In pursuit of a slim figure, many women have tried different methods: fasting, dieting, physical exercises. But often they do not help to lose weight. It happens, and vice versa, after a strict diet, kilograms quickly return. And now nutritionists are increasingly saying that the main thing in losing weight should not be the rejection of certain foods and not the reduction in the amount of food, but proper and balanced nutrition. In most cases, excess weight appears precisely because of the inability to choose foods for food and because of the lack of a food intake culture, therefore proper nutrition for weight loss is very important. Not only weight depends on this, but also mood, well-being and health.

All those who are unsuccessfully trying to lose weight with the help of diets should pay attention to this article. It has everything about the basics of proper nutrition, about how and what to eat in order to lose weight. Tips on how to switch to a healthy menu and create a diet for a week for weight loss will help everyone who cares about their health.

Excess weight has become a real scourge of mankind in modern society. The number of people suffering from it is constantly growing. And the main reason for this is not only a sedentary lifestyle, but also malnutrition. Women who are concerned about the problem of losing weight refuse fats, reduce the amount of carbohydrates, and use other strict diets. The result is sagging skin, circles under the eyes, a bad mood and disruption of the digestive system.

It is important to know that a person's health and weight depend on many factors: the composition of the diet, the amount of food taken and the mode of eating. In most cases, excess weight appears from the fact that a person eats everything.

He justifies himself by the fact that it is delicious, he is so used to it. Changing your diet and eating habits is difficult enough, but the result will be good mood, lightness and vivacity. And more and more people are trying to apply the principles of proper nutrition instead of diets. Moreover, they have been studied for a long time, tried by many and really work.

Why, when switching to proper nutrition, weight loss begins? This happens for several reasons:

• the body is cleansed of toxins and toxins;
• metabolism and absorption of nutrients will be accelerated;
• digestion improves, and food is digested completely;
• The body receives only the amount of calories that it can burn.

Basic principles of PP

This topic is well studied, many nutritionists have made clear instructions on what you can and cannot eat. But there is so much information about this, it is often contradictory, so a person, having first addressed this problem, may be confused.

Such people need to be able to identify the basic rules healthy eating for weight loss:

• the diet should be varied and balanced in terms of the content of proteins, fats and carbohydrates;
• it is important to eat a lot of food that helps to lose weight: these are cereals, dairy products, vegetables;
• do not give up fats, so it is necessary that the diet contains fish and vegetable oils;
• exclude sugar, animal fats from the menu, limit salt intake;
• bad habits are incompatible with proper nutrition, so it is important to abandon them;
• it is necessary to abandon the habit of drinking food, it is better to drink tea an hour after eating.

Proper nutrition It is impossible without high-quality, useful products, so when buying them, you should pay attention to this.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

I absolutely agree that the best way to lose weight is through proper nutrition. Although it is difficult, the result at first may not be noticeable. However, proper nutrition is much better than rigid "aggressive" diets. The latter, although they help to quickly reset overweight, but after them the weight soon returns to the numbers that were before losing weight.

Diets based on the principles of proper nutrition are the safest for health. They do not drive the body into stress, do not disrupt normal metabolism and do not harm the immune system. And, most importantly, after them the dropped kilograms do not come back. Of course, if you do not overeat with sweets and rich pastries, as well as drink liters of carbonated drinks.

I want to add that losing weight with the help of proper nutrition is not always possible. After all, the reason excess weight are hormonal and metabolic disorders. Until they are eliminated, there is nothing to try to lose weight. In this case, it is impossible to lose weight on your own, without the help of a nutritionist. Therefore, if you cannot lose weight for a long time, although you eat right, contact a specialist.

The culture of eating

Before disassembling the composition of the diet for proper nutrition, it is important to pay attention to how to eat properly. Most modern people have forgotten about the culture of eating: they eat on the go, hastily, almost without chewing, while looking at TV or a newspaper. Hence - slow digestion and the accumulation of extra pounds.

And for those who do not want this, it is worth remembering how to lose weight on proper nutrition.

• A separate time should be allocated for eating, in which a person is focused only on this. Only then will it be absorbed completely and will not go into fat.
• Eat slowly, chewing each bite thoroughly. Thus, the production of digestive enzymes is stimulated, and food is better digested.
• The satiety signal does not enter the brain immediately, so it is advisable to get up from the table with a feeling of slight hunger.
• In order for the process of losing weight to go faster, be sure to drink at least 1.5 liters of pure water daily. It will not only speed up the removal of toxins and toxins, but also improve digestion. The main thing to know is that you need to drink half an hour before a meal, and not drink a meal.
• Those who want to lose weight need to change the portion size. It is best to take a smaller plate, on which even a small amount will seem sufficient. Ideally, many experts recommend figuratively measuring the amount of food with your palms. You should not eat more at a time than can fit in them.
• It is necessary to exclude stress and nervous tension. Feelings of hunger should not be tolerated. For this, snacks with healthy foods are used: nuts, fruits, yogurt.

It is important to remember that for weight loss it is desirable not only to reduce portions, but also to increase the number of meals, ideally up to 4-5 times a day.

The basics of proper nutrition for weight loss include taking into account the nutritional value of food. Human body It is from food that it receives the proteins, fats, carbohydrates, vitamins, fiber and minerals necessary for life.

Nutritionists have calculated how much on average a person needs all these substances. Most of all in the daily diet should be carbohydrates - about 60%.

They provide the body with energy not only for physical activity but also for work internal organs. Least of all you need to eat protein - about 10-15%, fats are also very important - they should be 25-30%.

Protein

It is very important for building cells and their regeneration. Therefore, proper nutrition for weight loss implies that the body receives enough protein - an average of about 50 g per day. It is found in dairy and meat products, especially cheese, cottage cheese, and liver, as well as legumes, nuts, and eggs.

Carbohydrates

They supply energy for the functioning of the body. To lose weight you need to try to eat more complex carbohydrates, which are digested slowly and provide a supply of energy. They are found in wheat, cereals, root crops. And sugar is quickly broken down, but if there is a lot of it, excess energy is stored in fat.

Fiber and pectins

They can also be attributed to carbohydrates, but these substances are not absorbed by the body. They are needed to, like a broom, cleanse the gastrointestinal tract of toxins. These are very important substances for weight loss, because in addition to cleansing the body, they regulate metabolic processes. They are found in vegetables, fruits, nuts, cereals.

Fats

Few people know that for weight loss it is very important to consume enough fat. These are lipids that are part of the cells. For proper nutrition, you need to reduce animal fats - lard, fatty meat, mayonnaise, which can cause excess weight. And vegetable oils, especially those that contain omega fats, are essential in proper nutrition for weight loss. Besides, healthy fats found in fish, nuts, seeds.

Vitamins and minerals

They are involved in all processes occurring in the body. For weight loss, an adequate intake of vitamins A, B and C is especially important. Some minerals also help to reduce weight. These are iodine, zinc and potassium. Therefore, it is necessary to include in the diet of proper nutrition products containing these substances: seaweed, figs, persimmons, celery, lentils and others.

In addition to the intake of nutrients and vitamins, food provides the body with energy. If it is not used for physical needs, its excess is deposited in fat. Therefore, the essence of proper nutrition for weight loss is to get a little less calories from food than it is spent. Then, for its energy needs, the body will consume body fat.

It is believed that 1 kcal per hour per kilogram of body weight is spent on the needs of the body at rest. Physical and mental stress requires additional energy. On average, it turns out that a woman weighing 60 kg who wants to lose weight should receive about 1500 kcal with food.

What to eat

A huge variety of products on store shelves and the availability of food often play a disservice to a person. Not everyone pays attention to the chemical composition and quality of the purchased food. Moreover, many are accustomed to eating the same way from year to year. Therefore, they absorb large quantities of sausages, canned food, pastries and other harmful products. And proper nutrition for weight loss involves, first of all, the rejection of some of them.

To lose weight and maintain health, it is necessary to exclude from the diet:

• fast food and any prepared food;
• sausages, sausages;
• canned food;
• flour products, muffin;
• coffee and black tea;
• sweets, chocolate and other confectionery;
• sweet carbonated drinks;
• mayonnaise;
• fatty meats and fish;
• alcohol.

But there are also such products that must be included in the menu of proper nutrition:

• first of all, these are vegetables - fresh, steamed, stewed or baked;
• fruits must also be in the daily diet;
• nuts, seeds, preferably not fried, not salted and without glaze;
• fish, best of all sea and not fatty, is a source of not only protein, but also many important trace elements;
• from meat it is desirable to choose veal, beef or poultry;
• sweets can be perfectly replaced with honey and dried fruits;
• dairy products, especially cheese, curdled milk, natural yoghurts and cottage cheese are indispensable;
• it is very important to include whole grain bread and cereals in the menu as well.

It is advisable to include them in your daily diet:

• red and green tea;
• ginger and cinnamon;
• grapefruit;
• pears and apples;
• almonds and pine nuts.

sample menu

Each person is individual. And in accordance with the rules set forth, he will make his menu for weight loss, guided by preferences and tastes. But at the same time, you need to consider a few more principles of healthy eating.

• It is very important to follow the correct diet: breakfast is a quarter of all foods consumed per day, the most dense - up to 40% should be lunch, dinner is the same as breakfast, but less high-calorie, eat the rest during afternoon tea and snacks.
• There should be at least 3 meals per day. And ideally, you need to eat 4-5 times. It is impossible that more than 4 hours pass between meals, otherwise the body will catch up next time and will store calories.
• For proper nutrition, it is also important to select products according to their compatibility with each other. Do not mix starchy and protein foods in the same meal. Green vegetables go well with any food, and fruits are best eaten before meals.

In accordance with this, you can make an approximate daily menu of proper nutrition, which will help you lose weight.

Breakfast

In proper nutrition, this is the most important meal of the day. It is those who refuse breakfast that begin to gain weight, as they cannot cope with hunger during the day. Therefore, in the morning, food should be high-calorie and satisfying. At this time, you can not be afraid to eat a chocolate bar or a cookie, as the calories will all be spent during the day. It is best to choose cereals for breakfast with water or milk, with fruits or dried fruits. Muesli, cottage cheese, yogurt, tea, bread, cheese are also useful. As a second breakfast, you can eat some fruit.

Dinner

In the middle of the day it is better to eat protein foods. Therefore, steamed meat or fish is perfect. It is good to use stewed vegetables or porridge for a side dish. You can also cook vegetable soup. Dish for lunch should be hearty, but it is important to choose one. For those who are used to eating the first, second, third and compote, it will be difficult to lose weight.

afternoon tea

This is also an important meal in proper nutrition, as it is far from dinner, and often it is necessary to replenish energy expenditure. In order for a snack to help lose weight and be useful, an afternoon snack should include a fermented milk product, fruits or nuts.

Dinner

Those who want to eat right should not refuse the evening meal. It is important to observe only one rule: eat no later than 3-4 hours before bedtime. Ideally, this is 18-19 pm. Dinner should be light, best of all - some kind of salad, porridge, baked or stewed vegetables. You need to exclude foods that are difficult to digest: meat, mushrooms, legumes.

Switching to a healthy diet

In order to start losing weight with the help of pp, you need to consciously want it. After all, it is very important to prepare for the fact that this regimen is not for 1-2 months. Only by eating in this way constantly, you can regain harmony and good health. Therefore, you need to tune in and try to control yourself daily. You can choose a proper nutrition program on your own or with the help of a nutritionist, and you must not deviate from it. You can make a plan for the transition to a new system.

The main principle that it should contain is gradualness. You need to start switching to proper nutrition by giving up harmful foods, including those that help weight loss, then gradually reduce portions. It is very important to prevent feelings of hunger, due to which there may be a breakdown.

To cope with these feelings, you can apply simple tricks:

• drink a glass of water 15 minutes before meals, this will help you eat less, and the food will be completely absorbed;
• if food is still far away, and hunger is tormented, you can drink tea or have a snack with fruit;
• aromatherapy helps to cope with hunger: the smells of grapefruit, rose, vanilla or mint;
• you need to get enough sleep, then less food will be required.

It is important to remember: weight loss begins when the body's energy costs are greater than the calories from food. Therefore, it is desirable to include sports in the weight loss scheme.

The main ways to treat overweight and obesity include following a diet high in fiber, vitamins and other biologically active components, limiting the intake of easily digestible carbohydrates, and exercising.

Diet table number 8, recommended for obese people, is aimed specifically at reducing subcutaneous fat and improving metabolism. Note that this diet is indicated for patients who do not have concomitant diseases of the digestive system, liver and of cardio-vascular system requiring special regimes nutrition.

Peculiarities

The total calorie content of the diet is 1800-2000 kilocalories. The diet is designed for people leading a sedentary lifestyle, however, in combination with an increase physical activity This type of nutrition allows you to lose weight in a month by 2-2.5 kg.

The main emphasis in this diet is on limiting the consumption of sugar and foods containing it, fast-digesting carbohydrates, animal fats, and foods that stimulate appetite.

The maximum amount of salt is 5 grams per day, you can drink up to 1 liter of clean water. Butter is not prohibited, but limited in portions - up to 15 g per day. Vegetable oils are added to dishes. The consumption of flour products is limited to 150 g per day, but if the weight does not go away for a long time, then the amount of bread and other flour products is reduced to 100 grams.

For cooking, you can use boiling, poaching, stewing, steaming, occasionally baking and frying without adding fat is allowed.

You need to eat at least 5-6 times a day.

What is impossible?

Subject to the therapeutic diet number 8 from the menu should be completely excluded:

• white bread, rich and puff pastry;
• strong broths, milk soups, including pasta, rice or semolina, potato soups, bean first courses;
• fatty meats and fish, fatty sausages and sausages, smoked meats, canned meat and fish;
• fatty cottage cheese, cream, salty cheese;
• meat and cooking fats, fatty and spicy sauces, mayonnaise, mustard, horseradish, spices and spices;
• rice, semolina, pasta, and all legumes;
• all salted and pickled vegetables;
• grapes, bananas, raisins, figs, dates;
• sugar, sweets, jam, honey, ice cream, jelly, cocoa, chocolate;
• grape and other sweet juices, sweet kvass, alcohol.

What is possible?

Therapeutic diet number 8 allows for a variety of foods, that is, dietary restrictions can not be called too complicated. In particular, you can:

• Products from wholemeal flour, rye and wheat bread with bran. Serving - 150 g per day.
• Soups can be cooked predominantly vegetarian, using vegetables and cereals in small quantities. Several times a week, vegetable soups are allowed in low-fat meat or fish broth with meatballs. Serving - 250 g per day.
• For a side dish, it is best to eat raw vegetables, all varieties of cabbage, fresh cucumbers, radishes, lettuce, zucchini, pumpkin, tomatoes, turnips and carrots. You can cook dishes from boiled and steamed, baked vegetables. But dishes from potatoes, beets, carrots, swedes, green peas are allowed in limited quantities - no more than 200 g per day. Also, for a side dish, you can use crumbly cereals from buckwheat, barley and barley groats.
• You can cook oatmeal, cook pasta, casseroles, puddings with the addition of vegetables and fruits, but remember - you can eat such products in small quantities.
• Lean meats are allowed, cooked in a piece, followed by stewing, baking or frying. Beef, veal, chicken, rabbit and turkey meat - you can, but a maximum of 150 g per day. Beef sausages, boiled tongue, liver are also possible, but also limited. From fish you can only low-fat varieties and not more than 150 g per day. Mussels, shrimps are allowed, but not more than 200 g per day.
• Once a day, you can eat 1-2 eggs, boil them hard-boiled or prepare protein omelettes with vegetables.
• Milk, kefir, curdled milk and other fermented milk products, as well as low-fat cottage cheese are allowed on the menu. You can also low-fat sour cream and mild cheese.
• From snacks, you can vinaigrettes, salads from fresh and pickled vegetables (pickled vegetables must be washed), vegetable caviar, seafood salads, meat or, soaked herring, beef jelly, low-fat ham are allowed.
• Unsweetened fruits, berries, jellies, mousses, compotes without sugar.
• Gravy on weak vegetable broths and broths, you can add herbs, vanillin and cinnamon when cooking.
• Tomato and white sauce with vegetables.
• From drinks, you can tea, coffee, both black and with milk, juices from vegetables, unsweetened fruits and berries, rosehip broth.

Sample menu based on 1800 kcal per day

Breakfast

• Muesli with dried fruits and skim milk (200 ml)
• Stewed carrots (200 g)
• Slice of fat-free cheese
• Hibiscus tea
• Snack: melon (200 g)

Dinner

• Vegetarian sauerkraut soup (250 ml)
• Rye bread (30 g)
• Bulgarian peppers stuffed with minced meat and rice, stewed with vegetables (tomatoes, onions, carrots) (300 g)
• Cranberry juice (200 ml)
• Afternoon snack: 2 pears (200 g)

Dinner

• Rice (150 g) with seafood (60 g)
• Vegetable salad (lettuce, tomatoes, bell pepper, green onion) with vegetable oil (200 g)
• Rosehip decoction (200 ml)

Recipes for the treatment table

Protein omelet with spinach

Photo: Shutterstock.com

• 3 squirrels
• ½ cup milk
• 70 g frozen spinach
• 30 g suluguni cheese
• 1 st. l. ghee

Step 1. Fry the spinach in butter.

Step 2. Beat egg whites with a pinch of salt, add milk and beat again.

Step 3. Pour into hot pan with spinach, stir.

Step 4. Leave for a minute over high heat so that the omelet grabs. Then reduce the heat to medium and cover with a lid.

Step 5. Sprinkle with grated cheese before serving.

Vegetarian cabbage soup

Photo: Shutterstock.com

• ½ fork cabbage
• 200 g sauerkraut
• 2 onions
• 2 tomatoes
• 2 sweet peppers
• 2 carrots
• 3 liters of water
• salt and pepper
• Bay leaf
• greens

Step 1. Cabbage, tomatoes, onions, peppers and carrots wash, peel, finely chop.

Step 2. Place vegetables in a saucepan, cover with water and bring to a boil. Cook until carrots are cooked.

Step 3. Salt, pepper and add bay leaf for 10 minutes. Add greens before serving.

The vinaigrette

Photo: www.globallookpress.com

• 1 beetroot
• 4 things. potatoes
• 1 carrot
• 2 pickles
• 2 eggs
• 4 tbsp. l. vegetable oil

Step 1. Boil hard boiled eggs. Boil beets, potatoes and carrots until tender.

Step 2. Cool everything and cut into cubes.

Step 3. Dice pickled cucumbers, drain the liquid.

Step 4. Mix everything, season with oil. You can add chopped greens.

jellied fish

Photo: One million menus

• 2 kg red fish
• 2 onions
• 2 carrots
• 1/2 lemon
• 1 sweet pepper
• celery root and parsley
• 1 packet of agar agar

Step 1. Fill head and fins cold water, bring to a boil over medium heat and cook over low heat for three hours. Remove foam all the time.

Step 2. After an hour, add carrots, onions, celery and parsley root to the broth. Half an hour later - put the chopped pieces of fish. Cook for another half an hour, then take out the fish, bones, and vegetables.

Step 3. Select the meat from the soup set and chop it finely. Cut the fish into nice pieces too.

Step 4. Put on the bottom of the dish, where you will make the aspic, decorate with slices of boiled carrots, herbs, bell pepper, lemon.

Step 5. Strain the broth 2-3 times. Introduce agar-agar into it. Pour broth over fish and vegetables. Put in the refrigerator for 10 hours.

Beef tongue with green beans

Photo: Shutterstock.com

• beef tongue - 500 g
• green beans - 350 g
• 1-2 tsp mustard

Step 1. Coarsely chop the green beans and boil in salted water for 4 minutes.

Step 2. Boil beef tongue, preferably steamed.

Step 3. Serve tongue with mustard and bean garnish.

Peppers stuffed with seafood and vegetables

Photo: Shutterstock.com

• 8 peppers
• 500 g seafood cocktail
• 3 carrots
• 3 tomatoes
• 1 small zucchini
• 300 g cheese
• black pepper, salt
• odorless vegetable oil

Step 1. Peel the peppers from the seeds and fry in a pan on all sides in vegetable oil.

Step 2. Let the oil drain and gently peel off the skin, you can under running cold water.

Step 3. Defrost seafood.

Step 4. Peel and finely chop the vegetables, grate the carrots.

Step 5. Fry vegetables, separately fry seafood with a clove of crushed garlic.

Step 6. Mix seafood and vegetables, add crumbled cheese, pepper.

Step 7. Stuff the peppers with the finished mass, bake them in the oven.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 15 2017

Many nutritionists believe that the most common mistake most losing weight is the use of debilitating diets. To correct weight, you should create a suitable individual diet, which will subsequently turn into a lifestyle.

Nutrition rules for weight loss

Successful outcome fight against overweight requires systems approach. Nutritionists have identified some basic rules of nutrition for weight loss:

• Most of the menu should be fruit and vegetable. At the same time, it is important that vegetables form the basis of the diet, since these products contain less sugars, but are rich in fiber, vitamins and minerals. Among fruits when losing weight, give preference to citrus fruits and pineapples - they also include various useful substances.
• You will need to drink plenty of clean water without gases. The liquid, entering the body, heals it, improves the condition of hair and skin, normalizes the digestion process and fights fatigue. The daily intake of water for weight loss is approximately 8 glasses. It is not worth exceeding this indicator, since edema can be provoked.
• Give up simple carbohydrates - these substances adversely affect digestion and metabolism, can provoke weight gain. You can consume such products once a week in small quantities to reduce the risk of diet failure. Dark chocolate or citrus fruits will help to replace sweets when losing weight.
• Make porridge for breakfast. The cereal dish contains healthy vitamins, minerals and fiber. You need to cook them on a water basis, do not put butter. You can diversify the taste by adding dried fruits, pumpkin, onions with carrots, apples or bananas.
• Do not be distracted by external stimuli while eating, do not rush. Slow absorption of food contributes to its better absorption and rapid saturation, which is important when losing weight.
• Use the rule of replacing unhealthy foods with healthy foods. For example, eat honey instead of sugar, replace pork with veal, sour cream with yogurt.
• Avoid all alcohol completely. Alcoholic drinks are high in calories and increase your appetite. Such properties lead you to weight gain.
• Reduce portion sizes, replace large plates with small ones. This will give the impression that you ate a lot.
• Diversify your diet as much as possible when losing weight. Try to get delicious meals from diet food.
• Take the last meal 3 hours before bedtime so that the food has time to be digested, harmful substances and fat are not deposited in the body. If you really want to eat, you can drink a little kefir.
• Try to avoid stressful situations. Emotional overstrain moves many to constant meals.
• Leave the table with a feeling of slight hunger.

Where to start with proper nutrition

If you are determined to adjust your diet in favor of healthy foods, a proper nutrition chart will help you. You can make such a memo on your own or seek help from a nutritionist. The first step to a healthy diet will be the exclusion of harmful foods that negatively affect the figure. Make a list of foods that should not be consumed:

• carcinogens (chips, flavored crackers, nuts);
• potatoes, especially fried ones;
• stop snacking on buns, chocolates and sandwiches;
• mayonnaise;
• convenience foods (pizza, dumplings, dumplings);
• products containing yeast;
• sweets (cakes, chocolate, cakes) can be eaten no more than once a month in small portions;
• sweet sodas;
• alcoholic products;
• ice cream.

The rest of the products are not prohibited with a diet aimed at losing weight. It is important only when compiling the menu to pay attention to several principles:

• Of all the cooking methods, choose steaming or boiling, you can bake meat or vegetables in the oven.
• Don't put too many foods on your plate. To saturate when losing weight, you can get by, for example, with a piece of fish or meat with a side dish.
• Buy dried fruits for snacking. Wash the food, put it in the dishes on the table. If you feel hungry, eat some fruits.
• Eat a lot of fruits and vegetables when losing weight separately or in the form of a salad.

In addition to nutrition, pay attention to physical activity. You can do certain sports exercises or just walk often. Movement will help not only lose weight, but also improve the appearance of the body. Walking and playing sports contribute to the fight against stress, which is important when dieting. However, you should not be overloaded, do it for your own pleasure so as not to feel discomfort.

Daily routine for weight loss

A properly designed weight loss regimen meets your individual characteristics. When forming it, you do not need to blindly follow the patterns, but you should listen to yourself. Otherwise, you risk harming your health. Start by analyzing your lifestyle: how much you sleep, what time you go to bed and get up, what intervals rest and work take. Having decided, make a schedule where you should include the following parameters:

• Set a specific wake up and down time. It should be the same every day, excluding weekends. Systematization contributes to the use of body resources, helps to accelerate the loss of excess weight.
• Every morning you need to take about 15 minutes. for charging. Simple physical exercises will add tone, vigor, create a good mood.
• Breakfast is a must, never skip it. Morning meals help to improve the functioning of the digestive system. Choose water- or milk-based cereals, yogurt, fruits, and fresh juices. You will need to eat at the same time every day.
• Develop a meal plan for the whole day. The correct regimen provides for 5 meals, of which 3 main and 2 snacks. The difference between them should be from 2 to 3 hours.
• Physical activity, in addition to charging, contributes to the restoration of strength after a working day. You can go to the gym, pool, dance, or work out at home.

Nutrition by the hour for weight loss

In order to correctly compose nutrition on time for weight loss, try to observe some conditions:

• The first meal (breakfast) should be taken between 7 and 9 o'clock. At the same time, remember that you should start eating at least half an hour after waking up. Include in the menu products with a lot of complex carbohydrates (durum pasta, buckwheat, bran). Add protein content. For this purpose, kefir, yogurt is suitable.
• The second part of the daily diet for weight loss should be a second breakfast. It is essential for the proper functioning of the body. Prepare a vegetable or fruit salad, juice, or a low-calorie dessert. Such a snack should begin 3 hours after the main meal.
• Suitable for lunch is the interval between noon and 2 pm. Even when losing weight, it should be dense, contain fats, carbohydrates and proteins.
• At 15-16 hours, have an afternoon snack of kefir, yogurt or cottage cheese. You can drink some diet broth.
• Dinner for weight loss is given the interval between 17 and 19 hours. Prepare meat of any dietary variety, vegetables.

Drinking regimen for weight loss

You can organize the correct drinking regimen when losing weight using the following recommendations:

• Eliminate caffeine, alcohol and cigarettes as they contain substances that cause dehydration.
• For better absorption of the liquid, drink it slightly chilled.
• The richer the food in protein, the more water you will need to drink.
• It is better to drink liquid one hour before and after meals. This regimen helps to dilute the gastric juice.
• A glass of water, drunk in the morning after getting up, helps to cleanse the body.
• Normally, a person needs to consume 8 glasses of pure water per day.

Diet plan for weight loss

For many people who want to lose weight, it can be difficult to rebuild, to organize a system of meals by the hour. For these purposes, it is convenient to make a schedule of proper nutrition for weight loss. It should be a table in which you need to reflect the time equivalent of each meal. The resulting table will become a universal hint that can be used for daily nutrition.

Diary of proper nutrition for weight loss

Intrinsic motivation plays an important role in weight loss. To see the changes that have happened to you in a week, what foods you have consumed, start a special diary. It should contain several sections:

• The table of proper nutrition for weight loss will help you navigate when compiling a daily menu.
• A grid with weight change marks will serve to track progress when weighing.
• Table of food eaten per day with calories and time to control the daily diet.

How to make a diet for weight loss

Please note that it is necessary to draw up a diet plan for weight loss with a great deal of responsibility, since this scheme will become the basis of the diet. It is imperative to take into account the lifestyle of a person, as it affects the required products. Women for weight loss will need more vegetables and vegetable fats. Men, on the other hand, make physical efforts at work, so a protein diet is preferable for them. It is impossible to switch to an approved diet for weight loss abruptly, so gradually reduce the number of calories and servings.

Diet plan for weight loss for women

To provide a woman with proper nutrition by the clock for weight loss, you need to establish a clear plan with the time that she will rely on daily. For a day, the fair sex for weight loss should eat at least 5 times. A fractional diet provides fat burning without depleting muscles. Intervals between meals should be 2-3 hours. You need to make sure that your diet is balanced. Women with weight loss need to eat:

• pasta, whole grain bread and cereals - 25% of all food;
• vegetables (cabbage, carrots, beets, etc.) - 20%;
• fresh fruits - 15%;
• beans and nuts (source vegetable protein) – 15%;
• olive oil - 7%;
• yoghurts, cheeses - 7%;
• fish - 5%;
• poultry - 3%;
• lean meat - 1%.

Diet plan for weight loss for men

The representatives of the stronger sex need to switch to a meal schedule for weight loss gradually. The switch begins with the rejection of harmful products, the introduction of physical activity and the compilation of an approximate healthy menu. The diet for men should be formed taking into account the individual characteristics of life. When compiling a schedule, pay attention to important points that you need to consider when losing weight:

• time of onset of wakefulness and sleep;
• features of the profession and work: the amount of physical activity, the length of the working day, the lunch break schedule;
• the meal plan for the weekend should be separate, because you should take into account the specifics and duration of the rest;
• the presence or absence of additional physical activity.

When forming a menu for weight loss, men need to rely on the following conditions:

• every day the diet should include pasta, cereals with bread or potatoes;
• you need to eat at least 5 times a day;
• should eat a lot of fish;
• foods prohibited for women (sugar, salt, muffins) may be present in the male diet, but their number should be reduced.

Weekly weight loss meal plan

Create correct menu for a week for weight loss is possible, only taking into account your features. The diet should be comfortable, because the success of weight loss depends largely on a positive mood. It is important to correctly calculate the balance of proteins, fats and carbohydrates you need when losing weight. In such a calculation, age and level of physical activity should be used as a variable. By putting together a list of prohibited and allowed foods, the required amount of BJU and calories, a meal plan by the hour, you can create the perfect weekly weight loss regimen.

Video: how to eat right to lose weight

Before looking for one or another way to get rid of excess body weight, it is worth understanding why excess weight began to appear. First of all, proper nutrition, rational and healthy is important for weight loss. Some popular diets to remove the stomach or gain slim figure, offer to exclude from the diet, other fats. In fact, the main condition for an individually selected diet should not be the rejection of one or another type of food, but its balanced use, which excludes the formation of fullness.

Principles of healthy eating to lose weight

Conventional wisdom says that in the nutrition system to reduce body weight, it is necessary to upset the balance in the direction of energy costs, and not food intake. After all, if there is less than to spend energy, sooner or later it will be possible to reduce body weight.

In fact, getting rid of excess weight depends on a lot of factors: the composition, quality and quantity of the diet, diet, even the culture of eating.

Many have seen from their own experience: fasting for weight loss or a significant reduction in portions does not always bring final success.

As soon as the body receives a signal that there are fewer useful substances, it begins to save. Metabolism slows down, strength disappears, lethargy sets in. Weight practically does not decrease.

Often, after completing a particular diet, the body's fat reserves increase even more in order to be better prepared for next time.

Another common cause of body fat is nervous tension, stress.

In the course of negative experiences, the body produces the hormone cortisol, which contributes to the conservation of energy resources and thereby prevents the elimination of excess adipose tissue.

The formation of fullness is affected by the individual rate of metabolic reactions.

If it is high enough, you can eat quite a lot of food and still not gain overweight. With a reduced metabolism, even following a diet that provides for significant portion size restrictions, it is difficult to lose weight.

AT some degree the rate of metabolic reactions can be increased by balancing the diet with a sufficient amount of vitamins and trace elements.

From home menu when following the chosen diet for weight loss, it is necessary to exclude salt and sugar.

Sugar gives too much energy. If you do not immediately spend it, you will have to take care to remove the stomach.

Of course, portion sizes balanced menu should exclude overeating:

• Excess food intake accumulates in the form of fat.
• It is not so rare that excessive employment during the working day does not allow you to eat normally. You have to make up at home, at dinner. As a result, before satiety sets in, the stomach is greatly stretched. Very soon, the body ceases to distinguish between satiety and distention of the stomach, both states begin to mutually determine each other.

Following a wise rule helps to stop overeating: get up from the table with a feeling of slight hunger.

Following this or that scheme of proper nutrition for weight loss and maintaining health, you should abandon the habit of drinking food.

The liquid neutralizes the secreted gastric juice, which disrupts digestion. On the other hand, the body uses fluid to prepare gastric juice. Therefore, you can drink a glass of water 15-20 minutes before eating. The secreted gastric juice will be washed away, but will soon be produced again. Tea or coffee should be drunk an hour and a half after eating.

Healthy eating is impossible without the inclusion of environmentally friendly products in the diet. First of all, vegetables and fruits.

The fiber content helps in weight loss naturally evacuates harmful substances from the intestines. If, for one reason or another, the body fails to get rid of them, some of them end up in adipose tissue, increasing its volume. The other part accumulates on the walls of the intestines in the form of a disgusting plaque.

The body needs a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals. The balance of the intake of these substances with nutrition allows you to lose weight, improve well-being, look healthier and younger.

Protein

Protein molecules are made up of combinations of amino acids. Their various combinations give the molecules special properties. Proteins are necessary for metabolic reactions, the "skeleton" of cells is built from them, various tissues of the body are created - muscles, skin, nerve fibers. Protein molecules are essential for regeneration processes.

During digestion, protein foods are broken down into their constituent amino acids. Once in the tissues, they are assembled into molecules of the required variety.

For proper weight loss it is important to eat varied food to provide the body with the necessary amino acids for the construction and regeneration of tissues.

The female norm is considered to consume up to 50g of protein per day.

Protein is rich in hard cheeses, chicken, peanuts, lean beef, liver, egg, cod, peas, milk.

Carbohydrates

Carbohydrates are the main source of energy. They are part of the body's cells. Carbohydrates are produced by plants through photosynthesis.

Digestible carbohydrates include starch and sugar. Starch is digested rather slowly, and sugar is quickly broken down into glucose and.

Glucose covers up to half of the body's energy needs. In the liver, it is used to maintain a protective barrier against the entry of toxic substances.

Especially a lot of sugar in honey, raisins, peaches. Starch is found in wheat, rice, various root crops.

Fiber (cellulose) and pectins are indigestible carbohydrates. Their structure is distinguished by a special interweaving of fibers that form voids. Swelling, vegetable fibers are involved in the formation of fecal masses, stimulating the speedy removal of all kinds of waste from the intestines.

From the inside, the intestinal walls are lined with villi, the so-called brush border, which significantly increases the intestinal area for absorption and absorption of nutrients. If the villi are clogged, you have to eat a lot, but get a small part of the useful. It is not uncommon when layers in the form of fecal stones, pus, mucus narrow the intestinal lumen almost twice.

Indigestible carbohydrates absorb and scrape mucus from the villi, cleansing the stomach and intestines. As a result of a balanced proper nutrition, the body effectively gets rid of a lot of harmful substances, weight loss occurs much faster.

Fiber and pectins also normalize metabolic processes, one of the causes of overweight.

A lot of fiber in the shell of cereals, legumes, nuts. Pectins are found in fruits.

Fats

Oddly enough, for weight loss in a nutritious diet, fats are needed. Lipids - fats and fat-like substances - are part of the cells. They affect the permeability of cell membranes, take part in the transmission of nerve impulses, contraction muscle fibers. They provide the body with energy reserves, are part of the water-repellent, thermal insulation covers.

In the case of lipid deficiency, it is impossible to create new cells. There are the following varieties:

• Triglycerides are part of the cell membranes, it is they who store the energy reserve inside the fat cells.
• Phospholipids are part of nervous tissue, cell membranes, with their help fats, fatty acids and cholesterol are transported.
• Sterol cholesterol is part of cell membranes, eliminates the effect of temperature on their stability, is necessary for the production of vitamin D, the production of male and female sex hormones, and is needed by the brain and immune system.

Fats are high in calories and therefore not consumed in large quantities. Moreover, the need for them is not very great. Both their deficiency and excess are harmful.

The predominance of food rich in saturated fats increases body weight, the level of "bad" cholesterol. Its deposits on the walls of blood vessels cause atherosclerosis, heart disease, and hypertension.

Fats are of animal (butter, sour cream, lard) and vegetable origin (nuts, various seeds).

There are also saturated fats and polyunsaturated Omega fats.

Unsaturated fatty acids Omega are not produced in the body and therefore must be supplied with food. They have the ability to normalize metabolic processes, including cholesterol, reduce its deposits, increase the elasticity and strength of blood vessels.

• The source of ALA varieties Omega are walnuts, flaxseeds, vegetable oils.
• Varieties of EPA and DHA are necessary for intellectual activity, growth muscle mass. Turning in the body into prostaglandin prohormones, they to a certain extent simulate the burning of body fat. Contained in fatty fish: tuna, salmon.

Proper nutrition during weight loss involves limiting the use of fatty foods: lard, fatty meat, butter and vegetable oils, margarine, mayonnaise, cheese, sausages, sausages, and some varieties of confectionery.

The main condition is that the amount of fat in a healthy, balanced diet should not exceed 30g per day.

Why vitamins and minerals help to lose weight

Vitamins increase the body's resistance to diseases, stimulate metabolic processes, strengthen the immune system. To reduce and normalize weight, vitamins A, B, C are especially needed.

In particular, B vitamins ensure the optimal flow of metabolic reactions that release energy from carbohydrates.

In the case of vitamin deficiency, food is digested worse, the processes of decay and fermentation begin in the intestines. If the diet lacks vitamins, it is necessary to take a vitamin-mineral complex from a pharmacy.

To reduce body weight, it is useful to include foods containing iodine, zinc, potassium in the nutrition system:

• Iodine speeds up metabolism, promotes the speedy burning of body fat. Iodine is found in kelp, feijoa, persimmon.
• Zinc maintains optimal insulin levels, which is also important for weight loss. The source of the trace element is meat, pumpkin seeds, lentils, nuts.
• Potassium stimulates metabolic processes, helps to normalize blood pressure and heart rate. Included in dried apricots, prunes, celery.

How to eat right for weight loss

A healthy diet requires plant-based foods. The share of vegetables and fruits can be up to 60%. For the share of protein and fat, 20% is enough.

As already noted, for weight loss, you need the intake of fats. If you completely exclude fatty foods from the diet, the absorption of vitamins involved in the normalization of the rate of metabolic reactions slows down. With a reduced metabolism, fat deposits are more likely to form from incoming food.

For speedy weight loss, it is useful to replace meat with fish. Trim visible fat from meat before cooking. It is important to adjust the preparation of familiar dishes, giving preference to methods that minimize the fat content of the finished dish.

For example, so that vegetables do not absorb fat, they should be stewed separately from meat. When cooking soup, drain the first portion of the broth.

In order not to overeat, it is better to satisfy the feeling of hunger with food of the lowest calorie content, and fatty foods are almost full.

The chosen healthy eating plan, in order to be guaranteed to lose weight, must comply with the well-known proverb: “Eat breakfast yourself, share lunch with a friend, give dinner to the enemy.” For the fastest weight loss, it is important to give up the habit of eating after 18 hours.

Proper nutrition menu for weight loss

For effective reduction body weight, it is worth trying a well-known method of weight loss.

Its essence is that everything necessary enters the body. But not immediately, but on certain days. Protein food is consumed for two days, carbohydrates a day. Last day of unloading.

Fat burning occurs within two days. During this period, the daily diet should be limited to 1200kcal. On a “carbohydrate” day, it can be brought up to 2000 kcal, since the extra ones will still burn out during “unloading”.

Day one: protein, vegetables

The food consists of cabbage, cucumbers, lettuce, zucchini, beans, bell peppers.

Boiled chicken meat, eggs, squid meat are allowed.

Second day: protein, meat

The menu for weight loss remains the same, but replace the chicken with fish or fresh meat, pork or lamb.

Hard cheeses are allowed in small quantities.

Day three: carbs

Fruits are allowed. You can cook oatmeal, any cereal. Add raisins, dried apricots to the porridge. Suitable rice, pasta, but all without oil. Fat on the third day can not be consumed!

You can use any vegetables, boiled or fresh. As well as honey, jam, marmalade.

Fourth day: unloading

The menu is simple: tea, coffee, raw vegetables. In tea or coffee, of course, not sweet, you can add a little milk.

If the job is related to physical activity, should be abandoned unloading day limited to calorie reduction. Cottage cheese, stewed vegetables are allowed.

Modified: 08/11/2018

I think you will agree with me that proper nutrition is the basis of your health. Hello dear readers and subscribers. Today we will talk about how to start proper nutrition for weight loss. I will describe some provisions that will help you gradually and without unnecessary shocks to adjust to health nutrition, which will entail many positive moments.

Nutrition belongs to the base of Maslow's pyramid. When we are hungry, we cannot think of anything else but food. If we want something as well as food (play video games, sleep, take a walk, sex, in the end), then we can refuse it. From food - hardly - well, or not for long. Sooner or later hunger will take its toll.

A lot of things are built on nutrition: healthy lifestyle life, beautiful body or figure, training programs of many sports. This list is not endless, of course, but long.

Therefore, if you want to achieve something, then start with yourself, or rather with your appearance and, consequently, with food. But where do you start with proper nutrition?

Don't go to extremes

How does it usually work? People who decide to radically change begin to starve sharply, limit themselves in eating their usual food, switch to products that are unnatural for them, significantly cut down on the volume of food portions, well, you understand what I mean. So, start with the fact that you don’t need to do all this. Learn from the mistakes of others that I just described and don't repeat them.

Your task now is not to chase quick results. Nothing happens quickly and at the same time qualitatively. At best, you will either get nothing, or you will earn yourself some kind of “sore”.

Therefore, in order to avoid huge stress for the whole organism (and this is how it perceives drastic changes), just do everything gradually: reduce the amount of food, change the quality and nature of the food a little bit, and even more so do not starve - this is no good will not lead. I hope you understand what I'm getting at?

Divide your diet

How do we all eat? Three times a day, so much so that you “peep” to failure, that the blood drains from the brain to the stomach, which usually makes you want to sleep. Am I right? Well, for me personally, yes. It was true. Not anymore.

So. Divide your diet into more meals. Yes, you will eat more often, but in smaller portions, which will gradually accustom own body do not accumulate subcutaneous fat.

It works something like this: You eat often, the body has enough food, so why does it need to stock up on something there? Start from this at first, and then you will notice that it is much better this way. This is something like a "raw" form of separate nutrition.

Such separate nutrition is also effective in that it allows you to separate incompatible or poorly combined products. For example, rich in fats and fast carbohydrates- Faithful companions of weight gain.

Diversify your food

I will not talk now about the percentage of organic compounds in food, the total number of calories - all this is necessary for athletes, but for ordinary people who are busy with work and household chores, this is somewhat problematic. Therefore, I will simply say: eat something every day that will not be like the previous two days. What I mean?

Well, if you ate yesterday, for example, mashed potatoes with boiled chicken, then today and tomorrow this should not be in the diet at all. Replace these dishes with cereals, fish, eggs, other seafood, pasta - whatever.

That's when the body begins to receive all the nutrients it needs from different sources, then you will really feel better in terms of health, and body shaping will occur naturally: the body itself will begin to burn excess, correcting imperfections in the form of fat deposits.

Keep an eye on fruits and vegetables

Despite the fact that I said that the food should be varied, vegetables and fruits should be present on your table every day. You definitely won’t get better from them, and your body will thank you if it learns to speak. Again, you can be smart and eat different vegetables and fruits every day. But, even if the same ones go to food, it’s not scary.

Are you too lazy to constantly go shopping in search of something new from vegetables? Then just chop the tomatoes, cucumbers and cabbage, perhaps lettuce and greens more, into a regular rural salad seasoned with a little vegetable oil and salt. You can add grated cheese. These products are always on the shelves of supermarkets, and their preparation does not take much time. At the very least, eat it raw.

As for fruits, in the first place you should have bananas (but do not lead to weight gain), citrus fruits and apples. Everything else is optional.

Breakfast, lunch and…

…dinner. Be sure to have breakfast. You can skip this dinner or make it completely insignificant, but breakfast should be the basis of everything. It is in the morning that you can eat a large amount of carbohydrates (a significant supply of energy for the day), without fear that their excess will turn into subcutaneous fat. No. The body almost entirely uses the resources received in the morning to provide itself with energy and the normal functioning of all systems.

Lunch should be ordinary with the expectation that there will soon be another intermediate meal. In short, you don't have to go hungry, so you don't have to fill up at lunch. This will prevent daytime sleepiness and help you stay awake.

A couple of tricks from me

1. A couple of my acquaintances "phytonies" actively use this technique: they eat half the portion, wait 20-30 minutes. If the feeling of hunger remains, eat a little more. If not, they don't eat anymore. I'll explain now.
   The fact is that the body needs time for absorption. Wait this time, and the need to "overeat" will disappear by itself. It's also economical. Eat as much as you need, not as much as you pour yourself.
2. Eat at the same time. The body is a computer. If you set it up for the same meal time, it will be more economical and more expedient to use resources in the form of proteins, carbohydrates, fats and minerals.

Conclusion

Sincerely, Vladimir Manerov

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