The first thing many people do when trying to lose weight is change their diet. And although we recommend first of all to seek advice from specialists, as a general information, we will consider the basic principles of proper nutrition.
Very often people trying to lose weight use all kinds of new diets, limiting themselves to everything. This leads to new difficulties - uncontrolled appetite appears, health problems, deterioration in health. Experts warn: this approach is fraught with serious consequences. Of course, you shouldn't play with your health, it's best to seek help from a slimming specialist immediately. And understanding the principles of proper nutrition (PP) will help you avoid unnecessary and sometimes dangerous mistakes.
So, before looking for a ready-made free menu on the Internet, it is necessary to determine the average daily calorie requirement of the body. You can do this at home using an online calculator where you have to enter your height and weight parameters. When calculating calories, it is necessary to take into account the degree of physical activity of a person.
Weight loss clinics have a better approach. The calculation of the daily caloric intake is carried out on a special equipment that analyzes the relationship between fat mass 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.
Nutritional notions for weight loss
Proper nutrition is based on the following principles:
- Dietary variety. To lose weight, you don't have to eat only kefir and cucumbers! The menu should be tasty, healthy and varied.
- Nutritional fraction. The daily calorie intake should be divided into three main meals and two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. So the body will not feel hungry.
- Most of the menu should be made from natural products, without artificial additives, sugar and sweeteners.
In this case, the diet should fall within the norms for calorie, protein, fat, carbohydrate content.
Where to start?
Switching to a new type of food consists of five steps:
- Remove foods that are not beneficial to the body, containing so-called "empty calories". These are baked goods, pastries, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate alcohol. Studies show that these drinks affect appetite-producing neurons in the brain. The more a person drinks, the more he will eat.
- Monitors the water balance. Drink at least 1. 5 liters of clean water every day. The approximate speed is calculated using the formula: 30 milliliters per kilogram of weight.
- Create a diet. As already mentioned, it is necessary to divide the daily calorie intake into several meals. For everyone, set the most convenient time and respect it. The schedule should be the same for every day.
- Gain strength and patience. Transitioning to a new lifestyle can be difficult.
Indeed, the process of changing habits is extremely complex. Conventional advice doesn't help. You shouldn't read the reviews of those who are losing weight on the internet about magical diets. In fact, only 2% of people are able to lose weight on their own, without harm to health, at home. In all other cases, qualified assistance from slimming specialists is required. These are nutritionists, psychologists and personal counselors.
Correct transition to proper nutrition
The transition to a new lifestyle should be gradual. Below are five basic rules. They need to be introduced one by one, so it will be easier for the body to adapt.
Hence, the correct transition is based on the following principles:
- Make sure you have breakfast. Usually, those who refuse to eat in the morning eat more during the day.
- Don't rule out dinner. It is as important as breakfast. The only thing is that it is necessary to remove heavy, fatty and highly salty foods from it, as it can adversely affect the digestive processes, causing discomfort, heaviness and bloating.
- Keep a food diary. At first, patients are not limited in their usual food, 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 note at what times they should refrain from snacking.
- Learn to count calories, proteins, fats, carbohydrates. You can use the application on your phone or online resources.
- Increase the amount of fresh vegetables and herbs in your daily menu.
To ease the transition mode a bit, you can find useful alternatives to junk food. By now on the Internet there are many recipes for baked goods without gluten, lactose, sucrose, various homemade sausages, ham and much more.
Mistakes in losing weight
Usually, people who are trying to lose weight go from one extreme to the other, exposing the body to severe stress. Here are the main mistakes of losing weight:
- Excessive reduction in caloric intake. For weight loss, it is enough to reduce consumption by 10-15 percent.
- Cancellation of breakfast or dinner.
- Adherence to different diets, especially high protein or low carbohydrate.
The main rule of weight loss is balance. In nutrition, training, cosmetic procedures. This is the only way to get rid of extra pounds without harming health and thus saving the result.
What should the diet be?
The diet, as has been said many times, should be varied and comprehensive. It should include the following product categories:
- fresh vegetables, herbs, fruit;
- lean meats: chicken, turkey, rabbit, sometimes lean pork or beef;
- dairy products and fermented milk products;
- eggs;
- cereals and cereals;
- pasta, durum wheat pasta;
- low-fat cheese.
It is better to think about the menu in advance, making a plan for the week. Also, 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 a dish.
It is best to take some food with you to work and study. It is difficult to find a suitable dish in cafes and restaurants. In addition, its calorie content, the content of proteins, fats, carbohydrates are not always indicated.
Product list
The diet should include the following foods:
- Proteins: Chicken, turkey, fish, low calorie diet ham, eggs (protein), cottage cheese, cottage cheese, protein or protein shakes. Such food helps reduce appetite, discourage hunger.
- Fats: egg yolk, vegetable oils, nuts, avocados, fatty fish, cheeses. They restore tissues and cells, participate in many processes.
- Carbohydrates: buckwheat and oatmeal, brown rice, wholemeal flour, bread. Provide the body with the necessary energy.
Each individual creates a specific list of products, taking into account a person's budget, season and personal preferences.
Tips for women after 30
Women over 30 notice some biological changes in their bodies. At this age, you should begin to closely monitor the diet, provide the body with the necessary elements, vitamins to prolong youth, support the body:
- give preference to natural food without artificial additives, flavors, dyes;
- eat foods rich in calcium: legumes, spinach, almonds;
- do not forget about iron, the deficiency of which leads to unpleasant phenomena such as pallor of the skin, hair loss, brittle nails;
- give up coffee, reduce the doses of caffeine, alcohol: all these are drinks that increase appetite;
- observes the norms of proteins, fats and carbohydrates.
Subject to all these rules, girls can keep their grace, lightness and grace of the body for many years.
Menu and diet for the week
One of the options for developing a menu for the week is to use a transformation grid. It is a list of dishes and includes several options for breakfasts, lunches, dinners, calorie-counted snacks and BJUs that can be combined with each other. It is better 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 | Dinner options | Snacks |
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All meals should be simple and available. So there will be no temptation to buy ready-made food.
Monthly program
According to the principle of a constructor, you can create a menu for each week, thus obtaining a complete diet. But it is better that the program is drawn up for a longer period, for example, a month. So there will be more variety in food.
Proper nutrition should become a way of life. Therefore, it is necessary to make it as tasty, varied and healthy as possible. Do not be afraid to experiment, try new recipes, use unusual ingredients for cooking. Strict restrictions, excessive calorie reduction, can cause serious psychological problems, including eating disorders (EID), discourage any desire for weight loss. Therefore, it is important to start the path to a healthy lifestyle with a consultation with specialists.
How much weight can you lose with proper nutrition
It will be difficult to lose weight with a proper diet. Since the reasons for weight gain are different for everyone, it is necessary to deal with them individually, using a complex of various techniques. It is necessary to understand that there is no magic pill, the extra pounds that have accumulated over the years will not go away in a month. Therefore, you should not look for effective radical diets and methods. Is it possible with their help to lose weight? Yes, but the price will be too high.
In most cases, patients require complex psychotherapy. You have to learn to live in a new way, to face stress, problems without jamming, breakdowns. In addition, you need to think about a variety of physical activities, it can be walking, jogging, training in the gym or at home using a treadmill, stepper or other special equipment. For girls and women, the option of physical activity is selected, taking into account the state of health, weight and other important factors.
The best recipes
In order for proper nutrition to easily enter life and become an integral part of it, it is necessary to take care of a variety of nutrition. You can buy a cookbook with photos and detailed instructions. The recipes are 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 mixture for cooking - 100 grams;
- any milk - 100 ml;
- sugar substitute or berry syrup;
- any fruit or berries for decoration, serve.
Stir the ingredients until smooth. Cook the pancakes in a dry pan without adding oil.
Cottage cheese dessert with fruit and jelly
The favorite dessert of schoolchildren is cottage cheese with added fruit. It can replace sweets, various sweets, pastries. Cooking is quite simple, it is not even necessary to bake it in the oven.
Ingredients:
- fat-free cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- sugar substitute or honey to taste;
- a spoonful of lemon juice;
- sachet (15 grams) of gelatin;
- 100 milliliters of water
- any fruit.
Dissolve a bag of gelatin in water, let it swell. Mix with cottage cheese, sour cream, 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, on top of the berries. Refrigerate for an hour.
Cheesecake with bran and banana
Another simple recipe for starters is banana bran cheese pancakes, which are light, cheap and simple.
Ingredients:
- fat-free cottage cheese - 300 grams;
- a chicken egg (you can only put proteins);
- banana;
- whole wheat flour - 3 tablespoons;
- bran - 2 tablespoons;
- a pinch of salt;
- sweetener to taste.
Mix all ingredients and cook in a dry pan without adding oil. Flour can be substituted with ground oatmeal in a coffee pot.
Radish salad
A quick and easy dinner recipe for aspiring nutritionists.
Ingredients:
- radish - 150-200 grams;
- lettuce leaf mix - 100 grams;
- a small carrot;
- bunch of green onions;
- three cloves of garlic;
- salt to taste;
- vegetable oil for dressing.
Finely chop the vegetables and herbs, mix with vegetable oil and finely grated garlic.
Beetroot salad
The simplest and most delicious salad familiar from childhood is beet salad.
Ingredients:
- boiled beets - a small one;
- two or three minced garlic cloves;
- Three tablespoons of sour cream or Greek yogurt
- goes up.
Mix all the ingredients. Serve with parsley.
Tuna salad
A good option for dinner is the tuna salad.
Ingredients:
- canned tuna in its own juice - one can;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- a cucumber;
- an onion;
- lettuce mixture;
- olive oil for dressing;
- a little lemon juice;
- goes up.
Chop, mix, season with lemon juice and olive oil.
Vegetable chicken soup
Soups must 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;
- pepper;
- tomato;
- chicken fillet.
Cut the chicken into cubes and boil it. Add vegetables, salt to the broth, cook until tender. Garnish with herbs as needed.
Carrot soup
In the TOP ranking of the most interesting dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical of him. It is believed that such food cannot be tasty. But, having cooked carrot soup correctly once, many leave it in their diet.
Ingredients:
- three large carrots;
- two potatoes;
- a spoonful of butter;
- an onion;
- three glasses of chicken broth or water
- salt, spices (curry, ginger, cardamom).
Boil the vegetables until tender. Beat in a blender until puree, adding broth, butter, spices.
Brussels sprout soup with cream
This soup can be cooked on the stove or in a slow cooker.
Ingredients:
- chicken broth - liter;
- Brussels sprouts - 300 grams;
- a carrot;
- leek - half a 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 tender. Beat in a blender until smooth, adding broth, cream, butter, spices.
Tomato soup
For a quick dinner, you can make tomato soup. This is a tasty, unusual, yet simple and healthy dish.
Ingredients:
- tomatoes - 1 kilogram;
- onions;
- a few cloves of garlic;
- cream - 100 ml;
- two tablespoons of olive oil
- salt, oregano, basil.
Blanch the tomatoes with boiling water, remove the skin and simmer with the onions. After acquiring a uniform consistency, add oil, spices, salt.
Baked pumpkin with egg
A simple and healthy meal is cooked pumpkin with an egg. It can be served as an independent dish for 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 slices. Beat the eggs as for an omelette, add the herbs to the mixture and pour over the pieces. Send in the oven for 40-50 minutes until tender.
Stewed cabbage recipe
Cabbage can be stewed in a saucepan, slow cooker, or regular 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. Simmer in a pan with oil and water until tender.
Baked chicken with vegetables
The perfect lunch is baked chicken with vegetables.
Ingredients:
- chicken fillet;
- pepper;
- 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 mold, add butter or sour cream. Bake 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;
- some vegetable oil.
Pre-marinate the meat with sour cream and mustard, leave for an hour and a half. Fry carrots and onions in a pan, add meat, boiling water. Simmer 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;
- some low-fat cheese;
- salt, pepper, herbs to taste.
Cut the vegetables into thin strips. Lay in layers, smeared with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Baked zucchini with minced chicken
One of the options for a zucchini casserole is with minced meat. The recipe remains the same, but the layers between the vegetables need to be shifted with the meat. This will make the dish much tastier and juicier.
Pollock with stewed vegetables
Pollock is the favorite fish of children and schoolchildren. It is juicy, tender, the main thing is to cook it correctly.
Ingredients:
- pollock: a fish;
- sour cream - 150-200 milliliters;
- onions;
- carrots;
- potatoes;
- salt and pepper to taste.
Put the pieces of pollock in a baking dish, pour sour cream over them, season with salt. Place the chopped vegetable slices on top. Bake everything together in the oven until tender, sprinkle with cheese and herbs before serving.
Diet chicken pilaf
Pilaf is usually cooked with pork. It turns out to be quite fat, heavy. A healthy but equally delicious alternative is with chicken.
Ingredients:
- chicken fillet;
- carrots;
- arc;
- rice (shiny or brown) - a glass;
- water: two glasses;
- two tablespoons of vegetable oil.
Cut the chicken breast into cubes, fry with onions and carrots over low heat. Cover with a glass of rice, add water and simmer until tender.
Proper nutrition is a tasty, healthy and varied diet, which gives not only a good figure, but also good health and good health.