The first thing many people do when trying to lose weight is change their diet. And although we recommend seeking the advice of specialists first, as general information, we will consider the basic principles of proper nutrition.
Very often, people looking to lose weight use all kinds of novel diets, they limit 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 the help of a weight loss specialist. And understanding the principles of proper nutrition (PP) will help you avoid unnecessary and sometimes dangerous mistakes.
So before looking for a free ready-to-use menu on the internet, you need to determine the average daily calorie requirement of the body. You can do this at home using an online calculator where you need to enter your height and weight parameters. When calculating calories, you need to take into account the degree of physical activity of a person.
Weight loss clinics have a better approach. The calculation of the daily calorie intake is carried out on special equipment that analyzes the ratio of fat and muscle mass. Doctors will never give all customers the same menu, 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 micronutrients and vitamins.
Nutrition Basics for Weight Loss
Proper nutrition is based on the following principles:
- Variety of diet. To lose weight, it is not necessary to eat only kefir and cucumbers! The menu must be tasty, healthy and varied.
- Nutritional fraction. The daily calorie intake should be divided into three main meals and two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. So that the body does not feel hungry.
- Most of the menu should be natural products, without artificial additives, sugar or sweeteners.
In this case, the diet should conform to the norms of caloric content, protein, fat, carbohydrates.
Where to start?
Switching to a new type of food consists of five steps:
- Eliminate foods that are not beneficial to the body, which contain so-called "empty calories". These are baked goods, pastries, sweets, cold cuts and semi-finished products, mayonnaise, sauces.
- Eliminate the alcohol. Some studies show that these drinks affect the neurons in the brain that produce appetite. The more a person drinks, the more they eat.
- Monitor the water balance. You need to drink at least 1. 5 liters of clean water a day. The approximate rate is calculated by the formula: 30 milliliters per kilogram of weight.
- Create a diet. As already mentioned, it is necessary to divide the daily calorie intake into several meals. For everyone, set the most convenient time and stick to it. The schedule must be the same for every day.
- Gain strength and patience. Transitioning to a new lifestyle can be challenging.
In fact, the process of changing habits is extremely complex. Conventional advice won't help. You should not read reviews of people who are losing weight on the Internet about magic diets. In fact, only two percent of people can lose weight on their own, without harm to health, at home. In all other cases, the qualified assistance of weight loss specialists is required. These are nutritionists, psychologists, and personal consultants.
Correct transition to proper nutrition
The transition to a new lifestyle should be gradual. Here are five basic rules. They need to be introduced one by one, so it will be easier for the body to adapt.
So the correct transition is based on the following principles:
- Make sure you have breakfast. In general, those who refuse to eat in the morning eat more throughout the day.
- Don't discount dinner. It is as important as breakfast. The only thing is that it is necessary to remove heavy, fatty and very salty foods, as it can negatively affect the digestive processes, causing discomfort, heaviness and bloating.
- Keep a food diary. At first, patients are not limited to their usual food, but are offered to write down everything they consume during the day. At the end of the week, the weight loss specialist analyzes the logs, indicating problems. Customers themselves note when they should refrain from snacking.
- Learn to count calories, protein, fat, carbohydrates. You can use the application on the phone or in online resources.
- Increase the amount of fresh vegetables and herbs in the daily menu.
To make the transition mode a little easier, you can find a healthy alternative to junk food. Now on the Internet there are many recipes for baked goods without gluten, lactose, sucrose, various homemade sausages, ham and much more.
Errors related to weight loss
Typically, people trying to lose weight go from extreme to extreme, exposing the body to serious stress. These are the main mistakes of losing weight:
- Excessive reduction in calorie intake. To lose weight, it is enough to reduce consumption by 10-15 percent.
- Cancellation of breakfast or dinner.
- Adherence to different diets, especially high in protein or low in carbohydrates.
The main rule for losing weight is balance. In nutrition, in training, in cosmetic procedures. This is the only way to get rid of extra pounds without damaging your health and then save the result.
What should the diet be?
The diet, as has been said many times, must be varied and complete. It should 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 cereals;
- pasta, durum wheat pasta;
- low-fat cheese.
It is better to think about the menu in advance, making a plan for the week. Also, you should think of several backup options if you suddenly don't have the right ingredients on hand or you just don't want to eat some kind of dish.
It is better to bring food to work and study. It is difficult to find a suitable dish in cafes and restaurants. In addition, its caloric content, the content of proteins, fats, carbohydrates are not always indicated.
Product list
The diet should include the following foods:
- Proteins: chicken, turkey, fish, low-calorie ham, 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 oats, brown rice, whole wheat flour, bread. Provides the body with the necessary energy.
Each individual makes 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 need to begin to closely monitor the diet, supply the body with the necessary elements, vitamins to prolong youth, support the body:
- give preference to natural foods without additives, artificial flavors or colors;
- eat foods rich in calcium: legumes, spinach, almonds;
- do not forget about iron, the deficiency of which leads to such unpleasant phenomena as pale skin, hair loss, brittle nails;
- quit coffee, cut down on caffeine, alcohol - these are all drinks that increase your appetite;
- observe the protein, fat and carbohydrate guidelines.
Subject to all these rules, girls can maintain their grace, lightness and grace of the body for many years.
Menu and diet of the week
One of the options for developing a menu for the week is to use a transformer grid. It's a list of dishes and includes various options for breakfast, lunch, dinner, calorie-counted snacks, and PJU that can be combined with each other. It is better to cook dishes in a pan, without adding oil, sauces, margarine. To speed up cooking, you can use a multi-cooker or microwave.
| Breakfast options | Lunch options | Dinner options | Appetizers |
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All meals must be simple and available. Therefore, there will be no temptation to buy prepared food.
Monthly program
By the principle of a constructor, you can create a menu for each week, thus obtaining a complete diet. But it is better if the program is developed for a longer period, for example, a month. Then there will be more variety in food.
Proper nutrition should become a way of life. Therefore, it is necessary that it be as tasty, varied and healthy as possible. Do not be afraid to experiment, try new recipes, use unusual ingredients for cooking. Severe restrictions, excessive calorie reduction, can lead to serious psychological problems, including eating disorders (EID), discouraging any 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 proper nutrition
It will be difficult to lose weight with a proper diet. Since the reasons for weight gain are different for everyone, then you need to treat them individually, using a complex of various techniques. It is necessary to understand that there is no magic pill, the extra kilos that have been accumulated over the years will not disappear in a month. Therefore, you should not look for effective radical diets and methods. Is it possible with your help to lose weight? Yes, but the price will be too high.
In most cases, patients require complex psychotherapy. You need to learn to live in a new way, to deal with stress, problems without traffic jams, breakdowns. Also, you should think about a set of physical activities, it can be walking, jogging, training in the gym or at home using a treadmill, stepper or other special equipment. For girls and women, the physical activity option is selected, taking into account health status, weight, and other important factors.
The best recipes
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 cookbook with photos and step-by-step instructions. The recipes are on thematic sites. Here are some interesting options.
Protein pancakes
The fastest breakfast: protein or protein pancakes. Even a novice cook can cook them.
Ingredients:
- Baking Dry Protein Mix - 100 grams;
- any milk - 100 milliliters;
- sugar substitute or berry syrup;
- any fruit or blackberry to decorate, serve.
Blend ingredients until smooth. Bake the pancakes in a dry skillet without adding oil.
Curd dessert with fruit and gelatin
The favorite dessert of schoolchildren is cottage cheese with added fruit. It will be able to replace sweets, various confectionery, cakes. Cooking is quite simple, you don't even need to bake it in the oven.
Ingredients:
- nonfat cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- sugar substitute or honey to taste;
- a tablespoon of lemon juice;
- sachet (15 grams) of gelatin;
- 100 milliliters of water
- any fruit.
Dissolve a bag of gelatin in water, let it swell. Mix it with cottage cheese, sour cream, sugar substitute until smooth. You can beat with a mixer or blender. Place the bottom of the bowl with fruit, on top - a layer of curd, on top of the berries. Refrigerate for an hour.
Cheesecakes with bran and banana
Another simple recipe for beginners is the Plain and Light Banana Bran Cheese Pancakes.
Ingredients:
- nonfat cottage cheese - 300 grams;
- a chicken egg (you can only put proteins);
- banana;
- whole wheat 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. The flour can be replaced with ground oatmeal in a coffee pot.
Radish salad
A simple and quick dinner recipe for aspiring nutritionists.
Ingredients:
- radish - 150-200 grams;
- mix of lettuce leaves - 100 grams;
- a small carrot;
- bunch of green onions;
- three cloves of garlic;
- salt to taste;
- vegetable oil for dressing.
Finely chop the vegetables and herbs, mix with vegetable oil and finely grated garlic.
Beet salad
The simplest and most delicious salad known since childhood is the beet salad.
Ingredients:
- boiled beets - a small one;
- two or three minced garlic cloves;
- Three tablespoons sour cream or Greek yogurt
- come out.
Mix all the ingredients. Serve with parsley.
Tuna salad
A good option for dinner is the tuna salad.
Ingredients:
- canned tuna in its own juice - one can;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- a cucumber;
- an onion;
- lettuce mix;
- olive oil for dressing;
- a little lemon juice;
- come out.
Chop, 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 the vegetable with chicken.
Ingredients:
- two small potatoes;
- an onion;
- a carrot;
- bell pepper;
- tomato;
- chicken fillet.
Cut the chicken into cubes and bring to a boil. Add the vegetables, salt to the broth, cook until tender. Garnish with herbs when serving.
Carrot soup
In the TOP ranking of the most interesting dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical of him. It is believed that such food cannot 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 tender. Beat in a blender until pureed, adding broth, butter, spices.
Brussels sprouts soup with cream
This soup can be cooked on the stove or in a slow cooker.
Ingredients:
- chicken broth - liter;
- Brussels sprouts - 300 grams;
- a carrot;
- leek - half root;
- onions - one piece;
- two tablespoons of butter;
- two or three potatoes;
- 100 milliliters of cream;
- an egg;
- salt, black pepper, nutmeg, bay leaf.
Boil the vegetables until tender. Beat in a blender until smooth, adding broth, cream, butter, spices.
Tomato soup
For a quick dinner, you can make tomato soup. This is a tasty, unusual, but simple and healthy dish.
Ingredients:
- tomatoes - 1 kilogram;
- onions;
- a few cloves of garlic;
- cream - 100 milliliters;
- two tablespoons of olive oil
- salt, oregano, basil.
Blanch the tomatoes with boiling water, remove the skin and cook over low heat with the onion. After they get a homogeneous consistency, add oil, spices, salt.
Baked pumpkin with egg
A simple and healthy meal is baked pumpkin with egg. It can be served as a separate dish for dinner or as an aperitif.
Ingredients:
- pumpkin - 500 grams;
- two or three eggs;
- two tablespoons of butter;
- salt and spices to taste, a set of Provencal herbs works well.
Cut the pumpkin into small slices. Beat the eggs like an omelette, add the herbs to the mixture and pour over the pieces. Send to the oven for 40-50 minutes until tender.
Light Stewed Cabbage Recipe
Cabbage can be cooked in a saucepan, multi-cooker or in a normal frying pan. This simple dish can be a good dinner or a side 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. Cook over low heat in a skillet with oil and water until tender.
Baked chicken with vegetables
The perfect lunch is baked chicken with vegetables.
Ingredients:
- chicken fillet;
- bell pepper;
- tomatoes;
- arc;
- carrots;
- potatoes;
- two tablespoons of vegetable oil or low-fat sour cream.
Cut the vegetables and meat into pieces, put in a mold, add butter or sour cream. Bake in the oven until tender, about 30-40 minutes.
Chicken fillet in mustard sauce
This option is suitable not only for a daily dinner, but also for a festive banquet.
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, let it rest for an hour and a half. Fry the carrots and onions in a pan, add the meat, boiling water. Cook over low heat until tender.
Zucchini Casserole
An interesting option for dinner or lunch is a casserole with zucchini.
Ingredients:
- zucchini;
- an onion;
- a bell pepper;
- tomato;
- two or three eggs;
- 200 milliliters of kefir or low-fat sour cream;
- some low-fat cheese;
- salt, pepper, herbs to taste.
Cut the vegetables into thin strips. Layer up, smearing with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Baked zucchini with minced chicken
One of the options for a zucchini casserole is with minced meat. The recipe remains the same, but the layers between the vegetables need to be changed with meat. This will make the dish much tastier and juicier.
Pollock with stewed vegetables
Pollock is a favorite fish of children and school children. It is juicy, tender, the main thing is to cook it correctly.
Ingredients:
- pollock - a fish;
- sour cream - 150-200 milliliters;
- onions;
- carrots;
- potatoes;
- salt and pepper to taste.
Place the haddock chunks in a baking dish, pour over sour cream, season with salt. Top with the chopped vegetable slices. Bake everything together in the oven until tender, sprinkle with cheese and herbs before serving.
Diet Pilaf with chicken
Pilaf is usually cooked with pork. It is quite fat, heavy. A healthy but equally delicious alternative is chicken.
Ingredients:
- chicken fillet;
- carrots;
- arc;
- rice (polished or brown) - one glass;
- water - two glasses;
- two tablespoons of vegetable oil.
Cut the chicken breast into cubes, fry with onion and carrot over low heat. Top with a glass of rice, add water, and simmer until tender.
Proper nutrition is a rich, healthy and varied diet, which provides not only a beautiful figure, but also good health and good health.