Proper diet for losing weight - basic rules

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

Healthy diet rules for losing weight

1. The main rule of a healthy diet for weight loss is not fasting, but a balanced diet. Fasting can lead to dramatic weight gain. This example is often seen after completing many diets.
2. You can't overeat. Overeating causes obesity.
3. You shouldn't drink food. It is best to drink water twenty minutes before meals.
4. Natural products should be given preference. Avoid foods that contain unnatural food additives.
5. You should not completely exclude fats, since their lack slows down the absorption of vitamins that are involved in metabolic processes.
6. It is important to adhere to the diet, that is, the daily meal should be taken at the same time.
7. Eliminate fried foods, replacing them with cooked, baked, or steamed foods.
8. Drink at least two liters of water a day.
9. Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, between which there should be light snacks.
10. Breakfast should be the highest calorie meal of the day and dinner the lightest.

Select products

Adequate nutrition is a prerequisite for weight stabilization and maintaining health. Therefore, it is necessary to choose the right diet. For maximum results in losing weight, it is necessary to completely eliminate high-calorie foods that contribute to fat accumulation:

• Confectionery and flour products.
• Crisps.
• Smoked meat that is high in spices, fats and excessive salt.
• Instant mash with starch and various flavor enhancers.
• Chocolate with less than seventy percent cocoa.

Proper diet eliminates large amounts of salt because it retains fluid in the body. Therefore, you should limit your consumption of salty foods.

For weight loss, give preference to low-calorie foods that improve digestion, reduce fat and reduce appetite:

• Olive oil helps remove toxins from the liver and break down fats quickly, has the ability to reduce appetite.
• Buckwheat helps suppress hunger, improve digestion, and lower cholesterol levels.
• Oatmeal for a long time satisfies hunger, promotes the elimination of toxins due to the fiber contained in the composition.
• Ginger is known for its remarkable metabolism stimulating properties, which are especially important for weight loss. It is used in many diets.
• Hot spices, especially chili peppers. They stimulate perspiration, which is an important factor in losing weight.
• Garlic improves digestion and lowers cholesterol.
• Small amounts of nuts will help you lose weight as they suppress your appetite.
• Dark chocolate with a cocoa content of over seventy percent, which stimulates blood circulation. Chocolate should not contain any additives: nuts, raisins, etc.
• Honey reduces appetite and improves digestion.
• Of the fruits, pineapple and kiwi, lemon and other citrus fruits are particularly notable for their fat-burning properties, which also reduce appetite.
• Vegetables are low-calorie foods that are high in vitamins and minerals, as well as fiber.
• Mushrooms prevent the formation of cholesterol and cleanse toxins.
• Fermented dairy products, especially kefir, are necessary to cleanse the body and normalize digestion.
• Green tea speeds up metabolic processes.
• A glass of red wine before meals significantly reduces appetite.

diet

Proper nutrition requires regular intake of the required amount of nutrients:

1. Proteins are needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
2. Carbohydrates are usually divided into simple (easily digested) and complex (indigestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored as fat. Complex carbohydrates found in fruits, vegetables, and breads are beneficial for the body.
3. Fats are necessary for good nutrition, but in limited quantities - the daily dose is no more than thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, lower cholesterol. Vegetable oils are sources of unsaturated fats. Animal fats, meat, lard, increase cholesterol levels.
4. Vitamins stimulate metabolic processes and increase the body's resistance. Therefore, the diet should include fruits and vegetables. Vitamins A, B and C, which support the absorption of food, are particularly important for weight normalization.

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.

Everyone needs a certain amount of calories, depending on their body structure and lifestyle, on average this amount is around 1, 300 calories per day. The daily calorie intake is used to determine:

1. The amount of protein is taken at two grams per kilogram of weight. For example, take a body weight of 60 kilograms and multiply it by 2, we get 120 grams, multiply by four, since one gram of protein equals four calories, we get 480 calories - this is the daily protein intake.
2. The amount of carbohydrates is calculated with 2. 5 grams per body weight, we get 150 grams. We multiply by four, because one gram of carbohydrates is equal to four, we get 600. In this case, the proportion of simple carbohydrates (sugar, honey) should not be more thanbe ten percent.
3. Then we add the two sums obtained - 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
4. With a daily calorie requirement of 1, 300 calories, fat has 220 calories, which is around 24 grams, because one gram of fat is nine calories. This corresponds to the main rule of losing weight - the amount of fat should not exceed twenty percent of the daily calorie content.

Finding the calorie content of individual foods using special tables that can be found both on the Internet and in many cookbooks is not difficult, but calculating the calorie content of various cooked dishes becomes more difficult. To do this, you need to add the calorie content of all the products that make up the dish. And calculate how many calories are per serving.

To calculate the calorie content of ready-made porridge boiled in water, you need the amount of boiled cereal, e. g. and multiplied by the calorie content of one gram of dry grain.

Energy saving plan for every day

The daily calorie volume is distributed over the day:

• Breakfast 25 percent;
• Lunch 30 percent;
• Dinner 20 percent;
• Snacks between meals 25 percent.

The breaks between meals should not exceed four hours. So if breakfast falls at 7: 00 a. m. and lunch falls at 1: 00 p. m. , the snack should be between ten and eleven o'clock. The afternoon snack should be no later than 4: 00 p. m. and dinner three hours before going to bed.

Menu for the week

1. Breakfast should contain protein-rich foods: boiled or scrambled eggs, cottage cheese, meat, as well as muesli, vegetables, rye bread, cheese, tea. From fruits, apples or pears can be used.
2. Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruit or dried fruit.
3. Lunch: soup, meat or fish, mushrooms, vegetables, bread.
4. Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
5. Dinner: fish or vegetable casserole, poultry, cottage cheese, fermented baking milk, varenets, kefir or yogurt.

As an effective menu for losing weight, developed for almost a week, you can use the method of separate nutrition, which is characterized by the separate use of proteins and carbohydrates:

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

Menu for a month

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, quark or yoghurt.

Tuesday

• Breakfast: muesli, 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: soup with meatballs without potatoes, vegetable stew, ham, tea.
• Between main meals: nuts - some pieces, yogurt, fruit salad, cookies.

Thursday

• Breakfast: cottage cheese casserole, toast, juice or tea.
• Lunch: borscht, chicken schnitzel, buckwheat, compote.
• Dinner: chicken fillet, vinaigrette, tea.
• Between main meals: apple, yoghurt, 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 main meals: kefir, banana, cottage cheese, cocoa.

Saturday

• Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, milk tea.
• 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 required. In this way you can cleanse the body of unnecessary toxins and relieve the cardiovascular system. To prevent weight gain, it is recommended to do the fasting days twice a month. And for weight loss - once a week. Preferably on the same day.

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

1. Kefir diet. Only kefir is used as food during this time. Up to two liters are drunk in six cans during the day.
2. Apple diets. Two kilograms of apples are eaten a day.
3. On cucumber fasting days, one and a half kilograms of cucumbers are used in five receptions.
4. Fasting days with juices, the volume of which is about two liters. Vegetable juices are preferred.

The right nutritional recipes

Salads

1. Celery and coleslaw. 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, stir and let it steep. Decorate with herbs.
2. 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. Season with pepper, pour vegetable oil and lemon juice over them, sprinkle with herbs.

Main course

1. Bonn soup for burning fat. For the soup you need celery root, cabbage forks, four tomatoes, six small onions, three peppers, salt and spices as you like. Finely chop the vegetables, add water and cook until soft. Add spices and spices, soy sauce can be used instead of salt.
2. 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 and fry until golden brown with the onions and carrots. Sprinkle with flour and water to cover the ingredients. Simmer over low heat for about two hours. Add the chopped paprika and broccoli, season with salt and pepper and simmer for another half an hour. Sprinkle with herbs before serving.

dessert

1. 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 milk with semolina, let stand briefly. Whisk the eggs with the sweetener and salt. Mix all the ingredients, if you want, you can add berries or fruits. Pour into a mold greased with butter and sprinkled with semolina and place in the oven preheated to one degree for 35 minutes.
2. Baked apples with cinnamon and honey. Core the apples and fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle with chopped nuts. Put the finished apples in a baking dish. Top up with water until half of the apples are reached. We put in an oven preheated to two hundred degrees for 20 minutes.

How to supplement proper nutrition

A healthy diet should contain adequate amounts of vitamins and minerals. They are particularly poor in the cold season. Therefore, you need to take vitamin and mineral supplements in addition.

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

Lightning tips

1. Drink a glass of water every morning half an hour before breakfast. This prepares the stomach for the meal.
2. Exercise is best done before breakfast.
3. The more thoroughly you chew the food, the faster you will feel full.
4. If you are hungry, have a glass of water; we often mistake the usual thirst for something to eat.
5. Of the fruits, bananas and mangoes are the most high-calorie, so it is better not to use them during intense weight loss.
6. Use soy sauce as a salt substitute. It has the property of rapid saturation.
7. Limit fried foods.
8. Do not forget about the days of fasting.