Proper nutrition for weight loss - the basic rules

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. The slow metabolism, combined with poor nutrition, will cause fat accumulation, which is harmful not only to the physique but also to the health of the whole body. You can normalize your metabolism by properly balancing your diet and eliminating foods that are harmful to your body.

Healthy diet rules for weight loss

1. The main rule of a healthy diet for weight loss is not fasting, but a balanced diet. Fasting can cause weight gain. This example is often seen after completing many diets.
2. You can't eat too much. Excess food causes obesity.
3. You should not drink food. It is best to drink water twenty minutes before a meal.
4. Prefer natural products. Eliminate foods that contain unnatural food additives.
5. You should not completely exclude fats, their absence will slow down the absorption of vitamins involved in metabolism.
6. It is important to follow the diet, i. e. meals at the same time every day.
7. Eliminate fried foods and replace them with boiled, grilled or steamed foods.
8. Drink at least two liters of water per day.
9. Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, between meals there should be snacks.
10. Breakfast should be the highest calorie meal of the day and dinner the lightest.

Product selection

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

• Confectionery and flour products.
• High solution.
• Smoked meats, including sausages, contain a lot of spice, fat, and too much salt.
• Instant porridge contains starch and various flavor enhancers.
• Chocolate contains less than seventy percent cocoa.

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

To lose weight, you should prioritize low-calorie foods, foods that improve digestion, break down fat and reduce cravings:

• Olive oil helps to remove toxins from the liver and break down fats quickly, potentially reducing cravings.
• Buckwheat helps suppress hunger, improves digestion and lowers cholesterol.
• Oatmeal satisfies hunger for a long time, promoting the elimination of toxins thanks to the fiber contained in the ingredients.
• Ginger is known for its remarkable metabolism-boosting properties, which are especially important for weight loss. It is used in many diets.
• Hot spices, especially chili. They stimulate sweating, which is an important factor in weight loss.
• Garlic improves digestion and lowers cholesterol.
• Small amounts of nuts help with weight loss, as they suppress appetite.
• Dark chocolate with more than seventy percent cocoa content, which speeds up blood circulation. Chocolate must not contain additives: nuts, raisins, etc. v.
• Honey reduces appetite and improves digestion.
• Among the fruits, pineapple and kiwi, lemon and other citrus fruits are particularly noted for their fat-burning properties, while also reducing appetite.
• Vegetables are low-calorie foods, rich in vitamins and minerals, as well as fiber.
• Mushrooms prevent cholesterol formation and cleanse toxins.
• Fermented dairy products, especially kefir, are necessary to cleanse the body and normalize digestion.
• Green tea speeds up metabolism.
• A glass of red wine before a meal helps reduce cravings significantly.

Diet

Proper nutrition requires regular supply of necessary nutrients:

1. Protein is essential for metabolism. Foods that provide protein include: meat, eggs, dairy products, nuts, red fish.
2. Carbohydrates are usually divided into simple (easily digestible) and complex (difficult to digest). Simple carbohydrates include honey and sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables and bread are very useful for the body.
3. Fat is necessary for good nutrition, but in limited quantities - the daily allowance is no more than thirty grams. Saturated and unsaturated fats - they normalize metabolism, reduce cholesterol levels. Vegetable oils are a good source of unsaturated fats. Animal fat, meat, lard, increase cholesterol.
4. Vitamins stimulate metabolism and increase the body's resistance. Therefore, the diet should include fruits and vegetables. To normalize weight, vitamins A, B and C are especially important, helping with the absorption of food.

In addition, vegetables and fruits contain fiber - the most important ingredient for cleaning the stomach and intestines from harmful substances, which is important for weight loss.

Depending on the characteristics of the body and lifestyle, each person 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:

1. 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 it by 2 gives us 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - this is the daily amount of protein.
2. 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 carbohydrate equals four, we get 600. In this case, the ratio of simple carbohydrates (sugar, honey) should not be more than 10 percent.
3. Then we add the two totals to get - 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
4. Based on a daily calorie requirement of 1, 300, fat has 220 calories, which is about 24 grams, since 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 intake.

It is not difficult to find out the calorie content of each food using special tables that can be found on the Internet and many cookbooks, but calculating the calorie content of different cooked dishes willharder. To do this, you need to add up the calorie content of all the products that make up the dish. And calculate how many calories per serving.

To calculate the calorie content of porridge cooked in water, you need the amount of cooked cereal, for example, one hundred grams divided by three (the number three is taken on the basis of a threefold increase in the volume of cooked cereal) and multiplywith the calorie content of one gram of dry cereal.

Energy plan for each day

Daily calorie mass distributed throughout the day:

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

The interval between meals should not exceed four hours. So, if breakfast falls at 7: 00 and lunch at 13: 00, then snacks should be between 10 and 11 o'clock. Afternoon snack should be no later than 16: 00 and dinner three hours before bedtime.

Menu of the week

1. Breakfast should include protein foods: hard-boiled or scrambled eggs, cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. From the fruit, apples or pears can be used.
2. Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruit or dried fruit.
3. Lunch: soup, meat or fish, mushrooms, vegetables, bread.
4. Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cheese.
5. Dinner: fish or vegetable casserole, poultry, cheese, fermented baked milk, varenets, kefir or yogurt.

As an effective weight loss menu, designed for almost a week, you can use a separate nutritional approach, distinguished by the separate use of proteins and carbohydrates:

1. days: protein (chicken, eggs, squid) and vegetables.
2. days: protein only - meat, fish, cheese.
3. days: carbohydrates only - honey, fruits and vegetables, oatmeal, rice, pasta.
4. date: unloading - tea, vegetables.

Menu for a month

Monday

• Breakfast: buckwheat porridge, vegetable salad, tea.
• Lunch: chicken soup, vegetables, french fries.
• Dinner: vegetable salad, fish, bread, tea.
• Between main meals: pear or banana, kefir, cheese or yogurt.

Tuesday

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

Wednesday

• Breakfast: oat porridge with apples, tea.
• Lunch: cabbage soup, mashed potatoes, fish balls, juice.
• Dinner: meatball soup without potatoes, stewed vegetables, ham, tea.
• Between main meals: nuts - a few pieces, yogurt, fruit salad, cookies.

Thursday

• Breakfast: cheese casserole, toast, juice or tea.
• Lunch: borscht, chicken cutlet, buckwheat, french fries.
• Dinner: chicken fillet, vinegar, tea.
• Between main meals: apples, 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, cheese, cocoa.

Saturday

• Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, milk tea.
• Lunch: vegetable soup, chicken, vinegar, juice or juice.
• Dinner: Beef stew with broccoli, juice or tea.
• Between main meals: pineapple, yogurt, cheese with sour cream.

Sunday

• Breakfast: oat 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.

The vegetarian Day

Fasting days are recommended for everyone to promote health, regardless of whether or not weight control is required. this allows you to purify the body of unnecessary toxins, reducing the load on the cardiovascular system. To prevent weight gain, fasting days are recommended 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:

1. Kefir diet. During this period, only kefir was used as food. In six doses, up to two liters are taken during the day.
2. Apple Diet. Two kilograms of apples are eaten per day.
3. On cucumber fasting days, one and a half kilograms of cucumbers are used in five receptions.
4. Fasting day with juice, the volume is about two liters. Vegetable juice is preferred.

Proper nutrition recipes

Salad

1. Celery and cabbage salad. Ingredients: 4 stalks of celery, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (can use vegetable oil), lemon juice, parsley or dill. Combine shredded cabbage and celery, diced cucumber, and onion. Season with the juice of half a lemon and olive oil, stir well and then brew. Garnish with herbs.
2. 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 chop. Season with pepper, drizzle with vegetable oil and lemon juice, sprinkle with herbs.

Main dishes

1. Bonn soup to burn fat. For the soup, you need celery sticks, bok choy, 4 tomatoes, 6 small onions, 3 bell peppers, salt and seasoning of your choice. Finely chop the vegetables, add water and cook until tender. Add spices and spices, can use soy sauce instead of salt.
2. Beef with broccoli. Ingredients: 500 grams of beef, 2 onions, 2 carrots, 300 grams of broccoli, 2 bell peppers, salt, black pepper, flour. Cut the meat into small pieces, saute with onions and carrots until golden brown. Sprinkle with flour and water to cover ingredients. Cook over low heat for about two hours. Add the chopped bell peppers and broccoli, season with salt and pepper, and cook for another half hour. Sprinkle with herbs before serving.

desserts

1. Cheese casserole. 250 grams of cheese, 1 teaspoon of sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons of semolina and 100 ml of milk. Mix milk with tapioca starch, let stand for a while. Beat eggs with sweetener and salt. Mix all the ingredients, if desired, you can add berries or fruits. Pour into a buttered mold and sprinkle with tapioca flour and place in the preheated oven for 35 minutes.
2. Bake apples with cinnamon and honey. Apple core, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle chopped nuts on top. Place the finished apples in a baking dish. Pour in the water until the apple is half submerged. We put in a preheated oven at 200 degrees for 20 minutes.

How to properly supplement nutrition

A healthy diet requires adequate amounts of vitamins and minerals. They are especially lacking in the cold season. Therefore, you need to supplement with vitamin and mineral preparations.

An important condition for achieving results in the fight against weight is an integrated approach. This is not only a reasonable diet but also an active lifestyle, regularly walking in the fresh air, exercising, using many massage methods>and slimming bath.

Tips Blitz

1. Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach to eat.
2. It is best to exercise before breakfast.
3. The more thoroughly you chew your food, the faster the feeling of fullness will come.
4. If we feel hungry, drink a glass of water, we often mistake ordinary thirst for the desire to eat something.
5. Of all the fruits, bananas and mangoes are the highest in calories, so it's better not to use them during a stressful weight loss phase.
6. Use soy sauce as a salt substitute. It has fast saturation properties.
7. Limit fried foods.
8. Don't forget the fasting days.