The first thing many people do when trying to lose weight is to change their diet. And although we recommend that you seek professional advice first, as general information we will consider the basic principles of proper nutrition.
Very often, people who are striving for weight loss use all sorts of new diets and limit themselves to everything. This leads to new difficulties: uncontrolled appetite, health problems, deterioration in health. Experts warn: This approach has serious consequences. Of course, you shouldn't play with your health, it is better to seek help from weight loss specialists immediately. Understanding the principles of good nutrition (PP) can help you avoid unnecessary and sometimes dangerous health mistakes.
Before searching for a pre-made free menu on the internet, you need to determine the body's average daily caloric needs. You can do this at home using an online calculator where you will need to enter your height and weight parameters. When calculating calories, you need to take into account the level of physical activity a person is doing.
Weight loss clinics have a better approach. The calculation of the daily calorie intake is carried out using special devices that analyze the ratio of fat and muscle mass. Doctors will never give the same menu to all customers, for example 1200 kilocalories. It will be individual and take into account the characteristics of the organism. In addition, it contains an optimal amount of proteins, fats, carbohydrates, macro and micronutrients and vitamins.
The basics of a good diet for weight loss
Proper nutrition is based on the following principles:
- Diet variant. To lose weight, you don't have to eat only kefir and cucumber! The menu should be tasty, healthy and varied.
- nutritional group. The daily calorie intake should be divided into three main meals and two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. So the body will not feel hungry.
- Most of the menu should consist of natural products with no artificial additives, sugar or sweeteners.
In this case, the diet should meet the norms for calorie content, protein, fats and carbohydrates.
Where should I start?
Switching to a new type of food consists of five steps:
- Eliminate foods that are not beneficial to the body and contain what are known as "empty calories". These are baked goods, pastries, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate alcohol. Some studies show that these drinks affect the appetite producing neurons in the brain. The more a person drinks, the more he will eat.
- Monitor the water balance. You need to drink at least 1. 5 liters of clean water every day. The approximate rate is calculated using the formula: 30 milliliters per kilogram of weight.
- Create a diet. As mentioned earlier, it is necessary to divide the daily caloric intake into several meals. Appoint the most convenient 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 challenging.
In fact, the habit change process is extremely complex. Conventional advice doesn't help. You shouldn't read reviews from people who lose weight on magic diets on the internet. In fact, only two percent of people can lose weight at home without harm to their health. In all other cases, qualified support from weight loss specialists is required. These are nutritionists, psychologists, and personal advisers.
Proper transition to proper nutrition
The transition to a new lifestyle should be gradual. Below are five basic rules. They must be introduced one at a time so that the body can more easily adapt.
The correct transition is based on the following principles:
- Make sure you have breakfast. Usually, those who refuse to eat in the morning eat more throughout the day.
- Don't rule out dinner. It's as important as breakfast. The only thing is that it is necessary to remove from it heavy, greasy, very salty foods, as this can negatively affect the digestive processes and lead to discomfort, heaviness and flatulence.
- Keep a food diary. First of all, patients are not limited to their usual food, but are offered to write down everything that is eaten during the day. At the end of the week, the weight loss specialist analyzes the records and points out problems. Customers themselves notice when they should go without snacks.
- Learn to count calories, proteins, fats and 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, find a healthy alternative to junk food. Now there are many gluten-free, lactose, sucrose-free baked goods recipes on the internet, various homemade sausages, ham and much more.
Error when removing
Usually, people trying to lose weight switch from one extreme to the other, exposing the body to serious stress. Here are the main weight loss mistakes:
- Excessive reduction in calorie intake. To reduce weight, it is sufficient to reduce consumption by 10-15 percent.
- Cancellation of breakfast or dinner.
- Compliance with various diets, especially high-protein or low-carbohydrate diets.
The main rule for weight loss is balance. In nutrition, in training, in cosmetic procedures. This is the only way to shed extra pounds without harming your health and then save the result.
How should the diet be?
The diet should, as has often been said, be varied and complete. It should contain the following product categories:
- fresh vegetables, herbs, fruit;
- lean meat: chicken, turkey, rabbit, sometimes lean pork or beef;
- milk products and fermented milk products;
- eggs;
- grain and grain;
- noodles, durum wheat noodles;
- low-fat cheese.
It is better to think about the menu in advance and make a plan for the week. Additionally, if you suddenly don't have the right ingredients on hand or just don't want to eat any type of dish, you need to think about several backup options.
It is 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 and carbohydrate content are not always indicated.
Product list
The diet should contain the following foods:
- Protein: Chicken, turkey, fish, low-calorie ham, eggs (protein), cottage cheese, quark, egg white or protein shakes. Such foods help reduce appetite and satisfy hunger.
- Fats: egg yolks, vegetable oils, nuts, avocados, oily fish, cheese. They restore tissues and cells and are involved in many processes.
- Carbohydrates: buckwheat and oatmeal, brown rice, whole wheat flour, bread. Provide the body with the necessary energy.
Each person creates a specific list of products, taking into account each person's budget, time of year and personal preferences.
Tips for women after 30
Women over 30 notice some biological changes in their bodies. At this age, you should begin to closely monitor diet, provide the body with the necessary elements and vitamins to prolong youth and support the body:
- prefers natural foods without artificial additives, flavors, colors;
- eat foods rich in calcium - legumes, spinach, almonds;
- Do not forget about iron, the lack of which leads to unpleasant phenomena such as pale skin, hair loss, brittle nails.
- Give up coffee, reduce cans of caffeine and alcohol - all of these are drinks that increase appetite;
- observes the norms of proteins, fats and carbohydrates.
Subject to all these rules, girls can keep their grace, lightness and grace of the body for many years.
Menu and diet for the week
One of the options for designing a menu for the week is to use a transform grid. It is a list of dishes and includes various options for breakfast, lunch, dinner, high-calorie snacks, and BJU that can be combined with each other. It is better to cook dishes in a pan without adding oil, sauces and margarine. To speed up cooking, you can use a multi-cooker or microwave.
| Breakfast options | Lunch options | Dinner options | Snacks |
|---|---|---|---|
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All meals should be simple and available. So there will be no temptation to buy ready-made meals.
Monthly program
Following the principle of a constructor, you can create a menu for each week and thus get a complete diet. But it is better to create the program for a longer period, for example a month. So there will be more variety in eating.
Proper nutrition should become a lifestyle. That's why you need to make it as tasty, varied and healthy as possible. Do not be afraid to experiment, try new recipes and use unusual ingredients for cooking. Severe restrictions, excessive calorie restriction, can cause serious psychological problems, including eating disorders (EID), which discourage any desire to lose weight. Therefore, it is important to start the path to a healthy lifestyle with a consultation from a specialist.
How much weight can you lose with the right diet
It will be difficult to lose weight on a proper diet. Since the reasons for gaining weight are different for everyone, you will have to deal with a complex of different techniques individually. It is necessary to understand that there is no such thing as a magic pill, the extra pounds that have accumulated over the years will not go away in a month. Hence, you shouldn't be looking 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 disturbances and breakdowns. In addition, you need to think about a number of physical activities. This can be walking, jogging, exercising in the gym or at home with a treadmill, stepper, or other specialized equipment. For girls and women, the option of physical activity is selected taking into account the state of health, weight and other important factors.
The best recipes
In order for proper nutrition to easily come into life and become an integral part of it, it is necessary to attend to a variety of diets. You can purchase a recipe book with photos and step-by-step instructions. There are recipes on thematic pages. Here are some interesting options.
Protein pancakes
Fastest breakfast - protein or protein pancakes. Even a novice cook can cook them.
Ingredients:
- dry protein mixture for baking - 100 grams;
- any milk - 100 milliliters;
- sugar substitute or berry syrup;
- Fruit or berries for decorating, serving.
Mix the ingredients until smooth. Bake the pancakes in a dry pan without adding any oil.
Quark dessert with fruit and gelatine
The favorite dessert for school children is cottage cheese with added fruit. It will be able to substitute for sweets, various confectionery and pastries. Cooking is very easy, you don't even have to bake it in the oven.
Ingredients:
- fat-free cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- sugar substitute or honey to taste;
- a tablespoon of lemon juice;
- bag (15 g) gelatin;
- 100 milliliters of water
- any fruit.
Dissolve a sachet of gelatin in water and let it swell. Mix it with cottage cheese, sour cream, sugar substitute until smooth. You can beat with a mixer or blender. Lay the bottom of the bowl with fruit on it - a layer of cottage cheese on top of the berries. Store in the refrigerator for an hour.
Cheesecake with bran and banana
Another easy recipe for beginners is light, inexpensive, and easy pancakes with banana bran.
Ingredients:
- fat-free cottage cheese - 300 grams;
- a chicken egg (only protein can be pickled);
- banana;
- whole wheat flour - 3 tablespoons;
- bran - 2 tablespoons;
- a pinch of salt;
- sweetener to taste.
Mix all ingredients and bake in a dry pan without adding any oil. Flour can be replaced with oatmeal flour in a coffee maker.
Radish salad
A simple and quick dinner recipe for aspiring nutritionists.
Ingredients:
- radish - 150-200 grams;
- mixture of lettuce leaves - 100 grams;
- a small carrot;
- bunch of spring onions;
- three cloves of garlic;
- salt to taste;
- vegetable oil for dressing.
Finely chop vegetables and herbs, mix with vegetable oil and finely grated garlic.
Beet salad
The simplest and most delicious salad that has been known since childhood is beet salad.
Ingredients:
- boiled beets - a small one;
- two or three cloves of minced garlic;
- Three tablespoons of sour cream or Greek yogurt
- salt.
Mix all ingredients. Serve with parsley.
Tuna Salad
A great option for dinner is tuna salad.
Ingredients:
- Tuna in its own juice - you can;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- a cucumber;
- an onion;
- salad mix;
- olive oil for dressing;
- some lemon juice;
- salt.
Chop, mix, season with lemon juice and olive oil.
Vegetable and chicken soup
Soups must be included in the diet, especially for schoolchildren and students. One of the easiest recipes is vegetables with chicken.
Ingredients:
- two small potatoes;
- an onion;
- a carrot;
- paprika;
- tomato;
- Chicken fillet.
Cut the chicken into cubes and cook. Add vegetables, salt the broth, cook until tender. Garnish with herbs when serving.
Carrot Soup
In the TOP rating 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 once many have cooked the carrot soup properly, they 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).
Cook the vegetables until tender. Puree in a blender, add the stock, butter and spices.
Brussels sprouts soup with cream
This soup can be cooked on the stove or in a slow cooker.
Ingredients:
- Chicken broth - liters;
- Brussels sprouts - 300 grams;
- a carrot;
- leek - half root;
- onions - a piece;
- two tablespoons of butter;
- two or three potatoes;
- 100 milliliters of cream;
- an egg;
- salt, black pepper, nutmeg, bay leaf.
Cook the vegetables until tender. Mix in a blender until smooth and add the stock, cream, butter and 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.
Scald the tomatoes with boiling water, remove the peel and simmer with onions. After they have reached a uniform consistency, add the oil, spices, and salt.
Pumpkin baked with egg
A simple and healthy meal is pumpkin baked with an egg. It can be served as a standalone 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 omelette, add the herbs to the mixture and pour over the pieces. Put in the oven for 40-50 minutes until tender.
Recipe for lightly steamed cabbage
Cabbage can be steamed in a saucepan, a multi-cooker or in a normal pan. This simple dish can be a great dinner or a side dish 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. Simmer gently in a pan with oil and water.
Chicken baked with vegetables
The perfect lunch is chicken baked with vegetables.
Ingredients:
- chicken fillet;
- paprika;
- tomatoes;
- bow;
- carrots;
- potatoes;
- two tablespoons of vegetable oil or low-fat sour cream.
Cut the vegetables and meat into pieces, put them in a mold, add butter or sour cream. Bake in the oven for about 30-40 minutes until soft.
Chicken fillet in mustard sauce
This option is not only suitable for a daily dinner, but also for a festive celebration.
Ingredients:
- chicken fillet - 500 grams;
- a carrot and an onion;
- three tablespoons of low-fat sour cream;
- two tablespoons;
- two teaspoons of flour;
- a glass of boiling water;
- some vegetable oil.
Pre-marinate the meat in sour cream and mustard and let it rest for an hour and a half. Fry carrots and onions in a pan, add meat and boiling water. Let simmer until tender.
Zucchini casserole
An interesting option for lunch or dinner is a casserole with zucchini.
Ingredients:
- zucchini;
- an onion;
- a 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. Spread in layers with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Zucchini with minced meat
bakedOne of the options for a zucchini casserole is ground beef. The recipe stays the same, but the layers between the vegetables need to be shifted with meat. This will make the dish much tastier and more juicy.
Pollock with steamed vegetables
Pollock is a favorite fish of children and school children. It is juicy, tender, the main thing is to cook it properly.
Ingredients:
- Pollock - a fish;
- sour cream - 150-200 milliliters;
- onions;
- carrots;
- potatoes;
- Salt and pepper to taste.
Put the pollock pieces in a baking dish, pour over sour cream and salt. Place the chopped vegetable slices on top. Bake everything together in the oven until tender, sprinkle with cheese and herbs before serving.
Diet pilaf with chicken
Usually pilaf is cooked with pork. It turns out to be pretty bold and heavy. A healthy but equally delicious alternative is chicken.
Ingredients:
- chicken fillet;
- carrots;
- bow;
- rice (polished or brown) - a glass;
- water - two glasses;
- two tablespoons of vegetable oil.
Cut the chicken breast into cubes, fry with onions and carrots over low heat. Cover with a glass of rice, add water and simmer gently.
Proper nutrition is tasty, healthy and varied nutrition that not only results in a beautiful figure, but also good health and good health.