Good nutrition for weight loss - basic rules

9 January 2022

The formation of excess weight is influenced by the rate of metabolic reactions, which is an individual characteristic of a person, as well as the diet. Slow metabolism, combined with poor diet, causes fatty deposits, which not only damage the figure, but also the health of the whole body. You can normalize metabolic processes by properly balancing the diet and excluding foods that are harmful to the body.

Rules of healthy eating to lose weight

The main rule of a healthy diet for weight loss is not fasting, but a balanced diet. Fasting can lead to a dramatic increase in weight. This example is often seen after the end of many diets.
You can't overeat. Too much food causes obesity.
You shouldn't be drinking food. It is best to drink water twenty minutes before meals.
Preference should be given to natural products. Eliminate foods that contain unnatural food additives.
Fat should not be completely excluded, their absence slows down the absorption of vitamins involved in metabolic processes.
It is important to follow the diet, that is, the daily meal should be at the same time.
Eliminate fried foods, replace them with boiled, baked or steamed foods.
Drink at least two liters of water per day.
Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, between which there should be light snacks.
Breakfast should be your most caloric meal of the day and the lightest dinner.

Choose products

Adequate nutrition is a prerequisite for stabilizing weight and maintaining health. Therefore, the diet must be selected correctly. To achieve maximum results in the process of losing weight, it is necessary to completely eliminate high-calorie foods that contribute to the accumulation of fat:

Confectionery and flour products.
Chips.
Smoked meats, which include sausages that contain many spices, fats, and excessive amounts of salt.
Instant porridge containing starch and various flavor enhancers.
Chocolate containing less than seventy percent cocoa.

Good nutrition removes large amounts of salt because salt retains fluids in the body. Hence, you should limit the intake of salty foods.

To lose weight, you need to give preference to foods that are low in calories, foods that help improve digestion, break down fat and reduce appetite:

Olive oil helps to remove toxins from the liver and the rapid breakdown of fat, has the ability to reduce appetite.
Buckwheat helps suppress hunger, improve digestion and lower cholesterol.
Oatmeal satisfies hunger for a long time, promotes the elimination of toxins due to the fiber included in the composition.
Ginger is known for its remarkable metabolism boosting properties, which is especially important for weight loss. It is used in many diets.
Hot spices, especially chili peppers. They stimulate sweating, an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
Small amounts of nuts help with weight loss because they suppress appetite.
Dark chocolate with a cocoa content of over seventy percent, which accelerates blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
Honey reduces appetite and improves digestion.
Among fruits, pineapple and kiwi, lemon and other citrus fruits stand out especially for their fat-burning properties, which also reduce appetite.
Vegetables are low-calorie foods rich in vitamins and minerals, as well as fiber.
Mushrooms prevent the formation of cholesterol and cleanse toxins.
Fermented dairy products, especially kefir, are needed to cleanse the body and normalize digestion.
Green tea speeds up metabolic processes.
A glass of red wine before a meal significantly reduces appetite.

Diet

Good nutrition requires a regular intake of the required amount of nutrients:

Proteins are necessary for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are generally divided into simple (easily digestible) and complex (indigestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. The complex carbohydrates found in fruits, vegetables and bread are beneficial for the body.
Fat is necessary for good nutrition, but in a limited amount - the daily intake does not exceed thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, lower cholesterol levels. Vegetable oils are sources of unsaturated fats. Animal fats, meat, lard increase cholesterol levels.
Vitamins stimulate metabolic processes and increase the resistance of the body. Therefore, the diet should include fruits and vegetables. For the normalization of weight, vitamins A, B and C are especially important, as they facilitate the absorption of food.

In addition, vegetables and fruits contain fiber - the most important component in cleaning the stomach and intestines from harmful substances, which is very important for weight loss.

Depending on the characteristics of the body and lifestyle, everyone needs a certain amount of calories, on average this amount is about 1, 300 calories per day. Based on the daily calorie intake, it is determined:

The amount of protein is taken at the rate of two grams per kilogram of weight. For example, take a body weight of 60 kilograms and multiply by 2, we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - that's the daily protein intake.
The amount of carbohydrate is calculated on the basis of 2. 5 grams per body weight, we get 150 grams. We multiply by four, becausea gram of carbohydrates is equal to four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add the two sums received - 480 and 600, we get 1080. This is the amount of protein and carbohydrate per day.
Based on a daily calorie requirement of 1300, fat contains 220 calories, or about 24 grams, because one gram of fat is equal to nine calories. This corresponds to the main rule for weight loss - the amount of fat should not exceed twenty percent of the daily calorie content.

It is not difficult to find out the calorie content of individual foods with the help of special tables that can be found both on the Internet and in many cookbooks, but the calculation of the calorie contentof various cooked meals will be more difficult. To do this, you need to add up the calorie content of all the products that make up the dish. And calculate the number of calories per serving.

To calculate the calorie content of ready-made porridge cooked in water, you need the amount of cooked cereal, for example, divide one hundred grams by three (the number three is taken from the factthat the mass of cooked cereals increases three times) and multiplied by the calorie content of one gram of dry cereal.

Diet plan for every day

The daily volume of calories is distributed throughout the day:

breakfast 25%;
lunch 30 percent;
dinner 20 percent;
snacks between meals 25 percent.

Breaks between meals should not exceed four hours. So, if breakfast falls at 7: 00 a. m. and lunch at 1: 00 p. m. , the snack should be between ten and eleven. Afternoon snack should be no later than 4: 00 p. m. and dinner three hours before bedtime.

Menu of the week

Breakfast should include protein foods: hard-boiled or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. From fruit, apples or pears can be used.
Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruit or dried fruit.
Lunch: soup, meat or fish, mushrooms, vegetables, bread.
Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
Dinner: casserole of fish or vegetables, poultry, cottage cheese, baked fermented milk, varenets, kefir or yogurt.

As an effective menu for weight loss, designed for almost a week, you can use the separate nutrition method, which is distinguished by the separate use of protein and carbohydrates:

day: protein (chicken meat, eggs, squid) and vegetables.
day: only protein - meat, fish, cheese.
day: only carbohydrates - honey, fruits and vegetables, oatmeal, rice, pasta.
day: unloading - tea, vegetables.

One month menu

Monday

Breakfast: buckwheat porridge, vegetable salad, tea.
Lunch: chicken soup, vegetables, compote.
Dinner: vegetable salad, fish, bread, tea.
Between main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

Breakfast: cereals, yogurt, fruit.
Lunch: vegetable soup, baked fish with rice, vinaigrette, compote.
Dinner: lean meat, vegetable salad, tea.
Between main meals: cottage cheese with low-fat sour cream or yogurt.

Wednesday

Breakfast: oatmeal with apple, tea.
Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
Dinner: meatball soup without potatoes, vegetable stew, ham, tea.
Between main meals: nuts - a few pieces, yogurt, fruit salad, cookies.

Thusday

Breakfast: cottage cheese casserole, toast, juice or tea.
Lunch: borscht, chicken cutlet, buckwheat, compote.
Dinner: chicken fillet, dressing, tea.
Between the main meals: apple, yogurt, nuts, dried fruits.

Friday

Breakfast: rice porridge, dried fruits, tea.
Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
Between the main meals: kefir, banana, cottage cheese, cocoa.

Saturday

Breakfast: scrambled eggs, salad of fresh vegetables, a slice of bread, tea with milk.
Lunch: vegetable soup, chicken, vinaigrette, compote or juice.
Dinner: beef stew with broccoli, juice or tea.
Between main meals: pineapple, yogurt, cottage cheese with sour cream.

Sunday

Breakfast: oatmeal porridge, fruit, tea.
Lunch: buckwheat soup, meat, vegetables, juice.
Dinner: squid with vegetables.

Between meals: toast, unsweetened crackers, fruit or vegetable juice, fruit, yogurt or tea.

Fasting days

Fasting days are recommended for everyone to improve their health, whether or not weight control is necessary. it allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. In order to avoid weight gain, it is recommended to apply the fasting days twice a month. And to lose weight - once a week. Preferably the same day.

There are several types of fasting days. The most popular are:

Kefir diet. During this period, only kefir is used for food. In six doses, up to two liters are drunk during the day.
Apple diets. Two kilos of apples are eaten per day.
On cucumber fast days, one and a half kilograms of cucumber is used in five receptions.
Fasting days with juices, the volume of which is about two liters. Vegetable juices are preferred.

Good nutrition recipes

Salads

Celery and cabbage salad. Ingredients: 4 stalks of celery, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil is possible), lemon juice, parsley or dill. Combine chopped cabbage and celery, finely chopped cucumber and onion. Season with the juice of half a lemon and olive oil, mix and let infuse. Decorate with herbs.
Mushroom salad for weight loss. For cooking you will need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper. Boil the peeled mushrooms in salted water, finely chop them. Pepper, pour in vegetable oil and lemon juice, sprinkle with herbs.

Main dishes

Bonn soup for fat burning. For the soup, you need celeriac, cabbage forks, four tomatoes, six small onions, three peppers, salt and your choice of spices. Finely chop the vegetables, add water and cook until tender. Add seasonings and spices, soy sauce can be used in place of salt.
Beef with broccoli. Ingredients: 500 grams of beef, two onions, two carrots, 300 grams of broccoli, two peppers, salt, black pepper, flour. Cut the meat into small pieces, brown it with the onions and carrots until golden brown. Sprinkle with flour and water to cover the ingredients. Simmer over low heat for about two hours. Add the chopped peppers and broccoli, season with salt and pepper and simmer for another half an hour. Sprinkle with herbs before serving.

desserts

Cottage cheese casserole. 250 grams of cottage cheese, 1 tablespoon of sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons of semolina and 100 milliliters of milk. Mix the milk with the semolina, leave to stand for a while. Beat eggs with sweetener and salt. Mix all the ingredients, if desired, you can add berries or fruits. Pour into a buttered mold and sprinkled with semolina and put in a preheated oven at degrees for 35 minutes.
Baked apples with cinnamon and honey. Empty the apples, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle chopped walnuts on top. Place the finished apples in a baking dish. Fill with water until it reaches half of the apples. We put in an oven preheated to two hundred degrees for 20 minutes.

How to supplement good nutrition

A healthy diet should contain sufficient amounts of vitamins and minerals. They are particularly deficient in the cold season. Therefore, you also need to take vitamin and mineral preparations.

An important condition for achieving results in the fight against extra pounds is an integrated approach. It is not only good nutrition, but also an active lifestyle, regular walks in the fresh air, exercise, the use of various massage methods>and slimming baths.

Quick tips

Every morning, half an hour before breakfast, drink a glass of water. It will prepare the stomach to eat.
It is best to exercise before breakfast.
The more carefully you chew the food, the faster the satiety will come.
If you are hungry, drink a glass of water, habitual thirst is often confused with the urge to eat something.
Among fruits, bananas and mangoes are the most caloric, so it is best not to use them during a period of intense weight loss.
Use soy sauce as a salt substitute. It has the property of rapid saturation.
Limit fried foods.
Remember the fasting days.