Proper nutrition for weight loss - the 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 by diet. Slow metabolism, combined with poor nutrition, causes fat deposits, which damage 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 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 a dramatic increase in weight. This example is often seen after completing many diets.
You can not eat too much. Excess food causes obesity.
You should not 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 fats, their lack slows down the absorption of vitamins contained in metabolic processes.
It is important to follow the diet, so the daily meal should be at the same time.
Eliminate fried foods, 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, among which there should be light meals.
Breakfast should be the most nutritious meal of the day and the lightest dinner ever.

Product selection

Adequate nutrition is a prerequisite for weight stabilization and maintaining 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 the accumulation of fat:

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

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

For weight loss, you should give priority to 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 fibers contained in the composition.
Ginger is known for its extraordinary properties for boosting metabolism, 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 of more 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 are distinguished especially for their fat burning properties, which also reduce appetite.
Vegetables are low-calorie foods rich in vitamins and minerals, as well as fiber.
Fungi prevent the formation of cholesterol and cleanse toxins.
Fermented milk products, especially kefir, are needed to cleanse the body and normalize digestion.
Green tea speeds up metabolic processes.
A glass of red wine before a meal significantly reduces appetite.

diets

Proper nutrition requires regular intake of the necessary amount of nutrients:

Proteins are needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, goldfish.
Carbohydrates are usually divided into simple (easily digestible) and complex (insoluble). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables and bread are beneficial to the body.
Fats are required for good nutrition, but in a limited amount - the daily amount is not more than thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, lower cholesterol. 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 are especially important for weight normalization, which help in 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 your body characteristics and lifestyle, everyone needs a certain amount of calories, on average this amount is about 1300 calories per day. Based on daily calorie intake, it is determined:

The amount of protein is taken in the amount of two grams per kilogram of weight. For example, take a body 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 carbohydrate is equal to four, we get 600. In this case, the portion of simple carbohydrates (sugar, honey) should be no more than ten percent.
Then we add the two sums taken - 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
Based on a daily requirement of 1300 calories, fat has 220 calories, which is about 24 grams because one gram of fat equals nine calories. This corresponds to 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 online and in many cookbooks, but calculating the caloric content of different cooked dishes will be more difficult. To do this, you need to add the caloric 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 (number three is taken based on the fact that the mass of cooked cereal increases three times) and multipliedwith the caloric content of one gram of dried cereals.

Energy plan for each day

The daily volume of calories is distributed throughout the day:

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

Breaks between meals should not exceed four hours. So if breakfast drops to 7: 00 and lunch to 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 or scrambled eggs, cottage cheese, meat, as well as whole grains, 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: salad with fruits or vegetables, juice, yogurt or cottage cheese.
Dinner: fish or vegetable casserole, poultry, cottage cheese, fermented baked milk, varenets, kefir or yogurt.

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

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

Tuesday

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

Wednesday

Breakfast: oatmeal with apples, tea.
Lunch: cabbage soup, mashed potatoes, kitten, juice.
Dinner: soup with meatballs without potatoes, stew with vegetables, bacon, tea.
Between main meals: nuts - a few pieces, yogurt, fruit salad, biscuits.

Thursday

Breakfast: casserole with toast, toast, juice or tea.
Lunch: borscht, chicken kitten, buckwheat, compote.
Dinner: chicken fillet, vinegrette, tea.
Among the main meals: apples, yogurt, nuts, dried fruits.

Friday

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

Saturday

Breakfast: scrambled eggs, salad with fresh vegetables, a slice of bread, milk tea.
Lunch: vegetable soup, chicken, vinegrette, compote or juice.
Dinner: beef stew with broccoli, juice or tea.
Between 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 to improve their health, regardless of whether weight control is necessary. this allows you to cleanse the body of unnecessary toxins, reduce 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 is used for food. In six doses drink up to two liters during the day.
Diets with apples. Two kilograms of apples are eaten per day.
On cucumber fasting days, a pound and a half of cucumbers are used in five receptions.
Days of fasting with fluids, the volume of which is about two liters. Vegetable juices are preferred.

Proper nutrition recipes

Salads

Salad with celery and cabbage. Ingredients: 4 celery stalks, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is possible), lemon juice, parsley or dill. Combine minced cabbage and celery, finely chopped cucumber and onion. Sprinkle with half a lemon juice and olive oil, mix and let bake. Decorate with herbs.
Mushroom salad for weight loss. For cooking you need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper. Boil the peeled mushrooms in salted water, chop finely. Season with pepper, pour vegetable oil and lemon juice, sprinkle with herbs.

Main dishes

Bonn soup for fat burning. For the soup you need celery root, cabbage forks, four tomatoes, six small onions, three bell peppers, salt and spices as desired. Finely chop the vegetables, add water and simmer until softened. Add spices and seasonings, 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 ingredients. Simmer on low heat for about two hours. Add the minced peppers and broccoli, season with salt and pepper and simmer for another half an 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 oatmeal and 100 milliliters of milk. Mix the milk with the oatmeal, let it stand for a while. Beat the eggs with the sweetener and salt. Mix all the ingredients, if desired, you can add berries or fruits. Pour into a buttered pan and sprinkle with oatmeal and place in preheated oven at 35 degrees.
Baked apples with cinnamon and honey. Crush the apples, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle with grated walnuts on top. Put the finished apples in a baking dish. Fill with water until it reaches half of the apples. Place in the preheated oven at two hundred degrees for 20 minutes.

How to supplement proper nutrition

A healthy diet should contain sufficient amounts of vitamins and minerals. They are especially deficient in the cold season. Therefore, you need to take extra vitamins and minerals.

An important condition for achieving results in the fight against excess weight is an integrated approach. This is not only the right food, but also an active lifestyle, regular walks in the fresh air, exercise, use of various massage methodsxzz>and slimming baths.

Blitz Tips

Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach to eat.
Exercise is best done before breakfast.
The more 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.
From fruits, bananas and mangoes are more caloric, so it is better not to use them during the period of intense weight loss.
Use soy sauce as a salt substitute. It has the property of fast saturation.
Limit fried foods.
Do not forget about fasting days.