Both nutritionists and professional trainers agree that the most effective method of weight loss is not the most modern diet, but the principle of combining proper diet and physical activity.
Real food on the menu and everyday sports are important not only for weight loss, but also for strengthening muscles, improving body contours. But in order to lose weight, it is not only proper nutrition 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 put together a diet for weight loss, will be discussed in this article.
Why do you need to eat properly?
Almost all people who would like to lose weight dream of not being exhausted by diets and at the same time actively losing weight. In addition, weight loss diets are often very limited in terms of calorie content and variety. You can only follow a weight loss diet for a certain amount of time. During this period, it is possible to lose weight, sometimes even quite an impressive amount of weight. But after such a regime stops and the person starts eating the usual food, the kilos return. As a result, the weight becomes the same, and sometimes even more than before the diet. Of course, such jumps are harmful to the body.
The way out for those who have clear intentions to lose weight is a proper diet (PP), ie a change in eating habits and constant maintenance of a certain lifestyle. It is very important that in this case the daily diet is not scanty and tasteless. The PP diet consists of very tasty but healthy foods. Using numerous recipes, you can prepare very original dishes. But most importantly, this is a normal, nutritious diet, in which a person does not suffer from a constant feeling of hunger, as is the case with diets. Since the weight loss diet, respecting the principles of proper nutrition, is quite diverse, there is no desire to abandon and loosen everything, and soon the weight loss already sees real results.
In addition, such a system helps to improve your health and improve your general well-being. If properly nourished, a person provides the body with all the necessary substances - vitamins and minerals.
Proper diet for weight loss: instructions and rules
Practicing a healthy diet for weight loss is not difficult. To do this, you must constantly adhere to important principles of a healthy diet. And once you start, you’ll quickly get used to it. The menu of a proper diet for weight loss must be compiled taking into account these rules. Only in this case, it will be shown that the menu for weight loss is diverse and such that it does not harm the figure and health.
The following rules are important:
- It should be eaten often and in small meals. Ideally, you should eat at least five times a day, at about the same time. The last meal should not be later than 2-3 hours before bedtime. A partial meal will prevent you from feeling hungry and overeating.
- It's important to give up fast food completely. The list of such products is quite large. These are not only ready-made foods such as hamburgers and hot dogs, but also any sausages, cans, instant semi-finished products, fried potatoes, etc. Ready-made food contains many preservatives, flavors, colors and other harmful substances that prevent weight loss. In addition, these substances give an appetizing smell and taste to food, and a person eats them more than necessary. This food is very caloric and contains very few nutrients. Therefore, the menu should contain only natural healthy products.
- It takes a long and very thorough chewing of food. Prolonged chewing promotes weight loss because well-chewed food is better absorbed. In addition, the slower a person eats, the less they can get full. With a slow meal, the brain will receive a signal of satiety in a timely manner, which will make it possible to avoid overeating.
- Drink enough water. If a person drinks about two liters of water a day, his metabolism will speed up and toxins will begin to be actively eliminated from the body. But in this case we are talking about pure water, not other drinks.
- It is important to maintain the right 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. You also need to eat about 30 g of dietary fiber a day. The basis of a good diet is protein foods, unsaturated fats and complex carbohydrates.
- It is important to calculate the calorie content correctly. To eat properly and lose weight, you can eat a portion of the nutritional value of about 500 calories for breakfast, 400 calories for lunch and 300 calories for dinner. Also, there should be two snacks of about 150 calories a day. On average, the daily diet should be 1500-2000 kcal. But those who strive for active weight loss should reduce their calorie content to 1200-1300 kcal. Later, when the desired result is achieved, the number of calories can be increased. The calorie table will help in the proper design of the menu.
- You should not eat dry food. Main meals should be warm and whole, not sandwiches or cookies. Once a day you should eat a liquid dish - soup, broth, borscht.
- Eat vegetables and fruits as often as possible. At the same time, there are vegetables and you need to use weight loss recipes that contain it more often than fruits.
- You have to lead an active life. It is important not only proper nutrition for weight loss, but also proper physical activity. Even in the photos of those who eat properly and do sports, it is noticeable that the process of changing the figure in this case is much faster.
- Massage is recommended to improve metabolic processes. This is an auxiliary procedure, but regular massage helps to remove congestion, accelerates weight loss and improves well-being.
- Alcohol should be avoided. Since alcohol also contains a lot of calories, and in addition has a negative effect on the body as a whole, and especially on the weight loss process, the consumption of narcotics should be reduced to a minimum. Of course, on rare occasions you can drink a glass of dry wine. But in general, eating right means giving up alcohol.
- It is necessary to prepare food properly. By studying the basics of proper nutrition, everyone understands that one should eat cooked, stewed and baked foods, and exclude fried foods.
Based on the above rules, we can highlight the most important principles according to which a healthy eating program should be formed:
- The energy value of the consumed products should correspond to the energy consumption in the body.
- The body must receive the set of substances contained in the products it needs to function normally. A person should receive at least 70 different components with food every day.
- Products on the menu and, accordingly, recipes should be as diverse as possible.
- Meals must be properly organized.
Weight loss foods
A healthy diet for weight loss should include those foods that are rich in amino acids, vitamins and minerals. Also, such food should speed up metabolic processes and reduce hunger.
The daily menu of those who have decided to eat well should include the following foods:
- Turkey, chicken, rabbit, lean veal.
- Fish - sea and river, seafood.
- Eggs - chicken, quail.
- Vegetable oils - flaxseed, olive, sesame, coconut.
- Various vegetables, with less starch.
- Fruit.
- Low fat dairy products.
- Whole grain cereals.
- Spices, 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 many dishes, recipes for which can be found in various sources.
An example child can be:
- For breakfast - protein dish or whole grain porridge.
- For lunch - soup and protein dish, vegetable salad.
- Snacks - fruit selection.
- Dinner is a dish made from vegetables or dairy products.
Foods to help you lose weight
A diet that is good for weight loss must necessarily include foods that promote active weight loss. Their frequent consumption accelerates the process of losing extra pounds.
Examples of such products are shown below.
- Cabbage- 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 various minerals. Cabbage is low in calories, but in the process of digestion the body expends a lot of energy. An appropriate diet menu can include salads, first courses, stews, rolls and other cabbage delicacies.
- Buckwheat- this cereal contains a lot of iron and other minerals, B vitamins. It is also important that buckwheat allows for quick satiety and you do not feel hungry for a long time. It helps improve digestion, lowers cholesterol levels and helps you lose weight fast.
- Fish- in marine fish there are many polyunsaturated acids that are very important for the body, as well as a number of equally useful vitamins. If the fish is cooked or baked, it will only be an ideal weight loss product.
- Chicory- This beverage product contains inulin. This substance normalizes metabolic processes, helps remove excess fluid from the body and reduces hunger. In addition, such a drink can be drunk at any time, because it does not contain caffeine.
- Chili peppers- the composition contains the substance capsaicin, which promotes active digestion and speeds up metabolism.
- Green tea- improves metabolic processes. This tea contains catechin - a biological substance useful for the body.
What should be excluded from the menu?
- Sausages and sausages, bacon, bacon, fatty meat.
- Sweets - jams, sweets, sweets. Occasionally you can eat a small amount of dark chocolate and honey. Some nutritionists recommend the use of sugar substitutes.
- Refined vegetable oils, margarine.
- Bread, white bread.
- Sweet soda, juice from the package, alcohol.
- Fatty sauces.
Healthy food for weight loss menu
To make your eating habits easier, you should at least plan your weekly diet. This plan will help you not only to buy healthy food, but also to determine which dish to prepare for breakfast, lunch and dinner every day.
Below are menu options that make it easy to plan a proper meal for the week. There are several options for each of the meals that can be used to form a menu for adults and children.
Breakfast
- Oatmeal with raisins and honey.
- Chicken omelette.
- Cottage cheese with yogurt.
- Buckwheat porridge with vegetable salad.
Lunch
- Fruit of your choice.
- Boiled egg with black bread toast.
- Banana yogurt.
- Fresh fruits or vegetables to choose from.
Lunch
- Chicken soup, roast beef, cucumber.
- Fasting borscht, fish with vegetables.
- Cream of vegetable cream of your choice, cooked chicken fillet, vegetable salad.
- Ukha, baked potatoes with turkey or chicken.
Snack
- Apples.
- Cottage cheese and tea.
- Nuts to choose from.
- Carrot salad.
Dinner
- Omelet with vegetables and cheese.
- Lean meat, roasted or cooked.
- Vegetable stew.
- Vegetable salad and cooked fish.
For the night
- Apple.
- Kefir.
- Grapefruit. Pineapple.
Nutrition reviews for weight loss
Numerous reviews by nutritionists of those who have practiced it and continue to now confirm that such a system is the right choice. By visiting any forum dedicated to this topic, you can see that many users are talking about the effectiveness of such a system. Proper nutrition is the best diet, assure those who have managed to switch to this scheme. But before you move on to PP, you need to clearly learn all the rules and lessons so you don’t make a mistake in the process of getting used to the new life.
As a positive, users notice weight loss, improved well-being, improved health, fresh appearance. It is also noted that the transition to a healthy diet has helped many to get rid of chronic diseases. That is, reviews show that this system as a whole is much better than any diet, split or sports diet and other methods to improve the figure.
As a negative point, users note that it is sometimes very difficult to buy really healthy products. As for the preparation of healthy meals, appropriate video recipes and detailed instructions in numerous descriptions of cooking are of great help.
Conclusions
Therefore, 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 enjoy such a diet at the same time, he is guaranteed to lose weight and improve his health.