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 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.
Proper nutritional menu for daily weight loss
To switch to proper nutrition, you first need to decide how to create a new diet, how to correctly calculate the required amount of dietary supplements and will such nutrition help you lose weight?
A proper nutritional menu is one of the main helpers in the fight against extra pounds. When you switch to it, the first step is to remove all fast carbohydrates from the diet, for example, sweets or buns. These carbohydrates do not saturate the body with useful substances, but are stored in the form of fatty deposits. Another important principle of PP is fractional nutrition in small portions at regular intervals. With split meals, a person can maintain a feeling of fullness and not overeat.
Food is the basis of life for all living organisms; with food we receive not only energy, but also vitamins and microelements. Fats and carbohydrates are what the body needs to regain its performance. Protein is an important building block for muscles.
A person can gain extra pounds if he consumes more carbohydrates with food than the body uses for vital activity and physical activity. With good nutrition, a balance will be maintained between energy value and energy expenditure throughout the day.
How to lose weight without harming your health is another question that concerns many people. Losing weight with strict diets that border on starvation is always a great stress on the body. You can bring your weight back to normal and not only not harm your health, but also improve its condition thanks to a proper nutrition system. Unlike diets, PN does not cause nutrient deficiency or greatly limit a person's food choices. However, it should not be assumed that proper nutrition is only one step in losing weight. In fact, it should become your way of life. Only in this case can you 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 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. Eating well can help restore a healthy relationship with food. After all, it must nourish us, give us energy and not become the only source of pleasure in life.
Benefits of proper nutrition that will 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 deposited fat. It is in this case that the weight loss process is activated. The pounds disappear with a calorie deficit.
- Fatty, floury, and sugary foods are high in calories, so it's best to avoid them all.
- Add more fruits, vegetables and herbs to your diet.
- You don't have to give up fat completely. It is necessary for the proper functioning of the body. Healthy fats include fish, vegetable oils, nuts and avocados.
- Fermented milk products should have a minimum fat content.
- During the day, you can have 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 allowed amount of calories.
- The foods on your plate can be anything, you don't have to follow any particular type of diet. However, if you prefer separate meals or a vegetarian menu, the most important thing is to monitor the total number of calories.
- Sweet fruits, candy bars and any treats are best consumed in the first half of the day. The last meal should take place 2 to 3 hours before bedtime.
- Remove salt, sugar, spices, mayonnaise and sauces from your diet.
- It is also necessary to monitor your water intake - during the day you need to drink up to 2 liters of liquid - pure plain water, decoctions, as well as tea or coffee without sugar.
Where to 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 gradually move to proper nutrition, performing the following steps sequentially (their order can be changed):
- Eliminate foods with low nutritional value from your diet. They do not bring any benefit, but on the contrary can be harmful to health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, possible sauces and salt.
- Avoid alcohol. Scientists have long proven that alcoholic beverages have a negative effect on the neurons responsible for the feeling of hunger. A small amount of alcohol can cause a relapse into something forbidden.
- Establish a clear meal plan. It is best to eat according to a specific schedule, without deviations. Workers should think about their diet in advance so as not to eat high-calorie foods in canteens or cafes. For greater convenience, you can purchase special containers that you can easily take with you to school, work or for a walk.
- Think about effective motivation, preferably with a psychologist. Human psychology is designed 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 weight loss process.
Please note that after achieving the desired result, you cannot return to your usual diet. Make good nutrition your lifestyle, the results will last a long time.
The right transition to good nutrition
Ditching your usual diet 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 monotonous and boring. To comfortably switch 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.
- At breakfast you should eat complex carbohydrates and proteins. It can be oatmeal with berries, nuts and a spoonful of honey, an omelet, sugar-free muesli or a fruit smoothie.
- The first snack can be 2-3 hours after breakfast. Snack options - a handful of nuts, some 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 is worth remembering that it is best to eat chicken without the skin.
- The second snack should contain proteins and slow carbohydrates. It is imperative to monitor the volume of portions, the snack should not be more copious than the main meal.
- For dinner, it is best to eat protein and 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 whites.
To make the transition easier, you can follow these simple rules:
- Before going to the store, make a shopping list. This will not only save you from unnecessary expenses, but also from purchasing 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 that when feeling hungry, the risk of falling into something forbidden is great.
- Replace canned foods with frozen foods. Pickled cucumbers, tomatoes or canned pineapples may be very tasty, but they contain a lot of salt. It is best to use frozen products, which will retain the nutrients.
- You should not buy semi-finished products. Ready meals are not the best way to get rid of extra pounds. Get rid of store-bought dumplings and cutlets.
- Avoid white bread. Whole grain flour products are a good alternative.
- It is quite difficult to give up junk food right away, allow yourself a little weakness, for example by eating a small bag of chips once a month.
- Always leave healthy foods within sight. Vegetables, fruits, nuts or herbs should always be the center of your table.
- Don't forget to drink water. To avoid dehydration, you should drink up to 2 liters of water per day.
- If you like sweets, 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 correctly composed diet. It should support the normal functioning of the body and provide vitamins, minerals and other beneficial substances - proteins, fats, carbohydrates.
Protein is the basis of good nutrition. Its lack can cause 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 mainly consist of healthy fats, found in fish, nuts and meat. Normally consume 0. 5 g per 1 kg of weight.
The amount of carbohydrates should be kept to a minimum. They help you gain weight, but don't forget about healthy carbs. These include vegetables, fruits and grains. Carbohydrate calculation formula: 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 by 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 complicated formula in which an additional 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;
- low = 1. 37;
- mean = 1. 5;
- high = 1. 7;
- ultimate. This includes athletic loads, strength sports, daily training = 1. 9.
There are also online calculators on the Internet that allow you to quickly calculate the number of calories based on individual characteristics.
Grocery list
Authorized products include:
- seaweed;
- vegetables;
- lean meat;
- egg white;
- grains, e. g. brown rice, buckwheat, bulgur, quinoa, oatmeal;
- durum wheat pasta;
- Rye bread;
- healthy fats: fish, nuts, olive oil, egg yolk;
- seasonings;
- low-fat dairy products.
Completely prohibited: alcohol, salt, sugar, processed foods, mayonnaise, sauces, pastries, sausages, sausages, soft drinks, chips, fast food.
Tips for women after 30
Many women know that after 30, hormonal levels can change. It also depends on diet, sleeping habits, sport and stress. After 30, it is difficult for the body to tolerate strict diets and overeating. Any fluctuation in weight is dangerous not only for health, but also for female beauty. After thirty years, it is important to maintain a balance within the BZHU. Their ratio must be as follows: 30/30/40. The need for fats increases, as they are important for the production of sex hormones.
60 to 90% of the diet should consist of natural and protein foods. Additionally, you should also 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
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 | Snack | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal, 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 wholemeal bread, cottage cheese, 100 grams of grapes, tea or coffee without sugar | 50-100 g cottage cheese, honey | Meat broth, coleslaw with apples, cucumber and lemon juice | Apple, kiwi, herbal tea | Lean beef, fresh cucumbers |
| Wednesday | Millet porridge | Cottage cheese, kiwi or apple casserole | Boiled brown rice, beef stew, 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 pasta | Apple toast, 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 | Lean baked fish, rice | Cucumber salad, tomato, low-fat sour cream | Fish cutlets without oil |
| SATURDAY | 2 egg omelette, black coffee | Grapefruit, green tea | Baked chicken breast with mushrooms and potatoes | Green apple, low-fat kefir | Two apples baked with honey, nuts, 150 grams of low-fat cottage cheese |
| Sunday | Millet porridge | Kiwi, banana, apple | Cheese and boiled chicken casserole | 200 g boiled shrimp, carrot juice | Rice, fish cutlet, vegetables, green vegetables |
This everyday menu 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 adhere to a certain type of diet. For example, vegetarianism involves either total abstinence from animal products or partial abstinence. Many people mistakenly think that plant foods are poor and vegetarians must constantly be hungry. However, even such foods can be tasty and healthy.
Here is an example of a 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 | Banana muesli | Chickpea soup | Potato dumplings |
| THURSDAY | Fruit salad with sesame seeds | Boiled potatoes with vegetables, wholemeal bread | Vegetables cooked in oven |
| Friday | Banana, strawberry, walnut smoothie | Sprouted buckwheat with pumpkin, tomato salad, green vegetables | Vegetable stew |
| SATURDAY | Millet and pumpkin porridge | Steamed vegetables, tofu cheese | Vegetable salad with sesame oil |
| Sunday | Fruit muesli | Mushroom soup, bran bread | Cucumber and tomato salad, brown bread sandwich and squash caviar. |
Vegetarian food can be varied and tasty. 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 abandon all animal products. Initially, meat can be replaced with fish and dairy products can also be left.
You can also do fasting days to lose weight. There are a huge number of recipes for fasting days, for example, based on bananas, chocolate, chicken breast or fruit cocktail.
The Mediterranean diet is another popular way to lose weight. It is also considered a healthy and balanced diet. The weekly menu could look like this:
| Day of the week | 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 | Hard-boiled eggs, wholemeal bread | Meatball soup, carrot salad, apples, cucumber | 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 | Tomato and pepper omelet | Baked fish with vegetables, 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 baked red fish with vegetables |
| 7 | Hard-boiled eggs, wholemeal bread, cottage cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cottage cheese, yogurt |
Best recipes
Proper nutrition allows you to prepare various dietary dishes. Thematic forums are full of various recipes adapted to a male or female diet.
Breakfast Recipes
- Fruit breakfast. To prepare it, you need to mix a portion of low-fat natural yogurt, your favorite fruits and nuts. This simple breakfast will keep you full for a long time.
- Mushroom fries. This is a delicious and healthy Italian omelette. To prepare it, you need to take 4 eggs, 300 g of chanterelles, one onion, a spoon of parmesan, salt, pepper and herbs. Brown the mushrooms with the onions, adding a little salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Place the dish in the oven for 10 minutes, then sprinkle the finished dish with Parmesan.
- Porridge 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, delicious and 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 will need: 200-250 g of boiled shrimp, 1 avocado, 1 small onion, 60 g of kale leaves.
In another bowl, mix all the ingredients adding the boiled and peeled shrimp. You can use the sauce as a salad dressing. To prepare it, you must mix the following ingredients:
- 1 tablespoon of olive oil, red wine vinegar;
- ½ teaspoon minced garlic;
- chopped parsley;
- 1 teaspoon of Dijon mustard;
- salt, pepper to taste.
Fish with vegetables. To cook you will need: half a pepper, a tomato, white fish, carrots, onions, beans.
Defrost the beans under hot water 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 seasonings in the center of the sheet. Place the fish here and add vegetables to it. Wrap the paper well and place the dish in the oven for 10 to 15 minutes.
What can you eat for dinner?
Yogurt and tuna sandwich. To prepare, you must take:
- 4 tablespoons Greek yogurt;
- 150 g of rye bread;
- 2 tomatoes;
- 2 eggs;
- 100 g of salad;
- 300 g of tuna.
Fry the bread without oil until golden brown. Cut the hard-boiled eggs into slices. 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, adding salt and spices. Cut the cheese into small slices, place it on the chicken, then roll it up. Make a fine dough with flour and eggs. Dip the buns in the mixture then sprinkle with breadcrumbs. Fry the meat until golden brown. After that, add water to the pan and continue to simmer the chicken for 15 minutes with the lid closed.
Appropriate snacks
Snacks are an important part of eating well. You should not rush to eat pizza, hamburgers or other fast foods, as this is harmful to the stomach. Instead, spend time preparing healthy snacks.
- Avocado toast. Lightly dry the bread in a pan, then spread the avocado puree over the bread. You can add a little salt for taste.
- Green Smoothie. Mix the green apple, kiwi, celery with 2 liters of water in a blender.
Dried fruits, nuts and fruits can also make a good snack.
What could the results be?
Switching to a good diet does not guarantee rapid weight loss. It takes some time to restore metabolism. During the first week of weight loss, excess water is lost. A person gets rid of puffiness, metabolism is normalized. Additionally, physical activity affects the effectiveness of weight loss. Sudden weight loss can seriously harm your health. Good nutrition therefore contributes to slow but effective weight loss.
With sufficient physical activity and a balanced diet, you can lose up to 3 to 4 kilos per month. But if the result is much less, do not worry, because for those who lose weight slowly, then it is easier to maintain their weight.