Proper nutrition is the basis not only for weight loss, but also for the normal functioning of the body. People have different attitudes towards this type of diet, but one thing cannot be denied - it is very effective. Many nutritionists note that a proper balanced diet helps to get rid of excess weight without stressing the body.
Correct diet menu for weight loss for every day
To switch to the right diet, you must first decide how to create a new diet, how to correctly calculate the required amount of nutritional supplements, and will this diet help you lose weight?
A proper nutrition menu is one of the main helpers in the fight against extra pounds. When switching to it, the first step is to remove all fast carbohydrates from the diet, for example, sweets or buns. 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. With fractional meals, a person can maintain a feeling of fullness and not overeat.
Food is the basis of life for all living organisms; with food we get not only energy, but also vitamins and trace elements. Fats and carbohydrates are the materials the body needs to restore performance. Protein is a structural component that is important for muscles.
A person can gain extra pounds if more carbohydrates are consumed with food than the body uses for vital activity and physical activity. With proper nutrition, a balance between energy value and energy expenditure will be maintained throughout the day.
How to lose weight without harming your health is another question that concerns many people. Losing weight with strict diets bordering on starvation is always a great stress for the body. You can bring your weight back to normal, and at the same time not only not harm your health, but also improve its condition with the help of a proper diet. Unlike diets, PN does not lead to nutrient deficiencies and does not greatly limit a person's food choices. However, you should not assume that proper nutrition is only one stage in weight loss. In fact, it should become your way of life. Only in this case you can lose weight and constantly maintain the desired weight.
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 binge eating, stress eating, eating fatty foods before bed, etc. In such cases, it is necessary to reconsider the approach to food selection. Good nutrition can help restore a healthy relationship with food. After all, it should nourish us, give us energy and not become the only source of pleasure in life.
The benefits of proper nutrition to help you lose weight:
- The weight loss process begins with a calorie deficit. When a person eats less than he spends in a day, the body takes energy from the fat that was previously deposited. 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 all.
- 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 dairy products should have a minimum fat content.
- During the day you can have up to 5 meals: 3 main meals, 2 snacks.
- It is not necessary to eat only buckwheat and carrots; sometimes you can allow yourself 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 a specific diet. However, if you prefer separate meals or a vegetarian menu, then the most important thing is to keep an eye on the total number of calories.
- Sweet fruits, candies and any sweets are best eaten in the first half of the day. The last meal should be 2-3 hours before bedtime.
- Remove salt, sugar, spices, mayonnaise and sauces from your diet.
- It is also necessary to monitor water consumption - during the day you need to drink up to 2 liters of liquid - pure water, teas, as well as tea or coffee without sugar.
Where do I start?
The hardest thing in any business is getting started. This always raises many questions and fears. Changes in normal life scare most people. You should switch to proper nutrition gradually, performing the following steps in sequence (their order may change):
- Eliminate foods that have low nutritional value from your diet. They do not bring any benefit, but on the contrary, they can be harmful to health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, any sauces and salt.
- Avoid alcohol. Scientists have long proven that alcoholic beverages have a negative effect on the neurons responsible for the feeling of hunger. A small amount of alcohol can cause a relapse into something forbidden.
- Set a clear meal plan. It is best to eat according to a certain schedule, without deviations. Employees should think about their diet in advance so that they do not dine on high-calorie foods in canteens or cafeterias. For convenience, you can buy special containers that are convenient to take with you to school, work or walks.
- Think about effective motivation, preferably together 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.
Note that after achieving the desired result, you cannot return to your usual diet. Make proper nutrition your lifestyle, then the results will last for a long time.
The right transition to the right diet
Giving up your usual food and replacing it with a balanced diet of healthy, low-calorie dishes can be a difficult challenge. But only if the transition is too abrupt and the new menu turns out to be monotonous and boring. To comfortably switch to PP, you should first plan your menu taking into account your tastes and preferences, as well as the body's needs for proteins, fats, carbohydrates and vitamins.
- For breakfast you should eat complex carbohydrates and proteins. This could 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 remembering that chicken is best eaten without the skin.
- The second snack should contain protein and some slow carbohydrates. It is imperative to monitor the volume of portions; the snack should not 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 remembering that it is recommended to eat no more than two yolks a day, but you can eat more whites.
To make the transition easier, you can follow these simple rules:
- Before you go to the store, make a shopping list. This will save you not only from unnecessary expenses, but also from buying prohibited products.
- Add more greens. Your diet should include a real variety of green plants - parsley, arugula, onions, celery, etc.
- Don't go to a cafeteria or restaurant hungry. It is in such places that with the feeling of hunger there is a great danger of falling into something forbidden.
- Replace canned foods with frozen foods. Pickled cucumbers, tomatoes or pineapple preserves are undoubtedly very tasty, but they contain a lot of salt. It is better to use frozen products, which will retain nutrients.
- You should not buy semi-finished products. Ready-made food is not the best way to get rid of extra pounds. Ditch the store-bought pasta and cutlets.
- Avoid white bread. Whole wheat flour products are a good alternative.
- It is quite difficult to give up junk food immediately; allow yourself a little weakness, for example, eat a small packet of chips once a month.
- Always keep healthy foods in sight. Vegetables, fruits, nuts or herbs should always be in the center of your table.
- Don't forget to drink water. To avoid dehydration, you should drink up to 2 liters of water a 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 amounts.
What should the diet be like?
The basis of any diet is a properly structured diet. It must support the normal functioning of the body, as well as provide vitamins, minerals and other beneficial substances - proteins, fats, carbohydrates.
Protein is the basis of proper nutrition. Its lack can cause a slowdown in metabolism and the development of certain diseases. You can roughly calculate the protein standard using the formula: 1. 5-2 g per 1 kg of weight.
The diet should consist mainly of healthy fats, which are found in fish, nuts and meat. Normally you consume 0. 5 g per 1 kg of weight.
The amount of carbohydrates should be kept to a minimum. They help you gain weight, but don't forget the healthy carbs. These include vegetables, fruits and grains. Formula for calculating carbohydrates: 3 g per kg of weight.
You can learn how to calculate calories using the formula:
- for men: (10*weight in kg)+(6, 25*height in cm)-(5*age)+5. The average amount of calories consumed for 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 to which one more action is added - multiplication by the value of A. A is the physical activity coefficient. After calculations, the data can be as follows:
- minimal physical activity = 1, 2;
- patient = 1, 37;
- mean = 1. 5;
- high = 1, 7;
- final. This includes sports loads, strength sports, daily training = 1. 9.
There are also electronic calculators on the Internet that can quickly calculate the number of calories based on individual characteristics.
Grocery list
Allowed products include:
- seaweed;
- vegetables;
- lean meat;
- egg white;
- grains, for example, brown rice, buckwheat, oatmeal, quinoa, oatmeal.
- durum wheat pasta;
- Rye bread;
- healthy fats: fish, nuts, olive oil, egg yolk.
- seasonings;
- low-fat dairy products.
Completely prohibited: alcohol, salt, sugar, processed foods, mayonnaise, sauces, pastries, sausages, sausages, carbonated drinks, chips, fast food.
Advice for women over 30
Many women know that after 30 years, hormone levels can change. It also depends on diet, sleep, exercise and stress. After 30, it is difficult for the body to tolerate strict diets and overeating. Any weight fluctuations are dangerous not only for health, but also for female beauty. After thirty years, it is important to maintain a balance of BZHU. Their ratio should be as follows: 30/30/40. The need for fats increases, as they are important for the production of sex hormones.
60-90% of the diet should be natural, protein foods. In addition, you should also add vegetables, fruits and herbs. It is necessary to minimize the consumption of sweet, fatty foods and starchy foods.
Menu and diet for the week
The options for dishes that are easy to prepare at home are very diverse. An approximate balanced menu for a week might look like this:
| Day of the week | breakfast | Junk food | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal, nuts, berries or honey | Fruit salad, low-fat yogurt, green tea | Chicken soup, vegetable salad | Cauliflower casserole | Baked chicken, boiled potatoes, green salad |
| Tuesday | Whole grain bread sandwich, cottage cheese, 100 grams of grapes, tea or coffee without sugar | 50-100 g of cottage cheese, honey | Meat broth, cabbage salad with apple, cucumber and lemon juice | Apple, kiwi, herbal tea | Lean beef, fresh cucumbers |
| Wednesday | Millet porridge | Casserole with cottage cheese, kiwi or apple | Boiled brown rice, boiled beef, vegetable salad | Egg omelette, broccoli | 250 g of shrimps, vegetable salad |
| Thursday | Buckwheat boiled with milk, honey, black coffee without sugar | 100 grams of low-fat cottage cheese, honey, nuts | Pollen in the oven, sauerkraut, durum wheat pasta | Toast with apple, avocado | Baked chicken breast with cheese, cucumber, tomato |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other berries | Low-fat yogurt without sugar, honey, black coffee | Grilled lean fish, rice | Cucumber salad, tomato, low-fat sour cream | Fish cutlets without oil |
| Saturday | 2 scrambled eggs, black coffee | Grapefruit, green tea | Baked chicken breast with mushrooms and potatoes | Green apple, low-fat kefir | Two apples baked in the oven with honey, nuts, 150 grams of low-fat cottage cheese |
| Sunday | Millet porridge | Anemone, banana, apple | Casserole with cheese and boiled chicken | 200 g boiled shrimps, carrot juice | Rice, fish cutlet, vegetables, greens |
This menu for every day 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 schedule
For certain reasons, some people follow a certain type of diet. For example, vegetarianism implies either complete abstinence from animal products or partial abstinence. Many people mistakenly believe that plant foods are poor and vegetarians must feel hungry all the time. However, even such food can be tasty and healthy.
Here is a sample vegetarian menu for each day:
| Day of the week | breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Oatmeal in water with flax seeds, 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 pasta |
| Thursday | Fruit salad with sesame | Boiled potatoes with vegetables, wholemeal bread | Grilled vegetables |
| Friday | Smoothie with banana, strawberry, nuts | Sprouted buckwheat with pumpkin, tomato salad, greens | vegetable stew |
| Saturday | Millet and pumpkin porridge | Steamed vegetables, tofu cheese | Vegetable salad with sesame oil |
| Sunday | Muesli with fruit | Mushroom soup, bran bread | Cucumber and tomato salad, gray bread sandwich with squash caviar. |
Vegetarian food can be varied and delicious. The main thing is to monitor your calorie intake and do not 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. In the beginning, meat can be replaced with fish, while dairy products can also be left.
You can also do fasting days to lose weight. There are a large number of recipes for fasting days, for example, bananas, 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 menu for the week might look like this:
| Day of the week | breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Oatmeal with milk, honey, fruit | Fish soup, vegetable salad, seasoned with low-fat sour cream | Broccoli Casserole, Low Fat Yogurt |
| 2 | Millet porridge with milk, pumpkin, raisins | Vegetable soup with eggplant, garlic, herbs | Baked fish, tomatoes, cheese, vegetables |
| 3 | Boiled eggs, wholemeal bread | Meatball soup, carrot, apple, cucumber salad | Casserole with cottage cheese, a glass of low-fat kefir |
| 4 | Oatmeal with milk, berries, nuts | Buckwheat soup with chicken | Squid salad, eggs with cream dressing |
| 5 | Omelet with tomato, pepper | Baked 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 grams of red fish in the oven with vegetables |
| 7 | Boiled eggs, wholemeal bread, cottage cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cottage cheese, yogurt |
Best Recipes
Good nutrition allows you to prepare various dietary dishes. Thematic forums are full of various recipes that are suitable for a male or female diet.
Breakfast recipes
- Breakfast with fruit. 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.
- Mushroom fritters. This is a delicious, healthy Italian omelette. To prepare it, you need to take 4 eggs, 300 grams of cabbage, an onion, a spoonful of Parmesan cheese, salt, pepper and herbs. Fry the mushrooms with the onions, adding a little salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Place the tray in the oven for 10 minutes and then sprinkle the finished dish with parmesan.
- Porridge in a slow cooker. In the evening, add all the necessary ingredients to the slow cooker: cereals, milk, water in a ratio of 1/3, sugar, salt. And then here's a late start. In the morning, at the right time, delicious, healthy porridge will be waiting for you. After cooking, you can add honey, nuts or berries to it.
Healthy meal
Shrimp and avocado salad. For the salad you will need: 200-250 g of boiled shrimps, 1 avocado, 1 small onion, 60 g of cabbage leaves.
In a separate bowl, mix all the ingredients, adding boiled, cleaned shrimps. You can use sauce as a dressing. To prepare it you need to mix the following ingredients:
- 1 tablespoon olive oil, red wine vinegar.
- ½ teaspoon minced garlic;
- chopped parsley;
- 1 teaspoon Dijon mustard;
- salt, pepper to taste.
Fish with vegetables. For cooking you will need: half a pepper, tomato, white fish, carrots, onions, beans.
Thaw the beans under hot water and heat them in the oven at 180 degrees. Take two sheets of 60 x 50 cm. Peel the carrots, cut the pepper into strips, chop the onion. Place the beans seasoned with salt and spices in the center of the sheet. Place the fish here and add vegetables to it. Wrap the paper tightly and place the pan in the oven for 10-15 minutes.
What can you have for dinner?
Yogurt and tuna sandwich. For preparation you need to take:
- 4 tablespoons of Greek yogurt.
- 150 g rye bread;
- 2 tomatoes;
- 2 eggs;
- 100 g salad;
- 300 g tuna.
Fry the bread without oil until golden brown. Cut the boiled eggs into slices. Drain the tuna and mash it with a fork. Spread the bread with yogurt and top with the lettuce, tomatoes, tuna and egg. Cover the sandwich with a second piece 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 by adding salt and herbs. Cut the cheese into small slices, place it on the chicken and roll it up. We make a thin dough of flour and eggs. Soak the rolls in the mixture and then sprinkle with breadcrumbs. Fry the meat until golden brown. After that, add water to the pan and continue to simmer the chicken for 15 minutes with the lid closed.
Proper snacks
Snacking is an important part of good nutrition. You should not rush to eat pizza, burger or other fast food, as this is harmful to the stomach. Instead, spend some time preparing healthy snacks.
- Avocado toast. Lightly dry the bread in a pan and then spread the mashed avocado on the bread. You can add some salt to taste.
- Green smoothie. Mix the green apple, kiwi, celery with 2 liters of water in the blender.
Dried fruit, nuts and fruit can also be a good snack.
What could be the results?
Switching to the right diet does not guarantee quick weight loss. It takes some time to restore the metabolism. In the first week of weight loss, excess water is lost. A person gets rid of swelling, metabolism normalizes. In addition, physical activity affects the effectiveness of weight loss. Sudden weight loss can cause a lot of damage to your health, 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 kg per month. But if the result is much smaller, you should not be upset, because those who lose weight slowly, then it is easier to maintain the weight.