The first thing many people do when trying to lose weight is to change their diet. Although it is advisable to seek professional advice first, as a general rule, we will consider the basic principles of proper nutrition.
People who are trying to lose weight often use all kinds of new diets and limit themselves in everything. This leads to new difficulties: uncontrolled appetite appears, health problems, deteriorating health. Experts warn: this approach is fraught with serious consequences. Obviously, you should not play with your health, it is better to seek the help of a weight loss specialist immediately. Understanding the principles of proper nutrition (PP) will help you avoid unnecessary and sometimes dangerous mistakes.
So, before looking for a ready-made free menu on the Internet, you need to determine your body's average daily caloric needs. You can do this at home using an online calculator where you need to enter your height and weight settings. When calculating calories, you should take into account a person's level of physical activity.
There is a better approach in weight loss clinics. Daily caloric intake is calculated on special equipment that analyzes the ratio of fat and muscle mass. Doctors never give the same menu to all clients, for example, 1200 kcal. It will be individual, taking into account the characteristics of the organism. In addition, it will contain the optimal amount of protein, fat, carbohydrates, macro and micronutrients and vitamins.
Nutrition Basics for Weight Loss
Proper nutrition is based on the following principles:
- Dietary diversity. You don't need to eat only kefir and cucumber to lose weight! The menu should be tasty, useful and varied.
- Nutrition part. Daily caloric intake should be divided into three main meals and two snacks. Breakfast - 30%, lunch - 35%, lunch - 25%, two snacks - 10%. Thus, the body will not feel hungry.
- Most of the menu should be natural products without artificial additives, sugar and sweeteners.
In this case, the diet should be in accordance with the norms for calories, proteins, fats, carbohydrates.
Where to start?
The transition to a new type of food consists of five stages:
- Eliminate foods that are not good for your body called "empty calories". These are baked goods, pastries, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate alcohol. Some studies show that these drinks affect appetite-producing neurons in the brain. The more a person drinks, the more he will eat.
- Follow the water balance. You should drink at least 1. 5 liters of clean water daily. The approximate ratio is calculated using the formula: 30 milliliters per kilogram.
- Create a diet. As already mentioned, the daily caloric intake should be divided into several meals. Set the right time for everyone, and stick to it. The schedule should be the same for all days.
- Gain strength and patience. Moving to a new lifestyle can be difficult.
In fact, the process of changing habits is extremely complicated. Ordinary tips will not help. You should not read the reviews of people who lose weight on the Internet about magic diets. In fact, only two percent of people can lose weight at home without harming their health. In all other cases, professional help is required from weight loss specialists. These are nutritionists, psychologists and individual counselors.
Transition to proper nutrition
The transition to a new lifestyle should be gradual. Here are five basic rules. They need to be presented one by one, so it will be easier for the body to adapt.
So, the right transition is based on the following principles:
- Make sure you eat breakfast. Generally, those who refuse to eat breakfast eat more during the day.
- Don't rule out eating. As important as breakfast. The only thing you need to get rid of heavy, fatty, very salty foods, because it can adversely affect the digestive process, causing discomfort, heaviness and bloating.
- Keep a meal diary. At first, patients are not limited to regular meals, they are offered to write down everything they eat during the day. At the end of the week, the weight loss specialist analyzes the records showing the problems. Customers themselves feel the need to refrain from snacks.
- Learn to count calories, protein, fat, carbohydrates. You can use the program on your phone or online sources.
- Increase the amount of fresh vegetables and herbs in your daily menu.
You can find a healthy alternative to junk food to make the transition a little easier. There are now many recipes on the Internet for baked goods that do not contain gluten, lactose, sucrose, various homemade sausages, ham and more.
Weight Loss Mistakes
Usually, people who try to lose weight go to extremes, putting the body under severe stress. The main mistakes of losing weight are:
- Excessive reduction in calorie intake. It is enough to reduce consumption by 10-15 percent for weight loss.
- Cancel breakfast or dinner.
- Follow different diets, especially high protein or low carb.
The main rule of weight loss is balance. In nutrition, training, cosmetic procedures. This is the only way to get rid of extra pounds and maintain the result without compromising your health.
What should be the diet?
Diet, as has been said many times, should be varied and complete. It should cover the following product categories:
- fresh vegetables, herbs, fruits;
- lean meats: chicken, turkey, rabbit, sometimes lean pork or beef;
- milk and fermented milk products;
- egg;
- cereals and grains;
- pasta, durum wheat pasta;
- low-fat cheese.
It is better to plan the week and think about the menu in advance. In addition, if you suddenly do not have the necessary ingredients on hand, or simply do not want to eat a meal, you need to consider a few precautionary options.
It is better to take food to work and study. It is difficult to find a suitable meal in cafes and restaurants. In addition, the amount of calories, the content of proteins, fats and carbohydrates is not always indicated.
Product List
The diet should include the following foods:
- Protein: chicken, turkey, fish, diet low-calorie ham, eggs (protein), cottage cheese, cottage cheese, protein or protein cocktails. Such foods help to reduce appetite and prevent hunger.
- Fats: egg yolk, vegetable oil, nuts, avocado, oily fish, cheese. They restore tissues and cells, participate in many processes.
- Carbohydrates: buckwheat and oat flour, brown rice, grain flour, bread. Provide the body with the necessary energy.
Each person prepares a specific product list, taking into account a person's budget, season and personal preferences.
Tips for women over 30
Women over the age of 30 pay attention to some biological changes in their bodies. At this age, you should start to follow the diet closely, provide the body with the necessary elements, provide vitamins to prolong youth, support the body:
- to prefer natural food without artificial additives, flavors, colors;
- Eat foods rich in calcium - legumes, spinach, almonds;
- Do not forget about the iron, the deficiency of which causes unpleasant phenomena such as pale skin, hair loss, broken nails;
- Avoid coffee, reduce caffeine, alcohol - all these are appetite-boosting drinks;
- Follow protein, fat and carbohydrate norms.
Girls who follow all these rules can maintain their body's elegance, lightness and grace for years.
Menu and diet for the week
One of the options for preparing a weekly menu is to use a transforming network. It is a list of dishes and includes breakfast, lunch, dinner, calorie snacks and several options for BJU that can be combined with each other. It is better to cook dishes in saucepans without the addition of food, sauces, margarine. You can use multiple cookers or a microwave oven to speed up cooking.
| Breakfast options | Lunch options | Meal Options | Snacks |
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All meals should be simple and ready. So you will not be tempted to buy ready meals.
Monthly program
You can create a menu for each week according to the principle of a constructor, so you can get a complete diet. But it is better to prepare the program for a longer period, for example, for a month. So there will be more variety in the dishes.
Proper nutrition should become a way of life. Therefore, you should make it as tasty, varied and healthy as possible. Don't be afraid to experiment, try new recipes, use unusual ingredients for cooking. Severe restrictions can lead to serious psychological problems, including excessive calorie reduction, eating disorders (EID), and encourage the desire to lose weight. Therefore, it is important to start a healthy lifestyle by consulting professionals.
How much can you lose weight with proper nutrition
It will be difficult to lose weight on a proper diet. Because the reasons for weight gain are different for everyone, you need to deal with it individually, using a different set of techniques. It is important to understand that it is not a magic pill, the extra pounds accumulated over the years will not last a month. Therefore, you should not look for effective radical diets and methods. Can you lose weight with them? Yes, but the price will be very high.
In most cases, patients need complex psychotherapy. You have to learn to live in a new way, to deal with stress, problems and accidents without getting stuck. In addition, you should think about a number of physical activities, such as walking, jogging, training in the gym or at home using a treadmill, stepper or other special tools. For girls and women, the choice of physical activity is made taking into account their health status, weight and other important factors.
The best recipes
In order for proper nutrition to be easily implemented and become an integral part of it, it is necessary to pay attention to different diets. You can buy a recipe book with photos and step-by-step instructions. There are recipes on thematic sites. Here are some interesting options.
Protein Pancake
The fastest breakfast - protein or protein pancakes. Even an inexperienced cook can cook them.
Contents:
- dry protein mixture for baking bread - 100 grams;
- any milk - 100 milliliters;
- sugar substitute or berry syrup;
- decoration, any fruit or berry for serving.
Mix until smooth. Bake pancakes in a dry pan without adding oil.
Fruit and gelatin curd dessert
The most popular dessert for schoolchildren is cottage cheese with fruit. It will be able to replace sweets, various confectionery and pastries. Cooking is very simple, you do not need to cook in the oven.
Contents:
- nonfat cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- sugar substitute or honey to taste;
- a spoonful of lemon juice;
- package (15 grams) gelatin;
- 100 milliliters of water
- any fruit.
Dissolve a gelatin bag in water and swell. Mix with cottage cheese, sour cream, sugar substitute until smooth. Can be beaten with a blender or mixer. Arrange the bottom of the bowl with the fruit, on top - a layer of cottage cheese, on top of the berries. You chilled for an hour.
Cheesecake with bran and banana
Another simple recipe for beginners is a light, inexpensive, simple banana wholemeal cheese pancake.
Contents:
- nonfat cottage cheese - 300 grams;
- a chicken egg (you can only put protein);
- banana;
- wholemeal flour - 3 tablespoons;
- bran - 2 tablespoons;
- a pinch of salt;
- sweetener to taste.
Mix all ingredients and cook in a dry frying pan without adding oil. Flour can be replaced with oatmeal in a coffee maker.
Radish salad
A simple and quick recipe for aspiring nutritionists.
Contents:
- radish - 150-200 grams;
- lettuce mixture - 100 grams;
- a small carrot;
- a set of green onions;
- three cloves of garlic;
- salt to taste;
- vegetable oil for dressing.
Finely chop vegetables and herbs, mix with vegetable oil, finely chopped garlic.
Beet salad
The simplest, most delicious salad you know from childhood is beet salad.
Contents:
- is a boiled beet - one small;
- two or three chopped garlic cloves;
- Three tablespoons of sour cream or Greek yogurt
- salt.
Mix all ingredients. Serve with parsley.
Tuna Salad
A good dinner option is tuna salad.
Contents:
- canned tuna in its own water - a box;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- a cucumber;
- an onion;
- lettuce mixture;
- olive oil for dressing;
- a little lemon juice;
- salt.
Chop, mix, season with lemon juice and olive oil.
Vegetable Chicken Soup
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 root;
- bell pepper;
- tomato;
- chicken fillet.
Cut the chicken into cubes and boil. Add vegetables, salt to the broth and cook until soft. Garnish with herbs while serving.
Carrot Soup
Carrot soup is a leader in the TOP ranking of the most interesting dishes for proper nutrition. Many people are skeptical about it. It is believed that such a dish can not be delicious. But once the carrot soup is cooked properly, many people put it in their diet.
Contents:
- 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. Add broth, butter, spices and beat in a blender until puree.
Brussels sprouts creamy soup
This soup can be cooked on the stove or on a slow stove.
Contents:
- chicken broth - liter;
- Brussels sprouts - 300 grams;
- a root;
- leek - half root;
- onion - a piece;
- two tablespoons of butter;
- two or three potatoes;
- 100 milliliters of cream;
- an egg;
- salt, black pepper, coconut, bay leaf.
Boil the vegetables until soft. Add broth, cream, butter, spices and beat in a blender until smooth.
Tomato soup
You can make tomato soup for a quick dinner. This is a delicious, unusual, but also simple and useful dish.
Contents:
- tomatoes - 1 kilogram;
- onion;
- a few cloves of garlic;
- cream - 100 milliliters;
- two tablespoons of olive oil
- salt, oregano, basil.
Heat the tomatoes in boiling water, remove the peel and cook with the onion. Once you get a uniform consistency, add oil, spices, salt.
Baked pumpkin with eggs
A simple and healthy dish is a pumpkin baked with eggs. It can be served as a standalone meal for dinner or as a snack.
Contents:
- pumpkin - 500 grams;
- two or three eggs;
- two tablespoons of butter;
- Salt and spices to taste, a number of Provencal herbs work well.
Cut the pumpkin into small slices. Beat the eggs like an omelette, add the herbs to the mixture and pour over the pieces. Bake for 40-50 minutes before baking.
Recipe for Lightly Roasted Cabbage
Cabbage can be cooked in a pot, in a large oven or in an ordinary frying pan. This simple meal can be a good dinner or side dish for lunch.
Contents:
- white cabbage - 500 grams;
- small onion;
- carrots;
- two tablespoons vegetable oil;
- salt, black pepper.
Finely chop the onion and cabbage, grate the carrots. Cook in oil and water until tender.
Baked chicken with vegetables
The perfect dinner is chicken cooked with vegetables.
Contents:
- chicken fillet;
- bell pepper;
- tomato;
- yay;
- carrots;
- potatoes;
- 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 for about 30-40 minutes.
Chicken fillet in mustard sauce
This option is very suitable not only for everyday meals, but also for holiday meals.
Contents:
- chicken fillet - 500 grams;
- one carrot and one 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, leave for an hour and a half. Fry carrots and onions in a pan, add meat, boiling water. Cook until tender.
Zucchini casserole
An interesting choice for a meal or dinner is a casserole with zucchini.
Contents:
- pumpkin;
- an onion;
- a bell pepper;
- tomato;
- two or three eggs;
- 200 milliliters of kefir or low-fat sour cream;
- low-fat cheese;
- salt, pepper, herbs to taste.
Cut the vegetables into thin strips. Sprinkle with sour cream or kefir and place on plates. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Baked pumpkin with chopped chicken
One of the options for pumpkin casserole is minced meat. The recipe remains the same, but the layers between the vegetables need to be replaced with meat. This will make the dish very tasty and juicy.
Pollock with boiled vegetables
Pollock is a favorite fish of children and schoolchildren. Juicy, tender, the main thing is to cook it properly.
Contents:
- pollock - a fish;
- sour cream - 150-200 milliliters;
- onion;
- carrots;
- potatoes;
- Salt and pepper to taste.
Put the pollock pieces in a bowl, pour over the sour cream and add salt. Put sliced vegetables on top. Bake everything in the oven together, sprinkle with cheese and herbs before serving.
Chicken diet pilaf
Pilaf is usually cooked with pork. It turns out to be very brave, heavy. A healthy but equally tasty alternative is chicken.
Contents:
- chicken fillet;
- carrots;
- yay;
- rice (polished or brown) - a glass;
- water - two glasses;
- two tablespoons vegetable oil.
Cut the chicken breast into cubes and fry with onions and carrots over low heat. Cover with a cup of rice, add water and simmer until soft.
Proper nutrition is not only a beautiful figure, but also a tasty, healthy, varied diet that gives health and wellness.