Proper nutrition is not only the basis for losing weight, but also for the normal functioning of the body. People have different attitudes to this type of nutrition, but one thing cannot be denied - it is very effective. Many nutritionists note that a properly balanced diet helps to get rid of excess weight without burdening the body.
Proper nutrition menu for weight loss every day
To switch to proper nutrition, you must first decide how to create a new diet, how to correctly calculate the required amount of dietary supplements, and will this nutrition help you lose weight?
The right nutritional menu is one of the main helpers in the fight against extra kilos. If we switch to this, the first step is to remove all fast carbohydrates from the diet, such as sweets or rolls. Such carbohydrates do not saturate the body with useful substances, but are stored in the form of fat deposits. Another important principle of PP is fractional feeding in small portions at regular intervals. By eating fractional meals, a person can maintain a feeling of fullness and not overeat.
Food is the basis of the life of every living organism, with food we get not only energy, but also vitamins and microelements. Fats and carbohydrates are the substances that the body needs to restore performance. Protein is an important building block for muscles.
A person can put on extra pounds if they consume more carbohydrates with food than the body uses for vital activity and physical activity. With proper nutrition, energy value and energy consumption remain in balance during the day.
Another question that concerns many people is how to lose weight without harming your health. Losing weight with strict diets bordering on starvation is always a great stress for the body. You can restore your weight to a normal level, and not only will it not harm your health, but you can also improve your condition with the help of the right nutrition system. Unlike diets, PN does not lead to nutrient deficiencies and does not greatly restrict a person's food choices. However, it should not be assumed that proper nutrition is only one phase of weight loss. In fact, it should become your way of life. Only in this case is it possible to lose weight and continuously maintain the desired weight.
The basics of proper nutrition for weight loss
Food is a source of energy, vitamins and essential elements for the body. Many people experience eating disorders, such as uncontrolled consumption of sweets, overeating under stress, eating fatty foods before going to bed, etc. In such cases, the approach to food selection should be reconsidered. Eating well can help restore a healthy relationship with food. After all, it should feed, give energy, and not become the only source of joy in life.
Benefits of proper nutrition to help you lose weight:
- The process of losing weight begins with a calorie deficit. If a person eats less than what he spends in a day, the body takes energy from previously stored fat. In this case, the weight loss process is activated. The pounds come off with a calorie deficit.
- Fatty, floury and sweet foods are high in calories, so it is best to avoid them.
- Add more fruits, vegetables and herbs to your diet.
- You don't have to give up fat completely. It is necessary for the healthy functioning of the body. Healthy fats include fish, vegetable oils, nuts and avocados.
- Fermented milk products should have a minimum fat content.
- A maximum of 5 meals are possible during the day: 3 main meals, 2 snacks.
- It is not necessary to eat only buckwheat and carrots, sometimes you can afford small weaknesses in the form of sweets. The main thing is not to exceed the allowed amount of calories.
- The food on your plate can be anything, you don't have to follow any diet. However, if you prefer separate meals or a vegetarian menu, the most important thing is to keep an eye on the total number of calories.
- Sweet fruits, candies and any sweets are best in the first half of the day. The last meal should be 2-3 hours before bedtime.
- Eliminate salt, sugar, spices, mayonnaise and sauces from your diet.
- Water consumption should also be monitored - no more than 2 liters of liquid should be drunk during the day - clean non-carbonated water, decoctions, and tea or coffee without sugar.
Where should I start?
The hardest part of any business is getting started. This always raises many questions and fears. Changes in normal life scare most people. You have to gradually switch to proper nutrition, performing the following steps one after the other (their order can be changed):
- Eliminate foods with low nutritional value from your diet. They do not bring any benefit, on the contrary, they can be harmful to health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, any sauce and salt.
- Avoid alcohol. Scientists have long proven that alcoholic beverages have a negative effect on the nerve cells responsible for hunger. A small amount of alcohol can cause you to relapse into something illegal.
- Make a clear meal plan. It is best to eat according to a set schedule without deviations. Working people should think about their diet in advance so that they do not eat high-calorie foods in canteens or cafeterias. For convenience, you can buy special containers that you can conveniently take with you to school, work or for walks.
- Think about effective motivation, preferably with a psychologist. Human psychology is designed in such a way that without motivation we quickly lose the desire to work on ourselves. You need to find the right motivation to facilitate the weight loss process.
Please note that after achieving the desired result, you cannot return to your usual diet. Add proper nutrition to your lifestyle, and the results will last for a long time.
The right transition to proper nutrition
It can be a difficult challenge to give up your usual foods and replace them with balanced, healthy, low-calorie foods. But only if the transition is too sudden and the new menu turns out to be unchanged and boring. To switch to PP comfortably, you must first plan your menu, taking into account your tastes and preferences, as well as the body's needs for protein, fat, carbohydrates and vitamins.
- You should eat complex carbohydrates and protein for breakfast. It can be oatmeal with berries, nuts and a spoonful of honey, an omelette, sugar-free muesli or a fruit smoothie.
- The first snack can be 2-3 hours after breakfast. Snack options - a handful of nuts, fruit, rye bread with low-fat cheese.
- Lunch should consist of carbohydrates, protein and fiber. For example, vegetable salad with buckwheat and boiled chicken. It is worth noting that chicken is best eaten without the skin.
- The second snack should contain protein and some slow carbohydrates. The amount of portions must be observed, the snack cannot be larger than the main meal.
- For dinner, it is best to eat protein with fiber. A good combination would be chicken or other lean meat, beans, boiled eggs, vegetable salad or cottage cheese. It is also worth noting that it is recommended to eat no more than two yolks per day, but you can also eat more protein.
To make the transition easier, follow these simple rules:
- Before you go to the store, make a shopping list. In this way, you can save yourself not only from unnecessary expenses, but also from the purchase of prohibited products.
- Add more greens. Include a variety of green plants in your diet – parsley, arugula, onions, celery, etc.
- Don't go to a cafe or restaurant hungry. If you feel hungry in such places, you run the risk of falling into something forbidden.
- Swap canned foods for frozen foods. Canned cucumbers, tomatoes or pineapples are undoubtedly very tasty, but they contain a lot of salt. It is better to use frozen products that retain nutrients.
- Do not buy semi-finished products. Ready meals are not the best way to get rid of extra pounds. Get rid of store-bought dumplings and slices.
- Avoid white bread. Products made from wholemeal flour are a good alternative.
- It is quite difficult to immediately give up junk food, allow yourself a little weakness, for example, eat a small packet of chips once a month.
- Always leave healthy foods in front of you. Vegetables, fruits, nuts or herbs should always be in the center of the table.
- Don't forget to drink water. To avoid dehydration, drink no more than 2 liters of water per day.
- If you have a sweet tooth, dried fruit and fruit can be a good substitute for sweets. You can also consume honey in small quantities.
What should the diet be like?
The basis of every diet is a properly composed diet. It must support the normal functioning of the body, as well as deliver vitamins, minerals and other useful substances - proteins, fats, carbohydrates.
Protein is the basis of proper nutrition. Its deficiency can cause the metabolism to slow down and the development of certain diseases. You can roughly calculate the protein norm using the following formula: 1. 5-2 g per 1 kg of weight.
Your diet should consist mainly of healthy fats found in fish, nuts and meat. In general, 0. 5 g should be consumed per 1 kg of weight.
The amount of carbohydrates should be reduced to a minimum. They help you gain weight, but don't forget about healthy carbohydrates. These include vegetables, fruits and cereals. Carbohydrate calculation formula: 3 g/kg.
You can learn how to calculate calories using the following formula:
- for men: (10*weight in kg)+(6. 25*height in cm)-(5*age)+5. The average caloric content of men is 2300-2600 kcal per day. These data depend on physical activity;
- for women: (10*weight in kg)+(6. 25*height in cm)-(5*age)-161. The calorie norm for women is 1500-1900 kcal.
There is also a complicated formula in which we add one more operation - multiply by the value of A. A is the coefficient of physical activity. After calculations, the data can be:
- minimal physical activity = 1, 2;
- weak = 1. 37;
- mean = 1. 5;
- high = 1. 7;
- final. This includes athletic loads, strength sports, daily training = 1. 9.
There are also online calculators on the Internet that can quickly calculate the amount of calories based on individual characteristics.
Shopping list
The permitted products are:
- seaweed;
- vegetables;
- lean meat;
- egg white;
- grains such as brown rice, buckwheat, bulgur, quinoa, oatmeal;
- durum wheat pasta;
- rye bread;
- healthy fats: fish, nuts, olive oil, egg yolk;
- spices;
- low-fat dairy products.
Absolutely forbidden: alcohol, salt, sugar, processed foods, mayonnaise, sauces, baked goods, sausages, sausages, carbonated drinks, chips, fast food.
Tips for women after 30 years
Many women know that after 30 years, hormone levels can change. It also depends on diet, sleeping habits, sports and stress. After 30 years, the body has a hard time tolerating strict diets and overeating. Weight fluctuations are not only dangerous for health, but also for women's beauty. After thirty years, it is important to maintain the balance of the BZHU. Their ratio should be: 30/30/40. The need for fats increases, as they are important in the production of sex hormones.
60-90% of the diet should be natural, protein-containing food. You should also add vegetables, fruits and herbs. The consumption of sweets, fatty foods and starchy foods should be minimized.
Menu and diet for the week
The selection of dishes that can be easily prepared at home is very diverse. An approximately balanced menu for a week might look like this:
| The day of the week | Breakfast | Snack | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal, nuts, berries or honey | Fruit salad, low-fat yogurt, green tea | Chicken soup, vegetable salad | Cauliflower Casserole | Fried chicken, boiled potatoes, green salad |
| Tuesday | Wholemeal bread sandwich, cottage cheese, 100 grams of grapes, tea or coffee without sugar | 50-100 g of cottage cheese, honey | Broth, cabbage salad with apple, cucumber and lemon juice | Apple, kiwi, herbal tea | Lean beef, fresh cucumber |
| Wednesday | Millet porridge | Cottage cheese casserole, kiwi or apple | Boiled brown rice, steamed beef, vegetable salad | Egg omelette, broccoli | 250 g of shrimp, vegetable salad |
| Thursday | Boiled buckwheat with milk, honey, black coffee without sugar | 100 g low-fat cottage cheese, honey, nuts | Fried pollock, sauerkraut, durum wheat pasta | Toast with apple and avocado | Fried chicken breast with cheese, cucumber and tomato |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other berries | Low-fat yogurt without sugar, honey, or black coffee | Fried lean fish, rice | Cucumber salad, tomatoes, low-fat sour cream | Fish fillet without oil |
| Saturday | 2 egg omelette, black coffee | Grapefruit, green tea | Fried chicken breast with mushrooms and potatoes | Green apple, low-fat kefir | Two oven-baked apples with honey, walnuts, 150 grams of low-fat cottage cheese |
| Sunday | Millet porridge | Kiwi, banana, apple | Casserole with cheese and boiled chicken | 200 g boiled shrimps, carrot juice | Rice, fish fillet, vegetables, greens |
This everyday menu is suitable not only for women, but also for men. Low-calorie foods allow you to lose weight and maintain a certain weight over time.
Monthly program
For certain reasons, some people follow a certain type of diet. For example, vegetarianism means complete or partial abstinence from animal products. Many people mistakenly think that plant foods are poor and that vegetarians must feel hungry all the time. However, even such foods can be tasty and healthy.
Here is a sample vegetarian menu for each day:
| The day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Oatmeal in water with flaxseed, orange or grapefruit | Vegetable soup with beans, rye bread, cauliflower salad, pineapple juice | Baked potatoes, fruit salad with pumpkin, a glass of low-fat yogurt or kefir |
| Tuesday | Potato casserole | Lentils with croutons | Potato soup |
| Wednesday | Muesli with banana | Chickpea soup | Potato dumpling |
| Thursday | Fruit salad with sesame seeds | Boiled potatoes with vegetables, wholemeal bread | Roasted vegetables |
| Friday | Banana, strawberry, nut milkshake | Sprouted buckwheat with pumpkin, tomato salad and greens | Vegetable stew |
| Saturday | Millet porridge and pumpkin | Steamed vegetables, tofu cheese | Vegetable salad with sesame oil |
| Sunday | Muesli with fruit | Mushroom soup, bran bread | Cucumber-tomato salad, brown bread sandwich with pumpkin caviar. |
Vegetarian food can be varied and tasty. The most important thing is to monitor your calorie intake and don't forget about physical activity. In addition, if you decide to suddenly change the type of diet, you should not immediately give up all animal products. At first, meat can be replaced with fish, and dairy products can also be omitted.
You can also take fasting days to lose weight. There are many recipes for fasting days, such as banana, chocolate, chicken breast or fruit cocktail.
Another popular way to lose weight is the Mediterranean diet. It is also considered a balanced, healthy diet. The weekly menu can look like this:
| The day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Oatmeal with milk, honey and fruit | Fish soup, vegetable salad, seasoned with low-fat sour cream | Broccoli casserole, low-fat yogurt |
| 2 | Millet porridge with milk, pumpkin and raisins | Vegetable soup with eggplant, garlic and herbs | Fried fish, tomatoes, cheese, vegetables |
| 3 | Boiled eggs, wholemeal bread | Meat soup, carrot, apple, cucumber salad | Cottage cheese casserole, a glass of low-fat kefir |
| 4 | Oatmeal with milk, berries and nuts | Buckwheat soup with chicken | Squid salad, eggs with sour cream dressing |
| 5 | Omelet with tomatoes and bell peppers | Fried fish with vegetables and rice | Cottage cheese with honey, a glass of low-fat kefir |
| 6 | Steamed cheesecake, apple, grapefruit | Durum wheat pasta, tomato sauce, lean beef | 200 g of fried red fish with vegetables |
| 7 | Boiled eggs, wholemeal bread, cottage cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cottage cheese, yogurt |
Best recipes
Proper nutrition allows you to prepare a variety of diet foods. Thematic forums are full of various recipes that are suitable for a male or female diet.
Breakfast recipes
- Fruit breakfast. To prepare it, you need to mix a portion of natural, low-fat yogurt, your favorite fruits and nuts. This simple breakfast will keep you full for a long time.
- Fried mushrooms. This is a delicious, healthy Italian omelette. To make it, you need 4 eggs, 300 g of chanterelles, an onion, a spoonful of parmesan, salt, pepper and herbs. Fry the mushrooms with onions, a little salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Put the pan in the oven for 10 minutes, then sprinkle the finished dish with parmesan.
- Porridge in a slow cooker. In the evening, add all the necessary ingredients to the slow cooker: cereal, milk, water in a ratio of 1/3, sugar, salt. Then set a delayed start. Delicious, healthy porridge will be waiting for you in the morning at the right time. After cooking, you can add honey, nuts or berries.
Healthy lunch
Salad with shrimp and avocado. For the salad you will need: 200-250 g of boiled shrimp, 1 avocado, 1 small onion, 60 g of kale leaves.
Mix all the ingredients in a separate bowl, add the cooked, peeled shrimp. You can use the sauce as a topping. To make it, you need to mix the following ingredients:
- 1 tablespoon olive oil, red wine vinegar;
- ½ teaspoon of minced garlic;
- chopped parsley;
- 1 teaspoon Dijon mustard;
- salt and pepper to taste.
Fish with vegetables. For cooking you will need: half a bell pepper, tomatoes, white fish, carrots, onions, beans.
Thaw the beans under hot water, then preheat them in the oven to 180 degrees. Take two 60 x 50 cm baking trays, peel the carrot, cut the pepper into strips, and chop the onion into small pieces. Place the beans seasoned with salt and spices in the center of the plate. Place the fish here and add vegetables. Wrap the paper tightly and place the dish in the oven for 10-15 minutes.
What can you eat for dinner?
Yoghurt and tuna sandwich. For preparation you need to take:
- 4 tablespoons of Greek yogurt;
- 150 g rye bread;
- 2 tomatoes;
- 2 eggs;
- 100 g of salad;
- 300 g of tuna.
Bake the bread without oil until golden brown. Cut the hard-boiled egg into slices. Drain the tuna and mash with a fork. Spread yogurt on the bread and top with lettuce, tomato, tuna and egg. Cover the sandwich with a second slice of bread.
Chicken breast with cheese. You will need: 400 g of chicken fillet, 100 g of cheese, 250 ml of water, 3 tablespoons of breadcrumbs, 2 eggs, 100 g of flour.
Cut the fillet, beat it, add salt and spices. Cut the cheese into small slices, put it on the chicken, then roll it up. We make a thin dough from flour and eggs. Soak the bun in the mixture, then sprinkle with breadcrumbs. Fry the meat until golden brown. Then pour water into the pan and continue to steam the chicken for 15 minutes with the lid closed.
Appropriate snacks
Snacking is an important part of a good meal. You should not rush to eat pizza, hamburgers or other fast food, because this is harmful to the stomach. Instead, spend some time preparing healthy meals.
- Avocado toast. Lightly dry the bread in a pan, then spread the mashed avocado on the bread. A little salt can be added to taste.
- Green smoothie. Blend the green apple, kiwi and celery with 2 liters of water in a blender.
Dried fruits, nuts and fruits can also be good snacks.
What could be the results?
Switching to a proper diet does not guarantee rapid weight loss. It takes time to restore metabolism. During the first week of weight loss, excess water is lost. The person gets rid of bloating, the metabolism normalizes. In addition, physical activity affects the effectiveness of weight loss. Sudden weight loss can cause a lot of health damage, so proper nutrition contributes to slow but effective weight loss.
With sufficient physical activity and a balanced diet, you can lose up to 3-4 kilograms per month. But if the result is much less, then there is no need to despair, because it is easier for those who lose weight slowly.