Proper nutrition for weight loss - basic rules

9 January 2022

The development of obesity is influenced by the rate of metabolic reactions, which is an individual characteristic of a person, as well as diet. Slow metabolism combined with poor nutrition causes fat deposits that damage not only the shape but also the health of the whole body. By properly balancing your diet and excluding foods that are harmful to your body, you can normalize your metabolic processes.

Rules of healthy eating for weight loss

The main rule of a healthy diet for weight loss is not fasting but a balanced diet. Fasting can lead to dramatic weight gain. This example is often seen after completing many diets.
You can't overeat. Excessive food causes obesity.
Do not drink food. It is best to drink water twenty minutes before a meal.
Preference should be given to natural products. Remove foods that contain non-natural food additives.
Fats should not be completely ruled out, their deficiency slows down the absorption of vitamins involved in metabolic processes.
It is important to follow a diet, that is, to eat at the same time each day.
Avoid fried foods, replace them with cooked, fried or steamed foods.
Drink at least two liters of water a day.
Eat at least five times a day: breakfast, lunch, dinner - these are the main meals to include a light snack.
Breakfast should be the highest calorie meal of the day and dinner the easiest.

Product selection

Proper nutrition is a prerequisite for stabilizing weight and maintaining good health. Therefore, the diet must be chosen correctly. In order to achieve maximum results during weight loss, high-calorie foods that contribute to the accumulation of fat should be completely excluded:

Confectionery and flour products.
Crisps.
Smoked meats that contain sausages that contain a lot of spices, fat and too much salt.
Instant porridge with starch and various flavor enhancers.
Chocolate containing less than seventy percent cocoa.

Proper nutrition removes large amounts of salt as the salt retains fluid in the body. Therefore, you should limit your consumption of salty foods.

In order to lose weight, preference should be given to low-calorie foods that improve digestion, reduce fat breakdown and reduce appetite:

Olive oil helps to remove toxins from the liver and the rapid breakdown of fats, able to reduce appetite.
Buckwheat helps suppress hunger, improves digestion and lowers cholesterol.
Oatmeal alleviates hunger for a long time, helping to remove toxins due to the fiber in the preparation.
Ginger is known for its remarkable metabolic enhancing properties, which is especially important for weight loss. It is used in many diets.
Hot spices, especially chili peppers. They stimulate sweating, which is an important factor in losing weight.
Garlic improves digestion and lowers cholesterol.
A small amount of nuts will help you lose weight as it suppresses your appetite.
Dark chocolate with a cocoa content of over seventy percent that speeds up blood circulation. Chocolate must not contain any additives: nuts, raisins, etc.
Honey reduces appetite and improves digestion.
Among the fruits, pineapple and kiwi, lemon and other citrus fruits are particularly outstanding because of their fat-burning properties, which also reduce appetite.
Vegetables are low-calorie foods that are rich in vitamins and minerals as well as fiber.
Fungi prevent the formation of cholesterol and clear toxins.
Fermented dairy products, especially kefir, are needed to cleanse the body and normalize digestion.
Green tea speeds up metabolic processes.
A glass of red wine before a meal significantly reduces appetite.

Diet

Adequate nutrition requires regular intake of the required amount of nutrients:

Proteins are needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are generally divided into simple (easily digestible) and complex (indigestible) groups. Simple carbohydrates include honey and sugar. They are quickly absorbed and stored as fat. The complex carbohydrates found in fruits, vegetables and bread are good for the body.
Good nutrition requires fats, but in limited amounts - the daily intake does not exceed thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes and lower cholesterol. Vegetable oils are a source of unsaturated fats. Animal fats, meat, lard increase cholesterol levels.
Vitamins stimulate metabolic processes and increase the body's resilience. Therefore, the diet should include fruits and vegetables. Vitamins A, B and C, which help in the absorption of food, are especially important for normalizing weight.

In addition, vegetables and fruits contain fiber - the most important ingredient in cleansing the stomach and intestines of harmful substances, which is very important for weight loss.

Depending on your body’s abilities and lifestyle, everyone needs a certain amount of calories, which is an average of 1, 300 calories a day. The daily caloric intake is determined by:

The amount of protein taken is two grams per kilogram of body weight. For example, take a 60-pound weight and multiply by 2 to get 120 grams. Multiply by four, because one gram of protein equals four calories, so you get 480 calories - that’s your daily protein intake.
The amount of carbohydrates is calculated on the basis of 2. 5 grams per body weight to give 150 grams. Multiply by four, because one gram of carbohydrate equals four, we get 600. In this case, the proportion of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add the two sums - 480 and 600 - to get 1080. This is the daily amount of protein and carbohydrates.
Based on a daily caloric requirement of 1, 300, fat contains 220 calories, which is about 24 grams, as one gram of fat equals nine calories. This follows the main rule of weight loss - the amount of fat should not exceed twenty percent of the daily caloric content.

It is not difficult to find out the caloric content of each food using special tables available on the Internet and in many cookbooks, but it will be more difficult to calculate the caloric content of different cooked foods. To do this, you need to add up the caloric content of all the products that make up the food. And calculate how many calories you have per serving.

To calculate the caloric content of a finished porridge cooked in water, the amount of cereal cooked is required, for example, one hundred grams divided by three (the three are taken on the basis that the weight of cooked cereals triples) and multiplied by the caloric content per gram of dry cereal.

Energy plan for every day

The daily caloric intake is distributed throughout the day:

breakfast 25 percent;
lunch 30 percent;
dinner 20 percent;
snack between meals 25 percent.

Breaks between meals should not exceed four hours. So if breakfast is at 7: 00 and lunch is at 13: 00, the snack should be between ten and eleven. The afternoon snack should be no later than 16: 00 and dinner three hours before bedtime.

Menu for the week

Breakfast should include protein foods: boiled eggs or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. Among the fruits, apples or pears can be used.
Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruits or dried fruits.
Lunch: soup, meat or fish, mushrooms, vegetables, bread.
Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
Dinner: fish or vegetable casserole, poultry, cottage cheese, fermented fried milk, varenets, kefir or yogurt.

As an effective weight loss menu designed for almost a week, you can use the separate diet method, which is distinguished by the separate use of proteins and carbohydrates:

day: protein (chicken, eggs, squid) and vegetables.
day: protein only - meat, fish, cheese.
day: only carbohydrates - honey, fruits and vegetables, oatmeal, rice, pasta.
day: unloading - tea, vegetables.

Menu for a month

Monday

Breakfast: buckwheat porridge, vegetable salad, tea.
Lunch: chicken soup, vegetables, compote.
Dinner: vegetable salad, fish, bread, tea.
Among the main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

Breakfast: cereals, yoghurt, fruit.
Lunch: vegetable soup, fried fish with rice, vinaigrette, compote.
Dinner: lean meat, vegetable salad, tea.
Among the main meals: cottage cheese with low-fat sour cream or yogurt.

Wednesday

Breakfast: oatmeal with apples, tea.
Lunch: cabbage soup, mashed potatoes, fish slices, juice.
Dinner: soup with meatballs without potatoes, vegetable stew, ham, tea.
Among the main meals: walnuts - some pieces, yogurt, fruit salad, cake.

Thursday

Breakfast: casserole with curd, toast, juice or tea.
Lunch: borscht, chicken slices, buckwheat, compote.
Dinner: chicken fillet, vinaigrette, tea.
Among the main meals: apples, yogurt, nuts, dried fruits.

Friday

Breakfast: rice porridge, dried fruits, tea.
Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
Among the main meals: kefir, banana, cottage cheese, cocoa.

Saturday

Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, milk tea.
Lunch: vegetable soup, chicken, vinaigrette, compote or juice.
Dinner: beef stew with broccoli, juice or tea.
Among the main meals: pineapple, yogurt, cottage cheese with sour cream.

Sunday

Breakfast: porridge, fruit, tea.
Lunch: buckwheat soup, meat, vegetables, juice.
Dinner: squid with vegetables.

Between meals: toast, unsweetened biscuits, fruit or vegetable juice, fruit, yogurt or tea.

Fasting days

Fasting days are recommended for everyone to improve their health, regardless of the need for weight control. this allows you to cleanse the body of excess toxins, reducing the load on the cardiovascular system. It is recommended that fasting days be taken twice a month to prevent weight gain. And to lose weight - once a week. Preferably on the same day.

There are many kinds of fasting days. The most popular are:

Kefir diet. Only kefir is used for meals during this period. In six servings, they drink up to two liters during the day.
Apple diets. They eat two kilograms of apples a day.
On the day of fasting cucumbers, one and a half kilograms of cucumbers are used in five receptions.
Fasting days with juices with a volume of about two liters. We prefer vegetable juices.

Proper nutrition recipes

Salads

Celery and cabbage salad. Ingredients: 4 celery stalks, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is also possible), lemon juice, parsley or dill. Mix the chopped cabbage and celery, the chopped cucumber and the onion. Season with half a lemon juice and olive oil, mix and let simmer. Garnish with herbs.
Mushroom salad for weight loss. Cooking requires 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper. The peeled mushrooms are cooked in salted water and chopped. Season with pepper, pour over vegetable oil and lemon juice, sprinkle with herbs.

Main courses

Bonn soup for fat burning. The soup needs celery root, cabbage fork, four tomatoes, six small onions, three bell peppers, salt and spices to taste. Chop the vegetables, pour in water and cook until soft. Add spices and condiments, you can use soy sauce instead of salt.
Beef with broccoli. Ingredients: 500 grams of beef, two onions, two carrots, 300 grams of broccoli, two bell peppers, salt, black pepper, flour. The meat is cut into small pieces and fried until golden brown with onions and carrots. Sprinkle with flour and water to cover the ingredients. Simmer for about two hours. Add the chopped bell peppers and broccoli, salt, pepper and simmer for another half hour. Sprinkle with herbs before serving.

desserts

Curd curd. 250 grams of cottage cheese, 1 tablespoon of sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons of semolina and 100 milliliters of milk. Mix the milk with the semolina, let it stand for a while. Beat the eggs with sweetener and salt. Mix all the ingredients, if necessary, you can add berries or fruits. Pour with butter and sprinkle with wheat flour and place in a preheated oven for 35 minutes.
Baked apples with cinnamon and honey. The apples are pitted and the resulting cavity is filled with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle the top with chopped walnuts. Put the finished apple in a baking sheet. Pour in water until it reaches half the apple. Place in a preheated oven at 200 degrees for 20 minutes.

How to supplement proper nutrition

A healthy diet should contain adequate amounts of vitamins and minerals. They are especially deficient in the cold season. Therefore, you should take additional vitamin and mineral supplements.

An integrated approach is an important condition for achieving results in the fight against extra pounds. This is not only the right diet, but also an active lifestyle, regular walks in the fresh air, exercise, the use of various massage methods>and slimming baths.

Blitz tips

Drink a glass of water every morning, half an hour before breakfast. This prepares the stomach to eat.
Exercises are best done before breakfast.
The more thoroughly you chew the food, the faster you will be full.
If we feel hungry, drink a glass of water, often confusing our usual thirst with the urge to eat.
Of the fruits, bananas and mangoes are richer in calories, so it is better not to use them during periods of intense weight loss.
Use soy sauce as a salt substitute. It has the property of fast saturation.
Limit the consumption of fried foods.
Let us not forget the days of fasting either.