The first thing many people do when trying to lose weight is to change their diet. And although in the first place we recommend seeking professional advice, as general information we will consider the basic principles of proper nutrition.
Very often people pursuing weight loss use all sorts of new-fangled diets, limit themselves in everything. This leads to new difficulties: there is an uncontrolled appetite, 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 help from a weight loss specialist immediately. And 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 the average daily calorie needs of the body. You can do this at home using an online calculator, where you need to enter the parameters of your height and weight. 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 equipment that analyzes the ratio of fat and muscle mass. Doctors will never give all clients the same menu, for example 1200 kilocalories. 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.
Basics of weight loss nutrition
Proper nutrition is based on the following principles:
- Dietary variety. To lose weight, you do not need to eat only kefir and cucumbers! The menu should be tasty, healthy and varied.
- Food fraction. The daily calorie intake should be divided into three main meals and two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two breakfasts - 10%. This way 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 fit into the norms of calories, protein, fat, carbohydrates.
Where do I start?
Switching to a new type of food consists of five steps:
- Eliminate foods that are not good for the body, containing so-called "empty calories". These are baked goods, pastries, cakes, 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.
- Observe the water balance. You should 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. Determine the most convenient time for everyone and stick to it. The schedule must be the same for all days.
- Gain strength and patience. Moving to a new way of life can be a challenge.
In fact, the process of changing habits is extremely complex. Conventional advice will not help. You should not read reviews for those who lose weight on the Internet for magical 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.
Proper transition to proper nutrition
The transition to a new way of life must be gradual. Here are five basic rules. They should be introduced one by one so the body will be easier to adapt.
So, the right transition is based on the following principles:
- Don't forget to have breakfast. Usually those who refuse to eat in the morning eat more throughout the day.
- Don't turn off dinner. It is as important as breakfast. The only thing is that it is necessary to remove heavy, greasy, highly salty foods from it, as it can adversely affect digestive processes, causing discomfort, heaviness and bloating.
- Keep a food diary. At first, patients are not limited in their usual diet, but they are offered to record everything that is eaten during the day. At the end of the week, the weight loss specialist analyzes the records, pointing out problems. Customers themselves notice when they should refrain from breakfast.
- Learn to count calories, protein, fat, carbs. You can use the app over the phone or online resources.
- Increase the amount of fresh vegetables and herbs in your daily menu.
To make the transition 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.
Weight Loss Mistakes
Usually people who try to lose weight go from one extreme to another, subjecting the body to serious stress. Here are the main mistakes in losing weight:
- Excessive reduction in calorie intake. To lose weight, it is enough to reduce consumption by 10-15 percent.
- Cancel breakfast or dinner.
- Follow a variety of diets, especially high in protein or low in carbohydrates.
The main rule for 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 keep the result.
What should be the diet?
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 meat: chicken, turkey, rabbit, sometimes lean pork or beef;
- dairy and fermented milk products;
- eggs;
- cereals and cereals;
- pasta, durum wheat paste;
- low-fat cheese.
It is better to consider the menu in advance, making a plan for the week. You also need to consider a few backup options if you suddenly don't have the right ingredients on hand or just don't 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. In addition, its calorie content, protein, fat, carbohydrate content are not always specified.
Product list
The diet should include the following foods:
- Protein: chicken, turkey, fish, low-calorie diet ham, eggs (protein), cottage cheese, cottage cheese, protein or protein shakes. Such food helps reduce appetite, discourages hunger.
- Fats: egg yolk, vegetable oils, nuts, avocados, oily fish, cheese. They repair tissues and cells, participate in many processes.
- Carbohydrates: buckwheat and oatmeal, brown rice, wholemeal flour, bread. Provide 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 over 30
Women over the age of 30 notice some biological changes in their bodies. At this age you should start carefully monitoring the diet, supply the body with the necessary elements, vitamins to prolong youth, maintain the body:
- give preference to natural food without artificial additives, flavors, 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;
- give up coffee, reduce doses of caffeine, alcohol - all these are drinks that increase appetite;
- Observe the norms of proteins, fats and carbohydrates.
By following all these rules, girls can maintain their grace, lightness and grace of the body for many years.
Menu and diet for the week
One of the options for developing a menu for the week is to use a transforming grid. This is a list of dishes and includes several options for snacks, lunches, dinners, snacks, calorie counts and PJU, which can be combined with each other. It is better to cook dishes in a pan without adding butter, 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 dishes should be simple and accessible. So there will be no temptation to buy ready-made food.
Monthly Program
According to the principle of the constructor, you can create a menu for each week, thus getting a complete diet. But it is better to compile the program for a longer period, for example for a month. So there will be more variety in the food.
Proper nutrition should become a way of life. Therefore, you need to make it as tasty, varied and healthy as possible. Do not be afraid to experiment, try new recipes, use unusual cooking ingredients. Severe restrictions, excessive calorie reduction can cause serious psychological problems, including eating disorders (EID), discourage any desire to lose weight. That is why it is important to start the path to a healthy lifestyle with the advice of 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 deal with it individually, using a set 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 in a month. That is why you should not look for effective radical diets and methods. Can you lose weight with them? Yes, but the price will be too high.
In most cases, patients need complex psychotherapy. You have to learn to live in a new way, to deal with stress, problems without congestion, breakdowns. In addition, you should consider a set of physical activities, this can be walking, jogging, training in the gym 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 health, weight and other important factors.
The 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 varied diet. 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 pancakes
The fastest breakfast - protein or protein pancakes. Even a novice cook can cook them.
Ingredients:
- dry protein mixture for baking - 100 grams;
- each milk - 100 milliliters;
- sugar substitute or berry syrup;
- any fruit or fruit for decoration, serving.
Mix the ingredients until smooth. Bake the pancakes in a dry pan without adding butter.
Dessert with cottage cheese with fruit and gelatin
A favorite dessert for students is cottage cheese with added fruit. He will be able to replace pastries, various confectionery, pastries. Cooking is quite simple, you don't even have to bake it in the oven.
Ingredients:
- skimmed cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- sugar substitute or honey to taste;
- tablespoon lemon juice;
- sachet (15 grams) gelatin;
- 100 milliliters of water
- each fruit.
Dissolve a bag of gelatin in water, allow to 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 fruit bowl, the top - cottage cheese, the top of the fruit. Refrigerate for one hour.
Cheesecakes with bran and banana
Another simple recipe for beginners are light, cheap, simple pancakes with banana bran cheese.
Ingredients:
- skimmed cottage cheese - 300 grams;
- one chicken egg (only protein can be added);
- banana;
- wholemeal flour - 3 tbsp;
- bran - 2 tbsp;
- pinch of salt;
- sweetener to taste.
Mix all ingredients and bake in a dry pan without adding butter. The flour can be replaced with oatmeal ground in a coffee maker.
Radish salad
A simple and quick dinner recipe for ambitious nutritionists.
Ingredients:
- radish - 150-200 grams;
- mix of lettuce leaves - 100 grams;
- a small carrot;
- connection green onions;
- three cloves of garlic;
- salt to taste;
- vegetable oil for dressing.
Finely chop vegetables and herbs, mix with vegetable oil, finely grated garlic.
Beetroot salad
The simplest and most delicious salad known from childhood is beet salad.
Ingredients:
- boiled beets - one small;
- two or three minced garlic cloves;
- Three tablespoons of sour cream or Greek yogurt
- sol.
Mix all ingredients. Serve with parsley.
Tuna salad
A good option for dinner is tuna salad.
Ingredients:
- tuna, canned in its own juice - one can;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- one cucumber;
- one onion;
- mixture of lettuce;
- dressing olive oil;
- a little lemon juice;
- sol.
Chop, mix, season with lemon juice and olive oil.
Vegetable chicken soup
Soups should be included in the diet, especially for students. One of the simplest recipes is vegetable with chicken.
Ingredients:
- two small potatoes;
- one onion;
- one carrot;
- bell;
- tomato;
- chicken fillet.
Cut the chicken into cubes and cook. Add vegetables, salt to the broth, cook until soft. 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 it. It is believed that such food can not be delicious. But once they have properly prepared carrot soup, many leave it in their diet.
Ingredients:
- three large carrots;
- two potatoes;
- tablespoon butter;
- one onion;
- three cups of chicken broth or water
- salt, spices (curry, ginger, cardamom).
Boil the vegetables until soft. Beat in a blender until puree, adding broth, butter, spices.
Brussels sprouts soup with cream
This soup can be cooked on the stove top or in a slow oven.
Ingredients:
- chicken broth - liter;
- Brussels sprouts - 300 grams;
- one carrot;
- leek - half a root;
- onion - one piece;
- two tablespoons of butter;
- two or three potatoes;
- 100 milliliters of cream;
- one egg;
- salt, pepper, nutmeg, bay leaf.
Boil the vegetables until soft. Beat in a blender until smooth, adding broth, cream, butter, spices.
Tomato soup
You can make tomato soup for a quick dinner. This is a delicious, unusual, but at the same time 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.
Steam the tomatoes with boiling water, remove the skins and stew them with onions. Once they get a homogeneous consistency, add butter, spices, salt.
Pumpkin baked with egg
An easy and healthy dish is a pumpkin baked 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 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 omelet, add the herbs to the mixture and pour over the pieces. Send in the oven for 40-50 minutes until soft.
Recipe for lightly stewed cabbage
Cabbage can be stewed in a saucepan, multicooker 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, pepper.
Finely chop the onion and cabbage, grate the carrots. Stew in a pan with oil and water until soft.
Chicken roasted with vegetables
The perfect lunch is chicken roasted with vegetables.
Ingredients:
- chicken fillet;
- bell;
- tomatoes;
- bow;
- carrots;
- potatoes;
- two tablespoons of vegetable oil or low-fat sour cream.
Cut vegetables and meat into pieces, put in a form, add butter or sour cream. Bake in the oven until soft, about 30-40 minutes.
Chicken fillet in mustard sauce
This option is suitable not only for a daily dinner, but also for a festive feast.
Ingredients:
- chicken fillet - 500 grams;
- one carrot and one onion;
- three tablespoons of low-fat sour cream;
- two tablespoons;
- two teaspoons of flour;
- 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. Simmer until soft.
zucchini casserole
An interesting option for dinner or lunch is the casserole with zucchini.
Ingredients:
- zucchini;
- one onion;
- one 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. Put in layers, spreading with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Zucchini Roasted with Minced Chicken
One of the options for zucchini casserole is minced meat. The recipe remains the same, but the layers between the vegetables should be shifted with the meat. This will make the dish much tastier and juicier.
Mint with stewed vegetables
Pollack is a favorite fish of children and students. It is juicy, tender, the main thing is to cook it properly.
Ingredients:
- pollock - one fish;
- sour cream - 150-200 milliliters;
- onions;
- carrots;
- potatoes;
- salt and pepper to taste.
Put pieces of mint in a baking dish, pour sour cream, season with salt. Top with sliced vegetables. Bake everything together in the oven until soft, sprinkle with cheese and herbs before serving.
Diet pilaf with chicken
Pilaf is usually made with pork. It turns out to be quite thick, heavy. A healthy but equally tasty alternative is with chicken.
Ingredients:
- chicken fillet;
- carrots;
- bow;
- rice (polished or brown) - one cup;
- water - two glasses;
- two tablespoons of vegetable oil.
Cut the chicken breasts into cubes, fry with onions and carrots over low heat. Cover with a glass of rice, add water and simmer until soft.
Proper nutrition is a delicious, healthy, varied diet that gives not only a beautiful figure, but also good health and good health.