The first thing many people do when trying to lose weight is to change their diet. And although we recommend consulting specialists first, as a general information, we will consider the basic principles of proper nutrition.
Often, people in search of weight loss use all kinds of modern diets, they limit themselves to everything. This leads to new difficulties: uncontrolled appetite appears, health problems, health worsens. Experts warn: this approach is fraught with serious consequences. Obviously, you should not play with your health, it is best to seek help from a weight loss specialist immediately. And understanding the principles of good nutrition (PP) will help you to avoid unnecessary and sometimes dangerous health errors.
So, before looking for a free pre-made menu on the Internet, you need to determine your body's average daily calorie requirement. You can do this at home using an online calculator, where you need to enter your height and weight parameters. When calculating calories, you need to take into account a person's degree of physical activity.
Weight loss clinics have a better approach. The calculation of daily caloric intake is performed in special equipment that analyzes the relationship between fat and 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.
Nutrition basics for weight loss
Proper nutrition is based on the following principles:
- Variety of the diet. To lose weight, you don't have to eat just kefir and cucumbers! The menu must be tasty, healthy and varied.
- Nutritional fraction. The daily caloric 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 feel hungry.
- Most of the menu should be made of natural products, without artificial additives, sugar and sweeteners.
In this case, the diet must meet the norms of caloric content, proteins, fats, carbohydrates.
Where to start?
The move to a new type of food consists of five steps:
- Remove foods that are not beneficial for the body, containing so-called "empty calories". They are bakery products, pastries, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate the alcohol. Some studies show that these drinks affect the appetite-producing neurons in the brain. The more a person drinks, the more he eats.
- Monitor the water balance. You need to drink at least 1. 5 liters of clean water daily. The approximate rate is calculated using the formula: 30 milliliters per kilogram of weight.
- Create a diet. As already mentioned, it is necessary to divide the daily caloric intake into several meals. For everyone, schedule the most convenient time and stick to it. The schedule should be the same for every day.
- Gain strength and patience. Transitioning to a new lifestyle can be challenging.
In fact, the process of changing habits is extremely complex. Conventional advice will not help. You should not read comments about magic diets about people who are losing weight on the Internet. In fact, only 2% of people are able to lose weight on their own, without harming 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 proper nutrition
The transition to a new lifestyle should be gradual. Below are five basic rules. They need to be presented one by one, so that it is easier for the body to adapt.
Therefore, the correct transition is based on the following principles:
- Make sure you have breakfast. Typically, those who refuse to eat in the morning eat more throughout the day.
- Don't discard dinner. It is as important as breakfast. The only thing is that it is necessary to remove heavy, fatty and very salty foods, as they can negatively affect the digestive processes, causing discomfort, weight and swelling.
- Keep a food diary. In the beginning, patients are not limited to 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 realize when to abstain from making snacks.
- Learn to count calories, proteins, fats, 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 little easier, you can find a healthy alternative to junk food. On the Internet there are many recipes for gluten-free pastries, lactose, sucrose, various homemade sausages, ham and much more.
Mistakes in losing weight
Normally, people who are trying to lose weight go from one extreme to another, exposing the body to great stress. Here are the main mistakes when losing weight:
- Excessive reduction in calorie intake. To lose weight, it is sufficient to reduce consumption by 10-15 percent.
- Cancellation of breakfast or dinner.
- Adherence to a variety of diets, especially diets high in protein or low in carbohydrates.
The main rule for losing weight is balance. In nutrition, in training, in cosmetic procedures. This is the only way to get rid of those extra pounds without harming your health and saving the result.
What should be the diet?
Food, as has been said many times, must 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;
- dairy products and fermented dairy products;
- eggs;
- cereals and cereals; pasta
- , durum wheat pasta;
- low-fat cheese.
It is better to think about the menu in advance, planning for the week. In addition, you need to think about several backup options if you suddenly don't have the right ingredients on hand or just don't want to eat any kind of dish.
It is better to take food to work and study. It is difficult to find a suitable dish in cafes and restaurants. In addition, its caloric content, protein, fat, carbohydrate content are not always indicated.
Product list
The diet should include the following foods:
- Proteins: chicken, turkey, fish, low-calorie diet ham, eggs (proteins), cottage cheese, curd, protein or protein shakes. These foods help to reduce appetite and discourage hunger.
- Fats: egg yolk, vegetable oils, nuts, avocados, fatty fish, cheese. They restore tissues and cells, participate in many processes.
- Carbohydrates: buckwheat and oats, brown rice, brown flour, bread. It provides the body with the necessary energy.
Each individual makes a specific list of products, taking into account each person's budget, season and personal preferences.
Tips for women after 30
Women over 30 years old notice some biological changes in their bodies. At this age, you should start to closely monitor the diet, provide the body with the necessary elements, vitamins to prolong youth, support the body:
- give preference to natural foods, without additives, flavors, artificial colors;
- eat calcium-rich foods - vegetables, spinach, almonds;
- do not forget about iron, whose deficiency leads to unpleasant phenomena such as pale skin, hair loss, brittle nails;
- give up coffee, cut down on caffeine, alcohol - all these drinks increase your appetite;
- observe the standards for proteins, fats and carbohydrates.
Subject to all these rules, girls can maintain their gracefulness, lightness and gracefulness of the body for many years.
Menu and diet of the week
One of the options to develop a week's menu is to use a transforming grid. It is a list of dishes and includes several options for breakfast, lunch, dinner, snacks with calorie count and PJUs that can be combined with each other. It is best to cook the dishes in a pan, without adding oil, sauces, margarine. To speed up cooking, you can use a multicooker or microwave.
| Breakfast options | Lunch options | Dining options | Snacks |
|---|---|---|---|
|
|
|
|
All meals must be simple and available. Therefore, there will be no temptation to buy ready-made food.
Monthly program
By the principle of a builder, you can create a menu for each week, thus obtaining a complete diet. But it is better that the program be done for a longer period, for example, a month. Therefore, there will be more variety of foods.
Proper nutrition should become a lifestyle. Therefore, it is necessary to make it as tasty, varied and healthy as possible. Don't be afraid to experiment, try new recipes, use unusual ingredients for cooking. Severe restrictions, excessive calorie reduction, 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 consultation with experts.
How much weight can you lose with proper nutrition
It will be difficult to lose weight with a proper diet. As the reasons for weight gain are different for each person, you need to deal with it individually, using a complex of various techniques. It is necessary to understand that there is no magic pill, the extra pounds that have been accumulating over the years will not go away in a month. Therefore, you should not look for effective radical methods and diets. Is it possible to lose weight with their help? Yes, but the price will be very high.
In most cases, patients require complex psychotherapy. You need to learn to live in a new way, to deal with stress, unobstructed problems, breakdowns. In addition, you need to think about a set of physical activities, which can be walking, running, training at the gym or at home using a treadmill, stepper or other special equipment. For girls and women, the physical activity option is selected taking into account health status, weight and other important factors.
Best recipes
For proper nutrition to enter easily and become an integral part of it, it is necessary to take care of a varied diet. You can buy a cookbook with pictures and step-by-step instructions. There are recipes on thematic sites. Here are some interesting options.
Protein Pancakes
Faster breakfast - protein or protein pancakes. Even a novice cook can cook them.
Ingredients:
- dry protein mix for baking - 100 grams;
- any milk - 100 milliliters;
- sugar substitute or berry syrup;
- any fruit or berries for decoration, serve.
Mix the ingredients until smooth. Bake the pancakes in a dry skillet without adding oil.
Curd dessert with fruit and gelatin
The favorite dessert for students is cottage cheese with added fruit. It can replace sweets, various confectionery, pasties. Cooking is very simple, you don't even have to take it to the oven.
Ingredients:
- fat-free cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- sugar or honey substitute to taste;
- a tablespoon of lemon juice;
- sachet (15 grams) of gelatin;
- 100 milliliters of water
- any fruit.
Dissolve a bag of gelatin in the water, let it swell. Mix with cottage cheese, sour cream and sugar substitute until smooth. You can beat with a mixer or blender. Arrange the bottom of the bowl with fruit on top - a layer of curd over the berries. Refrigerate for an hour.
Cheesecakes with bran and banana
Another simple recipe for beginners is simple, light and cheap cheese pancakes with banana bran.
Ingredients:
- fat-free cottage cheese - 300 grams;
- a hen's egg (only protein can be laid);
- Whole grain flour - 3 tablespoons
- bran - 2 tablespoons;
- a pinch of salt;
- sweetener to taste.
Mix all the ingredients and bake in a dry skillet, without adding oil. The flour can be replaced with oats ground in the coffee maker.
Radish salad
A simple and quick dinner recipe for aspiring 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 seasoning.
Chop the vegetables and herbs, mix with vegetable oil and grated garlic.
Beet salad
The simplest and most delicious salad known since childhood is the beet salad.
Ingredients:
- cooked beets - a small one;
- two or three chopped garlic cloves;
- Three tablespoons of sour cream or Greek yogurt
- salt.
Mix all the ingredients. Serve with parsley.
Tuna Salad
A good option for dinner is tuna salad.
Ingredients:
- canned tuna in its own juice - a can;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- a cucumber;
- an onion;
- lettuce mixture;
- oil for seasoning;
- a little lemon juice;
- salt.
Chop, mix and 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 vegetables with chicken.
Ingredients:
- two small potatoes;
- an onion;
- a carrot; chili
- ;
- tomato;
- chicken fillet.
Cut the chicken into cubes and boil. Add the vegetables, salt to the broth, cook until tender. Garnish with herbs when serving.
Carrot soup
In the TOP classification of the most interesting dishes for an adequate diet, carrot soup occupies a leading position. Many people are skeptical about it. It is believed that this food cannot be tasty. But, having cooked the carrot soup correctly once, many leave it in their diet.
Ingredients:
- three large carrots;
- two potatoes;
- a tablespoon of butter;
- an onion;
- three cups of chicken stock or water
- salt, spices (curry, ginger, cardamom).
Boil the vegetables until they are tender. Beat in a blender until puree, adding stock, butter and seasoning.
Brussels sprouts soup with cream
This soup can be cooked on the stove or in an electric pan.
Ingredients:
- chicken broth - liter;
- Brussels sprouts - 300 grams;
- a carrot;
- leeks - 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 they are tender. Beat in a blender until smooth, adding broth, sour cream, butter and seasoning.
Tomato soup
For a quick dinner, you can make tomato soup. This is a tasty, unusual, but simple and healthy dish.
Ingredients:
- tomatoes - 1 kg; onions
- ;
- some garlic cloves; cream
- - 100 milliliters;
- two tablespoons of olive oil
- salt, oregano, basil.
Blanch the tomatoes with boiling water, remove the peels and cook with onion. After acquiring uniform consistency, add oil, spices, salt.
Pumpkin baked with egg
A simple and healthy meal is roasted pumpkin with egg. It can be served as a separate dish at 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 drizzle with the pieces. Bake for 40-50 minutes until soft.
Light boiled cabbage recipe
The cabbage can be stewed in a pan, multicooker or in a regular frying pan. This simple dish can be a good 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. Cook in a skillet with oil and water until tender.
Roast chicken with vegetables
The perfect lunch is roast chicken with vegetables.
Ingredients:
- chicken fillet; chili
- ;
- 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 pan, add butter or sour cream. Bake in the oven until tender, about 30-40 minutes.
Chicken fillet in mustard sauce
This option is suitable not only for a daily dinner, but also for a festive party.
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;
- a little vegetable oil.
Pre-marinate the meat in sour cream and mustard, leave for an hour and a half. Fry the carrots and onions in a pan, add the meat, boiling water. Cook until tender.
Zucchini casserole
An interesting option for dinner or lunch is a casserole with zucchini.
Ingredients:
- zucchini;
- an onion;
- a pepper;
- tomato;
- two or three eggs;
- 200 milliliters of kefir or low-fat sour cream;
- a little low-fat cheese;
- salt, pepper, herbs to taste.
Cut the vegetables into thin strips. Put in layers, greasing with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Roasted zucchini with chopped chicken
One of the zucchini casserole options is minced meat. The recipe remains the same, but the layers between the vegetables need to be exchanged with the meat. This will make the dish much more tasty and juicy.
Pollock with cooked vegetables
Pollock is the favorite fish for children and students. It is juicy, soft, 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 pollock pieces on a baking sheet, drizzle with the cream and season with salt. Place the chopped vegetable slices on top. Bake everything in the oven until tender, sprinkle with cheese and herbs before serving.
Pilaf diet with chicken
Usually pilaf is cooked with pork. It turns out to be very fat, heavy. A healthy but equally delicious alternative is chicken.
Ingredients:
- chicken fillet;
- carrots;
- arc;
- rice (polished or brown) - one cup;
- water - two glasses;
- two tablespoons of vegetable oil.
Cut the chicken breast into cubes, fry with the onions and carrots over low heat. Cover with a glass of rice, add water and cook until tender.
Proper nutrition is a tasty, healthy and varied diet that provides not only a beautiful figure, but also good health and good health.