The first thing a lot of people do when trying to lose weight is to change their diet. And although we recommend seeking advice from specialists first, as general information we will look at the basics of good nutrition.
Very often people in search of weight loss use all kinds of new diets, limit themselves to everything. This leads to new difficulties: uncontrolled appetite, health problems, deterioration of health. Experts warn: this approach has serious consequences. Obviously, you should not play with your health, it is better to seek help from a specialist in weight loss immediately. And understanding the Principles of Good Nutrition (PP) will help you avoid unnecessary and sometimes dangerous health mistakes.
So, before looking for a free ready-made 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 your height and weight settings. When calculating calories, you need to take into account the degree of physical activity of a person.
Weight loss clinics have a better approach. The calculation of the daily calorie intake is carried out on special equipment that analyzes the ratio of fat mass to muscle mass. Doctors will never give all customers the same menu, for example 1200 kilocalories. It will be individual, taking into account the characteristics of the organism. In addition, it will contain an optimal amount of proteins, fats, carbohydrates, macro and micronutrients and vitamins.
Basics of nutrition for weight loss
Good nutrition is based on the following principles:
- Variety of diet. To lose weight, you don't need to eat only kefir and cucumbers! The menu should be tasty, healthy and varied.
- Nutritional fraction. Daily calorie intake should be divided into three main meals and two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. Thus, the body will not be hungry.
- Most menus should be made from natural products, without artificial additives, sugar or sweeteners.
In this case, the diet should correspond to the standards of calorie, protein, fat, carbohydrate content.
Where to start?
There are five steps to switching to a new type of food:
- Eliminate foods that are not beneficial for the body, containing "empty calories". These are bakery products, pastries, confectionery, 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 they will eat.
- Watch the water balance. You should drink at least 1. 5 liters of clean water per day. The approximate rate is calculated according to 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. For everyone, make the most convenient time and stick to it. The schedule must be the same for every day.
- Gain strength and patience. Making the transition to a new lifestyle can be difficult.
In fact, the process of changing habits is extremely complex. Conventional advice will not help. You shouldn't read the reviews of people who lose weight on the internet about magic diets. In fact, only 2% of people are able to lose weight on their own, without harm to their health, at home. In all other cases, qualified assistance from weight loss specialists is required. They are nutritionists, psychologists and personal consultants.
Correct transition to good nutrition
The transition to a new lifestyle must be gradual. Here are five basic rules. They must be introduced one by one, so it will be easier for the body to adapt.
Thus, 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 heavy, fatty and very salty foods from it, as they can negatively affect the digestive processes, causing discomfort, heaviness and bloating.
- Keep a food journal. At first, patients are not restricted in their usual diet, 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, indicating problems. Customers themselves notice when to refrain from snacking.
- Learn how to count calories, proteins, fats and carbohydrates. You can use the app on the phone or online resources.
- Increase the amount of fresh vegetables and herbs on the daily menu.
To make the transition mode a bit easier, you can find some useful alternatives 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 are trying to lose weight go from one extreme to the other, putting their bodies under great stress. Here are the top weight loss mistakes:
- Excessive reduction in calorie intake. To lose weight, it is enough to reduce consumption by 10 to 15%.
- Cancellation of breakfast or dinner.
- Adherence to different diets, especially high protein or low carbohydrate.
The main rule of weight loss is balance. In nutrition, training, cosmetic procedures. This is the only way to get rid of extra pounds without harming your health and then save the result.
What should the diet be?
The diet, as has been said many times, should be varied and complete. It should include the following product categories:
- fresh vegetables, herbs, fruits;
- lean meats: chicken, turkey, rabbit, sometimes lean pork or beef;
- fermented milk and milk products;
- eggs;
- cereals and cereals;
- pasta, durum wheat pasta;
- low fat cheese.
It's best to think about the menu in advance, making a plan for the week. Additionally, there are several save options that you need to think about if you suddenly don't have the right ingredients on hand or just don't want to eat a dish.
It's best to take food with you for 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 indicated.
List of products
The diet should include the following foods:
- Protein: chicken, turkey, fish, low calorie ham, eggs (protein), cottage cheese, cottage cheese, protein or protein shakes. Such food helps to reduce appetite, to discourage hunger.
- Fats: egg yolk, vegetable oils, nuts, avocados, fatty fish, cheese. They restore tissues and cells, participate in many processes.
- Carbohydrates: buckwheat and oatmeal, brown rice, whole grain 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 after 30
Women over 30 notice biological changes in their body. At this age, you should begin to closely monitor the diet, provide the body with the necessary elements, vitamins to prolong youth, support the body:
- favor natural foods 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 paleness of the skin, hair loss, brittle nails;
- give up coffee, cut back on caffeine, alcohol - these are all drinks that increase appetite;
- observe the standards for proteins, fats and carbohydrates.
Subject to all these rules, girls can retain their grace, lightness and body grace for many years.
Menu and diet of the week
One of the options for developing a menu for the week is to use a transformation grid. It is a list of dishes and includes several options for breakfasts, lunches, dinners, calorie counted snacks, and PJUs that can be combined with each other. It is better to cook the dishes in a saucepan, without adding oil, 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 meals should be simple and available. So there will be no temptation to buy ready meals.
Monthly program
By the principle of a constructor, you can create a menu for each week, thus obtaining a complete diet. But it is better if the schedule is established for a longer period, for example a month. So there will be more variety in the food.
Good 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 ingredients for cooking. Severe restrictions, excessive reduction in calories, can lead to serious psychological problems, including eating disorders (EID), discouraging any desire to lose weight. Therefore, it is important to start the path to a healthy lifestyle with a consultation with specialists.
How much weight can you lose with good nutrition
It will be difficult to lose weight with a proper diet. Since the reasons for weight gain are different for everyone, you need to deal with them individually, using a complex of various techniques. It should be understood that there is no magic pill, the extra pounds that have accumulated over the years will not disappear in a month. Therefore, you should not look for effective drastic diets and methods. Is it possible with their help to lose weight? Yes, but the price will be too high.
In most cases, patients require complex psychotherapy. You have to learn to live in a new way, to deal with stress, problems without interference, breakdowns. In addition, you need to think about a set of physical activities, it can be walking, jogging, working out at 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 the state of health, weight and other important factors.
Best recipes
In order for good nutrition to easily come into life and become an integral part of it, it is necessary to take care of a varied diet. You can buy a cookbook with photos and step by step instructions. There are recipes on thematic sites. Here are some interesting options.
Protein pancakes
Fastest breakfast - protein or protein pancakes. Even a novice cook can cook them.
Ingredients:
- mixture of dry proteins for cooking - 100 grams;
- all milk - 100 milliliters;
- sugar substitute or berry syrup;
- fruits or berries for decoration, serving.
Mix the ingredients until smooth. Cook the pancakes in a dry pan without adding oil.
Fruit and gelatin curd dessert
The favorite dessert of school children is cottage cheese with added fruit. It can replace sweets, various confectionery, pastries. Cooking is quite simple, you don't even need to bake it.
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;
- sachet (15 grams) of gelatin;
- 100 milliliters of water
- any fruit.
Dissolve a sachet of gelatin in water, let swell. Mix it with cottage cheese, sour cream and a sugar substitute until smooth. You can beat with a blender or a blender. Arrange the bottom of the bowl with the fruits, on top - a layer of curd, on the berries. Refrigerate for an hour.
Bran and banana cheesecakes
Another simple recipe for beginners is simple, light, inexpensive banana bran pancakes.
Ingredients:
- fat-free cottage cheese - 300 grams;
- a chicken egg (only proteins can be put);
- banana;
- whole grain flour - 3 tablespoons; bran
- - 2 tablespoons;
- a pinch of salt;
- sweetener to taste.
Combine all the ingredients and cook in a dry pan without adding oil. The flour can be replaced with oatmeal ground in a coffee maker.
Radish salad
A quick and easy dinner recipe for budding nutritionists.
Ingredients:
- radish - 150-200 grams;
- mixture of lettuce leaves - 100 grams;
- a small carrot;
- bunch of green onions;
- three cloves of garlic;
- salt to taste;
- vegetable oil for dressing.
Finely chop the vegetables and herbs, mix with vegetable oil, finely grated garlic.
Beet salad
The simplest and most delicious salad known from childhood is the beet salad.
Ingredients:
- boiled beets - one small;
- two or three minced garlic cloves;
- Three tablespoons of sour cream or Greek yogurt Salt
- .
Combine all the ingredients. Serve with parsley.
Tuna salad
A good option for dinner is the tuna salad.
Ingredients:
- canned tuna in its own juice - you can;
- cherry tomatoes - 7-8 pcs. ;
- two chicken eggs;
- a cucumber;
- an onion;
- lettuce mixture;
- olive oil for dressing;
- lemon juice; Salt
- .
Cut, mix, season with lemon juice and olive oil.
Chicken soup with vegetables
Soups should be included in the diet, especially for schoolchildren and students. One of the simplest recipes is chicken vegetables.
Ingredients:
- two small potatoes;
- an onion;
- a carrot;
- bell pepper;
- tomato; Chicken fillet
- .
Cut the chicken into cubes and boil. Add the vegetables, salt to the broth, cook until tender. Garnish with herbs when ready to serve.
Carrot soup
In the TOP ranking of the most interesting dishes for good nutrition, carrot soup occupies a leading position. Most people are skeptical about it. It is believed that such food cannot be tasty. But, having properly cooked carrot soup once, many 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).
Boil the vegetables until tender. Beat in a blender until it is pureed, adding the broth, butter and spices.
Brussels sprout soup with cream
This soup can be cooked on the stovetop or in a slow cooker.
Ingredients:
- chicken broth - liter;
- Brussels sprouts - 300 grams;
- a carrot;
- leek - half root;
- onions - one piece;
- two tablespoons of butter;
- two or three potatoes;
- 100 milliliters of cream;
- an egg;
- salt, black pepper, nutmeg, bay leaf.
Boil the vegetables until tender. Beat in a blender until smooth, adding the broth, cream, butter and spices.
Tomato soup
You can make a quick dinner with tomato soup. It 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.
Boil the tomatoes with boiling water, remove the skins and simmer with the onions. After obtaining a homogeneous consistency, add oil, spices, salt.
Baked pumpkin with egg
A simple and healthy meal is baked pumpkin with an egg. It can be served as an independent 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 as for an omelet, add the herbs to the mixture and pour over the pieces. Bake for 40 to 50 minutes until tender.
Light Cabbage Stew Recipe
Cabbage can be cooked in a pan, multicooker, or in a regular frying pan. This simple dish can be a nice 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 in a pan with oil and water until tender.
Baked chicken with vegetables
The perfect lunch is baked chicken with vegetables.
Ingredients:
- Chicken fillet
- ;
- bell pepper;
- tomatoes;
- arc;
- 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 until tender, about 30 to 40 minutes.
Chicken fillet with mustard
This option is well suited not only for an everyday dinner, but also for a festive feast.
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;
- vegetable oil.
Pre-marinate the meat in sour cream and mustard, let stand for an hour and a half. Fry the carrots and onions in a saucepan, add the meat, boiling water. Simmer until tender.
Zucchini casserole
An interesting option for dinner or lunch is a casserole with zucchini.
Ingredients:
- courgettes;
- 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. Lay in layers, smearing with sour cream or kefir. Bake for 40 to 50 minutes. Sprinkle with cheese and herbs before serving.
Baked zucchini with ground chicken
One of the options for a zucchini casserole is with minced meat. The recipe remains the same, but the layers between the vegetables should be shifted with meat. This will make the dish much tastier and juicier.
Pollock with cooked vegetables
Pollock is a favorite fish for children and schoolchildren. 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.
Place the pieces of pollock in a baking dish, pour over the sour cream, season with salt. Put chopped vegetable slices on it. Bake everything together in the oven until tender, sprinkle with cheese and herbs before serving.
Light chicken pilaf
Usually pilaf is cooked with pork. It turns out to be quite big, heavy. Chicken is a healthy but equally delicious alternative.
Ingredients:
- Chicken fillet
- ;
- carrots;
- arc;
- rice (polished or brown) - a glass;
- water - two glasses;
- two tablespoons of vegetable oil.
Cut the chicken breast into cubes, brown it with the onions and carrots over low heat. Cover with a glass of rice, add water and simmer until tender.
Good nutrition is tasty, healthy and varied food, which not only gives a beautiful figure, but also good health and good health.