The first thing many do when losing weight is change their diet. And although we primarily recommend taking advice from specialists as general information, we will follow the basic principles of proper nutrition.
Too often, people who start losing weight, using all sorts of new diets, limit everything. This leads to new difficulties: uncontrolled appetite, health problems, deteriorating health. Experts warn: This approach is fraught with serious consequences. Obviously, you should not play with your health, it is better to seek help immediately from a weight loss specialist. And understanding the principles of proper nutrition can help you avoid unnecessary and sometimes dangerous mistakes.
So before you find a ready-made free menu on the internet, you need to determine your body’s average daily caloric needs. You can do this at home, using an online calculator where you need to specify your height and weight settings. When calculating calories you should take into account the degree of physical activity of the person.
Weight loss clinics have a better approach. Daily calorie intake is calculated for special equipment that analyzes the ratio of fat to muscle mass. Doctors will never give all customers the same menu, for example, 1200 kcal. It will be individual, taking into account the characteristics of the organism. In addition, it contains the optimal amount of proteins, fats, carbohydrates, macro and micronutrients and vitamins.
Basics of nutrition for weight loss
Proper nutrition is based on the following principles:
- Diversity of diets. To lose weight, you do not need to eat only kefir and cucumber! The menu should be tasty, healthy and varied.
- food fraction. Daily calorie intake should be divided into three main meals and two meals. Breakfast - 30%, lunch - 35%, dinner - 25%, two breakfasts - 10%. So the body cannot feel hunger. Most of the
- menu should be a natural product, without artificial additives, sugar and sweeteners.
In this case, the diet should be consistent with the content of calories, proteins, fats, carbohydrates.
Where to start?
The transition to a new type of food consists of five stages:
- Remove foods that are not good for the body, contain e. g. წ. "Empty Calories. "These are baked goods, confectionery, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate alcohol. Some studies have shown that these drinks affect appetite-producing neurons in the brain. The more a person drinks, the more he eats.
- Control your water balance. You should drink at least 1. 5 liters of clean water daily. Estimated speed is calculated using the formula: 30 milliliters per kilogram of body weight.
- Create a diet. As already mentioned, you need to divide your daily calorie intake into several foods. Schedule the most convenient time for everyone and follow it. The schedule should be the same for all days.
- Gain strength and patience. Moving to a new lifestyle can be difficult.
In fact, the process of changing habits is extremely difficult. Ordinary advice will not work. You should not read reviews about those who are losing weight on the internet about magic diets. In fact, only two percent of people can lose weight at home without harming their health. In all other cases the qualified help of weight loss specialists is required. These are nutritionists, psychologists and personal consultants.
Go straight to the right diet
The transition to a new lifestyle should take place in stages. Below are five basic rules. It is necessary to get acquainted with them one by one, so it will be easier for the organism to adapt.
So the correct transition is based on the following principles:
- Be sure to eat. Usually, those who refuse to eat in the morning eat more throughout the day.
- Do not rule out dinner. It's just as important as breakfast. The only thing is that it is necessary to remove from it heavy, fatty, very salty foods, as it can adversely affect the digestive processes, causing discomfort, heaviness and bloating.
- Keep a food diary. At first, patients are not limited to the usual food but are offered to write down everything they eat during the day. At the end of the week the weight loss specialist analyzes the records, pointing out the problems. Consumers themselves notice at what moments they should refrain from eating.
- Learn to count calories, proteins, fats, carbohydrates. You can use the app by phone or online resources.
- Increase the number of fresh vegetables and herbs in your daily menu.
For a slightly smoother transition mode, you can look for a healthy alternative to junk food. Now on the internet there are many recipes for baked goods with gluten, lactose, sucrose, various homemade sausages, ham and many more.
Weight Loss Mistakes
Usually, people who try to lose weight go from one extreme to another, causing the body to experience severe stress. Here are the basic mistakes of weight loss:
- Excessive reduction in calorie intake. To lose weight, it is enough to reduce consumption by 10-15 percent.
- Cancel breakfast or dinner.
- Adhere to a variety of diets, especially high protein or low carb.
The main rule of weight loss is balance. During nutrition, training, cosmetic procedures. This is the only way to lose extra pounds without harming your health and then save the result.
What should be the diet?
The diet, as has been said many times, should be varied and complete. It should include the following product categories:
- Fresh vegetables, herbs, fruits;
- Lean meats: chicken, turkey, rabbit, sometimes lean pork or beef;
- Dairy and fermented milk products;
- eggs;
- cereals and grains;
- Pasta, solid wheat pasta;
- low-fat cheese.
It is better to think about the menu in advance, to make a plan for the week. Also, you need to reconsider a few backup options if you suddenly do not have the right ingredients or just do not want to eat the dish.
It is best to take food with you to work and study. It is hard to find a suitable dish in cafes and restaurants. Moreover, its content of calories, proteins, fats, carbohydrates is not always indicated.
Product List
The diet should include the following foods:
- Protein: Chicken, turkey, fish, low-calorie diet ham, eggs (protein), cottage cheese, cottage cheese, protein or protein shakes. Such food helps to reduce appetite, satisfy hunger.
- Fats: egg yolks, vegetable oils, nuts, avocados, fatty fish, cheese. They regenerate tissues and cells, participating in many processes. Carbohydrates: buckwheat and oatmeal, brown rice, whole grain flour, bread. Provide the body with the energy it needs.
Each person makes a special list of products, taking into account the budget, season and personal preferences.
Tips for women over 30
Women over the age of 30 notice certain biological changes in the body. At this age you should start to carefully observe the diet, supply the body with the necessary elements, vitamins to continue youth, support the body:
- Give preference to natural foods without artificial additives, flavorings, colors;
- Eat calcium-rich foods - legumes, spinach, almonds;
- Do not forget the iron, the deficiency of which causes such unpleasant events as paleness, hair loss, brittle nails;
- Avoid coffee, reduce caffeine, alcohol doses - these are all drinks that increase appetite;
- Adhere to the norms of proteins, fats and carbohydrates.
By following all these rules, girls can maintain a slim, light and slender body for many years to come.
Menu and diet per week
One way to create a weekly menu is to use the Transformer Network. This is a list of dishes and includes several options for breakfast, lunch, dinner, calorie counted foods and BJU that are combined with each other. It is better to cook dishes in a pan without adding oil, sauces, margarine. You can use a multicooker or microwave to speed up the cooking.
| Breakfast Options | Lunch options | Dinner Options | snacks |
|---|---|---|---|
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All meals should be simple and affordable. So you will no longer be tempted to buy ready-made food.
Monthly program
Based on the constructor principle, you can create a menu for each week, thus getting a complete diet. But it is better to have the program drawn up over a longer period, for example, a month. So the food will be more varied.
Proper nutrition should become a way of life. Therefore, you need to make it as tasty, varied and healthy as possible. Do not be afraid to experiment, try new recipes using unusual ingredients for cooking. Serious restrictions, excessive reduction of calories can lead to serious psychological problems, including eating disorders (EID), loss of desire to lose weight. It is therefore important to start the path to a healthy lifestyle in consultation with specialists.
How much weight can you lose with proper nutrition
It will be difficult to lose weight on one proper diet. Since the causes of weight gain are different for everyone, then you have to deal with it individually, using a complex of different techniques. It is necessary to understand that there is no magic pill, the extra pounds accumulated over the years will not disappear in a month. Therefore, you should not look for effective radical diets and methods. Can you lose weight with them? Yes, but the price will be very high.
In most cases, patients require complex psychotherapy. You have to learn to live in a new way, deal with stress, without crushing problems, crashing. In addition, you should think about physical activities, it can be walking, jogging, exercising in the gym or at home using a treadmill, step or other special equipment. For girls and women, the option of physical activity will be selected taking into account the state of health, weight and other important factors.
Best Recipes
In order for proper nutrition to easily enter life and become an integral part of it, you need to take care of a varied diet. You can buy a recipe book with photos and step by step instructions. There are recipes on thematic sites. Here are some interesting options.
Protein pancakes
The fastest breakfast - protein or protein pancakes. They can be prepared even by a novice cook.
Composition:
- Dry protein mixture for baking - 100 grams;
- any milk - 100 ml;
- sugar substitute or berry syrup;
- Any fruits or berries for decoration.
Mix the ingredients until smooth. Bake the pancakes in a dry pan without adding oil.
Cottage cheese dessert with fruits and gelatin
Favorite dessert for school children is cottage cheese with added fruit. He can replace sweets, various confectionery, confectionery. Cooking is pretty simple, you don’t even need to bake in the oven.
Composition:
- low-fat cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- sugar substitute or honey to taste;
- tablespoon lemon juice;
- pack (15 grams) gelatin;
- 100 ml of water
- Any fruit.
Open the gelatin bag in the water, leave the swelling. Mix cottage cheese, sour cream, sugar substitute until smooth. You can beat with a mixer or blender. Pour into a bowl with the bottom of the fruit, from the top - a layer of cottage cheese, on top of the berries. Refrigerate for one hour.
Cheesecakes with bran and banana
Another simple recipe for beginners is light, cheap, simple banana bran pancakes.
Composition:
- low-fat cottage cheese - 300 grams;
- one chicken egg (only protein can be laid);
- bananas;
- Whole grain flour - 3 tablespoons;
- bran - 2 tablespoons;
- pinch of salt;
- with a sweet taste.
Mix all ingredients and bake on a dry pan without oil. Flour can be replaced with oatmeal in a coffee machine.
Radish Salad
A simple and quick dinner recipe for aspiring nutritionists.
Composition:
- radish - 150-200 grams;
- Lettuce mixture - 100 grams;
- one small carrot;
- green onion bark;
- three cloves of garlic;
- salt to taste;
- Vegetable oil dressing.
Finely chop the vegetables and herbs, mix with vegetable oil, finely chopped garlic.
Beet salad
The simplest, most delicious salad known since childhood is beet salad.
Composition:
- boiled beets - one small;
- two or three chopped garlic cloves;
- Three tablespoons sour cream or Greek yogurt
- Salt.
Mix all ingredients. Serve with parsley.
Tuna Salad
Tuna salad is a good option for dinner.
Composition:
- Tinus canned in its own juice - can;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- one cucumber;
- one onion;
- lettuce mixture;
- olive oil for dressing;
- lemon juice;
- Salt.
, mix, add lemon juice and olive oil.
Vegetable Chicken Soup
Soups should definitely be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetables with chicken.
Composition:
- two small potatoes;
- one onion;
- one carrot;
- Bulgarian pepper;
- Tomatoes;
- Chicken fillet.
Cut the chicken into cubes and bring to a boil. Add vegetables, salt to the broth, cook before baking. Serve at the table.
Carrot soup
In the TOP ranking of the most interesting dishes for proper nutrition, carrot soup occupies a leading position. Most of him is skeptical of him. It is believed that such food can not be tasty. But, once the carrot soup was cooked properly, many left it in the diet.
Composition:
- Three large carrots;
- two potatoes;
- tablespoon butter;
- one onion;
- Three cups of chicken stock or water
- Salt, spices (curry, ginger, clove).
Boil the vegetables until tender. Beat the puree in a blender and add the broth, butter, spices.
with Brussels sprouts soup cream
This soup can be prepared on top of the stove or in a slow cooker.
Composition:
- Chicken broth - liter;
- Brussels sprouts - 300 grams;
- one carrot;
- leek - half a root;
- Onion - one piece;
- two tablespoons butter;
- two or three potatoes;
- 100 ml cream;
- one egg;
- Salt, black pepper, nutmeg, bay leaf.
Boil the vegetables until tender. Beat in a blender until smooth and add the broth, cream, butter, spices.
Tomato soup
You can make tomato soup for a quick dinner. This is a delicious, unusual, but simple and healthy dish.
Composition:
- Tomatoes - 1 kg;
- onion;
- a few cloves of garlic;
- cream - 100 ml;
- Two tablespoons of olive oil
- Salt, oregano, basil.
Mix the tomatoes with boiling water, remove the skin and sauté with the onions. Once they get a homogeneous consistency, add oil, spices, salt.
Pumpkin baked with eggs
A simple and healthy meal is a baked pumpkin with eggs. It can be served as a standalone dish for lunch or breakfast.
Composition:
- Pumpkin - 500 grams;
- two or three eggs;
- two tablespoons butter;
- Salt and spices to taste, Provencal herbs set works well.
Cut the pumpkin into small pieces. Beat the eggs as for the omelette, add the herbs to the mixture and pour over the slices. Send in the oven for 40-50 minutes.
Light stewed cabbage recipe
Cabbage can be stewed in a pot, on a slow cooker or in a regular pan. This simple dish can be good for dinner or lunch.
Composition:
- White Cabbage - 500 grams;
- small onion;
- carrots;
- two tablespoons of vegetable oil;
- Salt, black pepper.
Finely chop the onion and cabbage, grate the carrots. Place on a baking sheet with oil and water.
Baked chicken with vegetables
An excellent lunch is a chicken baked with vegetables.
Composition:
- chicken fillet;
- Bulgarian pepper;
- Tomatoes;
- bow;
- carrots;
- potatoes;
- Two tablespoons of vegetable oil or low-fat sour cream.
Cut vegetables and meat into slices, put in a mold, add butter or sour cream. Bake in the oven until soft, about 30-40 minutes.
Chicken fillet in mustard sauce
This option is well suited not only for everyday dinner, but also for a festive holiday.
Composition:
- Chicken fillet - 500 grams;
- one carrot and one onion;
- three tablespoons low-fat sour cream;
- two tablespoons;
- two teaspoons of flour;
- a glass of boiling water;
- Several vegetable oils.
Wait for an hour and a half before adding the meat to the sour cream and mustard. Fry carrots and onions in a pan, add meat, boiling water. Stand over a slow fire.
Pumpkin Boiler
An interesting option for lunch or lunch is a casserole with zucchini.
Composition:
- zucchini;
- one onion;
- one Bulgarian pepper;
- Tomatoes;
- two or three eggs;
- 200 ml of kefir or low-fat sour cream;
- low-fat cheese;
- Salt, pepper, herbs to taste.
Cut vegetables into thin strips. Layer in layers, sprinkle with sour cream or kefir. Bake in the oven for 40-50 minutes. Add cheese and herbs before serving.
Zucchini baked with crushed chicken
One of the options for a zucchini pot is minced meat. The recipe remains the same, but you need to move the layers between the vegetables with the meat. This dish will become much tastier and juicier.
Pololok with stewed vegetables
Pollock is a favorite fish of children and school children. Juicy, tender, the main thing is to cook it properly.
Composition:
- Pololok - one fish;
- sour cream - 150-200 ml;
- onion;
- carrots;
- potatoes;
- Salt and pepper to taste.
Put the pieces of pollack in the baking tin, pour sour cream, add salt. Top with sliced vegetables. Bake everything together in the oven until light, serve with cheese and herbs.
Diet pilaf with chicken
Pilaf is usually made with pork. Pretty bold, it turns out hard. A healthy but equally tasty alternative to chicken.
Composition:
- chicken fillet;
- carrots;
- bow;
- rice (polished or brown) - one cup;
- water - two glasses;
- Two tablespoons of vegetable oil.
Press the chicken breast into cubes, fry with the onions and carrots over low heat. Cover with a cup of rice, add water and simmer over low heat.
Proper nutrition is a delicious, healthy, varied diet that not only gives a beautiful figure, but also health and wellness.