Weight loss on proper nutrition – products and menus for every day, recipes

The content of the article

Doctors, fitness instructors, nutritionists on all questions about weight loss safe for the body are advised to adhere to the principles of proper nutrition for weight loss. They recommend the same system both for gaining mass and for maintaining a figure, which helps to understand that a healthy diet is universal and you can achieve any goals with building a body with it. However, how to adjust the general rules for a specific purpose and is it worth it to perceive proper nutrition as a strict diet with a ban on any left care?

What does proper nutrition mean for weight loss?

Losing weight without compromising health and stress due to hunger is what gives you a healthy diet. Some are frightened by the need to count the amount of servings, weigh the products, but after several weeks on proper nutrition, a person learns by eye to determine what he can eat and how much. This system does not imply a strict following in grams; therefore, a minimum error does not provoke a stagnation of weight.

The correct ratio of proteins to fats and carbohydrates

Each food product consists of nutrients, and the basis is the 3 most important ones – proteins, fats and carbohydrates. They are abbreviated as BZHU. The ratio of these elements in the daily diet for body quality is no less important than the total amount of food per day. According to nutritionists, the question of the balance of BJU should be put at the forefront, because if you violate these principles of weight loss during weight loss, you will not get.

Proper nutrition for weight loss involves an individual calculation of the amount of each nutrient and several basic principles related to this:

  • Carbohydrates – a key nutrient that supplies the body with energy, so it should take up half a daily plate or a little more. In an individual calculation, the amount of protein per day is 4 g for each kilogram of your weight.
  • Fats – It is also a very useful element, which is mainly a source of vitamins and acids that the nervous system and heart need. For normal functioning of the body requires the use of 1.1 g of fat per kilogram of available weight.
  • Squirrels – “bricks” of your muscles. Some open sources recommend focusing on them when losing weight, but the principles of proper nutrition for losing weight without harming the body refute this recommendation. More than 1 g (per 1 kg of net weight) to a person who does not have sports training, you do not need to eat.

Food and Breakfast

Caloric intake

The amount of food that a person can and should eat per day is determined by the baseline metabolic rate. This indicator is calculated individually, taking into account indicators:

  • gender
  • weight
  • growth;
  • age.

However, the number obtained is not final if you decide to start reducing or gaining weight. It does not take into account physical activity – even a walk from home to work, i.e. implies the number of calories that is needed for the life of a bedtime person. According to the principles of proper nutrition, it is necessary to additionally multiply this indicator by the level of activity, and then, if weight loss is planned, reduce the available number by 10-20%.

Good nutrition principles for weight loss

In addition to the above calorie standards and BZHU, a healthy diet is based on a few more rules that you need to know and follow:

  • Prevent starvation.
  • Do not skip basic meals.
  • Breakfast and lunch are more satisfying than dinner.
  • Give preference to fresh vegetables, rather than heat-treated.
  • Try not to use salt when cooking.

Weight Loss Products

Sweet fight, and buckwheat with a leaf of salad is the best friend: this is how women imagine the daily diet of a person who adheres to the principles of healthy eating. However, a healthy menu is much more diverse, and recipes for healthy dishes may even look no worse than “harmful” ones and can be compared to restaurant ones in appearance. The number of allowed products is significantly higher than the list of prohibitions, and after changing food habits (mainly formed in 3 weeks), you will cease to feel deprivation.

Vegetable salad in a plate and a centimeter tape

What you can eat to lose weight

The list of products that do not impede the reduction of fat reserves is long enough so that you can create the right menu for a month, almost without repeating yourself. Mostly the ideas of dishes are limited to the assortment in food stores or the skills of the hostess. Specialists call absolutely dietary and foods:

  • Cereals – sources of slow carbohydrates and B vitamins. Especially recommended: oat, buckwheat, millet, barley.
  • Legumes – light vegetable protein. Chickpeas, lentils, beans – ideal for weight loss, but peas are better not to lean.
  • Eggs – up to 2 per day, if with yolk, and up to 4, if only protein.
  • Vegetables – it contains fiber, i.e. dietary fiber. Even potatoes are allowed, but their consumption reduces.
  • Fruits and dried fruits – an excellent substitute for factory sweets.
  • Milk – minimum to prevent calcium deficiency, lactose free.
  • Dairy products – with caution, in the late afternoon, yoghurts will be only natural.
  • Cottage cheese – preferably non-greasy, but not fat-free.
  • Cheese – mostly solid.
  • Honey, nuts.
  • Vegetable oil – preferably olive, up to 30 ml per day.

What to refuse when losing weight

The main enemies of the figure and factors that prevent weight loss are saturated fats and fast carbohydrates. It is ideal to completely throw them out of the diet during weight loss, but proper nutrition is not a diet of lettuce leaves and chicken breast. You are not forbidden to treat yourself to ice cream (simple carbohydrates, milk sugar), chocolate (simple carbohydrates) or even fried potatoes (saturated fats), but they should:

  • fit into the norm of daily calorie content;
  • rarely entered in the menu and not before bedtime.

Proper nutrition for weight loss involves an emphasis on healthy food, so it is advisable to remove as much as possible from the diet:

  • sausages and their “relatives” – sausages, pork sausages, etc .;
  • sugar (pay attention to the composition of the products);
  • mayonnaise;
  • sweet;
  • baking.

Pastries and sweets

Diet for weight loss

In addition to the allowed and prohibited products, there are several points that you should also think about when creating a daily diet:

  • type of heat treatment;
  • portion size;
  • frequency of food intake;
  • drinking regime.

How to cook proper nutrition

The number of recipes for healthy dishes is slightly less than the standard ones, so you can not worry about the lack of culinary ideas. All methods of heat treatment are available to you, including frying, only it is produced without oil in a special non-stick pan. You can:

  • to cook;
  • bake;
  • cook in a double boiler;
  • stew;
  • grill.

How many times a day are there

A constant feeling of hunger is not something that promotes proper nutrition for weight loss, even if you need to lose weight urgently. Subject to the above principles of balance of BZHU you will not starve carbohydrates will give the desired degree of saturation. However, in addition to this, it is important to strictly adhere to the eating regimen, which will help get rid of the every minute desire to chew something. According to nutritionists, the correct diet is to eat up to 6 times a day. However, this figure is determined individually:

  • If you ate a serving of meat, saturation can last up to 4 hours, and the product will also be digested for a long time..
  • If you have a snack with vegetables, after 2 hours the body needs to be given a new “dose” of food.
  • According to the rules of a healthy diet, it is advisable not to take long (longer than 4 hours) menu breaks so as not to provoke a drop in sugar, which will lead to jumps in insulin and a slowdown in metabolism.

Girl eats vegetable salad

Serving Size with Proper Diet for Weight Loss

Eat your fill or feel hungry after eating? The question that plagues most women pulling scales before cooking. For some, weight loss inexorably entails a decrease in portions to ridiculous sizes, which provokes breakdowns, because saturation does not occur. Doctors do not agree with this policy – even to reduce weight, proper nutrition does not require starvation: the amount of food in a plate should be such that after half an hour you do not feel emptiness in the stomach, but also do not suffer from overeating.

Follow these guidelines:

  • The amount of chicken or fish meat per serving – 100-150 g, visually should not exceed the size of your palm.
  • The volume of cereals, pasta – a handful typed in your palm, i.e. 50 g or slightly more.
  • You need to eat a lot of vegetables, so their portion is palms folded in a boat (products are sliced).
  • It is advisable to coordinate the correct serving size with the daily calorie content: not exceed 400 kcal for the main meal and 200 kcal for a snack.

Drinking Compliance

Some women and men underestimate the importance of water in the diet, especially when losing weight. Someone substitutes the concepts of “drinking” and “tea” or “coffee”, but the drinking regime is clean, still water, which does not have active fat burning, but weight loss is necessary. Failure to comply with the correct drinking regimen leads to stagnation of the lymph, blood clotting, dehydration, swelling, poor skin tone and poor health.

Key recommendations regarding what and how to drink for proper weight loss:

  • A glass of water before meals is a must in your menu.
  • Each cup of coffee needs to be compensated for 0.6 l of pure water, because this drink provokes dehydration.
  • Juices, compotes, etc. drinks are food, they are not counted towards the regime.
  • Forget about the rule of 2 liters: the optimal amount of water is calculated individually. The norm for a person is 30 mg / kg.

Girl drinks water from a bottle

Proper balanced nutrition for weight loss – menu

In order to bring understanding to the method of compiling a daily diet, a menu for weight loss is proposed below that does not cause hunger. This scheme can be expanded by adding another 1-2 snacks of vegetables / fruits, cheese, nuts. An approximate program of proper nutrition for the day:

  • Breakfast. Oatmeal or other porridge on the water. A handful of almonds, a spoonful of honey.
  • Snack. Whole grain bread, hard cheese (up to 40 g), a bunch of greens.
  • Dinner. Chicken broth with vegetables, a piece of boiled chicken.
  • High tea. Canned Red Bean, Bell Pepper and Cucumber Salad.
  • Dinner. Baked flounder with asparagus and orange.
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