Proper nutrition for weight loss - basic rules

9 January 2022

The rate of metabolic reactions influences the formation of excess weight, which is an individual characteristic of a person, as well as the diet. Slow metabolism, combined with poor nutrition, creates fatty deposits, which harms 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 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 significant increase in weight. This example is often seen after completing many diets.
You can not overeat. Too much food causes obesity.
You should not drink food. It is best to drink water twenty minutes before meals.
Natural products should be given priority. Eliminate foods that contain unnatural food additives.
You should not completely exclude fats, their absence delays the absorption of vitamins that are involved in metabolic processes.
It is important to follow the diet, that is, the daily meal should be at the same time.
Eliminate fried foods, replace them with cooked, 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, between which should be light snacks.
Breakfast should be your highest calorie meal of the day and least dinner for you.

Product selection

Adequate nutrition is a prerequisite for weight stabilization and health maintenance. Therefore, the diet must be chosen properly. To achieve maximum results in the process of losing weight, it is necessary to completely eliminate foods high in calories that contribute to fat accumulation:

Confectionery products and flours.
Crisps.
Smoked meats, including sausages high in spices, fats and excessive amounts of salt.
Instant porridge containing starch and various flavor enhancers.
Chocolate containing less than seventy percent cocoa.

Proper nutrition eliminates large amounts of salt, because salt retains fluid in the body. Therefore, you should limit the consumption of fatty 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 to remove toxins from the liver and the rapid breakdown of fats, has the ability to reduce appetite.
Buckwheat helps to 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 amazing metabolism boosting properties, which is especially important for weight loss. It is used in many diets.
Hot spices, especially chili peppers. They stimulate perspiration, which is an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
Small amounts of nuts help to lose weight, as they suppress appetite.
Dark chocolate with a cocoa content of more than seventy percent, which accelerates blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
Honey reduces appetite and improves digestion.
Of the 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 that are rich in vitamins and minerals, as well as fiber.
Mushrooms 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.

Diet

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

Proteins are needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are usually divided into simple (easily digested) and complex (digestion). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables and bread are useful for the body.
Fats are needed for good nutrition, but in a limited amount - the daily allowance 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, fruits and vegetables should be included in the diet. For weight normalization, vitamins A, B and C are especially important, which helps with food absorption.

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

Depending on the characteristics of the body and the lifestyle, everyone needs a certain amount of calories, on average, this amount is about 1, 300 calories per day. Based on daily calorie intake, it is determined:

The amount of protein is taken at the rate of two grams per kilogram of weight. For example, taking a body weight of 60 kilograms and multiplying 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 based on 2. 5 grams per body weight, we get 150 grams. We multiply by four, because one gram of carbohydrates equals four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add up the two sums received - 480 and 600, we get 1080. This is the amount of proteins and carbohydrates per day.
Based on a daily caloric requirement of 1, 300, fat has 220 calories, which is about 24 grams, because one gram of fat equals nine calories. This corresponds to the main rule of losing weight - the amount of fat should not exceed twenty percent of the daily calorie content.

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

To calculate the calorie content of smooth porridge cooked in water, you need the amount of cooked cereal, for example, several hundred grams to three (the three numbers are taken on the basis that the mass of cooked cereal increases threefold) andmultiplied by the calorie content of one gram of dry cereal.

Power plan for each day

Daily calorie intake throughout the day:

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

Breaks 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. The afternoon snack should be no later than 16: 00, and dinner three hours before bedtime.

Menu of the week

Breakfast should include protein foods: boiled or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. From fruits, apples or pears can be used.
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, yoghurt 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, designed for almost a week, you can use the separate nutrition method, which is distinguished by the separate use of proteins and carbohydrates:

day: protein (chicken, eggs, squid) and vegetables.
day: one protein - 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.
Between main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

Breakfast: cereal, yogurt, fruit.
Lunch: vegetable soup, baked fish with rice, vinaigrette, compote.
Dinner: lean meat, vegetable salad, tea.
Between 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.
Between main meals: nuts - some pieces, yogurt, fruit salad, cookies.

Thursday

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

Friday

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

Saturday

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

Sunday

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

Between meals: Toast, unsweetened crackers, fruit or vegetable juice, fruit, yogurt, or tea.

Fasting days

Fasting days are recommended for everyone to improve their health, regardless of the need for weight control. This allows you to cleanse the body of unnecessary toxins, reducing the burden on the cardiovascular system. To prevent weight gain, it is recommended to apply fasting days twice a month. And for weight loss - once a week. Best 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.
apple diets. Eat two kilograms of apples a day.
On cucumber fasting days, one and a half kilograms of cucumbers are used in five receptions.
Fasting days with juices, whose volume is about two liters. Vegetable juices are best.

Proper nutrition recipes

Salads

Celery and cabbage salad. Ingredients: 4 celery stem, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil can), lemon juice, parsley or dill. Combine chopped cabbage and celery, cucumber and chopped onion. Season with half lemon juice and olive oil, stir and let it brew. 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, finely chopped. Season with pepper, pour over with vegetable oil and lemon juice, sprinkle with herbs.

Main dishes

soup base for fat burning. For the soup, you need celery root, cabbage forks, four tomatoes, six small onions, three bell peppers, salt and spices as needed. Finely chop the vegetables, add water and cook until tender. Add seasonings and spices, 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 the ingredients. Simmer over low heat for about two hours. Add bell peppers and chopped broccoli, season with salt and pepper and simmer for another half hour. Sprinkle with herbs before serving.

desserts

Cottage cheese casserole. 250 grams of cottage cheese, 1 tablespoon of sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons of semolina and 100 milliliters of milk. Mix milk with semolina, let stand for a while. Beat eggs with sweetener and salt. Mix all the ingredients, if you like, you can add berries or fruit. Pour into a greased mold with butter and sprinkled with semolina and place in preheated oven to degrees for 35 minutes.
Baked apples with cinnamon and honey. Heart of 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. Place the finished apples in a baking dish. Fill with water until it reaches half of the apples. We place in a preheated oven to two hundred degrees for 20 minutes.

How to supplement proper nutrition

A healthy diet should include adequate amounts of vitamins and minerals. They are especially deficient in the cold season. Therefore, you also need to take vitamin and mineral preparations.

An integrated approach is an important condition for achieving results in the fight against extra pounds. This is not only proper nutrition, 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 eating.
It is best to exercise before breakfast.
The more thoroughly you chew the food, the faster the satiety will come.
If you feel hungry, drink a glass of water, we often mistake the usual thirst for the desire to eat something.
Of the fruits, bananas and mangoes are the most high-calorie, so it is best not to use them during a period of severe weight loss.
Use soy sauce as a salt substitute. It has the fast saturation property.
Limit fried foods.
Do not forget about fasting days.