Both nutritionists and professional trainers agree that the most effective way to lose weight is not the most fashionable diet, but the principle of combining proper nutrition and physical activity.
The right foods and daily sports on the menu are relevant not only for weight loss, but also for strengthening muscles and improving body contours. But in order to lose weight, it is important not only to follow a proper diet, but also to follow discipline and some important recommendations.
How to organize an effective and healthy diet for weight loss, how to put together a weight loss diet, this article discusses.
Why eat well?
Almost every person who wants to lose weight dreams of not exhausting themselves from diets and at the same time actively losing weight. In addition, a weight loss diet is often very limited in terms of calories and variety. You can only diet for a certain amount of time to lose weight. During this period you can lose weight, sometimes quite an impressive amount of pounds. But once such a system is eliminated and one begins to eat the usual food, the kilogram returns. As a result, the weight is the same and sometimes even higher than before the diet. Of course, such jumps are harmful to the body.
The way out for those who have a clear intention to lose weight is to eat properly (PP), that is, to change their eating habits and maintain a certain lifestyle on an ongoing basis. It is very important in this case that the daily diet is not lean and tasteless. PP’s diet consists of very tasty but healthy foods. You can make very original dishes using many recipes. But most importantly, it is a normal, nutritious diet in which one does not suffer from a constant feeling of hunger as in the case of diets. Because the diet of dieting, while adhering to the principles of proper nutrition, is quite diverse, there is no desire to quit and break everything, and soon weight loss is already seeing real results.
In addition, such a system helps to improve your health and general well-being. With proper nutrition, a person provides the body with all the necessary substances - vitamins, minerals.
Proper Nutrition for Weight Loss: Instructions and Rules
Healthy eating for weight loss is not difficult. To do this, you must constantly adhere to the important principles of healthy eating. And when you start, you get used to it quickly. The menu for proper nutrition for weight loss should be compiled with these rules in mind. Only in this case, the diet menu will be varied and will be one that does not harm your shape and health.
The following rules are important:
- Eat often and in small portions. Ideally, you should eat at least five times a day, at about the same time. The last meal should not be later than 2-3 hours before bedtime. Fragmented meals prevent you from being hungry or overeating.
- It is important to give up fast food altogether. The list of such products is quite large. It is not only ready meals such as burgers and hot dogs, but also any sausage, canned food, semi-finished semi-finished product, fried potatoes, etc. Finished foods contain a lot of preservatives, flavors, colors and other harmful substances that prevent weight loss. In addition, these substances impart an appetizing aroma and taste to foods and one consumes more than necessary. These foods are very high in calories and contain very little nutrients. Therefore, the menu should only include natural, healthy products.
- Chew food for a long time and very thoroughly. Long-term chewing promotes weight loss as well-chewed foods are better absorbed. In addition, the slower a person eats, the smaller his dose. In the case of a slow meal, the brain receives a sign of fullness in time, which allows it to avoid overeating.
- Drink enough water. When a person drinks about two gallons of water a day, his metabolism speeds up and toxins are actively eliminated from the body. But in this case we are talking about pure water and not other drinks.
- It is important to maintain the right balance of carbohydrates, fats and proteins. Proteins are essential for the body to build muscle tissue, carbohydrates provide energy, and fats are 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. In addition, you should consume about 30 g of dietary fiber per day. The basis of good nutrition is protein foods, unsaturated fats and complex carbohydrates.
- It is important to calculate the calorie content correctly. For proper eating and weight loss, the nutritional value is approx. You can consume 500 calories for breakfast, 400 calories for lunch and 300 calories for dinner. It should also include two snacks, about 150 calories a day. On average, the daily diet should be 1500-2000 kcal. But those who want to actively lose weight need to reduce their calorie content to 1200-1300 kcal. Later, when the desired result is achieved, the number of calories can be increased. The calorie chart will help you design your menu properly.
- Do not eat dry food. Main meals should be hot and full, not sandwiches or cookies. You should eat a liquid dish once a day - soup, broth, peppercorns.
- Eat vegetables and fruits as often as possible. However, there are vegetables and you should use weight loss recipes that contain them more often than fruits.
- You need to live an active life. Not only is proper nutrition for weight loss important, but also proper physical activity. Even based on photos of those who eat and exercise well, it’s striking that changing the shape is much faster in this case.
- Massage is recommended to improve metabolic processes. It is an additional procedure, but regular massage helps to get rid of congestion, speeds up weight loss and improves well-being.
- Avoid alcohol. As alcohol is also high in calories and has a negative effect on the body as a whole and the weight loss process in particular, the consumption of intoxicants should be minimized. Of course, you can rarely drink a glass of dry wine. But in general, eating right means giving up alcohol.
- Food must be prepared correctly. By studying the basics of proper nutrition, everyone understands that cooked, steamed, and fried foods should be consumed and fried foods should be excluded.
Based on the above rules, we can highlight the most important principles on the basis of which a healthy eating program should be developed:
- The energy value of the products consumed should correspond to the energy consumption of the body.
- The body needs to get the substances in products that it needs to function normally. A person should receive at least 70 different ingredients daily with food.
- The products in the menu and the recipes accordingly should be as diverse as possible.
- Meals should be properly organized.
Nutrition for weight loss
A healthy diet for weight loss should include foods that are rich in amino acids, vitamins, and minerals. Such foods should speed up metabolic processes and reduce hunger.
The daily meal for those who have chosen to eat well includes the following foods:
- Turkey, chicken, rabbit, lean calf.
- Fish - sea and river, seafood.
- Eggs - chicken, quail.
- Vegetable oils - flaxseed, olive, sesame, coconut.
- Various vegetables with less starchy vegetables.
- Fruit.
- Low fat dairy products.
- Whole grains.
- Spices, natural spices.
It is very easy to prepare a daily weight loss diet, including meals from these products. Indeed, you can cook many foods from a wide variety of products whose recipes can be found in different sources.
For example, diet:
- For breakfast - a protein bowl or whole wheat porridge.
- For lunch - soup and protein platter, vegetable salad.
- Snacks - a selection of fruits.
- Dinner is a dish made of vegetables or dairy products.
Weight Loss Foods
A weight-loss diet should include foods that promote active weight loss. Their frequent consumption accelerates the process of weight loss.
The following are examples of such products.
- Cabbage- contains a lot of B vitamins as well as vitamins A, C, E and K. It is also important that this vegetable contains a lot of fiber and various minerals. There are few calories in cabbage, but the body consumes a lot of energy during digestion. An appropriate 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 the buckwheat allows you to recharge quickly and not feel hungry for a long time. It helps improve digestion, lowers cholesterol and helps you lose weight.
- Fish- Sea fish contains many polyunsaturated acids, which are very important for the body, as well as many equally useful vitamins. If the fish is cooked or fried, it is just an ideal product for weight loss.
- Chicory- This product, from which beverages are made, contains inulin. This substance normalizes metabolic processes, helps remove excess fluid from the body and reduces hunger. In addition, such a beverage can be drunk at any time as it does not contain caffeine.
- Chili Peppers- contains capsacin, which promotes active digestion and speeds up metabolism.
- Green tea- improves metabolic processes. This tea contains catechin - a biological substance that is useful for the body.
What should be excluded from the menu?
- Sausages and sausages, bacon, bacon, fatty meat.
- Sweets - jams, sweets, confectionery. From time to time you can eat small amounts of dark chocolate and honey. Some nutritionists recommend the use of sugar substitutes.
- Refined vegetable oils, margarine.
- Bread, white bread.
- Sweet soda, packaged juice, alcohol.
- Fat sauces.
Healthy diet menu
To facilitate proper eating habits, you should at least roughly plan your weekly diet. This plan will not only help you buy healthy food, but also which food to prepare each day for breakfast, lunch and dinner.
Below are menu items to help you plan the right meal for the week. For each meal, there are several options that can be used to create both an adult and children’s menu.
Breakfast
- Oatmeal with raisins and honey.
- Chicken omelette.
- Cottage cheese with yogurt.
- Buckwheat porridge with vegetable salad.
Lunch
- Selected fruit.
- Boiled egg on black bread toast.
- Banana yogurt.
- Choose from fresh fruits or vegetables.
Lunch
- Chicken soup, roast beef, cucumber.
- Lean borscht with fish and vegetables.
- Optional creamy vegetable soup, boiled chicken fillet, vegetable salad.
- Ukha, fried potatoes with turkey or chicken.
Snack
- Apples.
- Cottage cheese and tea.
- Optional nuts.
- Carrot salad.
Dinner
- Omelette with vegetables and cheese.
- Lean meat, fried or cooked.
- Vegetable stew.
- Vegetable salad and boiled fish.
For the night
- Apple.
- Kefir.
- Grapefruit.
- Pineapple.
Nutrition Reviews for Weight Loss
A review of a number of nutrition tips from those who have practiced and still practice today confirms that such a system is the right choice. If you visit a forum dedicated to the topic, you can see that many users talk about the effectiveness of such a system. Proper nutrition is the best diet, provide those who have managed to transition to this system. But before you move on to PP, you clearly need to learn all the rules and lessons so you don’t get lost in getting used to the new life.
As a positive, users note weight loss, better well-being, improved health, and a fresh look. They also note that the transition to a healthy diet has helped many get rid of chronic diseases. That is, reviews show that this system as a whole is much better than any diet, carcass or sports nutrition and other methods to improve shape.
As a negative point, users note that sometimes it is very difficult to buy really healthy products. When it comes to preparing healthy meals, the right video recipes and step-by-step instructions in many descriptions of cooking are very helpful in this.
Conclusions
Thus, proper nutrition is a very effective system for both weight loss and recovery. For this, however, it must be made a way of life. If a person learns to eat right and at the same time enjoys such a diet, he is guaranteed to lose weight and improve his health.