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Everything about proper nutrition for weight loss

the essence of nutrition for weight loss

Maintaining health and ideal weight is the result of a properly structured diet. If you find the right food system for yourself and at the same time learn the most important rules for weight loss, you can achieve harmony and maintain it for life, no longer exhausting yourself with diets and strenuous physical activity.

The essence of nutrition for weight loss

Proper nutrition is a way of life. This is a food intake system to keep your body healthy and young. The basis of proper nutrition is not to harm the body, but to feed all vital systems for stable and complete work.

There is no single formula for proper nutrition. Dozens of very different systems prove their suitability, so when choosing one of them, you can start from individual characteristics. For example, for people in the northern and southern regions, food systems will be different, as temperature conditions and regionalism dictate their conditions.

In this way, many factors influence the creation of the ideal system for proper nutrition, especially for weight loss:

  • Age characteristics;
  • Limited health;
  • Gender differences;
  • degree of obesity;
  • Geographical factor;
  • Allergic restrictions;
  • Taste preferences;
  • Metabolic rate;
  • The degree of physical activity;
  • Religious beliefs.

Nutritionists indicate a balanced selection and distribution of foods, taking into account the required calorie content, as well as an equal amount of carbohydrates, fats, proteins, minerals and vitamins, with a proper diet for weight loss. Due to the fact that everyone has their own body characteristics, this balance is always calculated individually.

Nutritional weight loss systems

The most viable food systems turned out to be:

  • Separate power supply.This is not a diet, but a way of eating, the essence of which is the division of carbohydrates and proteins into separate dishes. Herbert Shelton, a scientist at the School of Natural Hygiene, writes a lot about this, relying on the fact that our stomach creates its own special acid-alkaline environment for meat and vegetable (cereal) products, and mixing two types of these products means disrupting the body's rhythm. . Numerous studies show that a separate diet during long-term restructuring of the body gives amazing results that affect not only the normalization of weight, but also longevity.
  • Ducan's energy system.Despite the fact that the Dukan food system is presented as a diet, it can also be called a way of life, as the duration of the diet extends over many years. The essence of such a diet is to choose foods for food based on their glycemic index, while you have to give up alcohol, coffee, refined and canned foods, which is ultimately the right approach when choosing foods.
  • Lacto-vegetarianism.This is a type of vegetarianism with a predominance of plant foods, eggs and dairy products. Nutritionists around the world agree that this is the ideal food system, as the body consumes enough protein while avoiding heavy meat.

These are not all possible food systems, but these are considered the most universal, as they allow the balance of all nutrients for the body.

The basics of weight loss nutrition

The proper nutrition system is designed to maintain a high quality of life. But how can you use it to correct weight and improve organ function?

Many people think that just reducing calories is enough to see results, but this is one of the factors and far from the most important. It is also not always enough to choose the "right" foods. Weakening the proper nutrition system is a culture of new habits that will take root after a month of practice, so you need to create a basic set of what you can and can't do.

According to nutritionists, weight loss can do anything but moderate. This rule must be taken as a basis.

To lose weight, you can't build a restricted diet. Not every healthy person is able to withstand them, so it is not necessary to talk about people with obesity or low metabolism.

Balancing proper nutrition for weight loss is based on three pillars:

  • The predominant amount of protein or slow carbohydratesin the diet, depending on the characteristics of the organism. To find out what you lose weight better, it is enough to conduct a small test for 2 days for two weeks. On the first day of the first week, you should eat only protein foods with a small addition of cereals and vegetables in a ratio of 80 to 20. On the first day of the second week, do the exact opposite, where slow carbs will be the predominant foods. We need to see where the weight goes faster. If in your case it is better to use protein for weight loss, then the food system should be built on the predominant amount in the diet.
  • Replace fast carbs with slow carbs.Carbohydrates are thought to be just sweet and starchy foods. But there are people who do not like and do not eat sweets, but at the same time are still overweight. The insidiousness of fast carbohydrates lies not only in pastries, but also in dumplings, fried cutlets and alcohol. Fast carbs are always high in calories, high in glycemic index and act on the body by raising blood sugar quickly. You do not need to give up sweets and favorite dishes, it is enough to replace fast carbs with slow ones and you can continue to eat pancakes and kebabs, but at the same time lose weight constantly.
  • Selection of natural products.Excess weight, along with a range of related diseases, occurs due to unnatural products. Aggressive heat treatment with the addition of E-preservatives and especially with the addition of monosodium glutamate (a type of medicine for the brain) makes the product completely useless - empty calories. The taste is masked by the chemistry and sugar, but in fact the body stays hungry because it cannot get basic micronutrients from food. Thus, the juice from the package is a chemistry, and the freshly squeezed juice is a natural vitamin.

Basic diet rules for weight loss

principles of proper nutrition for weight loss

Regardless of the diet you choose to lose weight, there are universal rules that cannot be ignored. Even if you have not yet decided on a new lifestyle, the rules of diet for weight loss can be introduced now.

Always have a hearty breakfast

We have high sugar levels in the morning and that's why we don't want to eat. Losing weight think that this is a great excuse to starve and limit yourself so you can eat less later. But this is a trap - by the evening, due to jumps in sugar, you will eat several times more than you should. It is because of the lack of sugar that many people make night raids on refrigerators. Breakfast should always be as rich as possible in all dishes.

Get used to partial feeding

This is a very important rule for overweight people. The fractional diet, which is considered to be a meal every 3 hours, does not allow the blood sugar to drop sharply, which means that there will be no wolf hunger and digestive problems. Of course, the quality of food plays the most important role, but choosing the right food will not be beneficial if the break between meals is 4-5 hours. As a result, you will eat many times more and stretch your stomach.

Everything "forbidden" at the beginning of the day

Overweight people are addicted to sweet and carbohydrate foods. It's hard to deny this, but you don't have to completely forbid it - just remember moderation. If you want to eat something fast carbs, then you can afford them, but only in the first half of the day, preferably before 11 o'clock. This is due to the fact that in the first half of the day our metabolism is faster and by the end of the day some load is still expected, so the "forbidden" will not affect the figure so much.

Never starve

Unless there is curative fasting under the supervision of specialists, fasting is prohibited. This is what leads to weight gain, breaks down the metabolism and worsens digestive problems.

Best weight loss products

proper nutrition products

The right foods in the diet of a person who loses weight are fresh and natural products. If their content in the diet is 80%, you can start to lose weight from it.

This includes:

  • fresh vegetables, raw or, if necessary, cooked;
  • fresh and natural (from vegetable gardens) fruits from the region according to the season;
  • nuts and dried fruits without preservatives.

Almost everything from animal products is allowed, but here the method of processing - stewing and baking is taken into account:

  • fish and seafood;
  • lean meat (chicken breast, turkey, beef, beef).

If there are no allergic reactions, then the following is added to the diet:

  • low fat dairy products;
  • eggs.

Menu for week and month for weight loss

To start eating healthy, try starting at one week. After 7 days you will see the results, which affect not only the figure but also the health.

Monday

  1. orange, 2 boiled eggs, tomato;
  2. Toast with cheese, lettuce and tomato;
  3. Roast chicken with cucumber;
  4. Cup of kefir;
  5. Fish with vegetables.

Tuesday

  1. Portion of cottage cheese with raisins and nuts;
  2. 2 apples;
    3. Steamed soup and cutlets;
  3. 1 egg;
  4. Young potatoes with vegetable garnish.

Wednesday

  1. Grapefruit, chicken meatballs with vegetables;
  2. A handful of cherries;
  3. Roast chicken, garnished with vegetables;
  4. A glass of fermented baked milk;
  5. Steamed fish with vegetables.

Thursday

  1. Fruit smoothie with seeds, boiled chicken;
  2. orange;
  3. carrot puree soup and buckwheat porridge;
  4. Portion of cottage cheese;
  5. Chicken and vegetable salad.

Friday

  1. Banana, 2 boiled eggs;
  2. Toast with cheese and tomatoes with lettuce;
  3. Roast chicken breasts with fresh vegetable salad;
  4. Homemade yoghurt;
  5. Steam cutlets;

Saturday

  1. A handful of grapes. Steamed fish with vegetables;
  2. Banana;
  3. Vegetable puree soup;
  4. Portion of cottage cheese;
  5. Chicken breast with salad.

Sunday

  1. Apple, toast with cheese and tomato;
  2. Cabbage and cucumber salad;
  3. Roasted vegetables and 2 eggs;
  4. Cup of kefir;
  5. Steamed fish with vegetables.

Proper nutrition for a month to lose weight

To plan your meal for an entire month, use the following diet matrix:

  • Breakfast:each fruit + protein product with carbohydrates in a ratio of 80: 20;
  • First breakfast:any fruit or combination of vegetables;
  • Lunch:vegetable or cereal flour with a protein product in a ratio of 50: 50;
  • Breakfast:dairy or carbohydrate product of your choice;
  • Dinner:protein product with vegetables in a ratio of 80: 20.

Breakfast is allowed after dinner, but it must be a low-calorie dairy product, such as a glass of fermented baked milk or kefir.

Also, don't forget to replenish your body fluids throughout the day.

Recipes for proper nutrition for weight loss

Cooking options are varied, but the predominant methods are baking and stewing.

Oven-baked chicken breasts

  1. The chicken is soaked in kefir with soft soft spices for 20 minutes;
  2. Bake for 15 minutes on each side in the oven.

steam cutlets

  1. Lean minced meat combined with finely chopped onion and raw egg;
  2. The cutlets are made of minced meat;
  3. Cook in a double boiler.

Roast fish

  1. Pieces of each fish are lightly seasoned with soft spices;
  2. Onions cut into slices and mix with fish;
  3. The dish is cooked in a multicooker in "Roasting" mode for 40 minutes in olive oil.

Vegetable puree soup

diet recipes for weight loss
  1. Diced carrots and onions, lightly stewed over medium heat;
  2. Boiled boiled peas are combined with vegetables;
  3. Roll the mixture in a blender;
  4. The dish is served with herbs.

To lose weight, you do not need to exhaust yourself with solid diets. It is enough to think about an individual food system with a balanced content of all essential nutrients. Adhering to the chosen scheme, you can not only lose weight, but also get rid of the yo-yo effect forever, constantly maintaining a slender effortlessly.