The very first question that those who want to lose weight have to solve is: how to build your diet? As you know, to lose excess weight, it is not enough to exercise regularly; you must reconsider your eating habits. We offer you proper nutrition menu for weight loss, which will help you navigate when planning your diet.
10 important rules about proper nutrition for weight loss
Before moving on detailed description healthy nutrition menu for weight loss, let us remind you of the basic rules for losing weight. This is something that is important for everyone losing weight to know.!
1. Lose weight from a calorie deficit, and not proper nutrition as such. When we eat less than the body needs for energy, it begins to use a reserve fund in the form of fat. Thus, the process of losing weight starts. What, when and in what combinations you eat - all this is not decisive. If you eat in a calorie deficit, you will lose weight.
2. All diets, no matter what they are called, are aimed at making a person eat less and create the necessary calorie deficit. Losing weight with proper nutrition can also be achieved due to food restrictions: you use less high-calorie foods and get rid of “food waste”. This is usually enough to keep you in a calorie deficit, even if you don't directly count the calorie numbers. (although with the right foods you can eat in excess and gain weight) .
3. Therefore, if you want to lose weight, there is no need to eat only the right foods: chicken breast, buckwheat porridge, cauliflower dishes, low-fat cottage cheese and fresh vegetable salads. It is not the foods themselves that contribute to weight gain, but the overall excess of calories.
4. Fatty, floury and sweet foods easily create an excess of calories, so such foods must be limited. But if you manage to fit these foods into your calorie intake, then you can consume them without harm to weight loss.
5. However, it is better to stick to a proper nutrition menu: not for weight loss in the first place, but for your own health. Remember that fast food and sweets do not bring any nutritional value and, moreover, when consumed in large quantities, they have negative impact on the body.
6. For weight loss, meal times do not play a special role, so you do not have to completely change your diet and routine. Just remember that writing a competent correct menu for the day will help you eat balanced, which means minimize the feeling of hunger, develop healthy eating habits, improve the functioning of the gastrointestinal tract.
7. Proteins, fats and carbohydrates do not have a significant effect on weight loss; for weight loss, the most important thing is the total caloric content of the diet. But these indicators are important to take into account to preserve muscles ( squirrels), sufficient energy ( carbohydrates), normal functioning of the hormonal system ( fats ).
8. Products can be combined on a plate in any form, this also does not affect the weight loss process. If you want to stick separate power supply or combine products only in your usual way - please.
9. The recommendations below are just one of the most common options for a healthy diet menu for every day. You can build a menu to suit your capabilities; it is not necessary to focus on “dietary canons”. If you count calories, proteins, carbohydrates and fats, then your hands are free: for weight loss It’s enough just to eat within the framework of the KBZHU.
10. Distribution of proteins and carbohydrates during the day, proper breakfasts and dinners, certain foods before and after training - these are only additional building blocks in building the body, but far from it not key. They are more relevant at the final stage of polishing the body and bringing it to its ideal shape.
Let's summarize. The issue of losing excess weight always comes down to dietary restrictions, regardless of the diet and menu for every day. This is why calorie counting is in the best possible way weight loss, since you can always plan meals at your own discretion within the framework of your KBZHU norm.
Proper nutrition is additional tool for weight loss, which will help you change your eating behavior and start eating balanced and healthy.
What important to remember when creating a healthy nutrition menu for every day:
- Breakfast should be rich in complex carbohydrates for energy for the whole day.
- Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the first half of the day.
- It is advisable to make dinner predominantly protein.
- Every meal should include fiber (fresh vegetables, bran, whole grains, fruits).
- Forget about the “do not eat after 18.00” rule, but it is better to have dinner no later than 2-3 hours before bedtime.
- Distribute your calories per day in approximately the following proportions: 25-30% breakfast, 30-35% lunch, 20-25% dinner, 15-20% snacks.
- It is better to eat carbohydrates 1-2 hours before training, and carbohydrates + protein within 30 minutes after training.
We emphasize once again that the most important thing for losing weight is Maintain a total calorie deficit for the day . But from the point of view of balanced nutrition, maintaining health, energy, normal functioning of the body and reducing the risk of breakdowns, it is better to follow the above rules.
Sample healthy nutrition menu for the day:
- Breakfast: Complex carbohydrates
- Lunch: Simple carbohydrates
- Dinner: Proteins + Carbohydrates + Fats. Definitely fiber.
- Afternoon snack: Carbohydrates, maybe a little fat
- Dinner: Protein + preferably fiber
Here are several options for a proper nutrition menu for weight loss. These are just examples of the most popular and good options breakfast, lunch and dinner, which are most often found in those losing weight. You can have your own proper nutrition menu for every day, taking into account individual needs.
Breakfast:
- Porridge with fruits/dried fruits/nuts/honey and milk (the most common option is oatmeal)
- Scrambled eggs with whole grain bread
- Sandwiches with whole grain bread or crispbread
- Oatmeal (mix eggs and oatmeal and fry in a frying pan)
- Smoothie made from cottage cheese, milk and banana (it is advisable to add complex carbohydrates - bran or oatmeal)
- Whole grain cereal with milk
Read more about healthy breakfasts in the article: Breakfast for weight loss: all healthy breakfast options.
Dinner:
- Cereals/pasta/potatoes + meat/fish
- Stewed vegetables + meat/fish
- Salad + meat/fish
- Vegetables/side dish + legumes
Lunch is the most “democratic” meal, here you can choose almost any combination of products to your taste.
Dinner:
- Vegetables + lean meat/fish
- Vegetables + cheese + eggs
- Cottage cheese
- Kefir with fruits
Read more about proper dinner in the article: What can you eat for dinner to lose weight: 7 best options.
Snack:
- PP baking
- Nuts
- Fruits
- Dried fruits
- Cottage cheese or white yogurt
- Whole grain bread/crisps
From the proposed options for breakfast, lunch and dinner, create your own your own healthy nutrition menu for every day. Calculate the calorie content of dishes yourself based on your portions and specific products. By the way, with modern gadgets this is easy enough to do.
It’s easy to gain weight, but getting back to your desired weight is much more difficult. Cheerful holidays with abundant feasts, alcoholic and carbonated drinks, endless snacks on the run and dry food, reluctance to have breakfast, as this “will have a bad effect on the figure,” and many other similar situations become the reason why the scales show 5-10, otherwise and 20-30 kilograms more than needed.
Today, for sure, even a child will answer that to lose weight you just need to stick to proper nutrition, exclude some foods - and then life will literally become easier. But what does this phrase mean? And what are the basics? It's time to find out the answers to the questions that concern many women and men!
Proper nutrition - how is it?
In short, this is the basis of a healthy lifestyle, on which not only weight, but also physical and even psycho-emotional state directly depends. Nutrition is a physiological need that occupies the first stage, and all other human desires are already “started” from it (this is explained by the peculiar “pyramid of needs” of the American psychologist Abraham Maslow). Food is the cure for all diseases. But recently, unfortunately, it has turned into a cult.
Healthy nutrition involves the intake and absorption of substances necessary to replenish expended energy and regulate the functioning of all systems. human body, tissue restoration and construction.
The main principles of proper nutrition
Before joining a new one, healthy life it is necessary to study this issue in more detail. If you grasp all the nuances, it will not be difficult to understand how to handle food in everyday life. So, the basics of proper nutrition for weight loss:
- Varied, balanced, fractional menu. Firstly, such a diet will not get boring, and secondly, it is a guarantee that the body receives all the substances it needs every day. You need to eat in small portions, keeping the main meals and adding 2-3 additional ones (snacks).
- Fresh products. During long-term storage, almost all of them lose beneficial properties, so it is better to buy food daily.
- A list of basic rules for proper nutrition for weight loss cannot exist without fresh vegetables and fruits. Due to their fiber content, they improve metabolic processes and have a positive effect on the gastrointestinal tract. And vitamins and elements are necessary for the absorption of food and strengthening protective forces body.
- Monitor product compatibility. Some of them cannot be consumed together, as this leads to the formation of a large amount of toxins and waste in the body.
- Change your diet according to the seasons. In summer, most of the diet should consist of foods of plant origin, and in winter it is necessary to include foods containing fat and protein.
- Learn to correctly calculate the required daily calorie intake. An imbalance in this matter most often becomes the reason for the appearance of extra centimeters on the hips.
The place of fluid in proper nutrition
Water plays a major role in the human diet. The basics of proper nutrition for weight loss include consuming enough liquid, namely 1.5 liters per day. It is advisable to take into account only plain water.
In general, opinions differ significantly on whether tea and coffee are considered the same liquid that a person needs. Some say that this marketing ploy was thought out back in the 1990s, when bottled water appeared, and it had to be advertised somehow. On the other hand, drinks such as coffee and tea (and the first of them should not be included in a “healthy” diet) accelerate the process of removing fluid from the body, and therefore none of the systems receives what it needs for proper operation water. However, it is best to adhere to the position that tea is an additional drink, and a simple liquid is the main one.
You can drink water any time you want. It is recommended to drink the first glass immediately after sleep, on an empty stomach.
Today, quite a lot of systems have been developed, there are a huge number of recommendations from specialists, and a person can only choose the option that best suits his lifestyle. Let's look at several healthy nutrition plans to make it easier to understand how to act.
Scheme No. 1.
Meals | |
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Fresh grated carrots with honey. |
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Scheme No. 2.
Day of the week | |||
Monday | Rice soup with green peas and squid. | Vegetable stew. |
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Cottage cheese. | Oven-baked vegetables with meat. | Chinese chicken breast with boiled rice. |
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Omelette with vegetables. | Casserole with buckwheat and fish. | Fish cutlets. |
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Oatmeal porridge with nuts and fruits. | Vegetable soup with chicken. | Stuffed zucchini. |
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Fish pudding. | Pink salmon steak. |
Table No. 2 does not describe snacks; the menu does not even include teas. This doesn't mean they shouldn't exist. Light foods are great for snacking: fruits, vegetables and salads made from them, fermented milk drinks, diet cookies. It is also important not to forget about tea and plain water.
The third scheme is not a menu, but only a system that contains the basics of proper nutrition for weight loss.
Eating | Products |
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You must drink tea, coffee or juice in an amount of no more than 500 ml. | |||
Boiled egg and porridge (150 g) |
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Fourth | Water, coffee, juice or tea (up to 500 ml). | ||
Water or tea (500 ml). | Mushrooms, vegetables or salad from them (200 g), lean meat or fish/seafood (100 g). |
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Tea or juice (0.5 l). | The same as at 2 o'clock in the afternoon: carbohydrate (200 g) and protein (100 g) foods. |
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200 ml of kefir, milk or fermented baked milk. | 100 g of cottage cheese or other protein food. |
The calorie content of such a diet is about 1300 kcal.
What do nutritionists recommend for losing weight through proper nutrition?
Many people refuse breakfast because they think it will make them fat. This theory needs to be thrown out of your head, since it is the most important food of the day, and without it you cannot consider the basics of proper nutrition for weight loss. The nutritionist recommends:
- Be sure to have breakfast
- Don’t strictly limit your food consumption; you don’t even need to give up sweets forever.
- Diversify the menu as much as possible so that it is balanced, nutritious and does not get boring.
- Not starving is stressful for the body.
- Include more fruits and vegetables in your menu.
- Consume citrus fruits and pineapples, as they have the ability to burn fat.
- Avoid overly fried, salty, fatty and smoked foods.
- Don't forget to drink plain water.
Nutritionists consider cleansing with the modern Enterosgel sorbent a necessary step in any weight loss program. It actively absorbs only harmful wastes and toxins, which enter the blood in abundance during the breakdown of fatty deposits. It is these toxins that provoke diet-specific nausea, an unpleasant taste in the mouth, bowel problems, dullness of the skin, and the appearance of pimples and blemishes on it. This sorbent fills the stomach well, thereby creating a feeling of fullness, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's take it for long courses, unlike other sorbents.
This table shows what your meals might be during the day.
Eating | Option 1 | Option 2 | Option 3 | Option 4 | Option 5 |
Cereals covered in yoghurt, fruit and coffee/tea. | Rice porridge with dried fruits and green tea. | Buckwheat salad and tea. | Oatmeal with baked apple and tea/coffee. | Cottage cheese casserole and toast with butter, juice or green tea. |
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Yogurt and walnuts. | Banana and kefir. | Rosehip decoction and cottage cheese. | Apple and yogurt. | Banana and yogurt. |
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Fish soup, stewed vegetables, boiled chicken breast, compote | Vegetable soup, goulash, mashed potatoes, juice, vegetable salad. | Dark rice, cereal soup, baked fish, vinaigrette. | Borscht, buckwheat porridge, chicken cutlet, compote. | Cabbage soup, fish cutlet, mashed potatoes, juice. |
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Yogurt or cottage cheese. | Toast with cocoa, cottage cheese. | Yogurt with figs or dried apricots. | Fruit salad, crackers. | Dried fruits with nuts and yogurt. |
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Vegetable salad with grilled fish, yogurt. | Vegetable stew with fish and bran bread, tea. | Chicken fillet with vinaigrette, green tea. | Vegetable stew and ham, tea. | Steak with vegetable salad and green tea. |
Cooking method and its role in proper nutrition
The main nutritional rules of which were described above also include special methods cooking. So, it is better to avoid using frying pans altogether, because overcooked food is bad for the stomach and liver. Ideal cooking assistants would be a slow cooker, a double boiler, an air grill and a simple saucepan. You can also bake food in the oven.
Conclusion
It’s not difficult to remember the basics of proper nutrition for women to lose weight, but the result after switching to a healthy menu will be noticeable very soon, and you can notice it not only in your figure, but also in your appearance. general condition health.
The functioning of the gastrointestinal system plays a vital role for the entire body, although many people do not know about it. The strength of the immune system mainly depends on it, because protective cells originate in this organ. Eating healthy means inside and out!
Proper weight loss means losing weight without harm to health and proper nutrition- its basis. There is one universal remedy, which helps everyone lose weight without exception, and today we’ll talk about it.
Clinical picture
What doctors say about losing weight
Doctor of Medical Sciences, Professor Ryzhenkova S.A.:
I have been dealing with weight loss problems for many years. Women often come to me with tears in their eyes, who have tried everything, but there is either no result, or the weight keeps coming back. Previously, I advised them to calm down, go back on a diet and do grueling workouts in gym. Today there is a better solution - X-Slim. You can simply take it as a nutritional supplement and lose up to 15 kg in a month absolutely naturally without diets or exercise. loads This is completely natural remedy, which is suitable for everyone, regardless of gender, age or health status. At the moment, the Ministry of Health is holding a campaign “Save the inhabitants of Russia from obesity” and every resident of the Russian Federation and the CIS can receive 1 package of the drug FOR FREE
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Principle healthy weight loss is based on this proper nutrition and can be revealed in just one phrase: you should not starve yourself to lose weight. Many diets offer severe dietary restrictions that will undoubtedly lead to weight loss. But whether this is useful is a very controversial question.
Any, even the newest and most sophisticated diet is based on a simple formula: if you consume more calories than you burn, then weight gain will only be a matter of time. Conversely, if you burn more calories than you consume from food, you will undoubtedly lose weight.
The greater the difference between getting and burning, the faster you will turn into a slimmer person. But this is a very simplified diagram, and in order to find out how to lose weight correctly, we need to look at it in more detail.
Proper weight loss
First you need to analyze what led you to obesity. Perhaps you like sweets, flour, or baked goods. Or maybe you eat a lot and rarely, or don’t have time to eat at work and compensate for it all with a hearty dinner and midnight snacks. But there are also those girls who inherited obesity, and with them a slow metabolism. Decide for yourself which group you belong to and this will greatly help you in the future to compile the right plan losing weight.
Proper nutrition for weight loss does not mean completely giving up your favorite treat, why deprive yourself of such pleasure. But everything should be in moderation.
Let's move on to the practical part and find out how to lose weight correctly without harm to your health.
Our readers write
Subject: Lost 18kg without dieting
From: Lyudmila S. ( [email protected])
To: Administration taliya.ru
Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to lose excess weight. I lead an active lifestyle, got married, live and enjoy every moment!
And here is my story
Ever since I was a child, I was a rather plump girl; at school I was teased all the time, even the teachers called me a little fluffy... this was especially terrible. When I entered the university, they stopped paying attention to me at all, I turned into a quiet, complex, fat crammer. I tried everything to lose weight... Diets and all sorts of green coffee, liquid chestnuts, chocolate slimms. Now I don’t even remember, but how much money I spent on all this useless garbage...
Everything changed when I accidentally came across an article on the Internet. You have no idea how much this article changed my life. No, don’t think about it, there is no top-secret method of losing weight that the entire Internet is replete with. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total, 18 kg in 2 months! I gained energy and a desire to live, so I joined the gym to tone up my butt. And yes, I finally found it young man, who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I’m just remembering everything from emotions :)
Girls, for those of you who have tried a bunch of different diets and weight loss techniques, but have never been able to get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!
Go to article>>>
What do we need
If you are determined to stick proper weight loss, then the first thing you need to do is buy a kitchen scale. I often had to communicate with professional athletes who were drying out before competitions (losing a lot of weight during short terms) and they all used this little electronic assistant. Without it, it is simply impossible to analyze your diet, much less find out whether you are on the right track.
Counting calories is a tedious and routine task. But this must be done at least for the first couple of weeks. During this time, you will learn to analyze your diet, recognize portion sizes by eye, and find out the price of each calorie.
We also need a notebook. It should be drawn as follows:
Table: nutrition log
From this simple table you can see: the daily diet was only 1307 calories, although we ate a varied diet and received essential vitamins and microelements. To see the big picture, you need to create a diet for a week and try to follow it.
Remember: calories are a measure of energy that is made up of proteins, fats and carbohydrates. Eating 300 calories from protein and 300 calories from simple carbohydrates are not the same thing. If the first ones take a long time to digest, providing you with energy for long term, then the latter are instantly absorbed into the blood, which leads to the release of insulin and the accumulation of fat. This concept should be clearly understood.
Why do all these calculations? After you calculate the approximate daily calorie consumption, you need to subtract the total calorie content of the daily diet from the resulting figure and the resulting value must be positive (you still remember school mathematics). Only then will you lose weight. Even proper nutrition for weight loss may contain more calories than necessary - in this case, cut back on your diet.
(module Calorie needs calculator)
General principles of proper weight loss
For those who want to achieve serious results on an ongoing basis, you need to remember and learn the following principles:
Change your lifestyle and don't use short-term diets. Such diets promote fast weight loss, but when they are cancelled, the lost weight returns. Weight loss should be gradual. Losing one or two kilograms per week is considered a healthy option and eating right will be a big help.
I think everyone knows that now in Russia and in other countries there are a large number of overweight people. According to Russian Institute nutrition, more than 60% of women and 50% of men after 30 years have overweight. In connection with this problem, there are many diets that shout at every corner: lose 10 kg in a week, etc. Or: buy these pills, eat what you want, and lose weight. And people who don’t know how to lose weight rush to all these calls. As a result, the sellers of expensive pills became rich, but the excess weight was and remains. If you are reading this article, then it’s time to pull yourself together and apply proper nutrition to lose weight.
Proper nutrition is not a diet, as many people believe. This is not a temporary restriction of yourself, your loved one, in goodies for the purpose of losing weight. Proper nutrition for weight loss is a system and principles by adhering to which you can not only lose weight, but also become more energetic, healthier, and more active. The main conclusion is that you need to stick to proper nutrition not for a week or a month, but for your entire life.
People in many areas acquire various habits that help them live, and sometimes, on the contrary, hinder them. The way you eat today is your habit, perhaps established in childhood. As my mother fed, as she taught, everything continues to this day. And if you have problems with this habit, then you need to urgently get rid of it and change it to a good habit.
You can get used to proper nutrition, which will help you feel good throughout your life and maintain a normal weight, in 3 weeks. This is the minimum time that needs to be allocated to get used to healthy foods, a new diet, and a new lifestyle. The first days you will be “broken”, you will be drawn to familiar foods, but you don’t give up. And after 3 weeks you will easily be able to look at your previously favorite sausage (cakes, chips, hamburgers, soda, fried meat - underline what is necessary). What is proper nutrition for weight loss?
Proper nutrition for weight loss - basic principles.
Well, are you ready to become slim and healthy? Then carefully study the principles of your new diet. Proper nutrition for weight loss requires quite a lot of study.
Water is the source of life.
Life without water is unthinkable. You simply owe it to yourself to learn to drink enough water every day. This is the first step you need to take to lose weight and get healthier. An adult should drink 30-40 ml of water per 1 kg of body weight every day.
Example, your weight is 60 kg, multiply by 40, we get 2.4 liters. If the weight is more than 100 kg, then multiply by 30 ml.
Children have different standards. Look at the table with children's standards. As you can see, children need even more water than adults. Therefore, teach your children to drink enough and do not forbid them to drink food if they want.
What do we consider water? Of course, the usual one clean water without gas. You can also include green tea without sugar and herbal infusions/teas in this amount. That's all. Soups, milk, juice do not count.
It is important not just to drink water, but to drink it correctly. It is important to drink most of your water in the first half of the day.
| When a person wakes up in the morning, he is severely dehydrated, because at night he sweated, breathed, went to the toilet, that is, he lost fluid, but did not replenish it. Water your cells in the morning - drink one glass of water (250 ml) immediately after waking up in small sips. |
| Next, you need to drink 1 glass of water 15 minutes before each meal. In this way, the intestines will “wash”, excess mucus will be washed away, and food will be absorbed better. |
| You should also be sure to drink a small amount of water after each visit to the toilet. That is, the principle applies: lost fluid - replenished. During physical training You also need to drink water in small sips. |
| Drink the rest of the water in small sips between meals. It is better to always carry a bottle of water with you - this is a very good habit. All my clients (who did not have kidney problems) began their journey to proper nutrition by learning to drink water. At first, some people don’t like it, so they have to force themselves to drink. But over time, you can no longer imagine yourself without water. |
Many people also have a question: If I drink a lot, will I constantly run to the toilet? But I can’t afford this with my job... I answer: for the first 7-10 days, trips to the toilet will indeed be more frequent. Next, the body will get used to the water and will not excrete it in such quantities. Healthy man A person who drinks enough fluids should go to the toilet on average every 2 hours.
If it is not possible to run to the toilet often in the first days, then start drinking not all your quota all at once, but gradually.
Another popular question: If I drink a lot, will I get swelling? I answer: no, if you drink as I described above. On the contrary, if there was swelling, it will go away within the first week. This has been tested on many of my clients who came with excess weight and swelling. When the body does not have enough water, it stores it. If there is enough water, then the excess supplies will go away.
If you still have questions, ask them in the comments!
Eat little and often.
Everyone has heard this slogan. But few people do this. Most of the population eats a large dinner at home, and during the day is content with snacks on the go. IN best case scenario has lunch in a cafe or canteen. There is often simply no time for breakfast. This diet is guaranteed to lead to weight gain. Let this happen not at age 20, but a little later.
Breakfast is a very important meal of the day. There is no way to do without it. Now I will not dwell in too much detail on the importance of breakfast; I wrote a separate article about it. Check it out at. For breakfast you need to eat, which will charge you with energy. This is porridge, maybe milk, or porridge with eggs (omelet) or meat.
There should be two snacks a day: morning and afternoon. For a morning snack (between breakfast and lunch) you can eat fruit (complex carbohydrates), fresh vegetables or vegetable salad with a boiled egg, a handful of nuts. For the second snack (between lunch and dinner) it is better to give preference (drink a glass of kefir, eat 100 grams of cottage cheese with herbs or cottage cheese casserole).
Lunch is the largest calorie meal. For lunch you can have soup, for the main course - a piece of fish, meat, poultry with vegetables. When losing weight, you can no longer eat any carbohydrates for dinner (that is, you can’t eat porridge, pasta, bread). Dinner consists of two components: protein + vegetables.
There should be a gap of 3-4 hours between meals. Avoiding food for too long can lead to low blood sugar levels and extreme hunger. As a result, you are drawn to, which serve as the fastest source of glucose (sugar). And there is a high probability of overeating.
So, proper nutrition for weight loss should be based on a regimen. Everyone adjusts their time to suit themselves.
Protein product - meat, fish, seafood, lean poultry (chicken or turkey), soybeans, cottage cheese.
Replace bad foods with healthy ones.
Everything here is extremely simple. Stop poisoning yourself with all sorts of nasty things with a bunch of chemical elements. Choose alternative natural products. Remember, your body is not a garbage pit into which you can throw whatever your heart desires. Chemistry has the ability to accumulate in cells. This is a ticking time bomb. If you ate chips today and washed them down with cola, then nothing will happen. But after a certain amount of time of regular ingestion of such food, a malfunction will occur at the cellular level.
And some kind of disease will definitely appear. This could be a stomach ulcer, cirrhosis of the liver or cancer. And you will not be able to sue the producers of this so-called food. Have you noticed that diseases are now much younger? Nowadays, young people and children suffer from old age diseases. Why? We are used to shifting all the blame onto the environment. But nutrition is more to blame.
Answer, did our grandfathers and great-grandmothers eat chips, crackers, store-bought mayonnaise, ketchup, sausages, and modern confectionery? No. Their food was natural. There is even a saying: cabbage soup and porridge are our food. And before, on such food they grew up healthy and strong. Because the porridge was made from whole grains, and not peeled and polished. Whole grains are a storehouse of all nutrients.
And now, from early childhood, children eat all this “chemical” industry, which accumulates and accumulates. And if the mother decides to “please” the child with something healthy, she will cook him porridge from white rice (which has nothing healthy, just starch) or pasta from premium flour (the same story as with rice - zero benefit). And he will buy “children’s” sausages in the store, which must be pink ( pink in sausages due to sodium nitrite, a cell killer).
We draw a conclusion - we read the labels in the store and choose healthy products. If these are grain products, they should be minimally purified. Rice - only brown, unpolished rice (it is in the shell that contains the necessary nutrients), pasta - only from durum wheat, and even better, second grade. Flour - only whole grain or buckwheat, oatmeal, corn, rye. Yogurt - only natural, without dyes and sugar (it is better to make it yourself).
Ban on “food waste”.
Ban yourself from buying products that can hardly be called food. This is outright garbage. This includes all industrially produced fast food, store-bought sauces, smoked products, soda, and sausage. Also remove from your life products made from white flour, purified of all useful substances.
Naturally, proper nutrition for weight loss excludes most sweets and baked goods made from white flour from the diet.
In fact, it is possible from good products cook delicious food. For example, I periodically bake pizza for my children, they love it very much. I make the dough without yeast, using kefir and cottage cheese. Instead of white flour, I use whole wheat flour and a little oatmeal. I also add oat or wheat bran to the dough (bran is the best source, which is very necessary for weight loss and a healthy lifestyle). As a filling I use chicken breast (baked or stewed) and cheese. I make the sauce myself from tomatoes or tomato paste.
Thus, almost any recipe can be modified to suit you by replacing harmful products to useful ones.
Proper nutrition for weight loss - menu for the week.
Now we get to the most interesting part. I’ll say right away - this is not a diet where you need to eat exactly as it is written. This is simply a guideline for substituting available products. You don't have to cook something new every day. You can cook for 2-3 days at once and eat the same thing for 2 days. The main thing in proper nutrition is to adhere to the principles, choose healthy foods and cook them with minimum quantity fat or no fat at all.
In this table I will simply write which ones there are options for breakfast, lunch, dinner and snacks. The menu is designed for approximately 1200-1300 kcal. If you are actively involved in sports, then the portions need to be slightly increased. By following the links highlighted pink, see recipes for cooking.
Take lunch boxes from home to work if there is no café with healthy food nearby.
| Breakfast | Snack | Dinner | Snack | Dinner | Snack |
| Fresh vegetable salad 250 gr. (cabbage, beets, carrots, bell pepper, cucumber, tomato, lettuce), seasoned with lemon juice and 1 tsp. flaxseed oil + stewed chicken breast without skin 100 gr. + buckwheat porridge without oil 2 tbsp. | 150 gr. | 200 gr. + vegetable salad 250 gr. | Boiled egg + 1/2 grapefruit or orange | 150 gr. + fresh or baked vegetables 200 gr. | |
| Omelet from 1 egg and 3 egg whites + 200 gr. | 10 almonds or 5 walnuts | Boiled beans with tomato 100 gr. + 100 gr. + fresh or stewed vegetables 200 gr. | Low-fat cottage cheese 50 gr. with apple, pear, peach or orange | Kefir 1 tbsp. (if you go to bed late) | |
| Low-fat cottage cheese 150 gr. + 2 kiwis | Fresh fruit 200 gr. | 200 gr. + vegetables 200 gr. | Kefir 1 tbsp. | 150 gr. + vegetable salad | Kefir 1 tbsp. (if you go to bed late) |
| Whole grain oatmeal with milk 150 gr. + 50 gr. any berries | 1 boiled egg | 350 gr. + whole grain bread | 100 gr. | Steamed or baked chicken cutlet + | Kefir 1 tbsp. (if you go to bed late) |
| Buckwheat porridge with milk 150 gr. + 1/2 grapefruit | Boiled squid 50 gr. + fresh vegetables 100 gr. | Vegetable soup with second broth 250 gr. + piece of meat + piece of black bread | Milk 250 ml | 150 gr. + baked vegetables 200 gr. | Kefir 1 tbsp. (if you go to bed late) |
| Natural yogurt 200 gr. + 2 fruits | Boiled turkey 50 gr. + fresh vegetables 100 gr. | Buckwheat porridge 0.5 cups + 100 gr. turkey + 200 gr. vegetable salad | Veal 30 gr. + vegetables 100 gr. | Stewed or baked fish 150 gr. + vegetable salad 200 gr. | Kefir 1 tbsp. (if you go to bed late) |
| Cheese cheese 50 gr. + 1 tbsp. Ryazhenka + 200 gr. | Boiled fish 50 gr. + kiwi 1 pc. | 200 gr. + cauliflower boiled 100 gr. + Suluguni cheese 30 gr. + rye bread 2 pcs. | Chicken 30 gr. + vegetables 100 gr. | Tuna in its own juice 100 gr. + vegetable salad 250 gr. | Kefir 1 tbsp. (if you go to bed late) |
| with millet - 200 gr. | Kefir 1% 1 tbsp. | 200 gr. + boiled lentils 100 gr. + baked beef cutlet 100 gr. + seasonal vegetables 200 gr. | 1 fruit with | Fish cutlet 100-120 gr. + fresh vegetables 200 gr. | Kefir 1 tbsp. (if you go to bed late) |
Proper nutrition for weight loss - special notes: Boiled beets and carrots have , they should not be eaten while losing weight (but should be eaten raw). Potatoes can be eaten in soups. We remove white rice and pasta made from premium flour. We also exclude confectionery and baked goods made from white flour. For the holidays, you can prepare a salad with homemade mayonnaise, but don’t get carried away, as it contains a lot of calories. Add refined olive oil to hot dishes, and unrefined flaxseed or olive oil to salads. You cannot eat more than 2 egg yolks per day.
Proper nutrition for weight loss - delicious recipes.
First, watch the video, where in just 4 minutes you will see a lot interesting ideas and recipes for proper nutrition.
Oatmeal pancake with fruit.
You don't have to eat oatmeal in the morning. You can also cook buckwheat or brown rice. But you can prepare various interesting dishes from whole grain oat flakes, since they can partially replace flour. I offer an interesting recipe for oatcakes, because proper nutrition for weight loss is tasty and varied.
Ingredients:
- oatmeal - 40 gr.
- chicken egg - 1 pc.
- fruits or berries according to the season - 150 gr.
- natural yogurt - 2 tbsp.
- salt - to taste
If you are tired of porridge in the morning, then you can diversify the menu and make a pancake from oatmeal. This is done very easily. Mix 40 g in a bowl. oatmeal and one egg. Add some salt. Heat a non-stick frying pan well and place the resulting mixture on a dry and hot surface. Using a spoon, smooth the oatmeal over the entire bottom. Fry on both sides until light golden brown.
No need to fry until dark crusts. Eat this pancake with natural sugar-free yogurt, with fresh fruit or berries in season. And don't forget about green tea.
Chicken cutlets with vegetables.
In fact, cutlets can be made not only from chicken, but from other lean meats. You can add any vegetables that are in the refrigerator to the minced meat, or you can make the cutlets exclusively with meat. Proper nutrition for weight loss allows for both of these options. But you should adhere to the principle of gentle cooking - do not fry, but stew, bake, steam.
Ingredients:
- zucchini - 1/2 pcs. (in winter you can use cabbage)
- chicken breast
- onions - 0.5 pcs.
- garlic - 1 clove
- salt, pepper - to taste
Grate the zucchini, onion and garlic on a coarse grater. If you want, you can grind it in a blender bowl. Cut the chicken breast into small cubes. Combine chicken and vegetables, add salt and pepper. Form cutlets and steam them. You can also simmer the cutlets in a frying pan with water and soy sauce.
Instead of zucchini, you can take broccoli or cauliflower, which you need to boil a little first.
I most often bake cutlets in the oven. To do this, place the formed cutlets on a baking sheet lined with parchment and cover the baking sheet with foil. Foil will help the cutlets not to dry out, but to be juicy inside. Bake for 20 minutes, then remove the foil and bake for another 7-10 minutes to brown the cutlets.
If you are preparing these cutlets for lunch, then eat them with a side dish (buckwheat, brown rice, black bread, whole grain bread, boiled cauliflower, boiled beans, chickpeas or lentils - your choice) and a salad of fresh vegetables. If you dine with these cutlets, you don’t need a side dish, just fresh vegetables.
Grilled chicken steak.
Proper nutrition for weight loss welcomes low-fat sources of protein. And very good source The protein is chicken breast. Learn to cook it deliciously, it's not difficult.
Ingredients:
- large chicken fillet - 700 gr.
- olive oil - 3 tbsp.
- lemon - 1/2 pcs.
- garlic - 2 cloves
- paprika - 1 tsp.
- mustard - 0.5 tbsp.
- salt, pepper - to taste
Cut chicken fillet into steak pieces. That is, you need to cut the fillet lengthwise into fairly thin slices so that they cook quickly. Now prepare the dressing. Mix olive oil, juice of half a lemon, paprika, mustard, salt, pepper and finely grated garlic (or squeezed through a press) well in a bowl.
Pour the resulting marinade over the chicken steaks and mix with your hands so that the meat is all covered with the sauce. Cover the container cling film and place the chicken in the refrigerator to marinate. On average this process will take 1 hour.
Heat the grill pan well and fry the marinated chicken steaks without oil on both sides until golden brown. The grill pan allows you to fry meat without oil. If you don’t have such a frying pan, take one with a non-stick coating. These steaks can be eaten either for dinner with vegetables or for lunch with vegetables and a side dish. This amount is enough for 4 times.
Pizza without dough.
Proper nutrition for weight loss can delight you with various delicacies, for example, you can even treat yourself to pizza, which will only contain 110 kcal per 100 grams. You can eat this pizza for both dinner and lunch, adding fresh vegetables to it. The cake will be made from minced chicken, without using a test. It is very tasty, appetizing and healthy.
Ingredients:
- chicken fillet - 400 gr.
- onions - 1 pc.
- garlic - 3 cloves
- tomato - 1 pc.
- champignons - 2 pcs.
- low-fat cheese - 50 gr.
- tomato paste - 2 tsp.
- spices to taste (no monosodium glutamate)
First, make minced chicken fillet with onions and garlic. To do this, you can take a meat grinder or chopper. Salt the minced meat to taste. Take a baking dish and place the resulting minced meat on it, turning it into a thin pancake with your hands. Make it the same thickness.
Preheat the oven to 180 degrees and bake this chicken pizza crust for 20 minutes. Meanwhile, chop the ingredients for the filling. Cut the champignons into thin slices, the tomatoes into slices, and grate the cheese on a coarse grater.
Take out the crust, brush it with tomato paste, add mushrooms and tomatoes. Sprinkle everything with cheese and spices. Different herbs will give a good aroma. It could be oregano, basil or rosemary. Bake the pizza for another 15 minutes to melt the cheese.
Baskets of oatmeal with yogurt.
This healthy breakfast for those who are already tired of oatmeal in the morning and want variety. Making such baskets is not difficult. Make them for several days at once and then in the morning it will only take a couple of minutes to prepare breakfast.
Ingredients:
- banana - 1 pc.
- honey - 1 tbsp.
- oat flakes - 100 gr.
- flax seeds - 1 tsp.
- cinnamon - 1/2 tsp.
- natural yogurt and berries for filling
Place one peeled banana and honey into the blender chopper. Blend it into a smooth puree. In a separate container, mix the dry ingredients: oatmeal, cinnamon and flax seeds. Pour banana puree into this mixture and stir thoroughly. You will get a thick mass.
Take muffin or cupcake tins and grease them lightly with olive oil. Place 1 tbsp in each ramekin. oat mass. Using your hands, shape the dough into little baskets. Do this carefully so that there are no holes in the baskets.
Place the baskets in an oven preheated to 180 degrees to bake for 15 minutes. Remove the baskets from the molds and fill them with yogurt and seasonal berries/fruits. It turns out to be a very tasty breakfast. You will get energy, protein, and microelements.
Proper nutrition for weight loss and more is actually a very broad topic. And I cannot cover all the nuances in one article. Previously, we organized a three-month nutrition school, where we told people what to eat, why and why. Therefore, I assume that you may still have questions. Be sure to ask them in the comments, I will answer. And remember that your health and beauty are in your hands!
Eating and losing weight is the dream of many girls who, in pursuit of a slim figure, often experience the most stringent diets. Of course, a couple of weeks on cucumbers alone will help you lose a few kilograms, but after such hunger strikes, those losing weight often begin to reward themselves for the suffering they endured with buns and chocolates. And, of course, the weight comes back quickly.
In addition, such “jumps” are very harmful to the body in general and metabolism in particular. Proper nutrition for weight loss is by no means strict diets and not episodic fasting. This is a certain way of life. And in order to gain slimness and finally achieve the desired size, you will have to reconsider your habits and diet once and for all. However, the good news is that proper nutrition does not mean giving up delicious food and a constant feeling of hunger. But there are certain rules here, and those who want to lose weight should be aware of them.
Losing weight for health benefits
And nutritionists support this trend. In their opinion, the diet menu for weight loss should be varied so that the body receives all nutrients, vitamins and microelements in sufficient quantities. But it should also be tasty, because constant stress from hunger and boredom from monotonous, tasteless food are not good for either the psyche or the body.
Principles of nutrition for weight loss
Before you start creating a menu, you need to understand some principles healthy eating. Let's consider the main ones:
Eat small and often
It is best to divide the entire daily diet into 5 meals and eat at the same time, and last time You should eat food 2-3 hours before bedtime. This system does not allow the body to starve too much - which means you will not overeat. Fractional meals for weight loss are irreplaceable.
Give up fast food
This includes not only hamburgers, but also any semi-finished products, sausages, sausages, french fries, canned food, shawarma, etc. Ready-made food is extremely high in calories, contains a huge amount of preservatives, artificial colors and flavors that give it an appetizing smell and taste, as well as fatty or hot sauces. In addition, in fast food establishments, hundreds of servings are made using the same burnt oil, which contains carcinogens. If you still have doubts, think about this - one standard set of a hamburger, a glass of cola and a bag of French fries is 1200-1400 calories, that is, almost the daily requirement, but at the same time there are no vitamins or healthy fiber in such a lunch and almost no proteins. But in excess there are saturated fats and simple carbohydrates. The conclusion is obvious.
Chew your food thoroughly
Experiments have proven that if you chew your food about 40 times, you can lose some weight without changing your eating habits. And when combined with a healthy diet, this simple technique gives truly amazing results. Thoroughly chewed food is easier to digest, and in this case we eat much more slowly and the brain receives a signal of satiety in time, which eliminates the risk of overeating.
Drink water
Water is a catalyst for all life processes. Two liters clean drinking water per day will help speed up metabolism, remove toxins in a timely manner and avoid fluid retention - that is, edema. Remember that the concept of “water” does not include tea, coffee, juices and other drinks: for example, black tea and coffee, on the contrary, dehydrate the body, and fruit juices and drinks contain sugar. This does not mean that you should not drink juice, but for the body, juice is more of a food than a liquid.
Keep track of your balance
For health, well-being and slimness, we need proteins, fats, and carbohydrates. Approximate balance: 75 g protein: 60 g fat: 250 g carbohydrates: 30 g fiber. Protein food is necessary for building muscle tissue, fats – for proper brain function and nervous system, as well as for the skin, and carbohydrates give us energy.
Calculation of daily calorie content of consumed foods
To find out how many calories you need per day, you can use one of the calorie calculation formulas. The most commonly used formula is Tom Venuto. She looks like this:
66 + (13.7? weight in kg) + (5? height in cm) - (6.8? age) – for men;
655 + (9.6? weight in kg) + (1.8? height in cm) - (4.7? age) – for women.
We multiply the resulting figure by the coefficient physical activity:
1,2 – sedentary image life;
1.38 – moderate physical activity (workouts, running, swimming, long walks 1-3 times a week);
1.56 – high physical activity (intense sports training 3-5 times a week);
1.73 – very high physical activity (daily intense physical activity);
1.95 – maximum degree of physical activity (intense daily workouts, heavy physical work).
The end result will be your daily calorie intake, at which your weight will neither increase nor decrease. The diet menu for weight loss should contain fewer calories. However, doctors do not advise sharply reducing the caloric content of the diet by more than 20%, otherwise you can harm the body and slow down the metabolism. As you lose weight, your calorie intake needs to be recalculated.
Products for weight loss
One apple and one chocolate candy contain approximately the same amount of calories. However, from the point of view of healthy eating, this is not the same thing at all. A diet for weight loss should contain foods rich in vitamins and amino acids, which also reduce hunger and speed up metabolism.
Cabbage
This vegetable is rich in vitamins A, C, E, K and B vitamins, fiber, and also contains a lot of calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, and fluorine. With all this richness, cabbage contains few calories, but the body spends a lot of energy on its processing. In addition, you can prepare many different dishes with cabbage - salads, soups, casseroles, meatballs, cabbage rolls and much more.
Fish
Sea fish contains polyunsaturated acids - those very important Omega-3s for the body, as well as vitamins A, D, E and K. Fish is an almost ideal protein. But frying in a large amount of oil negates the benefits, so it is better to give preference to boiled, steamed or baked fish.
Chicory
This dried and ground root was once used as a cheap coffee substitute, but recent years it has found wide application in nutrition for weight loss. It contains inulin, a substance that normalizes metabolic processes. Chicory acts as a mild diuretic, removing excess fluid; it also dulls the feeling of hunger. You can drink a drink made from chicory at any time of the day - it really tastes like coffee, but there is no caffeine in it.
Buckwheat
Buckwheat rich in iron, vitamins B1, B2, B6, PP, P, it also contains iodine, calcium, phosphorus. Buckwheat not only quickly fills you up, helping to keep you feeling full longer, but also improves the functioning of the gastrointestinal tract, and also lowers cholesterol levels. Therefore, buckwheat porridge on water is one of the favorite dishes of fashion models and ballerinas.
Muesli
If you don't like buckwheat, eat muesli. They are made from whole grain flakes, so they contain a lot of fiber, which causes quick satiety and improves bowel function. Sometimes nuts, seeds and dried fruits are added to muesli, which improves their taste, but adds calories. However, these muesli options are still very healthy. Breakfast cereals with a high sugar content, with added dyes, flavors, preservatives, and candied fruits should be avoided - they have nothing to do with a healthy diet. To lose weight, you need to eat muesli for breakfast, pouring 5-6 tablespoons of dry cereal with low-fat milk or natural yogurt.
Forget about these products!
You can't lose weight without sacrificing some bad habits. Review your menu and eliminate it forever following products:
- Sausages, sausages;
- Candies, preserves, jams (only natural dark chocolate in small quantities or jam made with sweeteners is suitable);
- Chips, crackers and other snacks;
- Anything fried (especially deep-fried);
- Margarine, refined vegetable oil. If you can’t do without them, replace them with natural butter or olive oil;
- White bread and pastries;
- Sweet carbonated drinks and ready-made packaged juices;
- Confectionery;
- Lard, bacon, fatty meats;
- Smoked meats and pickles;
- Fatty sauces, especially mayonnaise.
