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 eating, but one thing cannot be denied - it is very effective. Many nutritionists note that a proper and balanced diet helps to lose excess weight without putting stress on the body.
Proper nutrition menu for weight loss every day
To switch to proper nutrition, you must first decide how to create a new diet, how to correctly calculate the required amount of dietary supplements and will this nutrition help you lose weight?
An adequate nutritional menu is one of the main helpers in combating extra pounds. When switching to it, the first step is to remove all fast carbohydrates from the diet, for example, sweets or bread. These carbohydrates do not saturate the body with useful substances, but are stored in the form of fat deposits. Another important principle of PP is fractional nutrition in small portions at regular intervals. With fractional meals, a person can maintain a feeling of satiety and not overeat.
Food is the basis of the life of all living organisms, with food we receive not only energy, but also vitamins and microelements. Fats and carbohydrates are the materials the body needs to restore performance. Protein is an important building component for muscles.
A person can gain extra pounds if he consumes more carbohydrates with food than the body uses for vital activities and physical activity. With adequate 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 worries many people. Losing weight with strict diets that border on starvation is always a great stress for the body. You can normalize your weight and not only not harm your health, but also improve your condition with the help of a proper nutritional system. Unlike diets, PN does not lead to nutrient deficiencies and does not greatly limit a person's food choice. However, you should not assume that proper nutrition is just one step in weight loss. 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 have eating disorders, such as uncontrolled consumption of sweets, excessive eating under stress, the habit of eating fatty foods before bed, etc. In such cases, it is necessary to reconsider the approach to choosing food. Eating well can help restore a healthy relationship with food. After all, it should 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 they spend per day, the body takes 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 sweet foods are high in calories, so it is 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 healthy functioning of the body. Healthy fats include fish, vegetable oils, nuts and avocados.
- Fermented dairy products must 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 need to follow any specific 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, chocolate bars and any sweets should be consumed in the first half of the day. The last meal should be 2 to 3 hours before bed.
- Remove salt, sugar, seasonings, mayonnaise and sauces from your diet.
- It is also necessary to monitor water consumption - during the day you need to drink up to 2 liters of liquid - pure still water, decoctions, as well as unsweetened tea or coffee.
Where to start?
The hardest thing in any business is starting. This always raises many questions and fears. Changes in normal life scare most people. You should switch to proper nutrition gradually, performing the following steps sequentially (their order can be changed):
- Eliminate foods of low nutritional value from your diet. They do not bring any benefit, but on the contrary, they can be harmful to your health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, any 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.
- Set a clear meal plan. It is best to eat according to specific times, without deviations. Workers should think about their diet in advance, so as not to consume high-calorie foods in canteens or cafes. For convenience, you can purchase special containers that are convenient to take with you to school, work or outings.
- Think about effective motivation, preferably together 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 make the weight loss process easier.
Please note that after achieving the desired result, you will not be able to return to your usual diet. Make proper nutrition your lifestyle and the results will last for a long time.
The right transition to proper nutrition
Giving up your usual diet and replacing it with a balanced diet with healthy, low-calorie dishes can be a difficult challenge. But only if the transition is very abrupt and the new menu turns out to be invariable 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.
- For breakfast you need to eat complex carbohydrates and proteins. It could 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 to 3 hours after breakfast. Snack options - a handful of nuts, fruit, rye bread with low-fat cheese.
- Lunch should consist of carbohydrates, proteins and fiber. For example, vegetable salad with buckwheat and boiled chicken. It's worth remembering that it's best to eat chicken without the skin.
- The second snack should contain protein and some slow carbohydrates. It is essential to monitor the volume of portions, the snack should not be larger than the main meal.
- For dinner, it is best to eat proteins with 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 a maximum of two egg yolks per day, but you can eat more egg 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 avoid unnecessary expenses, but also the purchase of prohibited products.
- Add more greens. Your diet should include a real variety of green plants – parsley, arugula, onion, celery, etc.
- Don't go to a cafe or restaurant hungry. It is in these places that, with the feeling of hunger, there is a great risk of falling into something prohibited.
- Replace canned foods with frozen foods. Pickled cucumbers, tomatoes or canned pineapples are undoubtedly very tasty, but they contain a lot of salt. It is best to use frozen products, which retain nutrients.
- You should not buy semi-finished products. Ready-made food is not the best way to get rid of extra pounds. Get rid of store-bought dumplings and cutlets.
- Avoid white bread. Wholemeal flour products are a good alternative.
- It is very difficult to give up junk food immediately; allow yourself a little weakness, for example, eating a small bag of chips once a month.
- Always leave healthy foods in sight. Vegetables, fruits, nuts or herbs should always be in the center of your table.
- Don't forget to drink water. To avoid dehydration, you need to drink up to 2 liters of water per day.
- If you have a sweet tooth, dried fruits and fruits can be a good substitute for sweets. You can also consume honey in small quantities.
What should the diet be like?
The basis of any diet is a well-composed diet. It should support the normal functioning of the body, as well as provide vitamins, minerals and other beneficial substances - proteins, fats, carbohydrates.
Protein is the basis of adequate 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 consist mainly of healthy fats, found in fish, nuts and meat. Typically 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. This includes 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 2, 300 to 2, 600 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 1, 500 to 1, 900 kcal.
There is also a complicated formula in which one more action is added - multiplication by the value of A. A is the coefficient of physical activity. After calculations, the data may be as follows:
- minimum physical activity = 1, 2;
- weak = 1. 37;
- mean = 1. 5;
- high = 1. 7;
- Final. This includes athletic loads, strength sports, daily training = 1. 9.
There are also online calculators on the Internet that can quickly calculate the number of calories based on individual characteristics.
Shopping list
Allowed products include:
- seaweed;
- vegetables;
- lean meat;
- egg white;
- cereals, for example, brown rice, buckwheat, bulgur, quinoa, oats;
- durum wheat pasta;
- Rye bread;
- healthy fats: fish, nuts, olive oil, egg yolks;
- spices;
- low-fat dairy products.
Completely prohibited: alcohol, salt, sugar, processed foods, mayonnaise, sauces, baked goods, sausages, sausages, soft drinks, chips, fast food.
Tips for women after 30
Many women know that after the age of 30, hormone levels can change. It also depends on diet, sleep patterns, sports and stress. After 30, it is difficult for the body to tolerate strict diets and overeating. Any fluctuations in weight are dangerous not only for health, but also for female beauty. After thirty years, it is important to maintain the balance of BZHU. Their proportion should be as follows: 30/30/40. The need for fats increases, as they are important for the production of sex hormones.
60-90% of the diet should consist of natural protein foods. Additionally, you also need to add vegetables, fruits and herbs. It is necessary to minimize the consumption of sweets, fatty and starchy foods.
Menu and diet of the week
The 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 | To have lunch | Afternoon snack | To have lunch |
|---|---|---|---|---|---|
| Monday | Oats, nuts, berries or honey | Fruit salad, low-fat yogurt, green tea | Chicken soup, vegetable salad | Cauliflower Casserole | Roast chicken, boiled potatoes, green salad |
| Tuesday | Wholemeal bread sandwich, cottage cheese, 100 grams of grapes, unsweetened tea or coffee | 50-100 g of cottage cheese, honey | Beef broth, coleslaw with apple, cucumber and lemon juice | Apple, kiwi, herbal tea | Lean meat, fresh cucumber |
| Wednesday | Corn porridge | Cottage cheese, kiwi or apple casserole | Boiled brown rice, boiled meat, vegetable salad | Egg omelet, broccoli | 250 g shrimp, vegetable salad |
| Thursday | Buckwheat boiled with milk, honey, black coffee without sugar | 100 g low-fat cottage cheese, honey, nuts | Roasted pollock, sauerkraut, durum wheat pasta | Toast with apple, avocado | Baked chicken breast with cheese, cucumber, tomato |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other berries | Unsweetened low-fat yogurt, honey, black coffee | Baked lean fish, rice | Salad of cucumbers, tomatoes, low-fat sour cream | Oil-free fish cutlets |
| Saturday | 2-egg omelette, black coffee | Grapefruit, green tea | Roasted chicken breast with mushrooms and potatoes | Green apple, low-fat kefir | Two apples baked in the oven with honey, walnuts, 150 grams of low-fat cottage cheese |
| Sunday | Corn porridge | Kiwi, banana, apple | Casserole with cheese and boiled chicken | 200 g cooked shrimp, carrot juice | Rice, fish cutlet, vegetables, greens |
This menu for every day 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 implies complete or partial abstinence from products of animal origin. Many people mistakenly think that plant foods are poor and that vegetarians need to be constantly hungry. However, even these foods can be tasty and healthy.
Here is an example of a vegetarian menu for every day:
| Day of the week | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| Monday | Oats in water with flaxseeds, 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 | Muesli with banana | Chickpea Soup | Potato Pastries |
| Thursday | Fruit salad with sesame seeds | Potatoes cooked with vegetables, wholemeal bread | Roasted vegetables |
| Friday | Banana, strawberry and walnut smoothie | Sprouted buckwheat with pumpkin, tomato salad, greens | Vegetable stew |
| Saturday | Corn and pumpkin porridge | Steamed vegetables, tofu cheese | Vegetable salad with sesame oil |
| Sunday | Muesli with fruit | Mushroom soup, bran bread | Cucumber and tomato salad, whole grain bread sandwich with pumpkin 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 suddenly decide to change the type of diet, you should not immediately abandon all animal products. At first, meat can be replaced with fish and dairy products can also be left out.
You can also do fasting days to lose weight. There are countless recipes for fasting days, for example banana, chocolate, chicken breast or fruit cocktail.
Another popular way to lose weight is the Mediterranean diet. It is also considered a balanced and healthy diet. The menu for the week might look like this:
| Day of the week | Breakfast | To have lunch | To have lunch |
|---|---|---|---|
| 1 | Oatmeal with milk, honey, fruit | Fish soup, vegetable salad seasoned with low-fat cream | Broccoli casserole, low-fat yogurt |
| two | Corn porridge with milk, pumpkin, raisins | Vegetable soup with eggplant, garlic, herbs | Baked fish, tomato, cheese, vegetables |
| 3 | Boiled eggs, wholemeal bread | Meatball soup, carrot, apple, cucumber salad | 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 sauce |
| 5 | Omelet with tomatoes, peppers | Baked fish with vegetables and rice | Cottage cheese with honey, a glass of low-fat kefir |
| 6 | Steamed cheesecakes, apple, grapefruit | Durum wheat pasta, tomato sauce, lean meat | 200 g of red fish baked with vegetables |
| 7 | Boiled eggs, whole grain bread, cottage cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cottage cheese, yogurt |
Best recipes
A good diet allows you to prepare various dietary dishes. Thematic forums are full of various recipes suitable for men's or women's diets.
Breakfast Recipes
- Breakfast with fruit. 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.
- Fried with mushrooms. This is a delicious and healthy Italian omelet. To prepare it, you need to take 4 eggs, 300 g of chanterelles, one onion, a spoonful of Parmesan, salt, pepper and herbs. Fry the mushrooms with onion, adding a little salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Place the baking sheet in the oven for 10 minutes and 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.
Healthy lunch
Salad with Shrimp and Avocado. For the salad you will need: 200-250 g of boiled shrimp, 1 avocado, 1 small onion, 60 g of cabbage leaves.
In a separate bowl, mix all the ingredients, adding the peeled and cooked shrimp. You can use the sauce as a dressing. To prepare it you need to mix the following ingredients:
- 1 tablespoon olive oil, red wine vinegar;
- ½ teaspoon of chopped garlic;
- Chopped parsley;
- 1 teaspoon of Dijon mustard;
- salt, pepper to taste.
Fish with vegetables. For cooking you will need: half a pepper, tomato, white fish, carrots, onions, beans.
Defrost the beans in hot water and place in the oven at 180 degrees. Take two baking trays measuring 60 by 50 cm, peel the carrots, cut the pepper into strips, chop the onion finely. Place the beans seasoned with salt and seasoning in the center of the baking dish. Put the fish here and add vegetables. Wrap the paper well and bake for 10-15 minutes.
What can you eat for dinner?
Yogurt and tuna sandwich. To prepare you need to take:
- 4 tablespoons of Greek yogurt;
- 150g of rye bread;
- 2 tomatoes;
- 2 eggs;
- 100g of salad;
- 300g of tuna.
Fry the bread without oil until golden. Cut the boiled eggs into slices. Drain the tuna and mash it with a fork. Spread the bread with yogurt and top with lettuce, tomato, 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 seasoning. Cut the cheese into small slices, place on the chicken and roll up. Make a thin dough with flour and eggs. Dip the rolls in the mixture and sprinkle with breadcrumbs. Fry the meat until golden. After that, add water to the pan and continue cooking the chicken for 15 minutes with the lid closed.
Appropriate snacks
Eating is an important part of eating well. Do not rush to eat pizza, hamburgers or other fast food, as this is bad for your stomach. Instead, spend some time preparing healthy snacks.
- Avocado Toast. Lightly dry the bread in a frying pan and spread the avocado puree over the bread. You can add a little salt to taste.
- Green smoothie. Blend the green apple, kiwi and celery in a blender with 2 liters of water.
Dried fruits, nuts and berries can also be a good snack.
What could the results be?
Switching to proper nutrition does not guarantee rapid weight loss. It takes some time to restore metabolism. In the first week of weight loss, excess water is lost. A person gets rid of swelling, metabolism normalizes. Additionally, physical activity affects the effectiveness of weight loss. Sudden weight loss can cause a lot of harm to your health, so proper nutrition contributes to slow but effective weight loss.
With enough physical activity and a balanced diet, you can lose 3 to 4 kilos per month. But if the result is much lower, don't worry, because those who lose weight gradually find it easier to maintain the weight.