Proper nutrition is the basis not only for weight loss, but also for the normal functioning of the body. People have different attitudes towards this type of diet, but one thing cannot be denied: it is very effective. Many nutritionists point out that a balanced diet helps get rid of excess weight without putting strain on the body.
The right nutritional menu for weight loss for every day
In order to switch to proper nutrition, you must first decide how to create a new diet, how to correctly calculate the required amount of supplements and whether such a diet will help you lose weight.
A correct nutritional menu is one of the most important helpers in the fight against extra pounds. When switching to this, the first step is to eliminate all fast carbohydrates from your diet, for example sweets or rolls. Such carbohydrates do not saturate the body with useful substances, but are stored in the form of fat depots. Another important principle of PP is fractional nutrition in small portions at regular intervals. With fractional meals, a person can maintain a feeling of fullness and not overeat.
Food is the basis of life for all living things; With food we not only get energy, but also vitamins and microelements. Fats and carbohydrates are the substances that the body needs to restore performance. Protein is a building block that is important for muscles.
A person can gain extra pounds if more carbohydrates are consumed in food than the body uses for vital activity and physical activity. Proper nutrition maintains a balance between energy value and energy expenditure throughout the day.
How to lose weight without harm to health is another question that worries many people. Losing weight on strict diets that border on starvation is always a big burden on the body. With the help of a correct nutritional system, you can bring your weight back to normal and not only not harm your health, but also improve its condition. Unlike diets, PN does not result in nutrient deficiencies or severely restrict food choices. However, you should not assume that proper nutrition is just a step to losing weight. In fact, it should become your lifestyle. Only in this case can you lose weight and maintain your desired weight consistently.
Basics of proper nutrition for weight loss
Food is a source of energy, vitamins and vital elements for the body. Many people suffer from eating disorders, such as uncontrolled consumption of sweets, overeating under stress, the habit of eating fatty foods before bed, etc. In such cases, it is necessary to reconsider the approach to food choice. A good diet can help restore a healthy relationship with food. After all, it should nourish us, give us energy and not be the only source of joy in life.
Benefits of eating right to help you lose weight:
- The process of losing weight begins with a calorie deficit. When a person eats less than they consume per day, the body draws energy from previously stored fat. In this case, the weight loss process is activated. With a calorie deficit, the pounds fall off.
- Fatty, floury, and sweet foods are high in calories, so it's best to avoid all of these.
- 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 milk products should have a minimal fat content.
- During the day you can eat up to 5 meals: 3 main meals, 2 snacks.
- It is not necessary to eat only buckwheat and carrots; sometimes you can allow yourself small weaknesses in the form of sweets. The main thing is not to exceed the allowable amount of calories.
- The foods on your plate can be any, you don't have to stick to a specific diet. However, if you prefer separate meals or a vegetarian menu, the most important thing is to monitor the total calorie count.
- Sweet fruits, chocolate bars and candies are best eaten in the first half of the day. The last meal should be eaten 2-3 hours before bedtime.
- Remove salt, sugar, spices, mayonnaise and sauces from your diet.
- It is also necessary to monitor your water consumption - during the day you need to drink up to 2 liters of liquid - pure still water, decoctions, as well as tea or coffee without sugar.
Where should 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 should switch to proper nutrition gradually, following the following steps sequentially (the order can be changed):
- Eliminate foods with low nutritional value from your diet. They do not bring any benefit and, on the contrary, can be harmful to health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, any sauces and salt.
- Avoid alcohol. Scientists have long proven that alcoholic drinks have a negative impact on neurons responsible for the feeling of hunger. A small amount of alcohol can lead to a relapse into something forbidden.
- Set a clear meal plan. It is best to eat on a specific schedule without deviations. Working people should think through their diet in advance so as not to eat high-calorie foods in canteens or cafes. For convenience, you can purchase special containers that are convenient to take with you to school, work or for walks.
- Think about effective motivation, preferably together with a psychologist. Human psychology is designed in such a way that without motivation we quickly lose interest in working on ourselves. You need to find the right motivation to make the weight loss process easier.
Please note that after achieving the desired result, you will not be able to return to your usual diet. Make proper nutrition a part of your lifestyle and 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 dishes can be a difficult challenge. But only if the transition is too abrupt and the new menu turns out to be monotonous and boring. To conveniently switch to PP, you should 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 need to eat complex carbohydrates and protein. This can be oatmeal with berries, nuts and a spoonful of honey, an omelette, sugar-free muesli or a fruit smoothie.
- The first snack can be 2-3 hours after breakfast. Snack 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. Remember that chicken is best eaten without the skin.
- The second snack should contain protein and some slow carbohydrates. It is important to pay attention to the portion size; the snack should not be larger than the main meal.
- It's best to eat protein with fiber for dinner. A good combination would be chicken or other lean meat, beans, boiled eggs, vegetable salad or cottage cheese. Also remember that it is recommended not to eat more than two egg 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 not only saves you unnecessary costs, but also the purchase of prohibited products.
- Add more greenery. Your diet should include a real variety of greens – parsley, arugula, onions, celery, etc.
- Don't go to a cafe or restaurant hungry. In such places, if you feel hungry, there is a great risk of running into something forbidden.
- Replace canned foods with frozen foods. Pickled cucumbers, tomatoes or canned pineapples are undoubtedly very tasty, but they contain a lot of salt. It is better to use frozen products as they retain nutrients.
- You should not buy semi-finished products. Ready-made meals are not the best way to get rid of excess pounds. Avoid store-bought dumplings and schnitzels.
- Avoid white bread. Whole grain flour products are a good alternative.
- It's quite difficult to give up junk food right away; Treat yourself to a little weakness, for example eating a small packet of chips once a month.
- Always keep healthy foods in sight. Vegetables, fruits, nuts or herbs should always be in the middle of your table.
- Don't forget to drink water. To prevent dehydration, you need to drink up to 2 liters of water per day.
- If you have a sweet tooth, dried fruits and fruits can be a good substitute for sweets. You can also consume honey in small quantities.
What should the diet look like?
The basis of any diet is a properly composed diet. It must support the normal functioning of the body and provide vitamins, minerals and other useful substances - proteins, fats, carbohydrates.
Protein is the basis of proper nutrition. Its deficiency can lead to a slowdown in metabolism and the development of certain diseases. You can approximately calculate the protein norm using the formula: 1. 5-2 g per 1 kg of weight.
The diet should consist primarily of healthy fats found in fish, nuts and meat. Normally consume 0. 5 g per 1 kg of body weight.
The amount of carbohydrates should be kept to a minimum. They will help you gain weight, but don't forget about healthy carbohydrates. These include vegetables, fruits and grains. Formula for calculating carbohydrates: 3 g per kg of weight.
You can find out 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 that men consume 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 complicated formula in which one more action is added - multiplication by the value of A. A is the coefficient of physical activity. After the calculations, the data may look like this:
- minimum physical loadActivity = 1, 2;
- weak = 1. 37;
- average = 1. 5;
- high = 1. 7;
- ultimate. This includes physical exertion, strength training, daily training = 1. 9.
There are also online calculators on the Internet that can quickly calculate the number of calories based on individual characteristics.
Shopping List
Approved products are:
- Seaweed;
- Vegetables;
- lean meat;
- Protein;
- grains, for example brown rice, buckwheat, bulgur, quinoa, oatmeal;
- durum wheat pasta;
- Rye bread;
- healthy fats: fish, nuts, olive oil, egg yolks;
- Spices;
- low fat dairy products.
Totally prohibited: alcohol, salt, sugar, processed foods, mayonnaise, sauces, baked goods, sausages, sausages, carbonated drinks, chips, fast food.
Tips for women over 30
Many women know that hormone levels can change after 30 years. It also depends on diet, sleep patterns, exercise and stress. After 30, it is difficult for the body to 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 the balance of the BZHU. Your ratio should be as follows: 30/30/40. The need for fats increases because they are important for the production of sex hormones.
60-90% of the diet should consist of natural, protein-containing foods. In addition, you also need to add vegetables, fruits and herbs. It is necessary to minimize the consumption of sweets, fatty foods and starchy foods.
Menu and diet for the week
The options for dishes that can be easily prepared at home are very diverse. A roughly balanced menu for a week might look like this:
| weekday | Breakfast | snack | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal, nuts, berries or honey | Fruit salad, low-fat yogurt, green tea | Chicken soup, vegetable salad | Cauliflower bake | Baked chicken, boiled potatoes, green salad |
| Tuesday | Whole grain bread sandwich, cottage cheese, 100 grams of grapes, tea or coffee without sugar | 50-100 g of 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 casserole, kiwi or apple | Boiled brown rice, braised beef, vegetable salad | Egg omelette, broccoli | 250 g shrimp, vegetable salad |
| Thursday | Boiled buckwheat with milk, honey, black coffee without sugar | 100 g low-fat cottage cheese, honey, nuts | Baked pollock, sauerkraut, durum wheat noodles | Toast with apple, avocado | Baked chicken breast with cheese, cucumber, tomato |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other berries | Low-fat yogurt without sugar, honey, black coffee | Baked lean fish, rice | Cucumber salad, tomato, low-fat sour cream | Fish cutlets without oil |
| Saturday | 2-egg omelet, 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 cooked 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 for a longer period of time.
Monthly program
For certain reasons, some people stick to a certain diet. Vegetarianism, for example, means either completely or partially abstaining from animal products. Many people mistakenly think that plant-based foods are bad and that vegetarians must be constantly hungry. But such foods can also be delicious and healthy.
Here is an example of a vegetarian menu for every day:
| weekday | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Oatmeal in water with flax seeds, orange or grapefruit | Vegetable soup with beans, rye bread, cauliflower salad, pineapple juice | Potatoes in the oven, fruit salad with pumpkin, a glass of low-fat yogurt or kefir |
| Tuesday | potato casserole | Lentils with croutons | Potato soup |
| Wednesday | Muesli with banana | Chick pea soup | potato dumplings |
| Thursday | Fruit salad with sesame seeds | Boiled potatoes with vegetables, whole grain bread | backed vegetables |
| Friday | Banana, strawberry, nut smoothie | Sprouted buckwheat with pumpkin, tomato salad, vegetables | vegetable stew |
| Saturday | Millet porridge and pumpkin | Steamed 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 most important thing is to monitor your calorie intake and don't forget about physical activity. In addition, if you decide to suddenly change your diet, you should not immediately give up all animal products. First of all, meat can be replaced with fish, and dairy products can also be left over.
You can also do fasting days to lose weight. There are a variety of recipes for fasting days, for example bananas, chocolate, chicken breast or fruit cocktail.
Another popular option for losing weight is the Mediterranean diet. It is also considered a balanced, healthy diet. The menu for the week could look like this:
| weekday | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Oatmeal with milk, honey, fruit | Fish soup, vegetable salad, seasoned with low-fat sour 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 wheat bread | Meatball soup, carrot, apple and 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 dressing |
| 5 | Omelet with tomato, pepper | Baked fish with vegetables and rice | Cottage cheese with honey, a glass of low-fat kefir |
| 6 | Steamed cheesecake, apple, grapefruit | Durum wheat pasta, tomato sauce, lean beef | 200 g baked red fish with vegetables |
| 7 | Boiled eggs, whole grain bread, cottage cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cottage cheese, yogurt |
Best recipes
Good nutrition makes it possible to prepare various dietary dishes. On thematic forums you can find various recipes suitable for the diet of men or women.
Breakfast recipes
- Fruit breakfast. To prepare it, you need to mix a portion of natural low-fat yogurt, your favorite fruits and nuts. This simple breakfast will keep you feeling full for a long time.
- Fries with mushrooms. This is a delicious, healthy Italian omelet. To prepare it you need 4 eggs, 300 g of chanterelles, an onion, a spoonful of parmesan, salt, pepper and herbs. Fry the mushrooms with the onions and add some salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Place the pan in the oven for 10 minutes and then sprinkle the finished dish with Parmesan cheese.
- Porridge in a slow cooker. In the evening, add all the necessary ingredients to the slow cooker: cereal, milk, water in a 1/3 ratio, sugar, salt. And then set a delayed start. In the morning, delicious, healthy porridge awaits you at the right time. After cooking, you can add honey, nuts or berries.
Healthy lunch
Salad with shrimps and avocado. For the salad you will need: 200-250 g cooked shrimps, 1 avocado, 1 small onion, 60 g kale leaves.
In a separate bowl, mix all the ingredients and add cooked, peeled shrimp. You can use sauce as a dressing. To prepare it you need to mix the following ingredients:
- 1 tablespoon olive oil, red wine vinegar;
- ½ teaspoon minced garlic;
- chopped parsley;
- 1 teaspoon Dijon mustard;
- Salt and pepper to taste.
Fish with vegetables. For cooking you will need: half a pepper, tomato, white fish, carrots, onions, beans.
Defrost the beans under hot water and then heat them in the oven at 180 degrees. Take two baking trays measuring 60 x 50 cm, peel the carrots, cut the peppers into strips and finely chop the onion. Place beans seasoned with salt and spices in the middle of the tray. Put the fish here and add vegetables. Wrap the paper tightly and place the mold 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 Greek yogurt;
- 150 g rye bread;
- 2 tomatoes;
- 2 eggs;
- 100 g lettuce;
- 300g tuna.
Fry the bread without oil until golden brown. Slice hard-boiled eggs. Drain the tuna and mash it with a fork. Spread the bread with yogurt and top with lettuce, tomatoes, tuna and egg. Cover the sandwich with a second piece of bread.
Chicken breast with cheese. You will 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, beat it and add salt and spices. Cut the cheese into small slices, place it on the chicken and then roll it up. Make a thin dough from flour and eggs. Soak the rolls in it and then sprinkle with breadcrumbs. Fry the meat until golden brown. Then add water to the pan and let the chicken simmer with the lid closed for another 15 minutes.
Real snacks
Snacking is an important part of a good diet. You should not rush to eat pizza, burgers or other fast food, as this is harmful to the stomach. Instead, take some time to prepare healthy snacks.
- Avocado toast. Lightly dry the bread in a frying pan and then spread the mashed avocado over the bread. For taste you can add some salt.
- green smoothie. Puree green apple, kiwi and celery with 2 liters of water in a blender.
Dried fruits, nuts and fruits can also be a good snack.
What could the results be?
Switching to a proper diet does not guarantee rapid weight loss. It takes time to restore metabolism. During the first week of losing weight, excess water is lost. A person gets rid of swelling, metabolism is normalized. In addition, physical activity affects the effectiveness of weight loss. Sudden weight loss can cause great harm 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 significantly lower, you should not be upset, because if you lose weight slowly, it will be easier for you to maintain your weight.