Proper nutrition for weight loss

There is hardly a person who would not want to have an ideal figure. And most often, to achieve it, it is necessary to get rid of excess deposits of fatty tissue. Of course, you can torture yourself in the gym until you faint, or you can constantly sit on all kinds of diets, arrange fasting days or practice fractional meals.

But everyone who has faced the problem of being overweight knows how difficult it is to lose pounds and how quickly they return. Fortunately, there is a relatively easy way to lose weight once and for all - this is the so-called proper nutrition. Moreover, it is easy to modify it both for weight loss and for fixing weight or even gaining it if necessary.

The essence and basics of nutrition

So what constitutes proper nutrition? This is practically a whole worldview that is based on the expedient approach to eating. There will not be any hard taboos or restrictions, but there are a number of principles that will help you better understand this food system:

1. The principle of thermodynamics. It would seem, where does the term from the school curriculum in physics? Oddly enough, but the human body also obeys these laws. So, proper nutrition implies strict adherence to the rule: a person should receive only that amount of energy that can be expended.
2. The principle of chemical compatibility. Yes, yes, and the chemistry lessons were also not in vain. In this case, the individual characteristics of each organism should be taken into account. Surely, after all, many have come across a physical intolerance to certain diets or "healthy" foods like exotic fruits or even banal citrus fruits and eggs. In a proper diet, you need to eat only what your body “loves”. Therefore, if spinach and broccoli suddenly make you nauseous, but banal beans go with a bang without any consequences, then these very dietary foods should be excluded from the diet and such legumes saturated with polysaccharides should be left.
3. The principle of fractional nutrition. Anyone who has ever been on a diet or thought about healthy eating is familiar with this principle. But few people know what it is based on. The fact is that the body is not able to absorb more than five hundred calories at a time. Everything from above will be “deposited” in the most problematic area of ​​your body. This is why eating five to six meals a day is the healthiest. In addition, if the body does not remain without food for a long time, it will not have the desire to “put aside a little in reserve” in case of “hungry time”.

Rules and diet

So, we figured out the basic principles of proper nutrition. The next question that usually worries those who want to lose weight: where to start. Perhaps, the most correct thing would be to go to your doctor and undergo an examination to find out if your body is lacking in any substances, and to find out about all possible health problems. This will allow you to choose the most suitable diet for you.

The quantity and quality of food

The next step is to follow the rules of proper nutrition, until you reach your desired weight:

1. Daily calorie intake. With proper nutrition for weight loss, the daily calorie intake should be reduced by an average of 15-20 percent. But in no case do not lower it below 1500. Because research by scientists has shown that prolonged use of less energy is detrimental to the body. This is especially true for women, as it is fraught with hormonal disorders.
2. The ratio of proteins, fats and carbohydrates. For the normal functioning of the body, the intake of both proteins and fats with carbohydrates is necessary. But depending on the activity of the lifestyle and profession, their number may vary. And although the ratio of 1 part of protein to one part of fat and three parts of carbohydrates is considered a classic ratio, it would be more reasonable to calculate your individual intake rate. There are many similar online calculators on the Internet.
3. Water. Normal body function is impossible without sufficient fluid. And ideally, it should be table mineral water or purified (at least one and a half liters per day). It is better not to consume sugary and carbonated drinks or to minimize their intake. Try to distribute the flow of fluid evenly throughout the day. The only exception is morning, which should be started with two or three glasses of water. Some add lemon juice with honey to it. However, this is only suitable for those who do not have problems with peptic ulcers or acidity.

Meal mode

1. Diet. As mentioned above, during the day you should not have five meals. This will speed up your metabolism and reduce the likelihood of fat storage, but try to distribute calories so that they are maximized for the first meal and minimal for the last.
2. Variety of menus. Proper nutrition is based on the intake of all the necessary trace elements from food. Therefore, it is advisable to regularly change the products used and dishes made from them. Don't be afraid to experiment. Moreover, such "changes" will allow you to get used to the new power system much faster.
3. Cooking methods. Proper nutrition pleases with the fact that it allows a variety of ways to prepare food. Most importantly, try to cut back on fried foods. Give preference to baking in the oven or steaming. Moreover, there are many delicious recipes. And spices and various sauces will make food more tasty (see more below).
4. "Unloading" meals. It is certainly hard to give up old eating habits. And just sometimes you want such harmful and high-calorie "goodies". This psychological barrier is usually the most difficult to break. So if you can't, then just allow yourself to eat something “like” a couple of times a week instead of one of the meals. But try not to have this reception in the evening.
5. Sleep. The regimen is necessary not only for eating food, but also for sleeping. Because in the case of regular sleep deprivation, the body begins to produce stress hormones that trigger unhealthy weight gain.
6. Sport. Proper nutrition is simply impossible without physical activity. Even if you do not have the time or opportunity to visit the gym, then set aside at least 20-30 minutes a day for a banal warm-up, like in physical education classes at school. This will again help speed up your metabolism, plus it will allow your skin and muscles to stay taut despite losing mass.
7. Weight loss rate. Eating the right diet for weight loss is not an express diet. This allows it to be used even by nursing mothers. However, you should take into account that a loss of no more than two kilograms per week is considered healthy. So please be patient. But this speed will prevent the appearance of sagging folds of the skin with a large initial weight.

What can and cannot be eaten?

So we got to what foods can be eaten with proper nutrition for weight loss. And you will be pleased with this list. Because there are very few prohibitions as such. Even salt can be eaten, although it is still advisable to gradually reduce its amount or use ground algae.

Vegetables and fruits

Many diets oppose the consumption of fruit because of the fructose it contains. There are no such restrictions in proper nutrition. But you yourself should understand that this does not mean permission to uncontrollably eat the same bananas or grapes. Just try to do it as a separate meal. It is best to eat them before sixteen o'clock. Then the resulting glucose will have time to be completely consumed by the body.

Nuts are very high-calorie foods, but at the same time, they are very useful. Nuts contain selenium, they are full of vitamins and nutrients. So do not try to give them up. Just make it a rule to eat no more than a handful.

But vegetables can be eaten throughout the day. The fiber they contain improves digestion, and when raw or baked, they retain the maximum amount of nutrients. Of course, you can stew them and sometimes even fry them, but it is advisable to eat some of them raw at least once a day.

A lot of controversy among adherents of a healthy lifestyle is caused by potatoes. Mainly due to the fact that it has a fairly high starch content. But this does not mean that it is strictly forbidden to eat it if you decide to lose weight. If potatoes are cooked in their skins, the calorie content is quite low. For example, baked potatoes without oil have only 60 calories.

Greens can be eaten safely and without any restrictions. Choose something to your liking and add to salads, soups, or simply mix with yogurt for delicious sauces. But legumes are a rather specific product due to their high content of polysaccharides. It is they who provoke bloating. Moreover, they are just a storehouse of vegetable proteins and useful microelements. Therefore, focus on the reaction of your body.

Meat and fish

Proper nutrition allows the consumption of almost all types of meat. The only exceptions are fatty varieties. Although here it all depends on the cooking method. For example, when baking on a wire rack, excess fat will drain off, reducing the total calorie content. But if initially the excess weight is too great, then it is better to limit yourself to light and dietary varieties. Chicken breast, rabbit, quail, or veal are ideal.

As for the use of fish with proper nutrition, then in some sources you can find information that for weight loss it is necessary to abandon fatty fish. But this is a fundamentally wrong statement. Because these fats are necessary for the synthesis of phospholipids, without which the normal functioning of the brain is impossible. So fish can and should be eaten. It is simply advisable to boil or bake it, and not fry it in oil.

Seafood is characterized by the fact that the protein contained in them is absorbed by the body by almost 80%. They are definitely a dietary product. But this does not apply to the various snacks made from them.

Cereals and pasta

Porridge is another product necessary for the body, which can saturate it with so-called long carbohydrates. Unlike their “fast counterparts”, they take a long time to digest and absorb, allowing you not to feel hunger. That is why oatmeal for breakfast is so loved by supporters of a healthy lifestyle.

You can eat pasta too. And don't be surprised. There is just a small nuance here. They must be made from durum wheat. Therefore, carefully read the composition on the packaging before purchasing. Such pasta, along with cereals, are sources of long carbohydrates and contain fiber. The same can be said for Italian pasta. If we talk about the same fettuccini, then they, among other things, contain vitamins and useful trace elements.

Baking and pastry

Of course, flour products are far from the most useful or necessary products for the body. Therefore, try to keep their use to a minimum. Ideally, no more than once or twice a week. And again, do not forget that it is advisable to eat high-calorie foods before 16.00.

The story with sweets is the same as with flour products: everyone loves them, but there are practically no useful ones among them. The only exception is dark chocolate. Try to phase them out or replace them with honey and sugary fruits. By the way, on the Internet today you can find many recipes for healthy "sweets", for example, baked apples with honey or fruit salads with yogurt.

Fats

Those who first start to get involved in calorie counting often completely abandon vegetable fats due to the very high calorie content. But do not forget that the assimilation of vitamins such as A, E or D is impossible without them. However, there are several nuances here. If you strive to help the body as much as possible in the process of getting rid of excess "accumulations", then use polyunsaturated oils. These include cold-pressed olive oil, linseed oil, sesame oil, etc.

Animal fats contain cholesterol. But don't be scared. It is an irreplaceable product from which the cells of our vessels are “built”. But the formation of not unknown "plaques" occurs due to its excess and low mobility. Therefore, it is unreasonable to completely abandon animal fats, it is just necessary to control their consumption and not forget about the need for physical activity.

Dairy and fermented milk products

You shouldn't have much difficulty here. Of course, it is better to refuse cream, and choose skim milk. The same goes for yoghurts, kefir and cottage cheese. The lower the calorie content, the better. And be sure to look at the expiration dates. Anything that they promise to "save" for more than two weeks is undesirable to buy. And in any case, do not take anything if more than 2-3 days have passed since the release. As for cheese, it is a fairly high-calorie product. Therefore, it is better to refuse the same soft varieties. Try to choose unsalted sheep cheese or varieties with a fat content of no more than 45%. It is undesirable to refuse cheeses, because they are a powerful source of calcium for the body.

Most people are too used to seasoning food with different sauces. And it's also good if it's just ketchup and not mayonnaise. Naturally, this is not the best choice for a diet. Try to use no preservatives in tomato sauces or mustard. Their mayonnaise-based counterparts must be discarded. If this is very difficult, then they can be replaced with yogurt-based sauces (at the bottom of the article you can find some low-calorie recipes).

Alcohol

Another popular product that is undesirable if you want to lose weight. And in this case, one should not appeal to slender French people who cannot imagine eating without a glass of wine. Because in the post-Soviet space, rarely does anyone limit themselves to that notorious one glass. Plus, any "libations" not only disrupt intestinal motility and wash out vitamins and minerals, but are also accompanied by abundant feasts or the consumption of snacks and chips.

Features of nutrition for weight loss

The understanding of proper nutrition for weight loss will not be complete if you do not take into account some differences in the preparation of menus for men and women. This is not to say that it will be radically different, but nevertheless, some nuances should be taken into account. These differences are based mainly on the physiological and hormonal characteristics of the opposite sexes. Let's take a closer look at this situation.

Men

Perhaps it is no secret to anyone that men have more muscles, and metabolic processes are often faster. On the one hand, this is good, because it allows you to quickly lose "accumulated" calories. However, there are also not very pleasant consequences. So, for example, fatty tissue in men is deposited mainly in the upper abdomen, which over time can lead to organ obesity and heart attack.Therefore, it is especially important for men to monitor their weight.

With regards to proper nutrition for men, it is worth paying special attention to the fiber and protein content in the diet. And if it is desirable to increase the amount of the former, since most representatives of the strong half are rarely fond of eating vegetables, then it is better not to consume protein in an amount greater than 1-1.5 grams per kilogram of weight. The exception is the presence of great physical activity. Otherwise, there is a risk of impairing the functioning of the kidneys and / or liver.

Women

A huge number of articles have been written about the problems of losing weight for women. And the most common problem is the rapid "return" of weight lost during diets. This is due to the hormonal characteristics of the female body, when a sharp restriction in the amount of calories consumed leads to stress. And this, in turn, provokes the body to "" stock up "in case of a repetition of this. The second common problem is hormonal disruptions, up to infertility due to too low fat and essential substances in the diet.

That is why proper nutrition for women is the most rational method of losing weight. There will be no sudden stress or lack of micronutrients. Of course, weight loss, unfortunately, will be somewhat slower than in men, all other things being equal, but there will be no saggy skin or a hysterical desire to eat something tasty.

And do not forget that eating fats is simply necessary, and attempts to cut the daily calorie intake below one and a half thousand can help speed up the process of losing weight, but they will not add any health or consolidation of the results obtained.

Menu for the week

As mentioned above, there is no strict diet or menu in proper diet for weight loss. You can, at your discretion, replace foods with more favorite, available or necessary for the body. But in any case, try to eat higher-calorie and carbohydrate-rich foods during the first three meals, leaving the protein and "lighter" part for the evening.

Healthy recipes

We tried to find several interesting and tasty recipes that will diversify the menu of proper nutrition for weight loss. By the way, the products included in them are interchangeable. That is, you can exchange meat for fish or celery for parsley root or selera. Most importantly, even healthy food can be delicious food.

Sauce recipes

As promised, below are several yogurt-based sauces that will help lovers of mayonnaise and smoked meats more easily switch to proper nutrition. One condition is that yogurt should be natural and low in calories:

1. Spicy meat sauce... You will need a glass of yogurt, a clove of garlic, and half a teaspoon each of curry and ground paprika. For cooking, you need to grind the garlic with a little salt and spices, gradually adding yogurt. Just a spoonful of such a sauce will completely change the taste of the most bland meat, even just steamed without any additives.
2. Light sauce for vegetable salads... You will need a glass of yogurt, a teaspoon of mustard, and some lemon juice. All components must be thoroughly mixed and the vegetable dressing is ready. By the way, it goes very well with fish dishes. Its main advantage is that it is completely self-sufficient even without salt.
3. "Summer" sauce for grilled fish or vegetablese. For this sauce, mix yoghurt with a small clove of garlic and a grated celery root. You can add a pinch of salt.
4. Spicy sauce for vegetables and meat. This version of the sauce can also be used as a marinade for baking. However, it goes very well with vegetables. To do this, just mix a teaspoon of honey with a tablespoon of balsamic vinegar, a couple of tablespoons of French mustard and olive oil.

Greek soup with tomatoes and lentils

Ingredients:

• veal - 300 grams;
• sweet peppers - 4 pieces;
• one carrot;
• one onion;
• half a glass of lentils;
• a teaspoon of turmeric;
• 4 large tomatoes;
• greens to taste;
• chilli to taste
• olive oil;
• lemon;
• sea ​​salt.

Preparation:

1. Cut the veal into thin strips and send to cook.
2. Rinse lentils and add to veal broth.
3. Chop bell peppers and onions.
4. Remove the skin from the tomatoes and rub them through a sieve.
5. Grate the carrots on a coarse grater.
6. Grind the chili peppers.
7. Spread the onion in a little olive oil.
8. Send onions and vegetables to the soup.
9. Season with salt and turmeric.

The soup should be as thick as Ukrainian borscht. Serve in portions by adding chopped herbs and squeezing out a little lemon juice.

Chicken pastroma

Ingredients:

• one chicken breast;
• low-fat milk;
• sea ​​salt;
• a spoonful of natural honey;
• a small clove of garlic;
• two tablespoons of olive oil;
• ground paprika;
• nutmeg;
• hot pepper to taste.

Preparation:

1. Put the whole fillet in a container and pour over the salted milk.
2. Leave the meat in the marinade for at least four hours. Can be done at night.
3. Drain the breast and pull it tightly in several turns with a string, giving a “sausage” shape.
4. Spread with a mixture of honey, garlic, spices and oil.
5. Send to an oven heated to at least 250 degrees.
6. Turn off the heat after twenty minutes.
7. Wait for the oven to cool completely and then remove the meat.

Serve in portions with fresh vegetable salads.

Seafood cocktail

Ingredients:

• fish fillet - 200 grams;
• peeled shrimp - 100 grams;
• peeled squid carcass - 100 grams;
• mussels - 100 grams;
• olive oil;
• a clove of garlic;
• ground black pepper;
• dry basil;
• lemon;
• greens to taste.

Preparation:

1. Cut the fish fillet and squid into slices.
2. Mix together the juice of half a lemon, a teaspoon of ground basil, black pepper to taste, salt and a little olive oil.
3. Mix seafood with the resulting marinade and leave for 15-20 minutes.
4. Heat some olive oil in a heavy-bottomed pan and fry the chopped garlic in it until a rich garlic aroma is obtained.
5. Remove the garlic from the pan.
6. Put the seafood in a pan and fry, stirring occasionally for 7-10 minutes.

Sprinkle the finished cocktail with herbs to taste and sprinkle with lemon juice.

Feedback and advice

If you decide to read reviews on the Internet about the influence of proper nutrition on the processes of losing weight and the body as a whole, then you will be pleasantly surprised by the unanimity that both doctors and ordinary people show in this matter:

• proper nutrition has no contraindications;
• it can be used even during lactation;
• general health improves;
• problems with skin, hair and nails disappear;
• reduces cellulite;
• there are no time limits;
• it is the only nutritional system that can be used throughout life without harm to health;
• at first it is very difficult to give up white flour products and store sweets, but after two or three weeks taste preferences begin to change towards healthier food;
• the Internet is simply replete with not only healthy, but also really tasty dishes, so the risk of “breakdowns” is quite low;
• proper nutrition is suitable for the whole family, without age restrictions;
• sports activities significantly improve the result;
• you need to be patient, since there will be no quick results.

How to eat after losing weight?

And now the most important question: how long should proper nutrition for weight loss last? You will like the answer, because you can adhere to all the rules without risk to health until you reach the desired weight. After that, it is enough just not to exceed the daily calorie intake. That is why there are no strict rules for getting out of proper nutrition. Rather, it should be said that, in principle, you should not leave it.;)

But if you still decide to return to your old eating habits, then just follow the standard system for all diets. When high-calorie, flour and confectionery products are introduced into the diet gradually. The slower this process takes place, the better the results will be recorded.

And finally, I would like to repeat the words written above that proper nutrition is not just another diet, but a whole worldview.

Because it's impossible to start making your diet healthy and just stop there. Usually, after that, people begin to play sports more actively, and in principle they become more successful. And the point is not even the lost pounds, but the fact that a healthy person is much happier, stronger and more purposeful.

Watch the video: Healthy Eating - Portion Control (November 2024).