Proper nutrition is the basis not only of losing weight, but also of 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 a properly balanced diet helps to get rid of excess weight without stressing the body.
Menu for proper nutrition for weight loss for every day
To switch to proper nutrition, you must first decide how to create a new diet, how to correctly calculate the required amount of nutritional supplements, and whether such a diet will help you lose weight?
The right food menu is one of the main helpers in the fight against extra pounds. When switching to it, the first step is to eliminate all fast carbohydrates from the diet, for example sweets or muffins. 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 fractional feeding in small portions at regular intervals. With partial meals, one 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 that the body needs to restore its working capacity. Protein is a building block 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 between energy value and energy expenditure will be maintained throughout the day.
How to lose weight without harm to your health is another question that worries many people. Losing weight with strict diets bordering on starvation is always a great stress for the body. You can return your weight to normal and 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 significantly limit a person's food choices. However, you should not assume that proper nutrition is only a stage of losing weight. 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 going to bed, etc. In such cases, it is necessary to reconsider the approach to the choice of food. Eating right can help restore a healthy relationship with food. After all, it should nourish us, give us energy, and not become the only source of pleasure in life.
The benefits of eating right to help you lose weight:
- The weight loss process begins with a calorie deficit. When a person eats less than he expends in a day, the body draws energy from previously stored fat. It is in this case that the weight loss process is activated. The pounds are shed with a caloric deficit.
- Fatty, floury and sweet foods are high in calories, so it is better to avoid them.
- 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 dairy products should have a minimum fat content.
- During the day you can have up to 5 meals: 3 main meals, 2 intermediate meals.
- It is not necessary to eat only buckwheat and carrots, sometimes you can afford small weaknesses in the form of sweets. The main thing is not to exceed the permissible amount of calories.
- The foods on your plate can be anything, you don't have to stick to a specific type of diet. However, if you prefer a split meal or a vegetarian menu, then the most important thing is to keep an eye on the total number of calories.
- Sweet fruits, candies and all kinds of 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 water consumption - during the day you should drink up to 2 liters of liquids - pure non-carbonated water, decoctions, as well as tea or coffee without sugar.
Where do I 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 need to switch to proper nutrition gradually, performing the following steps in sequence (their order can be changed):
- Eliminate foods with low nutritional value from your diet. They do not bring any benefit, on the contrary, they can harm health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, all kinds of sauces and salt.
- Avoid alcohol. Scientists have long proven that alcoholic beverages have a negative effect on the neurons that are responsible for the feeling of hunger. A small amount of alcohol can trigger a relapse.
- Set a clear meal plan. It is best to eat according to a certain schedule, without deviations. Working people should consider their diet in advance so as not to eat high-calorie foods in canteens or cafeterias. For convenience, you can buy special containers that are convenient to take with you to school, work or a walk.
- Consider effective motivation, preferably together with a psychologist. Human psychology is structured in such a way that without motivation we quickly lose the desire to work on ourselves. You need to find the right motivation to facilitate the process of losing weight.
Please note that after achieving the desired result, you cannot return to your usual diet. Make proper nutrition a way of life, then the results will last for a long time.
The right transition to proper nutrition
Giving up your usual food and replacing it with a balanced diet of healthy, low-calorie meals can be a difficult challenge. But only if the transition is too abrupt and the new menu turns out to be lackluster and boring. To comfortably transition to PP, you must 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 could be oatmeal with berries, nuts and a spoonful of honey, an omelette, granola without sugar or a fruit smoothie.
- The first snack can be 2-3 hours after breakfast. Breakfast 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's worth remembering that chicken is best eaten without the skin.
- The second breakfast should contain protein and some slow carbohydrates. Be sure to monitor the volume of portions, the snack should not exceed the main meal.
- For dinner, it is best 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 per day, but you can eat more egg 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.
- Don't go to a cafe or restaurant hungry. It is in such places with a feeling of hunger that there is a high risk of getting into something forbidden.
- Replace canned foods with frozen ones. Pickled cucumbers, tomatoes or canned pineapples are undoubtedly very tasty, but they contain a lot of salt. It is better to use frozen products, which will preserve the nutrients.
- You should not buy semi-finished products. Ready-made food is not the best way to get rid of extra pounds. Ditch the store-bought dumplings and cutlets.
- Avoid white bread. Whole wheat flour products are a good alternative.
- It is quite difficult to immediately give up junk food; allow yourself some slack, like eating a small bag of chips once a month.
- Always leave healthy foods in front of you. 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, dried fruits and berries can be a good substitute for sweets. You can also consume honey in small amounts.
What should the diet be?
The basis of any diet is a properly composed diet. It must maintain the normal functioning of the body, as well as supply vitamins, minerals and other useful substances - proteins, fats, carbohydrates.
Protein is the basis of proper nutrition. Its lack can lead to 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. Usually 0. 5 g per 1 kg of weight is consumed.
The amount of carbohydrates should be kept to a minimum. They help you gain weight, but don't forget about the healthy carbs. 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 norm for women is 1500-1900 kcal.
There is also a complex formula in which one more action 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;
- mean = 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.
Purchase list
Allowed products include:
- seaweed;
- vegetables;
- clean meat;
- egg white;
- grains such as brown rice, buckwheat, bulgur, quinoa, oats;
- durum wheat pasta;
- Rye bread;
- healthy fats: fish, nuts, olive oil, egg yolk;
- spices;
- low-fat dairy products.
Completely prohibited: alcohol, salt, sugar, processed foods, mayonnaise, sauces, baked goods, sausages, sausages, sodas, chips, fast food.
Advice for women over 30
Many women know that after 30 years, hormone levels can change. It also depends on diet, sleep, sports and stress. After 30 years, the body can hardly tolerate strict diets and overeating. Any fluctuations in weight are 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 the following: 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 food. You should also add vegetables, fruits and herbs. It is necessary to minimize the consumption of sweets, fatty foods and foods containing starch.
Menu and diet for the week
The options for dishes that are easy to prepare at home are very diverse. An approximate balanced menu for a week might look like this:
| Day of the week | breakfast | Breakfast | Dinner | Snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oats, 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 whole grain bread, cottage cheese, 100 grams of grapes, tea or coffee without sugar | 50-100 g cottage cheese, honey | Meat broth, cabbage salad 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, stewed beef, vegetable salad | Egg omelette, broccoli | 250 g of shrimps, vegetable salad |
| Thursday | Boiled buckwheat with milk, honey, black coffee without sugar | 100 g of low-fat cottage cheese, honey, nuts | Baked pollock, sauerkraut, durum wheat pasta | Toast with apple, avocado | Baked chicken breast with cheese, cucumber, tomato |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other fruits | Low-fat yogurt without sugar, honey, black coffee | Roasted lean fish, rice | Salad of cucumbers, tomatoes, low-fat cream | Fish cutlets without oil |
| Saturday | Omelet from 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, nuts, 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 cutlet, vegetables, vegetables |
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 stick to a certain type of diet. For example, vegetarianism implies either complete abstinence from animal products, or partial. Many people mistakenly believe that plant-based foods are poor and vegetarians must be constantly 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 banana | Chickpea soup | Potato dumplings |
| Thursday | Fruit salad with sesame | Boiled potatoes with vegetables, whole grain bread | Roasted vegetables |
| Friday | Banana, strawberry, nut smoothies | Sprouted buckwheat with pumpkin, tomato salad, vegetables | Vegetable stew |
| Saturday | Millet and pumpkin porridge | Stewed vegetables, tofu cheese | Vegetable salad with sesame oil |
| Sunday | Muesli with fruit | Mushroom soup, bran bread | Cucumber and tomato salad, black bread sandwich with pumpkin caviar. |
Vegetarian food can be varied and delicious. The main thing is to monitor your calorie intake and 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. Initially, 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 bananas, chocolate, chicken breast or a fruit cocktail.
Another popular way to lose weight is the Mediterranean diet. It is also considered a balanced, 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 cream | Broccoli casserole, low-fat yogurt |
| 2 | Millet porridge with milk, pumpkin, raisins | Vegetable soup with eggplant, garlic, herbs | Baked fish, tomatoes, cheese, vegetables |
| 3 | Boiled eggs, whole grain bread | Meatball soup, carrot, apple, 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 tomato, pepper | Baked fish with vegetables and 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 nutrition allows you to prepare a variety of dietary dishes. Thematic forums are full of various recipes that are suitable for a male or female diet.
Breakfast recipes
- Fruit breakfast. To prepare it, you need to mix some of the natural, low-fat yogurt, your favorite fruits and nuts. This simple breakfast will keep you full for a long time.
- Mushroom fritters. This is a delicious, healthy Italian omelette. To prepare it, you need to take 4 eggs, 300 g of chanterelles, a head of onion, a spoonful of parmesan cheese, salt, pepper and herbs. Fry the mushrooms with the onions, adding a little salt and pepper. Then beat the eggs and pour the mixture over the mushrooms. Put the tray in the oven for 10 minutes, then sprinkle the finished dish with parmesan.
- Oatmeal 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, a delicious, healthy porridge will be waiting for you. After cooking, you can add honey, nuts or berries to it.
Healthy lunch
Shrimp and avocado salad. For the salad you need: 200-250 g of boiled shrimp, 1 avocado, 1 small onion, 60 g of cabbage leaves.
In a separate bowl, mix all ingredients, adding cooked, peeled shrimp. You can use sauce as a dressing. 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 pepper, tomato, white fish, carrots, onion, beans.
Thaw the beans under hot water and then heat them 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 leaf. Place the fish here and add vegetables to it. Wrap the paper well and place the dish in the oven for 10-15 minutes.
What can you eat for dinner?
Yogurt and tuna sandwich. To prepare, you need to take:
- 4 tablespoons of Greek yogurt;
- 150 g of rye bread;
- 2 tomatoes;
- 2 eggs;
- 100 g of salad;
- 300 g of tuna.
Fry the bread without butter until golden brown. Cut the hard-boiled eggs into slices. Drain the tuna and mash with a fork. Spread the bread with yogurt and put lettuce, tomatoes, tuna and egg on top. Cover the sandwich with a second slice of bread.
Chicken breast with cheese. You need: 400 g of chicken fillet, 100 g of cheese, 250 ml of water, 3 tablespoons of breadcrumbs, 2 eggs, 100 g of flour.
Cut the fillet, pound it, adding salt and seasoning. Cut the cheese into small slices, arrange it on top of the chicken and then roll it up. Knead a thin dough of flour and eggs. Dip the buns in the mixture and then sprinkle with breadcrumbs. Fry the meat until golden brown. Then add water to the pan and continue to simmer the chicken for 15 minutes with the lid closed.
Appropriate snacks
Snacking is an important part of good nutrition. You should not rush to eat pizza, burgers or other fast food, as this is harmful to the stomach. Instead, spend some time preparing healthy snacks.
- Avocado toast. Lightly dry the bread in a pan and then spread the avocado puree over the bread. You can add some salt to taste.
- Green confused. Mix green apple, kiwi, celery with 2 liters of water in a blender.
Dried fruits, nuts and berries can also be a good snack.
What might the results be?
Switching to proper nutrition does not guarantee rapid weight loss. It takes some time to restore the metabolism. During the first week of losing weight, excess water is lost. A person gets rid of puffiness, the metabolism normalizes. 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 less, you should not be upset, because those who lose weight slowly, then it is easier to maintain weight.