Both professional nutritionists and professional coaches agree that the most effective weight loss methods are not the most fashionable diets but the principle of combining proper nutrition andphysical activity.
Suitable foods in the menu and daily sports only work to lose weight but also help strengthen muscles, improve body lines. But in order to lose weight, it is not only the right diet that is important, but also discipline, as well as adherence to some important recommendations.
How to organize an effective and healthy diet for weight loss, how to create a diet for weight loss, will be discussed in this article.
Why do you need to eat properly?
Almost everyone who wants to lose weight dreams of not having to go on a fat diet and at the same time actively lose weight. Additionally, diets for weight loss are often very limited in calorie content and variety. You can only follow one diet to lose weight for a certain amount of time. During this stage, it is possible to lose weight, maybe even some impressive kilograms. But after such a regimen ends, and a person begins to eat his or her normal food, kilograms return. As a result, the weight becomes the same, and sometimes even more than before the diet. Of course, such leaps are harmful to the body.
The way out for those who intend to lose weight is clearly proper nutrition (PP), which means changing eating habits and continuously maintaining a certain lifestyle. It is very important that in this case the daily diet must not be frugal and tasteless. The diet for PP includes foods that are delicious, but healthy. Using a variety of recipes, you can prepare very unique dishes. But most importantly, this is a normal, nutritious diet in which one does not experience constant hunger, as is the case with the diets. Since the diet for weight loss, while adhering to the proper nutritional principles, is quite varied, the desire to give up everything and break down does not appear, and weight loss soon saw real results.
In addition, such a system helps improve your overall well-being and well-being. Eating properly, one person provides the body with all the necessary substances - vitamins, minerals.
The right nutrition for weight loss: guidelines and rules
Implementing a healthy diet for weight loss is not difficult. In order to do this, you must continually adhere to the important principles of healthy eating. And once you get started, you'll quickly get used to it. Proper nutrition for weight loss must be kept in mind with these rules. Only in this case, the weight loss menu will be both diverse and not harmful to your physique and health.
The following rules are important:
- You need to eat regularly and divide it into small portions. Ideally, you should eat at least five times a day, at the same time. Last meal should not be later than 2-3 hours before bedtime. A small meal will keep you from feeling hungry and overeating.
- It's important to give up fast food entirely. The list of such products is quite large. These are not only ready-to-eat foods like burgers and sausages, but also hot dogs, canned foods, instant semi-finished products, and chips. . . Processed foods contain preservatives, flavors, dyes, and other harmful substances that prevent weight loss. In addition, these substances give food a good taste and taste, and a person eats them more than necessary. These foods are very high in calories and contain very few nutrients. Therefore, the menu should only contain healthy natural products.
- It is necessary to chew food very long and very carefully. Chewing longer will promote weight loss, so food that is chewed well will be absorbed better. In addition, the slower a person eats, the smaller a portion he can fill. With a slow meal, the brain will promptly receive a signal of fullness, thereby avoiding overeating.
- Drink enough water. If a person drinks about two liters of water per day, his metabolism will accelerate and toxins will begin to actively be excreted from the body. But in this case we are talking about pure water, not about other drinks.
- It is important to maintain the correct balance of carbohydrates, fats and proteins. Protein is essential for the body to build muscle tissue, carbohydrates provide energy and fats are important for the brain, nervous system, and other organs. The body needs about 60 g of fat, 70 g of protein and 250 g of carbohydrates per day. In addition, you need to consume about 30 g of fiber per day. The basis of good nutrition are protein foods, unsaturated fats, and complex carbohydrates.
- It is important to calculate the correct calorie content. To eat properly and lose weight, you can eat a nutritious portion of about 500 calories at breakfast, 400 calories at lunch and 300 calories at dinner, plus two snacks around 150 calorieseveryday. Average daily ration should be 1500-2000 kcal. But people who want to actively lose weight need to reduce their caloric intake by 1200-1300 kcal. Then, when the desired result is achieved, the number of calories can be increased. The calorie table will help formulate the menu correctly.
- You should not eat dry food. The main meal should be warm and complete, not sandwiches or crackers. Once a day, you should eat a liquid dish - soup, broth, borscht.
- Eat vegetables and fruit as often as possible. At the same time, there are vegetables, and you need to use weight loss formulas containing them more often than fruit.
- You need an active life. It is not only proper nutrition for weight loss, but also adequate physical activity. Even from the pictures of people who eat properly and exercise, it can be seen that the body change process in this case is much faster.
- Massage should be done to improve metabolism. This is an adjunct procedure, but regular massage will help get rid of congestion, speed up weight loss, and improve health.
- Should avoid alcohol. Since alcohol also contains a lot of calories and, moreover, has a negative effect on the body in general and weight loss in particular, intoxicating substance consumption should be minimized. Of course, you can drink a glass of dry wine on rare occasions. But in general, eating right means giving up alcohol.
- Need to prepare food correctly. By studying the basics of proper nutrition, everyone understands that boiled, stewed and baked foods should be consumed, and fried foods should be excluded.
Based on the above rules, we can highlight the most important principles for forming a healthy nutrition program:
- The energy values of the products consumed should correspond to the energy consumption of the body.
- The body must receive the combination of substances found in products, which it needs to function properly. A person should get at least 70 different ingredients daily with food.
- Menu products and, therefore, recipes must be as diverse as possible.
- Meals must be well organized.
Weight loss foods
A healthy diet for weight loss should include foods rich in amino acids, vitamins and minerals. In addition, such foods will speed up metabolism and reduce hunger.
The daily menu of those who have decided to eat in moderation should include the following foods:
- Turkey, chicken, rabbit, lean veal.
- Fish - sea and river, seafood.
- Eggs - chickens, quails.
- Vegetable oil - flaxseed, olive, sesame, coconut.
- More vegetables, less starchy ones.
- Fruit.
- Low-fat dairy products.
- Whole grains.
- Condiments, natural spices.
It is very easy to create a daily diet for weight loss, including meals from these products. Indeed, from so many different products you can cook a wide variety of dishes, recipes can be found in many different sources.
An example diet might be:
- For breakfast - a protein-rich dish or whole grain porridge.
- For lunch - soup and protein dishes, vegetable salad.
- Snacks - fruit selection.
- Dinner is a dish made from vegetables or dairy products.
Foods to help you lose weight
Good nutrition for weight loss necessarily includes foods that promote positive weight loss. Consuming them regularly will speed up the weight loss process.
Examples of such products are shown below.
- Cabbage- it contains a lot of B vitamins, as well as vitamins A, C, E, K. It is also important that this vegetable contains a lot of fiber and mineralsdifferent substances. Cabbage is low in calories, but during digestion, the body will consume a lot of energy. Proper diet menus may include salads, firsts, stews, cabbage rolls and other cabbage delicacies.
- Buckwheat- this cereal contains a lot of iron and other minerals, B vitamins. It is also important that buckwheat helps you feel full and not hungry during timelong. It improves digestion, lowers cholesterol levels and helps you lose weight quickly.
- Fish- In marine fish there are many polyunsaturated acids that are important for the body, as well as some useful vitamins. If the fish is boiled or grilled, it will just be an ideal product for weight loss.
- Chicory- This product, used as a beverage, contains inulin. This substance normalizes metabolism, helps remove excess fluid from the body and reduces feelings of hunger. In addition, such drink can be taken at any time, since there is no caffeine in it.
- Chilli- capsacin-containing ingredients, help promote active digestion and speed up metabolism.
- Green tea- it improves metabolism. This tea contains catechin - a biological substance that is beneficial for the body.
What should be excluded from the menu?
- Sausages and sausages, bacon, bacon, fatty meats.
- Sweets - jam, candies, candies. Periodically, you can eat small amounts of dark chocolate and honey. Some nutrition experts recommend using a sugar substitute.
- Refined vegetable oil, margarine.
- Bread, white bread.
- Sweet soda, juice, alcohol.
- Fatty sauce.
Healthy Weight Loss Menu
To make proper eating habits easier, you should at least have a rough plan of your weekly diet plan. This plan will help you not only buy healthy foods, but also determine which foods need to be prepared for breakfast, lunch and dinner each day.
Here are menu options that make it easy to plan a meal that's right for the week. There are several options for each meal that can be used to create menus for both adults and children.
Breakfast
- Oatmeal with raisins and honey.
- Chicken omelette.
- Curd with yogurt.
- Buckwheat porridge with vegetable salad.
Lunch
- The fruit of your choice.
- Boiled eggs with black bread toast.
- Banana yogurt.
- Fresh fruit or vegetables for selection.
Lunch
- Chicken, roast beef, cucumber soup.
- Borscht lean, fish with vegetables.
- Vegetable soup of your choice, boiled chicken fillet, vegetable salad.
- Ukha, baked potato with turkey or chicken.
Snacks
- Apples.
- Curd and tea.
- Nuts to choose from.
- Carrot salad.
Dinner
- Omelet with vegetables and cheese.
- Lean, grilled or boiled meat.
- Vegetable stew.
- Boiled vegetable and fish salad.
For the night
- Apple.
- Kefir.
- Grapefruit.
- Pineapple.
Nutrition review for weight loss
Many nutrition advice from people who have practiced and continue to practice today confirm that such a system is the right choice. By visiting any of the forums devoted to this topic, you can see that many users are talking about the efficiency of such a system. Proper nutrition is the best diet, guaranteed for those switching to this diet. But before moving on to a PP, you need to clearly understand all the rules and lessons to avoid making mistakes in the process of getting used to a new life.
On the positive side, users report losing weight, improving morale, improving their health, and looking fresh. It was also noted that switching to a healthy diet helped many people get rid of chronic diseases. That is, reviews indicate that the system is generally much better than any other diet, split or sports diet and other methods for improving bodybuilding.
As a negative, users note that sometimes it is very difficult to buy really healthy products. For the preparation of healthy meals, the corresponding video recipes and step-by-step instructions in many cooking descriptions are helpful in this.
Conclusion
So proper nutrition is a very effective system for weight loss and recovery. But for this, it is necessary to turn it into a way of life. If a person learns to eat properly and at the same time enjoy such a diet, he will be guaranteed to lose weight and improve his health.