The first thing many people do when trying to lose weight is change their diet. And although we first recommend that you seek professional advice, as a general information, we will examine the basic principles of proper nutrition.
Too often people who pursue weight loss use all sorts of new diets, limiting themselves to everything. This leads to new difficulties: uncontrolled appetite appears, health problems, deterioration of health. Experts warn: this approach is fraught with serious consequences. Obviously, you should not play with your health, it is better to immediately seek help from a weight loss specialist. And understanding the principles of good nutrition (PP) will help you avoid unnecessary, and sometimes dangerous, health mistakes.
So before looking for a free ready-made menu online, you need to determine your average daily calorie requirement. You can do this at home using an online calculator where you need to enter your height and weight settings. When calculating calories, you need to consider a person's level of physical activity.
Weight loss clinics have a better approach. The calculation of daily calorie intake is performed on special devices that analyze the ratio of fat and muscle mass. Doctors will never give all clients the same way, for example, 1200 kilocalories. It will be individual, taking into account the characteristics of the organism. In addition, it will contain an optimal amount of proteins, fats, carbohydrates, macro- and microelements and vitamins.
Basics of good nutrition for weight loss
Proper nutrition is based on the following principles:
- Variety of diet. To lose weight, you do not need to eat only kefir and cucumbers! The menu should be tasty, healthy and varied.
- Nutritional fraction. Daily calorie intake should be divided into three main meals and two meals. Breakfast - 30%, lunch - 35%, dinner - 25%, two meals - 10%. So the body will not feel hungry.
- Most of the menu should be a natural product, without artificial additives, sugar and sweeteners.
In this case, the diet should be adjusted to the norms for the content of calories, proteins, fats, carbohydrates.
Where to start?
Switching to a new type of food consists of five steps:
- Eliminate foods that are not good for the body, that contain so-called "empty calories". These are baked goods, cakes, pastries, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate alcohol. Some studies show that these drinks affect the neurons that produce appetite in the brain. The more a person drinks, the more he will eat.
- Monitor water balance. Drink at least 1. 5 liters of clean water every day. The approximate rate is calculated using the formula: 30 milliliters per kilogram of weight.
- Create a diet. As already mentioned, it is necessary to divide the daily calorie into several meals. For everyone, set the most convenient time and stay in it. The schedule should be the same for all days.
- Gain strength and patience. Making the transition to a new lifestyle can be challenging.
In fact, the process of changing habits is extremely complex. Conventional tips will not help. You should not read the reviews of those who lose weight online about magic diets. In fact, only two percent of people are able to lose weight on their own, without harming their health, at home. In all other cases, qualified help from weight loss specialists is required. These are nutritionists, psychologists and personal counselors.
Correct transition to the right food
The transition to a new lifestyle should be gradual. Below are five basic rules. They should be presented one by one, so it will be easier for the body to fit.
So the correct transition is based on the following principles:
- Make sure you eat breakfast. Usually, those who refuse to eat in the morning eat more throughout the day.
- Do not exclude dinner. It is as important as breakfast. The only thing is that it is necessary to remove heavy, fatty, very salty food, as it can negatively affect the digestive processes, causing discomfort, weight and bloating of the stomach.
- Keep a food diary. At first, patients are not limited to their usual diet, but are offered to write down everything they eat during the day. At the end of the week, the weight loss specialist analyzes the data, showing problems. Customers themselves notice at what moments they should refrain from snacking.
- Learn to count calories, proteins, fats, carbohydrates. You can use the app on your phone or online resources.
- Increase the amount of fresh vegetables and herbs in the daily menu.
To make the transition a little easier, you can find helpful alternatives to junk food. There are now many recipes on the internet for baked goods without gluten, lactose, sucrose, various homemade sausages, bacon and much more.
Weight Loss Mistakes
Usually, people trying to lose weight go from one extreme to the other, exposing the body to serious stress. Here are the main weight loss mistakes:
- Excessive reduction in calorie intake. For weight loss, it is enough to reduce consumption by 10-15 percent.
- Cancellation of breakfast or dinner.
- Adherence to different diets, especially high protein or low carbohydrate.
The main rule of weight loss is balance. In nutrition, in training, in cosmetic procedures. This is the only way to get rid of extra pounds without harming your health and then save the result.
What should be the diet?
The diet, as has been said many times, should be varied and complete. Must include the following product categories:
- fresh vegetables, herbs, fruits;
- lean meats: chicken, turkey, rabbit, sometimes lean pork or beef;
- dairy and fermented milk products;
- eggs;
- cereals and grains;
- pasta, hard wheat pasta;
- low fat cheese.
Better it is better to think about the menu in advance, making a plan for the week. In addition, you need to think about some spare options if you suddenly do not have the right ingredients on hand or just do not want to eat a dish.
It's better to take food with you to work and study. It is difficult to find a suitable dish in cafes and restaurants. Moreover, its calorie content, protein content, fats, carbohydrates are not always shown.
Product List
The diet should contain the following foods:
- Protein: chicken, turkey, fish, low-calorie bacon, eggs (protein), cottage cheese, cottage cheese, protein or protein shakes. Such food helps reduce appetite, discourage hunger.
- Fats: egg yolk, vegetable oils, nuts, avocados, fatty fish, cheeses. They restore tissues and cells, participate in many processes.
- Carbohydrates: buckwheat and oatmeal, brown rice, whole grain flour, bread. Provide the body with the necessary energy.
Each individual makes up a specific list of products, taking into account a person's budget, season and personal preferences.
Tips for Women After 30
Women over 30 notice some biological changes in their bodies. At this age, you should start to closely observe the diet, supply the body with the necessary elements, vitamins to prolong youth, support the body:
- give preference to natural food without artificial additives, flavors, colors;
- eats foods rich in calcium - legumes, spinach, almonds;
- do not forget about iron, the lack of which leads to such unpleasant phenomena as pale skin, hair loss, brittle nails;
- give up coffee, reduce doses of caffeine, alcohol - all of these are appetizing drinks;
- respect the norms of proteins, fats and carbohydrates.
Depending on all these rules, girls can maintain the elegance, lightness and charm of the body for many years.
Menu and diet for the week
One of the options for developing a menu during the week is to use a transformer network. This is a list of dishes and includes several options for breakfast, lunch, dinner, calorie counting meals and BJU that can be combined with each other. It is better to cook the dishes in a pan, without adding oil, sauces, margarine. To speed up cooking, you can use a multicooker or microwave.
| Breakfast Options | Lunch options | Dinner Options | Snacks |
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All meals should be simple and accessible. So there will be no temptation to buy ready-made food.
Monthly Program
According to the principle of a constructor, you can create a menu for each week, thus getting a complete diet. But it is better to design the program for a longer period, for example, a month. So there will be more variety in food.
Proper nutrition should become a way of life. Therefore, you should make it as tasty, varied and healthy as possible. Do not be afraid to experiment, try new recipes, use unusual ingredients for cooking. Big restrictions, excessive calorie reduction, can cause serious psychological problems, including eating disorders (EID), discourage all desire to lose weight. Therefore, it is important to start the path to a healthy lifestyle with a consultation with specialists.
How much weight can you lose with the right food
It will be difficult to lose weight on a proper diet. Since the reasons for weight gain are different for everyone, then you have to deal with it individually, using a complex of different techniques. It is necessary to understand that there is no magic pill, the extra pounds that have accumulated over the years will not disappear for a month. Therefore, you should not look for radical diets and effective methods. Is it possible with their help to lose weight? Yes, but the price will be very high.
In most cases, patients require complex psychotherapy. You have to learn to live in a new way, to deal with stress, problems without blockages, breakdowns. In addition, you need to think about a range of physical activities, they can be walking, jogging, fitness training or at home using a treadmill, stepper or other special equipment. For girls and women, the option of physical activity is chosen, taking into account the state of health, weight and other important factors.
Best Recipes
In order for proper nutrition to easily enter life and become an integral part of it, it is necessary to take care of a variety of diets. You can buy a recipe book with pictures and step by step instructions. There are recipes on thematic pages. Here are some interesting options.
Protein Pancakes
Fastest breakfast - protein or protein pancakes. Even a novice chef can cook them.
Ingredients:
- dry protein mix for baking - 100 grams;
- any milk - 100 milliliters;
- sugar substitutes or berry syrup;
- any fruit or berries for decoration, serve.
Mix the ingredients until smooth. Bake the pancakes in a dry pan without adding oil.
cheesecake dessert with fruit and gelatin
The favorite dessert for school children is cottage cheese with added fruit. He will be able to replace sweets, various sweets, pastries. Cooking is quite simple, it is not even necessary to bake it in the oven.
Ingredients:
- fat-free cottage cheese - 200 grams;
- low calorie sour cream or Greek yogurt - 100 grams;
- sugar substitutes or honey to taste;
- a tablespoon of lemon juice;
- bags (15 grams) of gelatin;
- 100 milliliters of water
- any fruit.
Melt a bag of gelatin in water, let it swell. Mix it with cottage cheese, sour cream, sugar substitute until smooth. You can beat it with a mixer or blender. Lay out the bottom of the fruit bowl, top - a layer of cottage cheese, on top of the berries. Refrigerate for an hour.
Cheesecakes with bran and bananas
Another simple recipe for beginners is light, cheap and simple banana bran pancakes.
Ingredients:
- fat-free cottage cheese - 300 grams;
- a chicken egg (only protein can be placed);
- banane;
- cereal flour - 3 tablespoons;
- bran - 2 tablespoons;
- a pinch of salt;
- sweetener to taste.
Mix all the ingredients and bake in a dry pan without adding oil. Flour can be replaced with oatmeal in a coffee maker.
Radish salad
A simple and quick dinner recipe for aspiring dietitians.
Ingredients:
- radish
- - 150-200 grams;
- lettuce leaf mixture - 100 grams;
- a small carrot;
- a bunch of green onions;
- three cloves of garlic;
- salt to taste;
- vegetable oil for clothing.
Finely chop the vegetables and herbs, mix with the vegetable oil, finely chopped garlic.
Beet salad
The simplest, most delicious salad known since childhood is beet salad.
Ingredients:
- boiled beets - a small;
- two or three cloves of minced garlic;
- Three tablespoons of sour cream or Greek yogurt
- salt.
Mix all ingredients. Serve with parsley.
Salad with tuna
A good option for dinner is tuna salad.
Ingredients:
- canned tuna in its own liquid - can;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- a cucumber;
- an onion;
- lettuce mixture;
- olive oil for clothing;
- a little lemon juice;
- salt.
Cut, mix, season with lemon juice and olive oil.
Chicken soup with vegetables
Soups should be included in the diet, especially for schoolchildren and students. One of the simplest recipes is chicken with vegetables.
Ingredients:
- two small potatoes;
- an onion;
- a carrot;
- pepper zile;
- tomatoes;
- chicken fillet.
Cut the chicken into cubes and boil. Add vegetables, salt to soup, cook until softened. Garnish with herbs when serving.
Carrot soup
In the TOP rating of the most interesting dishes for proper nutrition, carrot soup takes the leading position. Most people are skeptical of it. It is believed that such food can not be tasty. But, having cooked carrot soup once correctly, many leave it in their diet.
Ingredients:
- three large carrots;
- two potatoes;
- a tablespoon of butter;
- an onion;
- three glasses of chicken broth or water
- salt, spices (curry, ginger, cardamom).
Boil the vegetables until soft. Beat in a blender until pureed, adding broth, butter, spices.
Brussels sprouts cream soupThis soup can be cooked on top of the stove or in a slow cooker.
Ingredients:
- chicken juice - liter;
- Brussels sprouts - 300 grams;
- a carrot;
- leek - half root;
- onion - one piece;
- two tablespoons butter;
- two or three potatoes;
- 100 milliliters of cream;
- an egg;
- salt, black pepper, nutmeg, bay leaves.
Boil the vegetables until soft. Beat in a blender until smooth, adding broth, cream, butter, spices.
Tomato soup
You can make a quick dinner with tomato soup. This is a delicious dish, unusual, but simple and healthy.
Ingredients:
- tomatoes - 1 kilogram;
- onion;
- a few cloves of garlic; cream
- - 100 milliliters;
- two tablespoons of olive oil
- salt, oregano, basil.
Burn the tomatoes in boiling water, remove the skins and cook with the onions. Once they gain a uniform consistency, add oil, spices, salt.
Roasted pumpkin with eggs
A simple and healthy meal is a roasted pumpkin with an egg. It can be served as a separate dish for dinner or as a snack.
Ingredients:
- pumpkin
- - 500 grams;
- two or three eggs;
- two tablespoons butter;
- salt and spices to taste, a group of Provencal herbs work well.
Cut the pumpkin into small slices. Beat the eggs as for an omelet, add the herbs to the mixture and pour into pieces. Place in the oven for 40-50 minutes until softened.
Easy boiled cabbage recipe
Cabbage can be cooked in a pot, with many dishes or in a regular pan. This simple dish can be a good dinner or a side dish for lunch.
Ingredients:
- white cabbage - 500 grams;
- small onion;
- carrots;
- two tablespoons of vegetable oil;
- salt, black pepper.
Finely chop the onion and cabbage, grate the carrots. Boil in a pan with oil and water until softened.
Roasted chicken with vegetables
The perfect lunch is roasted chicken with vegetables.
Ingredients:
- chicken fillet;
- pepper zile;
- tomatoes;
- hark;
- carrots;
- potato;
- two tablespoons vegetable oil or low-fat sour cream.
Cut vegetables and meat into pieces, put in a mold, add butter or sour cream. Bake in the oven until softened, about 30-40 minutes.
Chicken fillet in mustard sauce
This option is suitable not only for a daily dinner, but also for a festive holiday.
Ingredients:
- chicken fillet - 500 grams;
- a carrot and an onion;
- three tablespoons low-fat sour cream;
- two tablespoons;
- two teaspoons of flour;
- a glass of boiling water;
- a little vegetable oil.
Pre-marinate the meat in sour cream and mustard sauce, leave for an hour and a half. Fry carrots and onions in a pan, add meat, boiling water. Simmer until softened.
casserole with zucchini
An interesting option for dinner or lunch is a casserole with zucchini.
Ingredients:
- zucchini;
- an onion;
- a bell pepper;
- tomatoes;
- two or three eggs;
- 200 milliliters of low-fat kefir or sour cream;
- a little low-fat cheese;
- salt, pepper, herbs to taste.
Cut the vegetables into thin strips. Lay in layers, smearing with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Roasted zucchini with minced chicken
One of the options for a squash casserole is with minced meat. The recipe remains the same, but the layers between the vegetables need to be shifted with the meat. This will make the dish much tastier and more juicy.
Pollock with boiled vegetables
Pollock is a favorite fish of school children and students. Juicy, creamy juice, the main thing is to cook it correctly.
Ingredients:
- pollock - a fish;
- sour cream - 150-200 milliliters;
- onion;
- carrots;
- potato;
- salt and pepper to taste.
Put the pollock pieces in a baking dish, toss over the sour cream, season with salt. Place the chopped vegetable slices on top. Bake everything together in the oven until softened, sprinkle with cheese and herbs before serving.
Chicken pilaf diet
Usually pilaf is cooked with pork. It turns out to be quite thick, heavy. A healthy but equally delicious alternative is chicken.
Ingredients:
- chicken fillet;
- carrots;
- hark;
- rice (smooth or brown) - a glass;
- water - two glasses;
- two tablespoons of vegetable oil.
Cut the chicken breast into cubes, fry with onions and carrots over low heat. Cover with a glass of rice, add water and simmer until softened.
Proper nutrition is a delicious, healthy, varied diet that gives not only a beautiful figure, but also good health and good health.