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 an individual, as well as by diet. Slow metabolism, combined with poor nutrition, causes fat deposits, which harm not only the figure 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 eating 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. This pattern is often seen after completing many diets.
You can not eat too much. Excessive food causes obesity.
You must not drink food. It is best to drink water twenty minutes before meals.
Natural products should be preferred. Eliminate foods that contain unnatural food additives.
You should not completely rule out fats, their absence slows down the absorption of vitamins involved in metabolic processes.
It is important to follow the diet, ie the daily meal to be at the same time.
Remove the fries, replace them with boiled, baked or steamed.
Drink at least two liters of water a day.
Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, among which there should be light snacks.
Breakfast should be a very important meal - it can either make or break your day.

Product selection

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

Confectionery and flour products.
Chips.
Smoked meats, which include sausages that contain a lot of spices, fats and excessive salt.
Instant porridge containing starch and various flavor enhancers.
Chocolate containing less than seventy percent cocoa.

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

For weight loss, you should prefer low-calorie foods, foods that help improve digestion, break down fats and reduce appetite:

Olive oil helps remove toxins from the liver and the rapid breakdown of fats, has the ability to reduce appetite.
Buckwheat helps suppress hunger, improve digestion and lower cholesterol.
Oatmeal satisfies hunger for a long time, promotes the elimination of toxins due to the fiber contained in the composition.
Ginger is known for its remarkable metabolic stimulating properties, which is especially important for weight loss. Used in many diets.
Hot spices, especially chili peppers. They stimulate sweating, which is an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
Small amounts of nuts help in weight loss, as they suppress the appetite.
Dark chocolate with a cocoa content greater than seventy percent, which speeds up blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
Honey reduces appetite and improves digestion.
From fruits, pineapple and kiwi, lemon and other citrus fruits are especially distinguished for their fat burning properties, which also reduce appetite.
Vegetables are low-calorie foods, rich in vitamins and minerals, as well as fiber.
Mushrooms prevent the formation of cholesterol and cleanse toxins.
Fermented dairy products, especially kefir, are essential 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 amount of nutrients:

Protein is needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are usually divided into simple (easily digestible) and complex (indigestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. The complex carbohydrates found in fruits, vegetables and bread are good for the body.
Fats are required for good nutrition, but in limited quantities - the daily dose does not exceed thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, lower cholesterol levels. Vegetable oils are a source of unsaturated fats. Animal fats, meat, lard, increase cholesterol levels.
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 in the absorption of food, are especially important for weight normalization.

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

Depending on your body characteristics and lifestyle, everyone 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 obtained at a rate of two grams per kilogram of body weight. For example, take a body weight of 60 kg 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. Multiply by four, because one gram of carbohydrates is equal to four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add the two totals - 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
Based on a daily caloric requirement of 1, 300, fat has 220 calories, or about 24 grams, because one gram of fat equals nine calories. This is the main rule for weight loss - the amount of fat should not exceed twenty percent of the daily calorie content.

It is not difficult to find out the caloric content of individual foods using special tables that can be found both on the Internet and in many cookbooks, but calculating the caloric content of various cooked dishes will be more difficult. To do this, you need to add the calorie content of all the products that make up the dish. And calculate how many calories it has per serving.

To calculate the caloric 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 cereal increasing three times) and multiplied bycalorie content of one gram of dry cereals.

Energy plan for each day

The daily volume of calories is distributed during 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, then the snack should be between ten and eleven. Afternoon snack should be no later than 16: 00 and dinner three hours before bedtime.

Menu for the week

Breakfast should include protein foods: boiled eggs or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. Apples or pears can be used from fruits.
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: casserole with fish or vegetables, poultry, cottage cheese, fermented milk, varenet, kefir or yogurt.

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

day: protein (chicken, eggs, squid) and vegetables.
day: protein only - meat, fish, cheese.
day: only carbohydrates - 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.
Among the main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

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

Wednesday

Breakfast: oatmeal with apple, tea.
Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
Dinner: soup with meatballs without potatoes, vegetable stew, ham, tea.
Intermediate main meals: nuts - a few pieces, yogurt, fruit salad, cookies.

Thursday

Breakfast: casserole with cheese, toast, juice or tea.
Lunch: borscht, cutlet, buckwheat, compote.
Dinner: chicken fillet, vinaigrette, tea.
Intermediate main meals: apple, yogurt, nuts, dried fruits.

Friday

Breakfast: rice porridge, dried fruit, tea.
Lunch: vegetable soup, goulash with puree, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
Among the main meals: kefir, banana, cottage cheese, cocoa.

Saturday

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

Sunday

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

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

Days of fasting

Fasting days are recommended for everyone in order to improve their health, regardless of whether they need weight control. this allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. In order to avoid weight gain, it is recommended to fast twice a month. And for weight loss - once a week. Preferably the same day.

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

Kefir diet. During this period, only kefir is used for food. In six doses, drink up to two liters during the day.
Diets with apple. Two kilos of apples are eaten a day.
On fasting days with cucumber, one and a half kilos of cucumbers are used in five receptions.
Fasting days with juices, the volume of which is about two liters. Vegetable juices are preferred.

Recipes for proper nutrition

Salads

Salad with celery and cabbage. Ingredients: 4 stalks of celery, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is possible), lemon juice, parsley or dill. Combine chopped cabbage and celery, chopped cucumber and onion. Season with the juice of half a lemon and olive oil, stir and bring to a boil. 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, chop them finely. Season with pepper, pour over with vegetable oil and lemon juice, sprinkle with herbs.

Main courses

Bonn soup for fat burning. For the soup you need celery root, cabbage forks, four tomatoes, six small onions, three peppers, salt and spices at will. Finely chop the vegetables, add water and cook until soft. Add spices and seasonings, instead of salt soy sauce can be used.
Beef with broccoli. Ingredients: 500 grams of beef, two onions, two carrots, 300 grams of broccoli, two peppers, salt, black pepper, flour. Cut the meat into small pieces, fry with the onions and carrots until golden brown. Sprinkle with flour and water to cover the ingredients. Simmer on low heat for about two hours. Add the chopped peppers and broccoli, season with salt and pepper and simmer for another half hour. Sprinkle with herbs before serving.

desserts

Casserole with cottage cheese. 250 grams of cottage cheese, 1 tablespoon sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons semolina and 100 milliliters of milk. Mix the milk with the semolina, let it stand for a while. Beat the eggs with sweetener and salt. Mix all the ingredients, if you want, you can add berries or fruit. Pour into a form greased with butter and sprinkled with semolina and put in a preheated oven at 35 degrees.
Baked apples with cinnamon and honey. Peel the apples, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle with chopped nuts on top. Put the finished apples in a pan. Fill with water until it reaches half of the apples. Put in a preheated oven at two hundred degrees for 20 minutes.

How to supplement proper nutrition

A healthy diet should contain adequate amounts of vitamins and minerals. It is especially incomplete in the cold season. Therefore, you should take extra supplements of vitamins and minerals.

An important precondition for achieving results in the fight against excess weight is a comprehensive approach. This is not only a proper diet, but also an active lifestyle, regular walks in the fresh air, exercise, use of various massage methods>and slimming baths.

Blitz Tips

Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach for food.
Exercise is best done before breakfast.
The more carefully you chew the food, the faster the satiety will come.
If you feel hungry, drink a glass of water, we often confuse the usual thirst with the desire to eat something.
Fruits, bananas and mangoes are the richest in calories, so it is best not to use them during periods of intense weight loss.
Use soy sauce as a salt substitute. It has the property of fast saturation.
Limit fried foods.
Do not forget the days of fasting.