Maintaining good health and ideal weight is the result of a well-structured diet. If you find the right nutrition system for you and learn the most important rules for losing weight at the same time, you can achieve harmony and maintain it for life, no longer tire yourself. fatigue with heavy stress and diet regimes.
Essence of nutrition for weight loss
Proper nutrition is a way of life. It is a food intake system to keep your body healthy and young. The basis of proper nutrition is not harmful to the body, but rather to feed all vital systems for stable and efficient work.
There is no single recipe for proper nutrition. Dozens of the most diverse systems prove their suitability, so when choosing one of them, you can proceed from individual features. For example, for people in the north and south, the food system will be different, because the temperature conditions and regionalism determine their own.
Consequently, many factors influence creating the ideal system of proper nutrition, especially for weight loss purposes:
- Age features;
- Limited medical condition;
- Gender difference;
- Obesity level;
- Geographic factors;
- Limit allergies;
- Optional taste;
- Metabolic rate;
- Level of physical activity;
- Religious beliefs.
Nutritionists denote equal selection and distribution of foods, taking into account the amount of calories required, as well as equal amounts of carbohydrates, fats, proteins, minerals and vitamins, with the right nutrition for weight loss. However, since each person's body has its own characteristics, this balance is always counted separately.
Nutrition system for weight loss
The most viable nutritional systems have been shown to be:
- Separate power supply.This is not a diet, but a way of eating, the essence of which is the breakdown of carbohydrates and proteins into separate meals. A scientist from the School of Natural Hygiene Herbert Shelton has written extensively on this, based on the fact that our stomachs create a special acid-alkaline environment for meat products and vegetables (cereals). , and mixing these two products is meant to decrease the body's rhythm. Many studies have shown that specific nutrition during body restructuring over a long period of time has amazing results that not only affect weight normalization, but also prolong life.
- Ducan's electric system.Despite the fact that the Dukan food system is presented as a diet, it can also be called a way of life, because the duration of this diet lasts for many years. The essence of such a diet is to choose foods based on their glycemic index, while you need to give up alcohol, coffee, refined and canned foods, this is ultimately the right approach tofood choices.
- Lactic vegetarian.This is a vegetarian diet consisting mainly of plant foods, eggs and dairy products. Nutritionists around the world agree that this is the ideal nutritional system, since the body consumes enough protein while avoiding heavy meat.
These are not all viable nutritional systems, but those listed are considered to be the most universal, as they allow to balance all nutrients for the body.
Nutrition basics for weight loss
A proper nutritional system designed to support the body for a high quality life. But how can you use it to regulate weight and improve visceral function?
Many people think that simply reducing calories is enough to see results, but this is one of the factors, and it is not the most important. You may not always be able to choose the right foods. Weight loss based on the right nutrition is a culture of new habits that will take root after a month of practice, so you need to create a basic complex of what you can and cannot.
As nutritionists say, losing weight can do anything, but in moderation. This rule should be taken as a basis.
To lose weight, you cannot form a diet according to the restrictions. Not all healthy people can tolerate them, so it goes without saying those with obesity or low metabolism.
Proper nutritional balance for weight loss is based on three pillars:
- The principal amount of protein or slow carbohydratesin the diet, depending on the characteristics of the organism. To better understand what you lose weight, just conducting a small test for 2 days for two weeks is enough. On the first day of the first week, you just need to eat protein-rich food with a small amount of grains and vegetables at a ratio of 80 to 20. On the first day of the second week, do the opposite, in which carbohydratesSlow will be the dominant food. We need to see kilos go from faster. If in your case it is better to use protein for weight loss, then the nutritional system should be built on the bulk of them in the diet.
- Replace fast carbohydrates with slow ones.It is believed that carbohydrates are just sweet and starchy foods. But there are people who dislike and don't eat sweets but at the same time they are obese. The infiltration of fast carbohydrates is not only found in cakes, but also in dumplings, fried cutlets and wine. Fast carbohydrates always contain a lot of calories, a high glycemic index and act on the body to rapidly increase blood sugar. It is not necessary to give up sweets and favorites, just replace fast carbohydrates with the slow ones, you can continue to eat pancakes and steaks but at the same time lose weight steadily.
- Selection of natural products.Excess weight along with numerous associated illnesses have occurred due to unnatural products. The aggressive heat treatment with the addition of preservative E and especially the addition of sodium glutamate (a drug for the brain) leaves the product completely useless - empty of calories. The taste is obscured by chemistry and sugar, but in reality, the body remains hungry, as it cannot get the necessary trace elements from food. So the juice from the sachet is chemical, and the fresh juice is the natural smoothie.
Key rules of diet for weight loss
No matter what diet you choose to lose weight, there are general rules that cannot be ignored. Even if you haven't decided on a new lifestyle yet, nutritional rules for losing weight can be introduced right now.
There is always a big breakfast
We have high sugar in the morning and therefore don't want to eat. Losing weight thinks this is a great reason to starve yourself and limit yourself to eat less in the future. But here's a trap - in the evening, due to high sugar levels, you'll eat many times more than you need. Because of the lack of sugar, many night foods are refrigerated. Breakfast should be as varied as possible of all meals.
Get familiar with segmented eating
This is a very important rule for overweight people. Fractional nutrition, and this is considered a once every 3 hours nutrition, doesn't allow blood sugar to drop drastically, meaning there will be no hunger wolves and digestive problems. Of course, the quality of the food plays the most important role, but choosing the right food will not be of any benefit if the interval between meals is 4-5 hours. As a result, you will eat more times and stretch your stomach.
Everything "banned" at the beginning of the day
Overweight people are addicted to sugary and carbohydrate foods. This is difficult to deny, but not necessarily outright banning yourself from doing this - just keep in mind. If you want to eat something from fast carbohydrates, then you can buy them, but only for the first half of the day, preferably before 11am. This is due to the fact that during the first half of our metabolic day faster and by the end of the day some type of load is still to be expected, so a "ban" will not have much effect on your bodybuilding.
Never starve
Unless it is a medical fast under the supervision of a specialist, fasting is prohibited. This is the cause of weight gain, reduced metabolism and aggravating digestive problems.
Best slimming product
The right foods in the weight loss diet are fresh and natural products. If their content in your diet is 80%, you can start losing weight from there.
This includes:
- fresh, raw or boiled vegetables, if needed;
- fresh and natural fruit (from a vegetable garden) of the seasonal region;
- Nuts and dried fruits without preservatives.
Almost everything from animal products is allowed, but here the processing method is taken into account - stew and grill:
- fish and seafood;
- Lean meat (chicken breast, turkey, beef, veal).
If there is no allergic reaction, then the following are added to the diet:
- low-fat dairy products;
- eggs.
Weight loss menu for 1 week and 1 month
To start healthy eating, try starting one week. In 7 days, you will see results reflected not only in numbers but also in health conditions.
Monday
- Orange, 2 boiled eggs, tomato;
- Toast with cheese, lettuce and tomatoes;
- Grilled chicken with cucumber;
- A kefir;
- Fish with vegetables.
Tuesday
- A small portion of cheese with raisins and nuts;
- 2 apples;
- Steamed vegetable and cutlet soup;
- 1 egg;
- Potatoes with vegetables served.
Wed
- Grapefruit, chicken balls with vegetables;
- A handful of cherries;
- Grilled chicken with vegetables;
- A glass of fermented baked milk;
- Steamed fish with vegetables.
Thursday
- Seedless fruit smoothie, boiled chicken;
- Orange;
- Carrot soup and buckwheat porridge;
- A portion of fresh cheese;
- Chicken and vegetable salad.
Friday
- Banana, 2 boiled eggs;
- Cheese and tomato toast with lettuce;
- Grilled chicken breast with fresh vegetable salad;
- Homemade yogurt;
- Sauna;
Saturday
- A handful of grapes. Steamed fish with vegetables;
- Banana;
- Vegetable puree soup;
- A portion of fresh cheese;
- Chicken breast with salad.
Sunday
- Apples, toast with cheese and tomatoes;
- Cabbage and cucumber salad;
- Grilled vegetables and 2 eggs;
- A kefir;
- Steamed fish with vegetables.
Proper nutrition for one month to lose weight
To plan your meals for the whole month, use the following diet matrix:
- Breakfast:any fruit + protein product with a carbohydrate 80: 20 ratio;
- First snack:any fruit or any combination of vegetables;
- Lunch:vegetable or cereal flour with a protein product in a ratio of 50: 50;
- The second snack:the dairy or carbohydrate product of your choice;
- Dinner:protein products with vegetables in the ratio of 80: 20.
Snacks after dinner are allowed, but must be a low-calorie dairy product, for example a glass of fermented baked milk or kefir.
Also, don't forget to stay hydrated throughout the day.
The right nutrition recipe for weight loss
The cooking options are varied, but the main method is baking and stewing.
Grilled chicken breast
- Chicken is soaked in kefir with mild spices for 20 minutes;
- Bake for 15 minutes on each side of the oven.
Steamed cutlets
- Ground lean meat combined with chopped onions and raw eggs;
- Cutlets are made from minced meat;
- Prepare in double boiler.
Grilled fish
- The fish are lightly seasoned;
- Onions are cut into slices and mixed with fish;
- The dish is cooked in a multi-cake rice cooker on "Bake" for 40 minutes in olive oil.
Vegetable puree soup
- Diced carrots and onions, sautéed over medium heat;
- Peas cooked with vegetables;
- The mixture is rolled in a blender;
- A dish served with herbs.
To lose weight, you don't need to exhaust yourself on rigid diets. Just thinking about an individual nutrition system with a balanced content of all essential nutrients is sufficient. By sticking to your chosen program, you can not only lose weight, but also get rid of the yo-yo effect forever, continuously maintaining a slim profile with no effort.