The first thing many people do when trying to lose weight is a change in diet. And although we first of all recommend seeking advice from experts, as general information, we will consider the basic principles of proper nutrition.
Very often people in search of weight loss use all kinds of modern diets, they are limited in everything. This leads to new difficulties: there is an uncontrolled appetite, health problems, deteriorating health. Experts warn: this approach is fraught with serious consequences. Obviously, you should not play with your health, it is better to seek help from a weight loss specialist right away. And understanding the principles of proper nutrition (PP) will help you avoid unnecessary and sometimes dangerous mistakes.
So, before you look for a ready-made free menu on the Internet, you need to determine the average daily need for calories in the body. You can do this at home using a network calculator in which you need to enter height and weight parameters. When calculating calories, you need to take into account the degree of physical activity of the person.
Weight loss clinics have better access. The calculation of daily calorie intake is performed on special equipment that analyzes the ratio of fat and muscle mass. Doctors will never give all customers the same menu, for example 1200 kilocalories. It will be individual, taking into account the characteristics of the organism. In addition, it will contain the optimal amount of protein, fat, carbohydrates, macro and micronutrients and vitamins.
Basics of weight loss diet
Proper nutrition is based on the following principles:
- Diet variety. To lose weight, you don't need to eat only kefir and cucumbers! The menu should be tasty, healthy and varied.
- Food fraction. Daily calorie intake should be divided into three main meals and two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. That way the body will not feel hungry. Most menus should be natural products, free of artificial additives, sugar and sweeteners.
In this case, the diet should fit the norms for the content of calories, protein, fat, carbohydrates.
Where to start?
Switching to a new food type consists of five steps:
- Remove foods that are not good for the body and contain so-called "empty calories". These are pastries, pastries, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Remove alcohol. Some research shows that these drinks affect neurons in the brain that produce appetite. The more people drink, the more they will eat.
- Monitor the water balance. You must drink at least 1. 5 liters of clean water a day. The approximate rate is calculated using the formula: 30 milliliters per kilogram of weight.
- Create a diet. As already mentioned, the daily calorie intake needs to be divided into several meals. Set the best time for everything and stick to it. The schedule should be the same for all days.
- Gain strength and patience. Moving to a new way of life can be a challenge.
In fact, the process of changing habits is extremely complex. The usual tips will not help. You should not read the reviews of those who lose weight online about magical diets. In fact, only two percent of people can lose weight on their own, without harm to health, at home. In all other cases, the help of a qualified weight loss specialist is needed. These are nutritionists, psychologists and personal counselors.
Correct transition to proper nutrition
The transition to a new way of life should be gradual. Below are five basic rules. They should be introduced one by one so that the body will adjust 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 during the day.
- Don't rule out dinner. It is as important as breakfast. It is only necessary to remove heavy, fatty, very salty foods from it, because it can negatively affect digestive processes, causing discomfort, heaviness and bloating.
- Keep a diet diary. Initially, patients are not limited to their usual food, but are offered to write down everything they eat during the day. At the end of the week, the weight loss specialist analyzes the records, pointing out the problems. Clients themselves notice at what points they should refrain from snacking.
- Learn to count calories, proteins, fats, carbohydrates. You can use the application on your phone or on network resources.
- Increase the amount of fresh vegetables and herbs in your daily menu.
To make the transition a little easier, you can find a healthy alternative to junk food. Now there are many recipes on the Internet for bakery products without gluten, lactose, sucrose, various home-made sausages, ham and much more.
Weight Loss Mistakes
Usually people who try to lose weight go from one extreme to another, exposing the body to serious stress. Here are the main mistakes in losing weight:
- Excessive reduction in calorie intake. To lose weight, it is enough to reduce consumption by 10-15 percent.
- Canceling breakfast or dinner.
- Adherence to various diets, especially high-protein or low-carbohydrate.
The main rule of weight loss is balance. In nutrition, in training, in cosmetic procedures. It is the only way to get rid of extra pounds without harming your health and then save the result.
What should a diet be like?
Diet, as has been said many times, should be varied and complete. It should contain the following product categories:
- fresh vegetables, herbs, fruits;
- lean meat: chicken, turkey, rabbit, sometimes lean pork or beef;
- dairy and fermented milk products;
- eggs;
- cereals and grains;
- pasta, durum wheat pasta;
- low-fat cheese.
It's better to think about the menu in advance, making a plan for the week. In addition, you need to consider a few safety options if you suddenly don’t have the right ingredients on hand or just don’t want to eat a meal.
It is better to take food with you to work and study. It is difficult to find a suitable dish in cafes and restaurants. Moreover, its content of calories, protein, fat and carbohydrates is not always indicated.
Product List
The diet should include the following foods:
- Protein: chicken, turkey, fish, low-calorie diet ham, eggs (protein), cottage cheese, cottage cheese, protein or protein drinks. Such food helps reduce appetite, discourages hunger.
- Fats: egg yolk, vegetable oils, nuts, avocados, fatty fish, cheeses. They regenerate tissues and cells, participate in many processes.
- Carbohydrates: buckwheat and oatmeal, brown rice, whole grain flour, bread. Provide the body with the necessary energy.
Each individual makes a specific list of products, taking into account the budget, season and personal preferences of the person.
Tips for women over 30
Women over the age of 30 notice some biological changes in their body. At this age you should begin to carefully monitor the diet, supply the body with the necessary elements, vitamins to prolong youth, support the body:
- give preference to natural foods without artificial additives, flavors, colors;
- Eat foods rich in calcium - legumes, spinach, almonds;
- do not forget about iron whose deficiency leads to such unpleasant phenomena as pale skin, hair loss, brittle nails;
- give up coffee, reduce doses of caffeine, alcohol - these are all drinks that increase appetite;
- adhere to the norms of protein, fat and carbohydrates.
Subject to all these rules, girls can maintain their grace, lightness and grace of the body for many years.
Menu and diet for the week
One of the options for developing the menu for the week is to use a transforming grid. The list is dishes and includes several options for breakfasts, lunches, dinners, snacks with calorie counting and BJU that can be combined with each other. It is better to cook dishes in a pan, without adding oil, sauce, margarine. To speed up cooking, you can use a multi-cooker or microwave.
| Breakfast Options | Lunch options | Dinner Options | Snacks |
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All meals should be simple and accessible. So, you will not be tempted to buy ready-made food.
Monthly Program
According to the constructor's principle, you can create a menu for each week, thus obtaining a complete diet. But it is better to make the program for a longer period, for example a month. So there will be more variety in the food.
Proper nutrition should become a way of life. So you need to make it as tasty, varied and healthy as possible. Don’t be afraid to experiment, try new recipes, use unusual cooking ingredients. Severe restrictions, excessive calorie reduction can cause serious psychological problems, including eating disorders (EID), discouraging any desire to lose weight. Therefore, it is important to start the path to a healthy lifestyle in consultation with specialists.
How many pounds can you lose with a proper diet
It will be hard to lose weight on a proper diet. Since the reasons for weight gain are different for everyone, then you need to deal with it individually, using a complex of different techniques. It is necessary to understand that there is no magic pill, the extra pounds that have accumulated over the years will not disappear in a month. Therefore, you should not look for effective radical diets and methods. Is it possible to lose weight with their help? Yes, but the price will be too high.
In most cases, patients need complex psychotherapy. You have to learn to live in a new way, deal with stress, problems without distractions, breakdowns. In addition, you need to consider a series of physical activities, such as walking, running, training in the gym or at home using a treadmill, steppers or other special equipment. For girls and women, the option of physical activity was chosen taking into account health status, weight and other important factors.
Best recipes
In order for a proper diet to easily come to life and become an integral part of it, it is necessary to take care of a varied diet. You can buy a recipe book with photos and detailed instructions. There are recipes on the thematic pages. Here are some interesting options.
Protein pancakes
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;
- substitute for sugar or berry syrup;
- any fruit or berries for garnishing, serving.
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 schoolchildren is fresh cheese with added fruit. They will be able to replace sweets, various sweets, pastries. Cooking is pretty simple, you don’t even need to bake it in the oven.
Ingredients:
- fat-free cottage cheese - 200 grams;
- low-calorie sour cream or Greek yogurt - 100 grams;
- substitute for sugar or honey to taste;
- tablespoon lemon juice;
- bag (15 grams) of gelatin;
- 100 milliliters of water
- any fruit.
Dissolve the gelatin bag in water, allow to swell. Mix it with cottage cheese, sour cream, sugar substitute until smooth. You can beat with a mixer or blender. Lay the bottom of the bowl with the fruit, on top - a layer of cottage cheese, on top of the berries. Refrigerate for an hour.
Cheesecakes with bran and banana
Another simple recipe for beginners are light, cheap, simple pancakes with banana bran cheese.
Ingredients:
- fat-free cottage cheese - 300 grams;
- one chicken egg (only protein can be put);
- banana;
- wholemeal flour - 3 tablespoons;
- bran - 2 tbsp;
- pinch of salt;
- sweetener to taste.
Mix all ingredients and bake in a dry pan without adding oil. Flour can be replaced with oatmeal ground in a coffee machine.
Radish salad
A simple and quick recipe for dinner for ambitious nutritionists.
Ingredients:
- radish - 150-200 grams;
- mixture of lettuce leaves - 100 grams;
- one small carrot;
- bunch of green onions;
- three cloves of garlic;
- salt to taste;
- vegetable dressing oil.
Finely chop the vegetables and herbs, mix with the vegetable oil, finely grated garlic.
Beetroot salad
The simplest, most delicious salad known from childhood is beet salad.
Ingredients:
- boiled beets - one small;
- two or three minced garlic cloves;
- Three tablespoons of sour cream or Greek yogurt
- sol.
Mix all ingredients. Serve with parsley.
Tuna salad
A good option for dinner is tuna salad.
Ingredients:
- tuna canned in its own juice - can be;
- cherry tomatoes - 7-8 pieces;
- two chicken eggs;
- one cucumber;
- one bow;
- salad mix;
- olive oil for dressing;
- a little lemon juice;
- sol.
Chop, stir, season with lemon juice and olive oil.
Chicken vegetable soup
Soups must be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetables with chicken.
Ingredients:
- two small potatoes;
- one bow;
- one carrot;
- paprika;
- tomato;
- chicken fillet.
Cut the chicken into cubes and bring to the boil. Add vegetables, salt to the soup, cook until soft. Garnish with herbs when serving.
Carrot soup
In the TOP rating 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 can not be delicious. But once they have properly cooked carrot soup, many leave it in the diet.
Ingredients:
- three large carrots;
- two potatoes;
- tablespoon butter;
- one bow;
- three glasses of chicken stock or water
- salt, spices (curry, ginger, cardamom).
Cook the vegetables until soft. Beat in a blender until puree, adding soup, butter, spices.
Cabbage soup with cream
This soup can be cooked on the stove top or in a slow cooker.
Ingredients:
- chicken soup - liter;
- kale - 300 grams;
- one carrot;
- leek - half a root;
- onion - one piece;
- two tablespoons butter;
- two or three potatoes;
- 100 milliliters of cream;
- one egg;
- salt, black pepper, nutmeg, bay leaf.
Cook the vegetables until soft. Beat in a blender until smooth, adding soup, cream, butter, spices.
Tomato soup
For a quick dinner, you can make tomato soup. This is a delicious, unusual, and yet simple and healthy dish.
Ingredients:
- tomato - 1 kilogram;
- bow;
- a few cloves of garlic;
- cream - 100 milliliters;
- two tablespoons of olive oil
- salt, oregano, basil.
Boil the tomatoes in boiling water, remove the skins and sauté the onions. Once they acquire a uniform consistency, add oil, spices, salt.
Pumpkin fried with egg
A simple and healthy meal is a pumpkin baked with an egg. It can be served as a standalone dish for dinner or as a snack.
Ingredients:
- pumpkin - 500 grams;
- two or three eggs;
- two tablespoons butter;
- salt and spices to taste, a set of Provencal herbs works well.
Cut the pumpkin into small slices. Beat the eggs as for an omelet, add the herbs to the mixture and pour over the pieces. Send in the oven for 40-50 minutes until softened.
Recipe for lightly stewed cabbage
Cabbage can be stewed in a pot, multi-cooker or in an ordinary pan. This simple dish can be a good dinner or a side dish for lunch.
Ingredients:
- white cabbage - 500 grams;
- small onion;
- carrots;
- two tablespoons of vegetable oil;
- salt, black pepper.
Finely chop the onion and cabbage, grate the carrot. Simmer in a pan with oil and water until soft.
Roast chicken with vegetables
The perfect lunch is chicken roasted with vegetables.
Ingredients:
- chicken fillet;
- paprika;
- tomato;
- bow;
- carrots;
- potatoes;
- two tablespoons of vegetable oil or low-fat sour cream.
Cut vegetables and meat into pieces, put in a mold, add butter or sour cream. Bake in the oven until softened, about 30-40 minutes.
Chicken fillet in mustard sauce
This option is suitable not only for everyday dinner, but also for a festive feast.
Ingredients:
- chicken fillet - 500 grams;
- one carrot and one onion;
- three tablespoons of low-fat sour cream;
- two tablespoons;
- two teaspoons of flour;
- a glass of boiling water;
- a little vegetable oil.
Pre-marinate the meat in sour cream and mustard, leave for an hour and a half. Fry carrots and onions in a pan, add meat, boiling water. Simmer until softened.
Zucchini casserole
An interesting option for dinner or lunch is a casserole with zucchini.
Ingredients:
- zucchini;
- one bow;
- one pepper;
- tomato;
- two or three eggs;
- 200 milliliters of low-fat kefir or sour cream;
- a little low-fat cheese;
- salt, pepper, herbs to taste.
Cut the vegetables into thin strips. Lay in layers, lubricating with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.
Zucchini roasted with minced chicken
One of the options for a zucchini casserole is minced meat. The recipe remains the same, but the layers between the vegetables should be shifted with the meat. This dish will make it much tastier and juicier.
Pole with stewed vegetables
Pollock is a favorite fish of children and schoolchildren. It is juicy, tender, the main thing is to cook it properly.
Ingredients:
- mirok - one fish;
- sour cream - 150-200 milliliters;
- bow;
- carrots;
- potatoes;
- salt and pepper to taste.
Put pieces of poles in a baking dish, pour sour cream, season with salt. Put chopped slices of vegetables on it. Bake everything together in the oven until soft, sprinkle with cheese and herbs before serving.
Diet pilaf with chicken
Usually pilaf is cooked with pork. It turns out pretty greasy, hard. A healthy, but equally tasty alternative is with chicken.
Ingredients:
- chicken fillet;
- carrots;
- bow;
- rice (polished or brown) - one cup;
- water - two glasses;
- two tablespoons of vegetable oil.
Cut chicken breast into cubes, fry with 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, which gives not only a beautiful figure, but also good health and good health.