Proper nutrition is the basis not only for weight loss, but also for the normal functioning of the body. People have different attitudes towards this type of nutrition, but one thing cannot be denied - it is very effective. Many nutritionists note that proper balanced nutrition helps to get rid of excess weight without stressing the body.
The right food menu for weight loss for every day
To switch to the right food, you must first decide how to create a new diet, how to correctly calculate the required amount of dietary supplements, and will such food help you lose weight?
A proper food menu is one of the main helpers in the fight against extra pounds. When you switch to it, the first step is to remove all fast carbohydrates from the diet, for example, sweets or buns. Such carbohydrates do not saturate the body with useful substances, but are stored in the form of fat deposits. Another important principle of PP is partial meals in small portions at regular intervals. With partial meals, a person can maintain a feeling of satiety and not overeat.
Food is the basis of life for all living organisms; with food we get not only energy, but also vitamins and trace elements. Fats and carbohydrates are the materials the body needs to restore performance. Protein is a building block that is important for muscles.
A person can gain extra pounds if more carbohydrates are consumed with food than the body uses for vital activity and physical activity. With proper nutrition, a balance will be maintained between energy value and energy expenditure throughout the day.
How to lose weight without harming your health is another question that worries many people. Losing weight with strict diets that are limited to starvation is always a great stress for the body. You can return your weight to normal, and at the same time not only not harm your health, but also improve its condition with the help of a proper nutritional system. Unlike diets, PN does not lead to nutrient deficiencies and does not severely limit a person's food choices. However, you should not assume that proper nutrition is only one stage in weight loss. In fact, it should become your way of life. Only in this case you can lose weight and constantly maintain the desired weight.
Basics of proper nutrition for weight loss
Food is a source of energy, vitamins and essential elements for the body. Many people experience eating disorders, such as uncontrolled consumption of sweets, overeating under stress, the habit of eating fatty foods before sleep, etc. In such cases, it is necessary to review the approach to food selection. Good nutrition can help restore a healthy relationship with food. After all, it should feed us, give us energy and not become the only source of pleasure in life.
Benefits of proper nutrition that will help you lose weight:
- The process of losing weight begins with a calorie deficit. When a person eats less than he spends in a day, the body takes energy from previously stored fat. It is in this case that the weight loss process is activated. The pounds come off with a calorie deficit.
- Fatty, floury and sweet foods are high in calories, so it is better to avoid all these.
- Add more fruits, vegetables and herbs to your diet.
- You don't have to give up fat completely. It is necessary for the healthy functioning of the body. Healthy fats include fish, vegetable oils, nuts and avocados.
- Fermented milk products should have minimal fat content.
- During the day you can eat up to 5 meals: 3 main meals, 2 meals.
- It is not necessary to eat only buckwheat and carrots; sometimes you can allow yourself small indulgences in the form of sweets. The main thing is not to go beyond the allowed amount of calories.
- The foods on your plate can be anything, you don't have to stick to any particular diet. However, if you prefer special meals or a vegetarian menu, then the most important thing is to monitor the total number of calories.
- Sweet fruits, candies and any sweets are best eaten in the first half of the day. The last meal should be 2-3 hours before bedtime.
- Eliminate salt, sugar, spices, mayonnaise and sauces from your diet.
- It is also necessary to monitor your water consumption - during the day you need to drink up to 2 liters of liquid - clean water without gas, boiled water, as well as tea or coffee without sugar.
Where to start?
The hardest thing in any business is getting started. This always raises many questions and fears. Changes in normal life scare most people. You should switch to the right food gradually, performing the following steps sequentially (their order can be changed):
- Eliminate foods that have low nutritional value from your diet. They do not bring any benefit, but on the contrary, they can be harmful to health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, any sauce and salt.
- Avoid alcohol. Scientists have long proven that alcoholic beverages have a negative effect on neurons that are responsible for the feeling of hunger. A small amount of alcohol can cause a relapse into something forbidden.
- Set a clear meal plan. It is good to eat according to a certain schedule, without deviations. Working people should think about their diet in advance so that they don't eat high-calorie foods in cafeterias or cafeterias. For convenience, you can buy special containers that are convenient to take with you to school, work or walks.
- Think about effective motivation, preferably together with a psychologist. Human psychology is designed in such a way that without motivation we quickly lose the desire to work on ourselves. You need to find the right motivation to make the weight loss process easier.
Please note that once you have achieved the desired result, you cannot return to your usual diet. Make proper nutrition your lifestyle, then the results will last for a long time.
The right transition to the right food
Giving up junk food and replacing it with a balanced diet of healthy, low-calorie dishes can be a difficult challenge. But only if the transition is too sudden and the new menu turns out to be unchanging and boring. To easily switch to PP, you should first plan your menu taking into account your tastes and preferences, as well as the body's needs for proteins, fats, carbohydrates and vitamins.
- For breakfast you should eat complex carbohydrates and proteins. This can be oatmeal with berries, nuts and a spoonful of honey, an omelette, sugar-free muesli or a fruit smoothie.
- The first snack can be 2-3 hours after breakfast. Snack options - a handful of nuts, fruit, rye bread with low-fat cheese.
- Lunch should consist of carbohydrates, protein and fiber. For example, vegetable salad with buckwheat and boiled chicken. It is worth remembering that chicken is best eaten without the skin.
- The second snack should contain protein and some slow carbohydrates. It is necessary to monitor the volume of portions; the snack should not be bigger than the main meal.
- For dinner, it is good to eat protein with fiber. A good combination would be chicken or other lean meat, beans, boiled eggs, vegetable salad or cottage cheese. It is also worth remembering that it is recommended to eat no more than two yolks a day, but you can eat more whites.
To make the transition easier, you can follow these simple rules:
- Before you go to the store, make a shopping list. This will save you not only from unnecessary expenses, but also from buying prohibited products.
- Add more greens. Your diet should include a real variety of green plants - parsley, arugula, onions, celery, etc.
- Do not go to a cafe or restaurant hungry. It is in such places that with a feeling of hunger there is a great risk of falling into something forbidden.
- Replace canned foods with frozen foods. Pickled cucumbers, tomatoes or canned pineapple are undoubtedly very tasty, but they contain a lot of salt. It is better to use frozen products, which will preserve nutrients.
- You should not buy semi-finished products. Ready food is not the best way to get rid of extra pounds. Ditch the store-bought patties and patties.
- Avoid white bread. Wholemeal products are a good alternative.
- It's hard enough to give up junk food right away; Allow yourself some indulgence, for example, eat a small packet of crisps once a month.
- Always leave healthy foods in sight. Vegetables, fruits, nuts or herbs should always be at the center of your table.
- Don't forget to drink water. To avoid dehydration, you should drink up to 2 liters of water a day.
- If you have a sweet tooth, fruits and dried fruits can be a good substitute for sweets. You can also consume honey in small quantities.
How should the diet be?
The basis of any diet is a properly composed diet. It should support the normal functioning of the body, as well as provide vitamins, minerals and other useful substances - proteins, fats, carbohydrates.
Protein is the basis of proper nutrition. Its lack can cause a slowdown in metabolism and the development of some diseases. You can roughly calculate the rate of protein using the formula: 1. 5-2 g per 1 kg of weight.
The diet should consist mainly of healthy fats, which are found in fish, nuts and meat. Normally consume 0. 5 g per 1 kg of weight.
The amount of carbohydrates should be kept to a minimum. They help you gain weight, but don't forget about healthy carbohydrates. These include vegetables, fruits and grains. Formula for calculating carbohydrates: 3 g per kg of weight.
You can learn how to calculate calories using the formula:
- for men: (10*weight in kg)+(6. 25*height in cm)-(5*age)+5. The average amount of calories consumed for men is 2300-2600 kcal per day. These data depend on physical activity;
- for women: (10*weight in kg)+(6. 25*height in cm)-(5*age)-161. The calorie rate for women is 1500-1900 kcal.
There is also a complicated formula in which one more operation is added - multiplication by the value of A. A is the coefficient of physical activity. After calculations, the data can be as follows:
- minimal physical activity = 1, 2;
- weak = 1, 37;
- average = 1, 5;
- high = 1. 7;
- final. This includes athletic loads, strength sports, daily training = 1. 9.
There are also online calculators on the Internet that can quickly calculate the number of calories based on individual characteristics.
Food list
Allowed products include:
- seaweed;
- vegetables;
- lean meat;
- Egg white;
- grains, for example, brown rice, buckwheat, bulgur, quinoa, oatmeal;
- durum wheat pasta;
- rye bread;
- healthy fats: fish, nuts, olive oil, egg yolks;
- spices;
- low-fat dairy products.
Completely prohibited: alcohol, salt, sugar, processed foods, mayonnaise, sauces, baked foods, sausages, sausages, sodas, chips, fast foods.
Tips for women after 30
Many women know that after 30 years, hormone levels can change. It also depends on diet, sleep patterns, sports and stress. After 30, the body finds it difficult to tolerate strict diets and excessive food. Any fluctuation in weight is dangerous not only for health, but also for female beauty. After thirty years, it is important to maintain a balance of BZHU. Their ratio should be as follows: 30/30/40. The need for fats increases, as they are important for the production of sex hormones.
60-90% of the diet should be natural, protein foods. In addition, you should also add vegetables, fruits and herbs. It is necessary to minimize the consumption of sweets, fatty foods and starchy foods.
Menu and diet for the week
The options for dishes that are easily prepared at home are very diverse. An approximate balanced menu for a week might look like this:
| Day of the week | BREAKFAST | The snack | dinner | Afternoon snack | dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal, nuts, berries or honey | Fruit salad, low-fat yogurt, green tea | Chicken soup, vegetable salad | Cauliflower Casserole | Baked chicken, boiled potatoes, green salad |
| Tuesday | sandwich with wholemeal bread, cottage cheese, 100 grams of grapes, tea or coffee without sugar | 50-100 g of cottage cheese, honey | Broth, coleslaw with apple, cucumber and lemon juice | Apple, kiwi, herbal tea | Lean beef, fresh cucumbers |
| Wednesday | Millet porridge | Cottage cheese, kiwi or apple casserole | Boiled brown rice, boiled beef, vegetable salad | Omelet with eggs, broccoli | 250 g of shrimp, vegetable salad |
| Thursday | Buckwheat boiled with milk, honey, black coffee without sugar | 100 g low-fat cottage cheese, honey, nuts | Baked pollock, sauerkraut, durum wheat pasta | Apple toast, avocado | Baked chicken breast with cheese, cucumber, tomato |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other berries | Low-fat unsweetened yogurt, honey, black coffee | Baked lean fish, rice | Salad with cucumber, tomato, low-fat sour cream | Fish cutlets without oil |
| Saturday | Omelet with 2 eggs, black coffee | Grapefruit, green tea | Baked chicken breast with mushrooms and potatoes | Green apple, low-fat kefir | Two apples baked in the oven with honey, walnuts, 150 grams of low-fat cottage cheese |
| Sunday | Millet porridge | Kiwi, banana, apple | Casserole with cheese and boiled chicken | 200 g boiled shrimps, carrot juice | Rice, fish fillets, vegetables, greens |
This menu for every day is suitable not only for women, but also for men. Low-calorie foods allow you to lose weight and maintain a certain weight over time.
Monthly program
For certain reasons, some people adhere to a certain type of diet. For example, vegetarianism implies either a complete abstinence from animal products or a partial abstinence. Many people mistakenly think that plant foods are poor and vegetarians must constantly feel hungry. However, even such food can be tasty and healthy.
Here is a sample vegetarian menu for each day:
| Day of the week | BREAKFAST | dinner | dinner |
|---|---|---|---|
| Monday | Oatmeal in water with flaxseed, orange or grapefruit | Vegetable soup with beans, rye bread, cauliflower salad, pineapple juice | Baked potatoes, fruit salad with pumpkin, a glass of low-fat yogurt or kefir |
| Tuesday | Potato Casserole | Lentils with croutons | Potato soup |
| Wednesday | Muesli with bananas | Chickpea soup | Potato tree |
| Thursday | Fruit salad with sesame seeds | Boiled potatoes with vegetables, whole grain bread | Roasted vegetables |
| Friday | Banana, strawberry, walnut smoothie | Sprouted buckwheat with pumpkin, tomato salad, greens | Stew with vegetables |
| Saturday | Millet and pumpkin porridge | Steamed vegetables, tofu cheese | Vegetable salad with sesame oil |
| Sunday | Muesli with fruit | Mushroom soup, bran bread | Cucumber and tomato salad, brown bread sandwich with pumpkin caviar. |
Vegetarian food can be varied and delicious. The main thing is to monitor your calorie intake and do not forget about physical activity. In addition, if you decide to suddenly change the type of diet, you should not immediately give up all animal products. At first, meat can be replaced with fish and dairy products can also be left out.
You can also do fasting days to lose weight. There are a large number of recipes for fasting days, for example, banana, chocolate, chicken breast or fruit cocktail.
Another popular way to lose weight is the Mediterranean diet. It is also considered a balanced and healthy diet. The menu for the week might look like this:
| Day of the week | BREAKFAST | dinner | dinner |
|---|---|---|---|
| 1 | Oatmeal with milk, honey, fruit | Fish soup, vegetable salad, seasoned with low-fat sour cream | Broccoli Casserole, Low Fat Yogurt |
| 2 | Millet porridge with milk, pumpkin, raisins | Vegetable soup with eggplant, garlic, herbs | Baked fish, tomato, cheese, vegetables |
| 3 | Boiled eggs, whole grain bread | Meatball soup, carrots, apples, cucumber salad | Cottage cheese casserole, a glass of low-fat kefir |
| 4 | Oatmeal with milk, berries, nuts | Buckwheat soup with chicken | Squid salad, eggs with sour cream |
| 5 | Omelet with tomatoes, bell pepper | Baked fish with vegetables, rice | Cottage cheese with honey, a glass of low-fat kefir |
| 6 | Steamed cheesecakes, apple, grapefruit | Durum wheat pasta, tomato sauce, lean beef | 200 g of baked red fish with vegetables |
| 7 | Boiled eggs, whole grain bread, cottage cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cottage cheese, yogurt |
The best recipes
Good food allows you to prepare various dietary dishes. Thematic forums are filled with various recipes that are suitable for a male or female diet.
Recipes for breakfast
- Breakfast with fruit. To prepare it, you need to mix a portion of natural, low-fat yogurt, your favorite fruits and nuts. This simple breakfast will keep you feeling full for a long time.
- Fry with mushrooms. This is a delicious and healthy Italian omelette. To prepare it, you need to take 4 eggs, 300 g of husk, an onion, a spoon of parmesan, salt, pepper and herbs. Fry the mushrooms with onions, adding a little salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Place the pan in the oven for 10 minutes and then sprinkle the finished dish with parmesan.
- Porridge in a slow cooker. In the evening, add all the necessary ingredients to the slow cooker: cereals, milk, water in a ratio of 1/3, sugar, salt. And then set a delayed start. In the morning, at the right time, delicious and healthy porridge will be waiting for you. After cooking, you can add honey, nuts or berries.
Healthy lunch
Shrimp and avocado salad. For the salad you will need: 200-250 g of boiled shrimp, 1 avocado, 1 small onion, 60 g of green cabbage leaves.
In a separate bowl, mix all the ingredients, adding boiled and peeled shrimp. You can use sauce as a sauce. To prepare it, you need to mix the following ingredients:
- 1 tablespoon of olive oil, red wine vinegar;
- ½ teaspoon of minced garlic;
- chopped parsley;
- 1 teaspoon Dijon mustard;
- salt, pepper to taste.
Fish with vegetables. For cooking you will need: half a bell pepper, tomatoes, white fish, carrots, onions, beans.
Thaw the beans under hot water and then heat in the oven at 180 degrees. Take two baking sheets measuring 60 by 50 cm. Peel the carrots, cut the pepper into strips, finely chop the onion. Place the beans seasoned with salt and spices in the center of the sheet. Put the fish here and add vegetables to it. Wrap the paper tightly and place the container in the oven for 10-15 minutes.
What can you have for dinner?
Yoghurt and tuna sandwich. To prepare you need to get:
- 4 spoons of Greek yogurt;
- 150 g of rye bread;
- 2 tomatoes;
- 2 eggs;
- 100 g of salad;
- 300 g of tuna.
Fry the bread without oil until golden brown. Cut the hard-boiled eggs into slices. Drain the tuna and shred with a fork. Spread the bread with yogurt and top with lettuce, tomatoes, tuna and eggs. Cover the sandwich with a second piece of bread.
Chicken breast with cheese. You need: 400 g of chicken fillet, 100 g of cheese, 250 ml of water, 3 spoons of breadcrumbs, 2 eggs, 100 g of flour.
Cut the fillet, beat it by adding salt and spices. Cut the cheese into small slices, place on top of the chicken and then roll. Make a thin dough from flour and eggs. Dip the rolls in the mixture and then sprinkle with breadcrumbs. Fry the meat until golden brown. After that, add water to the pan and continue to boil the chicken for 15 minutes with the lid closed.
The right foods
Eating food is an important part of eating well. You should not rush to eat pizza, hamburgers or other fast food, as this is harmful to the stomach. Instead, spend some time preparing healthy meals.
- Avocado toast. Toast the bread slightly in a pan and then spread the mashed avocado over the bread. You can add a little salt to taste.
- Green smoothie. Mix green apple, kiwi, celery with 2 liters of water in a blender.
Dried fruits, nuts and fruits can also be a good snack.
What could be the results?
Switching to the right food does not guarantee rapid weight loss. It takes some time to restore the metabolism. In the first week of weight loss, excess water is lost. A person gets rid of swelling, metabolism is normalized. In addition, physical activity affects the effectiveness of weight loss. Sudden weight loss can cause a lot of damage to your health, so proper nutrition contributes to slow but effective weight loss.
With sufficient physical activity and a balanced diet, you can lose up to 3-4 kilograms per month. But if the result is much smaller, you should not be upset, because those who lose weight slowly, then it is easier for them to maintain the weight.