Both nutritionists and professional trainers agree that the most effective method of weight loss is not the most modern diet, but the principle of combining proper nutrition and physical activity.
The right foods in the menu and daily sports are important not only for weight loss, but also for strengthening the muscles, improving the contours of the body. But to lose weight is important not only proper diet but also discipline, as well as following some important recommendations.
How to organize an effective and healthy diet for weight loss, how to make a diet for weight loss will be discussed in this article.
Why do you need to eat right?
Almost all people who would like to lose weight dream of not getting tired of dieting and at the same time actively losing weight. In addition, the weight loss diet is often very limited in terms of calorie content and variety. You can follow a diet to lose weight only for a certain period of time. During this period it is possible to lose weight, sometimes even quite an impressive amount of weight. But after such a regime ends and a person begins to eat his usual food, the weight returns. As a result, the weight becomes the same, and sometimes even more than before the diet. Of course, such jumps are harmful to the body.
The way out for those who have clear intentions to lose weight is proper nutrition (PP), ie changing their eating habits and constantly maintaining a certain lifestyle. It is very important in this case that the daily diet is not scarce and tasteless. The PP diet consists of very tasty but healthy foods. Using numerous recipes, you can prepare many original dishes. But most importantly, it is a normal, nutritious diet in which a person does not suffer from a constant feeling of hunger, as is the case with diets. Since the diet for weight loss, while following the principles of proper nutrition, is quite diverse, the desire to give up everything and separate does not appear and soon weight loss already sees real results.
In addition, such a system helps to improve your health and improve your overall well-being. By eating properly, a person provides the body with all the necessary substances - vitamins, minerals.
Proper nutrition for weight loss: instructions and rules
Practicing a healthy weight loss diet is not difficult. To do this, you must constantly adhere to important principles of healthy eating. And once you start, you will quickly get used to it. The menu for proper nutrition for weight loss should be compiled in view of these rules. Only in this case, the weight loss menu will be both varied and such that it does not harm the figure and health.
The following rules are important:
- You should eat often and in small portions. Ideally, you should eat at least five times a day, at the same time. The last meal should not be later than 2-3 hours before bedtime. A small meal will prevent you from feeling hungry and overeating.
- It's important to give up fast food altogether. The list of such products is quite large. These are not only ready-made foods such as burgers and hot dogs, but also all kinds of sausages, canned food, instant semi-finished products, french fries and more. Ready-made food contains many preservatives, flavors, colors and other harmful substances that prevent weight loss. In addition, these substances give an appetizing smell and taste to food and a person eats them more than necessary. These foods are high in calories and contain very few nutrients. Therefore, the menu should contain only natural healthy products.
- It is necessary to chew food long and very carefully. Long-term chewing promotes weight loss, as well-chewed food is better absorbed. In addition, the slower a person eats, the smaller the portion can be filled. With a slow diet, the brain will receive a signal of satiety in a timely manner, which will make it possible to avoid overeating.
- Drink enough water. If a person drinks about two liters of water a day, his metabolism will speed up and toxins will begin to be actively eliminated from the body. But in this case we are talking about clean water, not other drinks.
- It is important to maintain the right balance of carbohydrates, fats and proteins. Protein is essential for the body to build muscle tissue, carbohydrates provide energy, and fat is important for the brain, nervous system and other organs. The body needs about 60 g of fat, 70 g of protein and 250 g of carbohydrates per day. Also, you should consume about 30 g of dietary fiber per day. The basis of good nutrition are protein foods, unsaturated fats and complex carbohydrates.
- It is important to calculate the calorie content correctly. To eat right and lose weight, you can eat a portion of the nutritional value of about 500 calories for breakfast, 400 calories for lunch and 300 calories for dinner. Also, there should be two snacks of about 150 calories a day. The average daily diet should be 1500-2000 kcal. But those who seek to actively lose weight should reduce their calorie content to 1200-1300 kcal. Later, when the desired result is achieved, the number of calories may increase. The calorie table will help to shape the menu properly.
- You should not eat dry food. The main dishes should be warm and wholesome, not sandwiches or cookies. Once a day you should eat a liquid dish - soup, broth, borscht.
- Eat vegetables and fruits as often as possible. At the same time, there are vegetables and you should use recipes for weight loss, which contain them more often than fruits.
- You need to lead an active life. It is important not only proper nutrition to lose weight, but also adequate physical activity. Even from the photos of those who eat properly and do sports, it is noticeable that the process of changing the figure in this case is much faster.
- Massage is recommended to improve metabolic processes. This is an auxiliary procedure, but regular massage helps to get rid of congestion, accelerates weight loss and improves well-being.
- Alcohol should be avoided. As alcohol also contains a lot of calories and also has a negative effect on the body in general and the weight loss process in particular, the consumption of an intoxicating drink should be minimized. Of course, in rare cases you can drink a glass of dry wine. But in general, proper nutrition means giving up alcohol.
- You need to prepare the food properly. By learning the basics of proper nutrition, everyone understands that cooked, stewed and baked foods should be consumed and fried foods should be excluded.
Based on the above rules, we can highlight the most important principles according to which a healthy eating program should be formed:
- The energy value of the products consumed must correspond to the energy expenditure of the body.
- The body must receive a set of substances contained in the products that it needs for normal functioning. One should take at least 70 different components daily with food.
- The products on the menu and the recipes must be as varied as possible.
- Meals must be properly organized.
Food for weight loss
A healthy weight loss diet should contain those foods that are rich in amino acids, vitamins and minerals. Also, such foods should speed up metabolic processes and reduce hunger.
The daily menu of those who have decided to eat well should include the following foods:
- Turkey, chicken, rabbit, lean beef.
- Fish - sea and river, seafood.
- Eggs - chicken, quail.
- Vegetable oils - flaxseed, olive, sesame, coconut.
- Various vegetables, with less starch.
- Fruits.
- Low fat dairy products.
- Whole grains.
- Spices, natural spices.
It is very easy to create a daily diet for weight loss, including dishes from these products. In fact, from so many different products you can cook many dishes, recipes for which you can find in various sources.
An example of a diet might be:
- For breakfast - protein dish or wholemeal porridge.
- For lunch - soup and protein dish, vegetable salad.
- Snacks - fruit selection.
- Dinner is a dish made from vegetables or dairy products.
Foods to help you lose weight
Nutrition that is good for weight loss must include foods that promote active weight loss. Their frequent consumption accelerates the weight loss process.
Examples of such products are shown below.
- Cabbage- contains many B vitamins, as well as vitamins A, C, E, K. It is also important that this vegetable contains a lot of fiber and various minerals. Cabbage has few calories, but in the process of grinding it the body expends a lot of energy. A suitable diet menu may include salads, first courses, stews, cabbage rolls and other cabbage delicacies.
- Buckwheat- this cereal contains a lot of iron and other minerals, B vitamins. It is also important that buckwheat allows you to get full quickly and not feel hungry for a long time. It helps improve digestion, lowers cholesterol levels and helps you lose weight fast.
- Fish- Marine fish have a lot of polyunsaturated acids, which are very important for the body, as well as a number of equally useful vitamins. If the fish is cooked or baked, it will simply be an ideal weight loss product.
- Chicory- This beverage product contains inulin. This substance normalizes metabolic processes, helps remove excess fluid from the body and reduces hunger. In addition, such a drink can be drunk at any time, because it does not contain caffeine.
- Hot pepper- the composition contains the substance capsaicin, which promotes active digestion and speeds up metabolism.
- Green tea- improves metabolic processes. This tea contains catechin - a biological substance useful for the body.
What should be excluded from the menu?
- Sausages and sausages, bacon, bacon, fatty meat.
- Pastries - jams, pastries, confectionery. Periodically you can eat a small amount of dark chocolate and honey. Some nutritionists recommend the use of sugar substitutes.
- Refined vegetable oils, margarine.
- Bread, white bread.
- Soda, juice from packaging, alcohol.
- Fatty sauces.
Healthy weight loss menu
To facilitate proper eating habits, you should at least plan your approximately weekly diet. This plan will help you not only to buy healthy food, but also to determine which dish to prepare for breakfast, lunch and dinner every day.
Below are menu options that make it easy to plan a proper meal for the week. There are several options for each of the meals that can be used to design a menu for both adults and children.
Breakfast
- Oatmeal with raisins and honey.
- Chicken omelet.
- Cottage cheese with yogurt.
- Buckwheat porridge with vegetable salad.
Lunch
- Fruits of your choice.
- Boiled egg with toasted black bread.
- Banana yogurt.
- Fresh fruits or vegetables to choose from.
Lunch
- Chicken soup, beef, cucumber.
- Lean borsch, fish with vegetables.
- Creamy vegetable soup of your choice, boiled chicken fillet, vegetable salad.
- Ukha, baked potatoes with turkey or chicken.
Snack
- Apples.
- Cottage cheese and tea.
- Nuts to choose from.
- Carrot salad.
Dinner
- Omelet with vegetables and cheese.
- Lean meat, roasted or cooked.
- Vegetable stew.
- Vegetable salad and boiled fish.
For the night
- Apple.
- Kefir.
- Grapefruit.
- Pineapple.
Nutritional reviews for weight loss
Numerous reviews of nutritional advice from those who have practiced and continue to practice it now confirm that such a system is the right choice. By visiting any forum dedicated to this topic, you can see that many users talk about the effectiveness of such a system. Proper nutrition is the best diet, say those who have managed to switch to this scheme. But before moving on to PP, you need to clearly learn all the rules and lessons so that you do not make mistakes in the process of getting used to a new life.
As a positive, consumers note weight loss, improved well-being, improved health, fresh appearance. It is also noted that the transition to a healthy diet has helped many to get rid of chronic diseases. That is, reviews show that this system is generally much better than any diet, separate or sports nutrition and other methods to improve the figure.
As a negative point, consumers note that it is sometimes very difficult to buy really healthy products. When it comes to preparing healthy meals, the relevant video recipes and step-by-step instructions in the numerous descriptions of cooking are very useful for this.
Conclusions
Thus, proper nutrition is a very effective system for both weight loss and recovery. But for this it is necessary to become a way of life. If a person learns to eat properly and at the same time enjoys such a diet, he is guaranteed to lose weight and improve his health.