix and brew. Garnish with herbs.
2. Mushroom salad to lose weight. You need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper to eat. Boil the peeled mushrooms in salted water and chop finely. Season with pepper, pour in vegetable oil and lemon juice, sprinkle with herbs.

Main dishes

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 any spices. Finely chop the vegetables, add water and cook until tender. Add spices and seasonings, 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 and fry with onions and carrots until golden brown. Sprinkle with flour and water to cover the ingredients. Bake on low heat for about two hours. Add chopped bell pepper and broccoli, add salt and pepper and cook for another half hour. Sprinkle with herbs before serving.

desserts

1. Curd casserole. 250 grams of cottage cheese, 1 tablespoon sweetener, half a teaspoon 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 ingredients, if desired, you can add berries or fruits. Pour into a mold greased with butter and sprinkled with semolina and put in a preheated oven for 35 minutes.
2. Baked apples with cinnamon and honey. Remove the core of the apples, fill the gap with half a teaspoon of honey and the same amount of cinnamon. Sprinkle with chopped nuts. Put the finished apples in a loaf pan. Fill with water until half of the apples are reached. We put it in the oven preheated to two hundred degrees for 20 minutes.

How to add proper nutrition

A healthy diet should contain enough vitamins and minerals. They are missing, especially in the cold season. Therefore, you should take additional vitamin and mineral supplements.

An important condition for success in the fight against extra pounds is an integrated approach. This includes not only proper nutrition, but also an active lifestyle, regular walks in the fresh air, exercise, use of various massage techniques. and weight loss baths.

Blitz Tips

1. For a glass of water half an hour before breakfast every morning. This will prepare you for a cultural meal.
2. Exercise is best done before breakfast.
3. The better you chew, the sooner you will feel full.
4. If you feel hungry, for a glass of water, we often confuse the usual thirst with the desire to eat something.
5. Bananas and mangoes are the most high-calorie fruits, so it is better not to use them during intensive weight loss.
6. Use soy sauce as a salt substitute. Features fast saturation
7. Limit fried foods.
8. Do not forget the days of fasting.