Both nutritionists and professional trainers believe 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 on the menu and daily sports are important not only for weight loss, but also to strengthen muscles and improve physical structure. But for weight loss it is important not only to follow a proper diet, but also to follow some important recommendations.
This article will discuss how to organize an effective and healthy diet for weight loss, how to create a diet for weight loss.
Why eat right?
Almost everyone who wants to lose weight dreams of not losing weight with diets and at the same time active weight loss. In addition, diets for weight loss are often very limited in terms of calories and variety. You can only follow a diet to lose weight for a certain period of time. During this period you can lose weight, sometimes even enough pounds. However, after such a regimen, when a person begins to eat normally, the pounds return. As a result, the weight remains the same, sometimes more than before the diet. Of course, such a jump is harmful to the body.
The goal of those who want to lose weight is to eat right (PP), that is, to change eating habits and maintain a certain lifestyle. In this case, it is very important that the daily diet is not small and tasteless. The diet for PP 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 a person does not experience a constant feeling of hunger, as in the diet. Since the diet for weight loss is different, following the principles of proper nutrition, there is no desire to give up everything and relax, and soon you will see the real results of weight loss.
In addition, such a system will improve your health and overall well-being. Proper nutrition provides the body with all the necessary substances - vitamins and minerals.
Proper nutrition for weight loss: instructions and rules
It's not hard to eat right to lose weight. To do this, you must always follow the important principles of healthy eating. And when you start, you get used to it quickly. To lose weight, a healthy diet should be designed with these rules in mind. Only in this case, the menu for weight loss will be different and it will not harm the figure and health.
The following rules are important:
- Eat often and in small portions. Ideally, you should eat at least five times a day, about the same time. The last meal should not be 2-3 hours before bedtime. Fractional food prevents hunger and overeating.
- It is important to give up fast food altogether. The list of such products is quite large. This includes not only ready meals like hamburgers and hot dogs, but also various sausages, canned foods, instant semi-finished products, fried potatoes and more. b. Ready-to-eat foods contain many preservatives, flavorings, dyes, and other harmful substances that can help you lose weight. In addition, these substances give the food an appetizing smell and taste, and a person eats them in excess. These foods are very high in calories and contain very few nutrients. Therefore, the menu should contain only natural nutrients.
- Food should be chewed carefully for a long time. Prolonged chewing promotes weight loss because well-chewed food is well absorbed. In addition, the slower a person eats, the smaller the portion can be. When you eat slowly, the brain receives a full signal in time, which allows you to avoid overeating.
- Drink enough water. If a person drinks about two liters of water a day, his metabolism will speed up and toxins will be actively eliminated from the body. But in this case we are not talking about other drinks, but about clean water.
- It is important to maintain a proper balance of carbohydrates, fats and proteins. Proteins give the body energy 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. You should also consume about 30 g of dietary fiber per day. Protein, unsaturated fats and complex carbohydrates are the basis of a good diet.
- It is important to calculate the calorie content correctly. For proper nutrition and weight loss, you can eat a portion of the nutritional value of about 500 calories for breakfast, 400 calories for lunch and 300 calories for dinner, and have two snacks of about 150 calories per day. On average, the daily ration should be 1500-2000 kcal. However, those who want to lose weight should reduce their calories to 1, 200-1, 300 kcal. Later, when the desired result is achieved, you can increase the number of calories. The calorie table will help you create the right menu.
- Do not eat dry food. The main dishes should be warm and full, not sandwiches or cookies. Once a day you should eat liquid food - soup, broth, borscht.
- Eat as many fruits and vegetables as possible. At the same time, there are vegetables and fruits, but you need to use recipes for weight loss, they are more common than fruits.
- You need to lead an active life. Not only sound nutrition but his alertness and dedication too are most required. Even photos of people who eat right and exercise show that the process of changing the figure is faster.
- Massage is recommended to improve metabolic processes. This is an adjunctive procedure, but still regular massage helps to get rid of congestion, accelerates weight loss and improves well-being.
- Avoid alcohol. Alcohol contains a lot of calories, which has a negative effect on the body as a whole, especially in the process of weight loss, it is necessary to minimize alcohol consumption. Of course, you can rarely drink a glass of dry wine. But in general, proper nutrition means abstaining from alcohol.
- You need to cook properly. By learning the basics of proper nutrition, everyone understands that boiled, cooked, and uncooked foods should be eaten, and fried foods should be avoided.
Based on the above rules, we can identify the most important principles for creating a healthy eating program:
- The energy value of the consumed products should correspond to the energy needs of the body.
- The body needs a set of substances contained in food, which it needs to function properly. A person should take at least 70 different ingredients along with food every day.
- The products on the menu and, accordingly, the recipes should be as diverse as possible.
- Food should be properly organized.
Food for weight loss
A healthy diet for weight loss should consist of foods rich in amino acids, vitamins and minerals. In addition, such foods should speed up metabolic processes and reduce hunger.
The daily menu for those who decide to eat well should include:
- Turkey, chicken, rabbit, lean meat.
- Fish - sea and river, seafood.
- Eggs - chicken, quail.
- Vegetable oils - flax, olive, sesame, coconut.
- Little by little starchy vegetables.
- Fruit.
- Low fat dairy products.
- Cereals.
- Fragrances, natural spices.
It is very easy to create a daily diet for weight loss, including eating these foods. In fact, you can cook many dishes from different products, their recipes can be found in different sources.
Diet can be an example:
- For breakfast - protein food or cereal.
- Lunch - soup and protein, vegetable salad.
- Food - fruit selection.
- Dinner is a dish made of vegetables or dairy products.
Foods to help you lose weight
Healthy foods for weight loss must include foods that promote active weight loss. Frequent use of them accelerates weight loss.
Examples of such products are given below.
- Cabbageis rich in B vitamins, as well as vitamins A, C, E, and K, and it contains a lot of fiber and various minerals. Cabbage is low in calories, but the body uses a lot of energy in the process of digestion. A proper diet menu can include salads, first courses, tablecloths, cabbage wraps and other cabbage flavors.
- Buckwheat- this cereal contains a lot of iron and other minerals, B vitamins, and buckwheat quickly provides electricity and allows you to avoid hunger for a long time. It improves digestion, lowers cholesterol levels and helps you lose weight fast.
- Fish- Marine fish contain polyunsaturated acids, which are very important for the body, as well as a number of useful vitamins. If you cook or bake fish, it is simply the ideal product for weight loss.
- Chicory- This beverage contains inulin. This substance normalizes metabolic processes, helps to remove excess fluid from the body and reduces hunger. In addition, this drink can be drunk at any time, because it does not contain caffeine.
- Chili peppercontains capsaicin, a substance that promotes active digestion and speeds up metabolism.
- Green tea- improves metabolic processes. This tea contains a biological substance that is beneficial to the body - catechins.
What should I remove from the menu?
- Sausage and sausage, bacon, bacon, fatty meat.
- sweets - jams, sweets, confectionery. From time to time you can eat a little dark chocolate and honey. Some nutritionists recommend the use of sugar substitutes.
- Refined vegetable oils, margarine.
- Bread, white bread.
- Soda, packaged juice, alcohol.
- Butter sauces.
Weight Loss Food Menu
To ease your eating habits, at least plan your weekly diet roughly. This plan will not only help you buy healthy foods, but also determine which foods to prepare for breakfast, lunch and dinner each day.
Below are the menu options for planning a proper meal for a week. There are several options for each dish to create a menu for adults and children.
Breakfast
- Oatmeal with raisins and honey.
- Chicken omelet.
- Cottage cheese with yogurt.
- Buckwheat porridge, vegetable salad.
Lunch
- The fruit of your choice.
- Boiled eggs with black bread toast.
- Banana yogurt.
- Choose fresh fruits or vegetables.
Lunch
- Chicken soup, boiled beef, cucumber.
- Lean borscht, fish with vegetables.
- Creamy vegetable soup of your choice, cooked chicken fillet, vegetable salad.
- Baked potatoes with oysters, turkey or chicken.
Snack
- Apple.
- cheese and tea.
- Selected nuts.
- Carrot Salad.
dinner
- Omelette with vegetables and cheese.
- Cooked or boiled lean meat.
- Vegetable dish.
- Vegetable salad and cooked fish.
for the night
- Apple.
- Kefir.
- Grapefruit.
- Pineapple.
Nutrition Reviews for Weight Loss
Numerous reviews of nutrition advice from practitioners and those who continue to use have confirmed that such a system is the right choice. Go to any forum on this topic and you will see that many users are talking about the effectiveness of such a system. Proper nutrition is the best diet, so convince those who have passed this scheme. But before moving on to PP, you need to learn all the rules and lessons carefully so as not to make mistakes in the process of adapting to a new life.
In a positive way, users report weight loss, improved well-being, improved health, and a new look. It was also noted that the transition to a healthy diet has helped many to get rid of chronic diseases. In other words, reviews show that this system is generally much better than diet, split or sports nutrition, and other ways to improve your figure.
On the downside, users note that it is actually very difficult to buy healthy products. When it comes to cooking healthy meals, helpful video recipes and step-by-step instructions in many food descriptions will help.
Conclusions
Thus, proper nutrition is a very effective system for both weight loss and recovery. But to do that, you have to make it a way of life. If a person learns to eat properly and enjoys it at the same time, he will lose weight and improve his health.