The first thing many people do when trying to lose weight is to change their diet. And while we primarily recommend that you seek advice from professionals, we consider the principles of proper nutrition as general information.
A lot of people lose all kinds of new diets after losing weight, limiting themselves in everything. This leads to new difficulties: uncontrollable appetite, health problems, and deteriorating health. Experts warn: this approach has serious consequences. Obviously, you should not play with your health, it is better to seek help from a weight loss specialist immediately. Understanding the principles of proper nutrition (PP) will help you avoid unnecessary and sometimes dangerous mistakes.
So before you search the internet for a ready-made free menu, you need to determine your body’s average daily caloric needs. You can do this at home using an online calculator where you need to enter your height and weight parameters. The amount of physical activity a person should take into account when calculating calories.
Weight loss clinics take a better approach. Daily caloric intake is calculated on special equipment that analyzes the ratio of fat to muscle mass. Doctors never give all clients the same menu, such as 1, 200 kilocalories. It will be individual, taking into account the characteristics of the organization. It also contains optimal amounts of protein, fat, carbohydrates, macro- and micronutrients and vitamins.
The Basics of Good Nutrition for Weight Loss
Proper nutrition is based on the following principles:
- Diet variability. You don't just have to eat kefir and cucumber to lose weight! The menu should be delicious, healthy and varied.
- Nutritional fraction. The daily caloric 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 starve.
- Much of the menu should be natural products, with no artificial additives, sugar or sweeteners.
In this case, the diet should be in line with the standards of calories, proteins, fats, carbohydrates.
Where do I start?
Switching to a new type of food consists of five steps:
- Eliminate foods that are unfavorable to your body that contain so-called "empty calories. "These are baked goods, cakes, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate the alcohol. Some studies show that these drinks affect the appetite-producing nerve cells in the brain. The more you drink, the more you will eat.
- Monitor your water balance. At least 1, 5 liters of clean water should be drunk daily. The approximate rate is calculated according to the following formula: 30 milliliters per kilogram.
- Create a diet. As already mentioned, the daily caloric intake should be divided into several meals. Set the most comfortable time for everyone and stick to yourself. The schedule should be the same for each day.
- Gain strength and patience. Switching to a new lifestyle can be a challenge.
In fact, changing habits is extremely complex. Traditional advice does not help. You should not read weight loss reviews online about the magic diet. In fact, only two percent of people are able to lose weight on their own, without compromising their health, at home. In all other cases, professional help from dieting professionals is required. These are nutritionists, psychologists and personal counselors.
The right transition to proper nutrition
The transition to a new way of life should be gradual. Below are five basic rules. They need to be introduced individually to make the body adapt more easily.
So the correct transition is based on the following principles:
- Be sure to have breakfast. Usually those who refuse to eat in the morning eat more all day.
- Don't rule out dinner. As important as breakfast. The only thing that needs to be removed is heavy, greasy, highly salty foods, as it can negatively affect digestive processes, causing discomfort, difficulty and bloating.
- Take a meal diary. At first, patients are not limited to their usual meals, but are offered to describe everything they consume during the day. At the end of the week, the slimming specialist analyzes the records, indicating any problems. Customers themselves notice at what moment they refrain from snacking.
- Learn how to count calories, proteins, fats, carbohydrates. You can use the app from your phone or online resources.
- Increase the amount of fresh vegetables and herbs in your daily menu.
To make the transition mode a little easier, you can find a healthy alternative to fast food. There are many recipes on the internet without gluten, lactose, sucrose, various homemade sausages, ham and much more.
Weight Loss Mistakes
Usually, people who try to lose weight go from one extreme to the other, exposing the body to severe stress. Here are the main mistakes in weight loss:
- Excessive reduction in caloric intake. To lose weight, it is enough to reduce consumption by 10-15 percent.
- Cancel breakfast or dinner.
- Adherence to various diets, especially high-protein or low-carbohydrate diets.
The main rule of weight loss is balance. In nutrition, training, cosmetic procedures. This is the only way to get rid of the extra pounds without harming your health and then save the result.
What should be the diet?
The diet, as has been said many times, must be varied and complete. It should include the following product categories:
- fresh vegetables, herbs, fruits;
- lean meats: chicken, turkey, rabbit, sometimes lean pork or beef; dairy products and fermented dairy products;
- eggs;
- cereals and cereals;
- pasta, durum wheat pasta;
- Low fat cheese.
It is better to think about the menu in advance, make a plan for the week. In addition, you need to consider several rescue options if you suddenly don’t have the right ingredients on hand or just don’t want to eat food.
It is better to take food with you to work and study. It’s hard to find the right food in cafes and restaurants. Moreover, its caloric content, protein, fat, carbohydrate content is not always listed.
Product List
The diet should include the following foods:
- Protein: chicken, turkey, fish, dietary, low calorie ham, eggs (protein), cottage cheese, cottage cheese, protein or protein shake. Such foods help to reduce appetite, deter hunger.
- Fats: egg yolk, vegetable oils, nuts, avocado, fatty fish, cheeses. They restore tissues and cells, they are involved in many processes.
- Carbohydrates: buckwheat and oatmeal, brown rice, wholemeal flour, bread. Provide the body with the necessary energy.
Each individual creates a separate list of products, taking into account the person’s budget, season, and personal preferences.
Tips for women after 30 years
Women over the age of 30 experience certain biological changes in their bodies. At this age, you need to start paying close attention to your diet, providing your body with the necessary elements and vitamins to prolong your youth and support your body:
- prefer natural foods without artificial additives, flavors, colors;
- Eat calcium-rich foods - legumes, spinach, almonds;
- do not forget about iron, the lack of which leads to unpleasant phenomena such as pale skin, hair loss, brittle nails;
- give up coffee, reduce your intake of caffeine, alcohol - these are all drinks that increase your appetite;
- Adhere to protein, fat and carbohydrate standards.
By following all these rules, girls can maintain the grace, lightness, and grace of their bodies for many years to come.
Menu and diet of the week
One way to improve the menu for the week is to use the conversion grid. It’s a list of dishes and offers many options for breakfast, lunch, dinner, calorie snacks and BJUs that can be combined. It is better to cook food in a pan without adding oil, sauces, margarine. Use a multicooker or microwave to speed up cooking.
| Breakfast options | Lunch Settings | Dinner Options | Snacks |
|---|---|---|---|
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All meals should be simple and accessible. So you will not be tempted to buy ready meals.
monthly program
You can create a menu for each week based on the principle of the constructor, so you get a complete diet. But it is better if the program is made for a longer period of time, such as a month. So there will be more variety in the dishes.
Proper nutrition should become a way of life. Therefore, it needs to be made as tasty, varied and healthy as possible. Don’t be afraid to experiment, try new recipes, use unusual ingredients for cooking. Severe restrictions, excessive calorie reduction can lead to serious psychological problems, including eating disorders (EIDs), discourage weight loss cravings. It is therefore important to start the path to a healthy lifestyle with consultation with professionals.
How much can you lose with proper nutrition
It will be difficult to lose weight with a proper diet. Because the causes of weight gain are different for everyone, you need to treat it separately, using a complex of different techniques. We need to understand that there are no magic pills, the extra pounds that have accumulated over the years don’t go away in a month. Therefore, one should not look for effective radical diets and methods. Can you run out with them? 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 deal with stress, problems without jams, breakdowns. You also need to rethink a range of physical activities, be it walking, jogging, training in the gym or at home using a treadmill, stairs or other special equipment. For girls and women, the option of physical activity is chosen, taking into account health status, body weight and other important factors.
Best Recipes
In order for proper nutrition to easily enter life and become an integral part of it, a variety of diets are needed. You can buy a recipe book with photos and step by step instructions. The recipes can be found on thematic pages. Here are some interesting options.
Protein Pancakes
The fastest breakfast - protein or protein pancakes. Even a novice chef can cook them.
Ingredients:
- dry protein mixture for baking - 100 grams;
- any milk - 100 milliliters;
- sugar substitute or berry syrup;
- for decorating or serving any fruit or berry.
Mix the ingredients until smooth. Bake the pancakes in a dry pan without adding oil.
Cottage cheese dessert with fruit and gelatin
A favorite dessert for school children is the cottage cheese with added fruit. You will be able to exchange sweets, various pastries, cakes. Cooking is fairly simple, you don’t even have to bake it in the oven.
Ingredients:
- fat-free cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams; to taste
- sugar substitute or honey;
- a tablespoon of lemon juice;
- sachet (15 grams) of gelatin;
- 100 ml of water
- any fruit.
Dissolve a sachet in water, allow to swell. Stir smoothly with cottage cheese, sour cream and sugar substitute. You can beat with a mixer or blender. Lay the bottom of the bowl with fruit on top - a layer of cottage cheese on top of the berries. Put in the fridge for an hour.
Bran and banana cheesecake
Another simple recipe for beginners is a light, cheap, simple banana bran cheese pancake.
Ingredients:
- fat-free cottage cheese - 300 grams;
- a chicken egg (protein only);
- banana;
- wholemeal flour - 3 tbsp;
- bran - 2 tbsp;
- pinch of salt;
- sweetener to taste.
Mix all ingredients and bake in a dry pan without adding oil. The flour can be replaced with oatmeal ground in a coffee maker.
Radish salad
Simple and quick dinner recipe for novice nutritionists.
Ingredients:
- radish - 150-200 grams;
- mixture of lettuce leaves - 100 grams;
- a small carrot;
- bunch of green onions;
- three cloves of garlic; to taste
- salt;
- Vegetable oil for dressing.
Chop vegetables and herbs, mix with vegetable oil, finely grated garlic.
Beetroot salad
The simplest, most delicious salad known in childhood is beet salad.
Ingredients:
- boiled beets - a small;
- two or three minced garlic cloves;
- Three tablespoons of sour cream or Greek yogurt
- salt.
Mix all the ingredients. Serve with parsley.
Tuna salad
Good dinner with tuna salad.
Ingredients:
- canned tuna in its own juice - can be;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- a cucumber;
- an onion;
- salad mix;
- olive oil for dressing;
- lemon juice;
- salt.
Chop, mix, season with lemon juice and olive oil.
Chicken soup with vegetables
Diet should be included in the diet, especially for school children and students. One of the easiest recipes is vegetable with chicken.
Ingredients:
- two small potatoes;
- an onion;
- a carrot;
- paprika;
- tomatoes;
- chicken fillet.
Cut the chicken into cubes and bring to a boil. Add vegetables, salt to the broth, cook until soft. Serve with herbs.
Carrot soup
In the TOP 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 delicious. But once the carrot soup is cooked well, many leave it in their diet.
Ingredients:
- three large carrots;
- two potatoes;
- a tablespoon of butter;
- an onion;
- three glasses of chicken or water
- salt, spices (curry, ginger, cardamom).
Bring the vegetables to a boil until soft. In a blender, beat until pureed, adding the broth, butter, spices.
Brussels sprout soup with cream
This soup can be cooked on top of the stove or on a slow cooker.
Ingredients:
- chicken soup - liters;
- brussels sprouts - 300 grams;
- a carrot;
- leeks - half root;
- onion - one piece;
- two tablespoons butter;
- two or three potatoes;
- 100 ml of cream;
- an egg;
- salt, black pepper, nutmeg, bay leaf.
Bring the vegetables to a boil until soft. Stir smoothly in the mixer, adding the broth, cream, butter, spices.
Tomato Soup
You can make tomato soup for a quick dinner. Delicious, unusual, yet simple and healthy food.
Ingredients:
- tomatoes - 1 kilogram;
- onion;
- a few cloves of garlic; cream - 100 milliliters;
- two tablespoons of olive oil
- salt, oregano, basil.
Boil the tomatoes in boiling water, remove the peel and steam with onions. Once they are homogeneous, add oil, spices, salt.
Egg-baked pumpkin
Simple and healthy dish of pumpkin fried with eggs. It can be served as a stand-alone meal for dinner or as a snack.
Ingredients:
- pumpkin - 500 grams;
- two or three eggs;
- two tablespoons butter;
- Salt and spices to taste, a Provencal herbal kit works well.
Cut the pumpkin into small slices. Beat the eggs like an omelette, add the herbs to the mixture and pour over the pieces. Send to the oven for 40-50 minutes until softened.
Easy braised cabbage recipe
The cabbage can be steamed in a pan, multicooker or a standard pan. This simple dish can be a good dinner or garnish for lunch.
Ingredients:
- white cabbage - 500 grams;
- small onion;
- carrots;
- two tablespoons of vegetable oil;
- salt, black pepper.
Chop the onion and cabbage, grate the carrots. Simmer in a pan with oil and water until soft.
Roast chicken with vegetables
The perfect lunch is fried chicken with vegetables.
Ingredients:
- chicken fillet;
- paprika;
- tomatoes;
- bow;
- carrots;
- potatoes;
- Two tablespoons of vegetable oil or low-fat sour cream.
Cut vegetables and meat into pieces, shape, add butter or sour cream. Bake in the oven until soft, approx. 30-40 minutes.
Chicken fillet in mustard sauce
This option is perfect not only for everyday dinner, but also for a festive feast.
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 soft.
Zucchini casserole
An interesting option for dinner or lunch is a layered zucchini.
Ingredients:
- zucchini;
- an onion;
- a pepper;
- tomatoes;
- two or three eggs;
- 200 ml of kefir or low-fat sour cream;
- some low-fat cheeses;
- 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.
Zucchini fried with minced chicken
One option for a zucchini casserole dish is minced meat. The recipe is unchanged, but the layers between the vegetables need to be shifted with meat. This will make the food much tastier and juicier.
Pollock with vegetables
Pollock is a favorite fish of children and schoolchildren. Juicy, tender, the point is to cook it right.
Ingredients:
- pollock - a fish;
- sour cream - 150-200 milliliters;
- onion;
- carrots;
- potatoes;
- Salt and pepper to taste.
Put pollock pieces in a baking sheet, pour sour cream, salt. Place chopped vegetable slices on top. Bake everything together in the oven until softened, sprinkle with cheese and herbs before serving.
Dietary pilaf with chicken
Pilaf is usually cooked with pork. Turns out it's pretty fat, heavy. A healthy but just as delicious alternative to chicken.
Ingredients:
- chicken fillet;
- carrots;
- bow;
- rice (polished or brown) - a glass;
- water - two glasses;
- Two tablespoons of vegetable oil.
Cut the chicken breast into cubes and fry onions and carrots over low heat. Cover with a glass of rice, add water and simmer until soft.
Proper nutrition is a delicious, healthy, varied diet that not only gives you a beautiful figure, but also good health and good health.