According to the survey, 42% of women when asked what would make you happier answered weight loss. And in fact, for a large number of people, losing excess weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow a diet.
However, although many people dream of losing weight, turning their dreams into reality is not easy. Dietetics reports that the main points here are proper nutrition and physical activity. Now we will talk about losing weight with proper nutrition at home.
Does proper nutrition help lose weight?
Proper nutrition is one of the main factors in getting rid of excess weight.It is very important to emphasize here
- eat what,
- While there,
- In what quantity?
No wonder the most famous book in history says: "Be careful lest your heart becomes heavy from eating too much. "Yes, overeating will definitely lead to unwanted weight gain and subsequent physical and mental problems.
But what is the connection between weight loss and healthy eating?
- No harmful products enter the body. Such as pies and burgers.
- Eating is done in small portions, over a short period of time. As a result, the person is full and the body is not as stressed as when hungry.
- Food compatibility and circadian rhythms are taken into account, ensuring the best digestion and getting maximum benefit from what you eat.
- The action goes on for a long time, with no breakdowns or backtracking. The weight loss process goes smoothly and is very physiological.
Therefore, proper nutrition to lose weight is the surest way. We are created this way. Overeating and junk food do us no good.
So, to lose weight and stay healthy, it is very important to:
- healthy food,
- in the required quantity,
- at the right time.
How much weight can you lose with a proper diet?
The results here are very personal. But he will definitely be there. No need to expect any special miracles. PP is not the best choice for quick weight loss. However, the gradual improvement in health and weight loss is very rewarding and encourages us to continue.
Initially, people usually lose 1 to 3 kg per week. But this actually lasts 1-3 weeks. During this period, the body gets rid of swelling and restores proper metabolism. If a person also increases his or her physical activity, the results become even more evident.
Thus, on average each month you can lose 3-5 kg. This is the best option from a physiological point of view. However, this only happens in the first 2-3 months. After that, weight loss becomes less. About 0. 5-1 kg per week. But this is also a great result. According to this plan, you can lose up to 50 kg in a year, if excess. Great results, right? It's worth a try!
Final:
- unnecessary weight disappears completely,
- improved health,
- People become more active and positive.
Therefore, people who have tasted the beauty of proper nutrition rarely abandon it later. The difference between proper and improper nutrition for health and fitness is obvious.
Fundamentals of proper nutrition for weight loss
- With a strict diet, excellent results will quickly be achieved. However, the lost kilograms, as a rule, then return quickly. And PP becomes the norm of life, in which excess weight disappears more smoothly, but after that it no longer forms again.
- A proper diet allows you to eat delicious and varied meals at home without causing depression or anxiety. The menu is accessible, from simple products, requiring no special expenses. Every day there are new delicious dishes that are never boring or boring. There are no strict standards, which is why PN is often called the "free diet. "
- The menu for the day and week is compiled taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion or lack of strength is not allowed.
- Proper nutrition means eating quite often. There should be three main meals and two snacks. About 25% of the daily diet is consumed at breakfast, 40% at lunch, 15% at dinner and 10% at two snacks. In this mode, a person does not have a strong feeling of hunger, seems to always be full, but eats less and digests more effectively.
What does proper nutrition mean?
Proper nutrition means switching almost completely to healthy foods and eliminating harmful ones from your diet. In addition, the answer to the question what is proper nutrition, means:
- eliminate unhealthy cooking choices;
- make meal frequency as physiological as possible,
- Take into account the compatibility of foods on a plate or in a meal.
These are the basics of the PP course. To a greater extent, such a plan is not designed for weight loss but for improving general health, where getting rid of excess pounds is simply a bonus.
A balanced diet will improve metabolism, increase performance and improve health. Surprisingly, many chronic diseases improve in humans. Yes, there are no contraindications to switching to proper nutrition.
On the contrary, this diet is recommended daily for patients with diabetes, cardiovascular diseases, problems with the musculoskeletal system and all other diseases, without exception. Therefore, we are not only talking about a weight loss menu, but also about a program to improve the health of the whole body.
What does proper nutrition include?
Currently, nutrition experts do not have a clear view on what a reasonable diet includes. There are many different options. But most of them still agree that proper nutrition is the most organic food. It does not contain various food additives - taste enhancers, artificial colors and flavors.
As a result, the basis of PP is a list of products, which is very simple and does not require chemical processing:
- vegetable,
- fruit,
- cereal
This is the basis of the diet of modern healthy people. Then, if desired, dairy and meat products are added in small proportions. It's interesting, but vegetables, fruits and cereals are often considered budget products and they are prepared quite quickly.
So, the secret to the success of a health and weight loss program in the form discussed is that we are talking about affordable healthy nutrition: products that are simple, accessible, inexpensive orIt can even be said to be cheap. And these are natural products. We were originally created to eat them.
In addition, when preparing them, men or women do not need to spend a lot of time preparing complicated dishes. Everything ingenious is simple. And very convenient. Daily recipes and sample PP menus only confirm this.
And the detailed list of recommended products for proper nutrition is simply huge and delicious:
- vegetables (carrots, cabbage, onions, garlic, potatoes, radishes, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, green beans, corn, etc. );
- cereals (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice, etc. );
- fruits (apples, pears, apricots, quince, oranges, bananas, pomegranates, grapefruits, melons, figs, kiwis, lemons, mangoes, peaches, persimmons and more);
- berries (watermelon, strawberries, lingonberry, grapes, strawberries, cherries, raspberries, strawberries, viburnum, cranberries, gooseberries, raspberries, sea buckthorn, etc. );
- Green vegetables (scallions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).
According to WHO recommendations, cereals should make up 40% of the modern person's diet. Another 40% is recommended for vegetables, 15% for fruits and herbs. And only 5% should be allocated to foods of animal origin (meat, milk, fish, seafood). It can be safely said that this is a dietary food that nutritionists around the world advise everyone to adhere to.
And we have specifically listed a lot of things so that people who are starting to lose weight don't think that if they only buy and prepare simple dishes, "there will definitely be nothing to eat".
What foods should you avoid when eating healthy?
- any canned food,
- semi-finished and ready-made industrial dishes,
- store-bought candy,
- sausage products,
- refined products (sugar, vegetable oils),
- white bread, white rice,
- mayonnaise, margarine,
- store-bought sauce,
- sweet fermented milk products,
- meat broth,
- any fast food,
- soft drink.
Alas, the weekly diet of many people includes only these products. They eat processed foods, canned fruit, drink soda, eat hot dogs, cakes and chips. They don't think it's bad. Although there will certainly be negative consequences.
The principle of "what happens will happen" works here 100%. Due to poor nutrition, more and more people are getting sick in our society. What is their main problem? These are cancer, high blood pressure, diabetes, rheumatism. Even without losing weight, there are enough problems here, although obesity and overweight are the scourge of modern society.
Where to start losing weight with a reasonable diet?
In the process of losing weight, the most difficult thing is of course getting started. So now we'll figure out where to start and how to transition to the type of diet we're discussing.
The free and unlimited weight loss program in the first phase here offers:
- Set your goals correctly. This will be the answer to the question of how to adapt yourself to a new type of nutrition. Perhaps someone's goal will be to lose a specific number of kilos, someone's goal will be the illness they want to get better from, and someone's goal will simply be to stay sick for as long as possible andhas a fresh appearance. Everything is personal. However, here you should not focus on quick weight loss, but on a systematic regimen to help yourself get in shape.
- Set the screensaver on your phone and computer to pictures or photos that will motivate you and reflect the nature of your dreams. For girls, for example, this could be a photo of them in a swimsuit before becoming overweight, or just the beautiful athletic girl they wanted to be.
- Advice from a nutritionist is to gather information about unhealthy and healthy foods. Understand the impact of what we eat on our bodies - positive or negative. Understand healthy and unhealthy foods and dishes. The clearer the essence of this process is to you, the easier it will be for you to get used to the new diet. Then the new regulations will no longer be a burden to you, you will understand their benefits.
- You should download certain apps on your phone. For example, we can talk about "helpers" in counting calories in food, about the ratio of proteins, fats and carbohydrates in it. In addition, because PP needs to drink enough water, an appropriate reminder program should be installed. Additionally, apps that remind you of your meal schedule have proven effective.
- Start keeping a food diary. You will write down what, when and how much you ate. There you can also record the results of your new diet, create a menu, make a daily plan of what you will cook, and schedule dishes by day of the week.
- In addition to switching to a new diet, set aside enough time for physical activity. Including, incorporating specific sports exercises into your lifestyle. They will make your body healthier and more attractive. Also adjust your sleep schedule. You should sleep at night and stay awake during the day. Such a complex of PPs, regimens and physical activity will allow you to achieve the desired results faster and more effectively.
How to build a reasonable nutritional regimen?
Once you have done everything necessary on how to start living on proper nutrition, you need to move on to the actual process. But for everything to go smoothly here, you also need a little preparation. You should create a weekly diet, clearly indicating the dishes for each day. How to choose it? Now we will explain each step.
Early stage
You need to determine how many calories you need to burn each day. For this calculation, you can use ready-made tables available in sufficient quantities on the Internet. The main thing is that the energy value of food corresponds to the cost to the body.
If you are obese, the total amount of calories in your meals each day should not exceed 1000 kcal. For people of normal weight and moderate activity, according to standards, the average daily energy value is determined as 1200-1500 kcal. And if a person does heavy physical activity during the day, then his daily diet should be from 1600 to 1900 kcal.
Second stage
Daily calories are divided by the number of meals. The best option here would be five meals a day. If you need to eat 1000 kcal worth of food per day, it will conditionally be 200 kcal per meal.
But we said that with PN it is better to adhere to the "three main meals and two snacks" regimen. If, with five meals a day, you follow the regimen of breakfast accounting for 25% of the total daily diet, lunch – 40%, dinner – 15% and two more snacks, 10% each, then aboutcalories, it looks like this:
- breakfast – 250 kcal,
- first snack – 100 kcal,
- lunch – 400 kcal,
- second snack – 100 kcal,
- dinner – 150 kcal.
Thus, the feeling of hunger will not arise, which is very important for the psyche, and for the functioning of the digestive tract, this is the best option.
Third stage
The most convenient time to eat is determined. Advice from nutrition experts here is:
- Breakfast - from 6: 00 to 8: 00.
- First snack - from 9: 00 to 12: 00.
- Lunch – from 13: 00 to 15: 00.
- Second snack – from 16: 00 to 17: 00.
- Dinner – from 18: 00 to 20: 00.
Of course, the times are approximate, everyone can choose the most suitable option, but the main thing is:
- The interval between meals should not exceed 3 hours,
- It is not necessary to eat too much at night.
And don't be afraid of the final point. You quickly get used to it. Especially when sleep in this mode becomes of the highest quality and a person looks very healthy and energetic in the morning.
Fourth stage
For each meal, a specific menu is written for each day of the week. At the same time, the menu should be diverse, the dishes must be delicious and attractive. The internet comes to your aid again, where there are many free menu options.
Also in the article below, we provide cheap sample menus, dishes that will be both delicious and healthy. There you will clearly see what you can cook and what you should abstain from. Well, there are many options for how to prepare food that does not harm yourself, but brings maximum benefit to your body and emotions.
At the same time, the diet must contain sufficient amounts of proteins, fats and carbohydrates, as well as the corresponding minerals and vitamins. They should be present in dishes, you just need to get a little confused and count them.
Proteins, fats, carbohydrates according to standards should correspond to a ratio of 1: 1: 4. In addition, the calculation is based on the fact that for 1 kg of weight a person needs:
- protein – 1. 5-2 grams,
- fat – 0. 5 grams,
- carbohydrates – 2. 5-3 grams.
Fifth stage
The mass of the portions is determined in grams. Well, the main thing here is that the portions are small. Usually their mass is 200-300 grams. This will be enough for an adult to eat, but not too much. In addition, this, as a rule, corresponds to the volume of the stomach, which can accommodate almost two fists of compressed food. Therefore, from a physiological point of view, this approach is the most correct.
After planning your weekly meals, all that remains is to adhere to the established schedule and prepare food according to the compiled "price list". Only at first it seems difficult. However, a conscious approach to food will quickly be evidenced by lost pounds, a light body and good health.
You quickly get used to such a system, and literally after 2-3 weeks, creating a menu for the day and for the week brings more joy than stress.
Additional advice from a nutritionist
- Consider the transition to proper nutrition as a kind of exciting culinary tourism that will bring you only positive emotions. If the correct approach is like that, then the attitude towards the process will no longer be "necessary" but "I want". Let's cook and eat for fun!
- Drink more water. It speeds up metabolism and removes harmful substances from the body faster. Water also quenches thirst, which many people today equate with the desire to eat. There's a good rule of thumb here: if you want to eat, drink a glass of water, and if the craving doesn't go away after 20 minutes, eat. But usually you don't want to eat at the wrong time but just want to drink.
- Don't skip meals. Otherwise, it will cause more hunger. The body will fall into a state of stress and begin to accumulate fat again "for a rainy day".
- Explore a new world of exciting products and dishes. Use lots of spices and herbs. They will make the dish tastier and healthier. The diet in general should be as varied and interesting as possible.
- Replace unhealthy sugar with honey, replace sweets with dried fruit, replace white rice with brown rice. For baking, use whole-wheat flour, pasta made from just wheat flour or spelled flour, and instead of quick yeast, make your own sourdough.
- You should eat your last meal 3-4 hours before going to bed. And if you want to eat, it's better to just drink some water. Next, if this doesn't help then you can solve the problem with a cup of your favorite herbal tea. Or else, eat something light - such as vegetables and fruit. And gradually move the medication time away from sleep.
- Choose your products wisely. Prioritize natural foods. If you still decide to buy something with "ingredients" written on it, do your research. And remember, the shorter the time, the more beneficial it is for the body. Prioritize simple vegetables, fruits and grains. You can never go wrong with this.
- Remember that fatty, fried, high-calorie foods are no longer for you. Stew, boil, bake, steam dishes but do not fry. During frying, firstly, a lot of high-calorie vegetable or animal oils are used, secondly, they often turn into harmful carcinogens that cause cancer.
- Chew your food thoroughly. When eating, do not watch TV or use electronic devices. Enjoy your meal. Then you will eat much less and get more pleasure.
Menu for a week with proper nutrition
We present to you a suggested menu for the week. It is based on the following principles:
- The diet should be healthy but delicious and the dishes should be varied. In this case, we also focus on their budget preferences. Make them available to as many people as possible.
- Since the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cheese and (or) fruit are great options.
- At lunchtime, the digestive system is ready to process large volumes of food. Here you can use meat dishes with side dishes of cereals and vegetables, soups and vegetable salads.
- Later in the day, when digestion slows, fish, stewed vegetables, and fermented dairy products are good choices.
- Vegetable salads, nuts, fruit, whole-wheat sandwiches, and healthy side dishes are a great snack option. At the same time, snacks are only slightly inferior to breakfast and dinner in terms of calories. They can be considered complete meals.
And now the menu itself
Monday
- Breakfast – buckwheat with vegetables, green tea with lemon.
- The first snack is an apple and a pear.
- Lunch – vinaigrette, vegetable soup with turkey, unsweetened berry jam.
- The second snack is a sandwich made from whole grain bread with slices of low-fat cheese, herbal tea.
- Dinner – rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip broth.
Tuesday
- Breakfast – wheat porridge, a piece of cheese, green tea.
- The first snack is banana and kiwi.
- Lunch – mushroom soup, stewed rabbit with vegetables, unsweetened berry juice.
- The second snack is spicy carrot salad, whole grain bread, herbal tea.
- Dinner – perch with vegetables, rosehip juice and apple.
Wednesday
- Breakfast – cottage cheese with berries (strawberries, raspberries), green tea.
- The first snack is a banana and a pear.
- Lunch – pureed pea soup, fresh cabbage and carrot salad.
- Second snack – cottage cheese, tea with honey.
- Dinner – vegetable stew with pollock, green tea with lemon.
Thursday
- Breakfast – oatmeal with banana, herbal tea.
- The first snack is an apple and an orange.
- Lunch – salad of raw carrots, beets and apples, chicken breast with stewed vegetables, green tea.
- The second snack is a sandwich made with whole grain bread and cheese.
- Dinner – cheesecake baked in the oven with sour cream, rosehip broth.
Friday
- Breakfast - omelet salad, cabbage and bell pepper.
- The first snack is kiwi and apple.
- Lunch – pink salmon soup, cabbage and carrot salad, green tea.
- The second snack is cheese with banana.
- Dinner – chicken and vegetable stew, fruit tea.
Saturday
- Breakfast – barley porridge with vegetables, herbal tea with lemon.
- The first snack is carrot salad with raisins.
- Lunch – cucumber and tomato salad, turkey with bulgur and vegetables.
- The second snack is low-fat yogurt with no artificial additives.
- Dinner – navaga with vegetables, beet salad with garlic and plums.
Sunday
- Breakfast – scrambled eggs with vegetables, whole grain bread, green tea.
- The first snack is a pear and an orange.
- Lunch – Caesar salad, borscht soup, fruit tea.
- The second snack is a sandwich made from whole grain bread and cheese with herbs.
- Dinner – brown rice with vegetables and carp.
Secrets from the healthy nutrition chain
In conclusion, we will offer two more recipes. They also come from the proper nutrition chain. Quick, easy, cheap and the dishes they make are delicious and healthy.
Raw carrot, beetroot and apple salad
Ingredients for 1 serving:
- carrots - half a medium root vegetable,
- apple - half a medium,
- beets - half of a medium root vegetable,
- greens - any of your choice, mint works well here too,
- apple cider vinegar or lemon juice - 1 tablespoon,
- olive oil - 1 tablespoon,
- salt, pepper - to taste.
Preparation:
- Peel the carrots and beets and grind together with the apples on a coarse blender.
- Chop the greens and mix with the remaining ingredients.
- Add apple cider vinegar or lemon juice, olive oil, salt and pepper.
The dish is ready! Cooking time is only 10 minutes. But very delicious and healthy. People also call it broom lettuce. You can also add sauerkraut, garlic and ginger here optionally. The result is a distinctive taste.
Rabbit stewed with vegetables
Ingredients for 4 servings:
- rabbit – 0. 5 kg,
- carrots – 0. 5 kg,
- onion – 0. 5 kg,
- zucchini – 0. 2 kg,
- bell pepper – 0. 2 kg,
- tomatoes – 0. 3 kg,
- water – 300 ml,
- Ground black pepper or any favorite spice, salt to taste.
Preparation:
- Cut rabbit meat into portions. Boil in a small amount of water for about 20 minutes.
- While the meat is boiling, prepare the vegetables. Peel the carrots, grind on a coarse grater, peel the onion and cut into small cubes. We also cut zucchini, bell peppers and tomatoes into small cubes.
- Add the vegetables to the rabbit meat, cover and simmer for another 30 minutes. Add seasoning. Before serving, sprinkle with herbs.
Total cooking time is about 1 hour. But most of the time the dish will cook itself. And preparing and adding ingredients only takes half an hour. Using the same principle, you can cook fish or any meat, including chicken, combined with any vegetables of your choice. Everything will be delicious and healthy.
Bon appetit! We want you to incorporate proper nutrition into your life, improve your health, lose extra pounds and ultimately become happier. You will succeed!