Proper nutrition for weight loss - basic rules

9 January 2022

The formation of excess weight is influenced by the rate of metabolic reactions, which is an individual characteristic of a person, as well as diet. A slow metabolism, combined with poor nutrition, leads to fat deposits, which harm not only the body, 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 fasting, but a balanced diet. Fasting can lead to dramatic weight gain. An example of this is often seen after completing many diets.
You can't overeat. Excessive food causes obesity.
You don't have to drink food. It is best to drink water twenty minutes before eating.
Preference should be given to natural products. Eliminate foods that contain unnatural food additives.
You should not completely exclude fat, its absence slows down the absorption of vitamins involved in metabolic processes.
It is important to follow a diet, that is, daily meals should be at the same time.
Eliminate fried foods and replace them with boiled, 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 snacks.
Breakfast should be the highest calorie meal of the day and dinner the lightest.

Choose a product

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

Confectionery and flour products.
chips.
Smoked meats, including sausages, are high in seasoning, fat, and salt in excessive amounts.
Instant porridge containing starch and various flavor enhancers.
Chocolate containing less than seventy percent cocoa.

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

To lose weight, you should give preference to foods that are low in calories, foods that help improve digestion, break down fat and reduce appetite:

Olive oil helps remove toxins from the liver and the rapid breakdown of fat, 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 amazing metabolism-boosting properties, which are essential for weight loss. It is used in many diets.
Spicy spices, especially chili. They stimulate sweating, which is an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
A small amount of nuts helps with weight loss, as they suppress appetite.
Dark chocolate with more than seventy percent cocoa content, which accelerates blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
Honey reduces appetite and improves digestion.
Of the fruits, pineapples and kiwis, lemons and other citrus fruits are well known for their fat-burning properties, which also reduce appetite.
Vegetables are low-calorie foods that are 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 for cleansing the body and normalizing digestion.
Green tea speeds up metabolic processes.
A glass of red wine before a meal significantly reduces appetite.

Diet

Proper nutrition requires regular intake of the required nutrients:

Protein is needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are usually divided into simple (easy to digest) and complex (non-digestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables and bread are beneficial for the body.
Fat is necessary for good nutrition, but in limited quantities - the daily allowance is no more than thirty grams. Saturated and unsaturated fats - they normalize metabolic processes, lower cholesterol levels. Vegetable oil is a source of unsaturated fat. Animal fats, meat, lard, increase cholesterol levels.
Vitamins stimulate metabolic processes and increase body resistance. Therefore, the diet should include fruits and vegetables. For the normalization of body weight, vitamins A, B and C are very important, which help the absorption of food.

In addition, vegetables and fruits contain fiber - the most important component for cleansing 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:

The amount of protein is taken at the rate of two grams per kilogram of weight. For example, take a 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 the daily protein intake.
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 carbohydrates is equal to four, we get 600. In this case, the portion of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add the two received quantities - 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
Based on the daily calorie requirement of 1, 300, fat has 220 calories, which is 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 calculating the calorie content of various cooked dishes is even more difficult. To do this, you need to add up the calorie content of all the products that make up the dish. And count how many calories 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 based on the mass of cooked cereals increasing threefold) and multiply by the calorie content of one gram of dry cereal.

Power plan for every day

The daily calorie volume is distributed throughout the day:

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

Rest between meals should not exceed four hours. So, if breakfast falls at 7: 00, and lunch is at 13: 00, then the snack should be between ten and eleven. Afternoon snacks should be no later than 16: 00, and dinner three hours before bed.

Menu of the week

Breakfast should include protein foods: boiled 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 casserole, poultry, cottage cheese, fermented baked milk, varenet, kefir or yogurt.

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

day: protein (chicken, eggs, squid) and vegetables.
day: protein only - meat, fish, cheese.
day: carbohydrates only - honey, fruits and vegetables, oatmeal, rice, pasta.
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.
Between the main meals: pears or bananas, kefir, cottage cheese or yogurt.

Tuesday

Breakfast: cereal, yogurt, fruit.
Lunch: vegetable soup, grilled 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 apples, tea.
Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
Dinner: soup with meatballs without potatoes, vegetable stew, ham, tea.
Between the main meals: nuts - a few slices, yogurt, fruit salad, cakes.

Thursday

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

Friday

Breakfast: rice porridge, dried fruits, tea.
Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
Between the main meals: kefir, bananas, cottage cheese, cocoa.

Saturday

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

week

Breakfast: oatmeal porridge, fruit, tea.
Lunch: buckwheat soup, meat, vegetables, juice.
Dinner: calamari with vegetables.

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

fasting days

Fasting days are recommended for everyone to improve their health, regardless of whether weight control is necessary. it allows you to rid the body of unnecessary toxins, reduces 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:

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

Precise nutrition recipe

salad

Celery and cabbage salad. Ingredients: 4 celery sticks, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (you can use vegetable oil), lemon juice, parsley or dill. Combine chopped cabbage and celery, finely chopped cucumber and onion. Season with the juice of half a lemon and olive oil, stir and let it brew. Garnish with herbs.
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, finely chop. Season with pepper, pour with vegetable oil and lemon juice, sprinkle with herbs.

Main course

Bonn Soup to burn fat. For the soup, you will need celery root, a fork of cabbage, four tomatoes, six small onions, three bell peppers, salt and spices as desired. Finely chop the vegetables, add water and cook until tender. Add herbs and spices, 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 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. Simmer over low heat for about two hours. Add chopped peppers and broccoli, season with salt and pepper and simmer for another half hour. Sprinkle with spices before serving.

desserts

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 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 put in the oven preheated to degrees for 35 minutes.
Baked apple with cinnamon and honey. Apple core, fill the resulting cavity with a mixture of half a teaspoon of honey and an equal amount of cinnamon. Sprinkle with chopped nuts on top. Put the finished apples in the pan. Fill with water until it reaches half an apple. We put in the 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 sorely lacking in winter. Therefore, you need to take vitamin and mineral supplements.

An important condition for achieving results in the fight against extra pounds is a unified 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 bath.

Quick Tips

Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach for eating.
Exercise is best done before breakfast.
The more thoroughly you chew your food, the faster you will feel full.
If you feel hungry, drink a glass of water, we often mistake the usual thirst with the desire to eat something.
Of the fruits, bananas and mangoes are the most high in calories, so it is better not to use them during periods of intense weight loss.
Use soy sauce instead of salt. It has the property of fast saturation.
Limit fried foods.
Do not forget about fasting days.