According to the survey, 42% of women, when asked what would bring them greater happiness, answered losing weight. And in fact, for a huge number of people, losing excess weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow diets.
But despite the fact that many people dream of losing weight, making their dreams come true is not so easy. Dietetics reports that the main points here are proper nutrition and physical activity. Now we will talk about losing weight with proper nutrition at home.
Does proper nutrition help you lose weight?
Proper nutrition is one of the main elements for removing extra pounds.It is very important to emphasize here
- what should I eat,
- when there is,
- in what quantity?
No wonder the most popular book in history says, "Take heed to yourselves, lest your hearts be weighed down by overeating. "Yes, eating too much will definitely lead to unwanted weight gain and bring with it physical and emotional problems.
But what is the relationship between weight loss and healthy eating?
- No harmful products enter the body. Such as fried pies and hamburgers.
- Eating is done in small portions, at short intervals. As a result, a person is full and the body does not experience stress, as during starvation.
- Food compatibility and circadian rhythms are taken into account, ensuring the best digestion and getting the most out of what you eat.
- The action is long lasting, no damage or flashbacks. Weight loss is smooth and very physiological.
So eating right to lose weight is the surest way. We are made this way. Overeating and junk food do us no good.
Therefore, for weight loss and health it is very important:
- healthy food,
- in the required amount,
- at the right time.
How much weight can you lose with proper nutrition?
The result here is very individual. But he will definitely be there. You don't need to expect any special miracles. PP is not the best option for quick weight loss. However, the improvement in health and gradual weight loss are very pleasant and encourage us to move forward.
Initially, people usually lose between 1 and 3 kilograms per week. But it literally lasts 1-3 weeks. During this period, the body gets rid of swelling and restores the correct metabolism. If a person also increases his physical activity, the result becomes even more obvious.
In this way, the average weight loss per month occurs by 3-5 kilograms. This is the best option from a physiological point of view. However, this happens only in the first two to three months. Then the weight loss becomes less. Approximately 0. 5-1 kilogram per week. But this is also a great result. According to this scheme, you can lose up to 50 kilograms in a year, if they are superfluous. Great result, right? It's worth a try!
Eventually:
- unnecessary weight disappears completely,
- health improves
- the person becomes more active and positive.
Therefore, people who have tasted the beauty of proper nutrition rarely give it up later. The difference between proper and improper nutrition on health and figure is very visible.
Basic principles of proper nutrition for weight loss
- With strict diets, stunning results are quickly achieved. However, the lost pounds, as a rule, are subsequently returned just as quickly. And PP becomes a norm of life, in which excess weight disappears more smoothly, but then it no longer forms again.
- The right diet allows you to eat delicious and varied food at home without creating depression or anxiety. The menu is made affordable, from simple products, no special expenses are needed. Every day there are new delicious dishes, they do not become boring or boring. There are no strict standards, which is why PN is often called the "free diet".
- The menu for the day and week is drawn up, taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion of the body or lack of strength is not allowed.
- Eating right means eating relatively often. There should be three main meals and two additional meals. About 25% of the daily diet is eaten at breakfast, 40% at lunch, 15% at dinner and two snacks for 10%. In this mode, a person does not have a strong feeling of hunger, seems constantly full, but eats less, digestion is more efficient.
What does proper nutrition mean?
Proper nutrition means an almost complete transition to healthy foods and eliminating harmful ones from your diet. Also, the answer to the question of what is proper nutrition means:
- eliminate unhealthy cooking options;
- make the frequency of meals as physiological as possible,
- consider the compatibility of foods on one plate or at one meal.
These are the basics of the PP course. To a greater extent, such a plan is not designed to lose weight, but to improve health in general, where shedding extra pounds is just a bonus.
A balanced diet improves metabolism, increases efficiency and improves well-being. Surprisingly, many chronic diseases improve in humans. Well, there are no contraindications for switching to proper nutrition.
On the contrary, this diet is recommended every day for patients with diabetes, cardiovascular disease, problems with the musculoskeletal system and all other diseases without exception. So we are not just talking about a weight loss menu, but a program to improve the health of the whole organism.
What is included in proper nutrition?
Currently, nutritionists do not have a clear opinion on what constitutes proper nutrition. There are different options. But most of them still agree that proper nutrition is the food that is the most organic. It does not contain various food additives - taste enhancers, artificial colors and flavorings.
As a result, it turns out that the basis of PP is a list of products, very simple and without chemical processing:
- vegetables,
- fruits,
- cereals
This is the basis of the diet of modern healthy people. Then, if desired, dairy products and meat are added in small proportions. It is interesting, but vegetables, fruits and cereals are most often considered budget products and are prepared quite quickly.
So the secret of the success of the health and weight loss program in the discussed format is that we are talking about healthy eating on a limited budget: the products are simple, easily available, cheap or even cheap. And these are natural products. We were originally designed to eat them.
Also, when preparing them, the woman or man does not have to spend a lot of time preparing complex dishes. Everything ingenious is simple. And very comfortable. Recipes for every day and a sample PP menu only confirm this.
And the detailed list of products that are recommended for just proper nutrition is very large and appetizing:
- vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkin, cucumbers, tomatoes, zucchini, peas, chickpeas, corn, etc. );
- cereals (buckwheat, oats, barley, rye, wheat, quinoa, rice, etc. );
- fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, persimmon and many others);
- forest fruits (watermelon, barberry, lingonberry, grapes, strawberries, cherries, blackberries, strawberries, viburnum, cranberries, gooseberries, raspberries, sea buckthorn, etc. );
- greens (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).
According to WHO recommendations, cereals should make up 40% of the diet of a modern person. Another 40% is recommended to be given to vegetables, 15% to fruits and herbs. And only 5% should be allocated to foods of animal origin (meat, dairy products, fish, seafood). We can safely say that this is a dietary food that nutritionists around the world advise all people to adhere to.
And we specifically listed many things so that people who are starting to lose weight do not think that if they buy and prepare only simple foods, then "there will certainly be nothing to eat".
What foods should you avoid when eating healthy?
- any canned goods,
- semi-finished products and ready industrially prepared meals,
- confectionery from the store,
- sausages,
- refined products (sugar, vegetable oil),
- white bread, white rice,
- mayonnaise, margarine,
- sauces from the store,
- sweet fermented milk products,
- meat broths,
- any fast food
- carbonated drinks.
Alas, the weekly diet of many people consists of exactly these products. They eat processed foods, canned fruit, drink fizzy drinks, eat sausages, cakes and chips. They don't think it's bad. Although there will definitely be negative consequences.
Here the principle "what goes around comes around" works 100%. Due to improper nutrition in our society, there are more and more sick people. What is their main problem? These are oncology, high blood pressure, diabetes, rheumatism. Even without losing weight, herethere are enough problems even though obesity and overweight are the scourge of modern society.
Where to start losing weight with proper nutrition?
In the process of losing weight, the most difficult thing is, of course, to start. Therefore, we will now understand where to start and how to switch to the discussed type of diet.
The unlimited and free starter weight loss program here provides:
- Get your goals right. This will be the answer to the question of how to adapt to a new type of diet. Maybe someone's goal will be a certain number of pounds lost, someone's goal will be a disease that they would like to get rid of, and someone's goal will simply be to stay sick for as long as possible and have a blooming appearance. Everything is individual. But still, here you need to focus not on quick weight loss, but on a systematic regime to get in the right shape.
- Set screensavers on your phone and computer to pictures or photos that will motivate you and reflect the essence of your dreams. For example, for girls, it could be a photo of them in a swimsuit before they gained weight, or just a beautiful athletic lady they would like to look like.
- A nutritionist's advice is to gather information about unhealthy and healthy foods. Understand the impact of what we eat on the body - positive or negative. Understand healthy and unhealthy foods and meals. The clearer you are about the process, the easier it will be to get used to the new diet. Then the new rules will not seem burdensome to you, you will understand their benefits.
- It is recommended that you download certain applications to your phone. For example, we can talk about "helpers" for counting calories in food, about the ratio of proteins, fats and carbohydrates in them. In addition, since PP requires drinking enough water, it is recommended to install a suitable reminder program. In addition, apps that remind you of your meal schedule have proven themselves well.
- Start keeping a food diary. You will record what, when and how much you ate. There you can also record the results of your new diet, create a menu, make a daily plan of what you will cook and plan meals by day of the week.
- In addition to switching to a new eating routine, make time for physical activity. Including, introduce special sports exercises into your lifestyle. They will make your body even more healthy and attractive. Also adjust your sleep schedule. You must sleep at night and be awake during the day. Such a complex of PP, regimen and physical activity will allow you to get the desired results faster and more effectively.
How to make a proper diet?
Once you have done everything you need to know about how to start living on the right diet, you need to move on to the actual process. But in order for everything to go smoothly here, you also need a little preparation. A weekly diet should be drawn up, specifying meals for each day. How to choose it? Now we will explain step by step.
First stage
You need to determine how many calories you need to burn daily. For this calculation, you can use ready-made tables, which are available in sufficient quantity on the Internet. The main thing is that the energy value of the food corresponds to the expenditure of the body.
If you are overweight, then the total calorie content of meals per day should not exceed 1000 kcal. For people of normal weight and moderate activity, according to the standard, the average daily energy value is defined as 1200-1500 kcal. And if a person performs heavy physical activity during the day, then his daily diet should be from 1600 to 1900 kcal.
Second phase
The daily caloric intake is divided by the number of meals. The best option here would be five meals a day. If you need to eat food worth 1000 kcal per day, then conditionally it will be 200 kcal per meal.
But we have already said that with PN it is better to adhere to the regime of "three main and two additional meals". If you follow a scheme of breakfast for five meals a day, which represents 25% of the total daily diet, lunch - 40%, dinner - 15% and two more snacks 10% each, then in calories it looks like this:
- breakfast - 250 kcal,
- first breakfast - 100 kcal,
- lunch - 400 kcal,
- second breakfast - 100 kcal,
- dinner - 150 kcal.
Thus, the feeling of strong hunger will not appear, which is important for the psyche, and for the work of the gastrointestinal tract, this is the best option.
Third stage
The most convenient time for eating is determined. Nutritionists' recommendations here are:
- Breakfast - from 6: 00 to 8: 00.
- First breakfast - from 9: 00 to 12: 00.
- Lunch – from 1: 00 p. m. to 3: 00 p. m.
- Second breakfast - from 4: 00 p. m. to 5: 00 p. m.
- Dinner - from 18. 00 to 20. 00 hours.
The time, of course, is approximate, everyone can choose the most suitable option, but the main thing is that:
- intervals between meals should not exceed 3 hours,
- There is no need to eat too much at night.
And don't be afraid of the last point. Get used to it quickly. Especially when sleep in this mode becomes of the highest quality and a person looks good and full of energy in the morning.
Fourth stage
For each meal, a specific menu is written for each day of the week. At the same time, the menu should be varied, and the dishes should be appetizing and desirable. The Internet will help you again, where there are many options on the menu for free.
Also in this article below we offer an inexpensive sample menu, the dishes from which will be both tasty and healthy. There you will clearly see what you can cook and what you should refrain from. Well, there are many options on how to make food that will not harm you, but with maximum benefit for your body and emotions.
At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins, respectively. They should be present in the dishes, you just have to get a little confused and count them.
Proteins, fats, carbohydrates according to the standard should correspond to a ratio of 1: 1: 4. Also, the calculation is based on the fact that per 1 kg of weight a person needs:
- proteins - 1. 5-2 grams,
- fat - 0. 5 grams,
- carbohydrates - 2. 5-3 grams.
Fifth stage
The volume of portions is determined in grams. Yes, the main thing here is that the portions are small. Usually their volume is 200-300 grams. This will be enough for an adult to eat, but not to overeat. Also, this, as a rule, corresponds to the volume of the stomach, which can hold approximately two fistfuls of compressed food. So from a physiological point of view, this approach is the most correct.
After drawing up a weekly meal plan, all that remains is to stick to the established schedule and prepare food in accordance with the compiled "price list". Only at first it may seem difficult. However, a conscious approach to food is quickly justified by the lost pounds, lightness in the bodyand good health.
You quickly get used to such a system, and literally after 2-3 weeks, drawing up a menu for the day and for the week brings more pleasure than stress.
Additional advice from a nutritionist
- Think of the transition to proper nutrition as a kind of exciting gastrotour, which will bring you only positive emotions. If the approach is exactly like this, then the attitude to the process will no longer be "necessary" but "want". Let's cook and eat for pleasure!
- Drink more water. It accelerates metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many today perceive as a desire to eat. Here's a good rule of thumb: if you want to eat, drink a glass of water, and if the urge isn't gone after 20 minutes, eat. But most often you don't want to eat at the "wrong" time, you just want to drink.
- Don't skip meals. Otherwise, it will provoke a greater feeling of hunger. The body will go into stress mode and start accumulating fat again "for rainy days".
- Discover a new world of interesting products and dishes. Use more spices and herbs. They will make food tastier and healthier. The diet as a whole should be as varied and interesting as possible.
- Replace unhealthy sugar with honey, sweets with dried fruit, white rice with brown rice. For baking, use whole grain flour, pasta made only from it or semolina, and instead of instant yeast, make your own sourdough.
- It is recommended to eat last 3-4 hours before going to bed. And if you want to eat, it's better to just drink some water. Then, if that doesn't help, you can solve the problem with a cup of your favorite herbal tea. Or else eat something light - like vegetables and fruits. And gradually move the application time away from sleep.
- Choose your products wisely. Give preference to natural foods. If you do decide to buy something labeled "ingredients", study it carefully. And remember that the shorter it is, the more useful it is for the body. Give preference to simple vegetables, fruits and grains. You can neverto go wrong with this one.
- Remember that fatty, fried, high-calorie foods are no longer for you. Steam, boil, bake, steam, but do not fry. During frying, firstly, very high-calorie vegetable or animal oil is used, which, secondly, most often turns into harmful carcinogens that cause cancer.
- Chew your food thoroughly. When eating, don't watch TV or use gadgets. Have a nice meal. Then you will eat much less and get more pleasure.
Menu for a week with proper nutrition
We present you an indicative menu for the week. It is based on the following principles:
- The diet should be healthy, but tasty, and the meals should be varied. In this case, we dwell on their budget option. To be accessible to as many people as possible.
- Since the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cottage cheese and (or) fruits are an excellent option.
- During lunch, the digestive system is ready to process large amounts of food. Here you can use meat dishes with side dishes of cereals and vegetables, soups and vegetable salads.
- At the end of the day, when the digestive processes slow down, good options are fish, steamed vegetables and fermented milk products.
- Vegetable salads, nuts, fruits, whole grain bread sandwiches and healthy "toppings" are an excellent option for intermediate meals. At the same time, snacks are only slightly less than breakfast and dinner in terms of calories. They can be considered full meals.
And now the menu itself
Monday
- Breakfast - buckwheat with vegetables, green tea with lemon.
- The first breakfast is an apple and a pear.
- Lunch - vinaigrette, vegetable soup with turkey, fruit compote without sugar.
- The second breakfast is sandwiches of whole grain bread with slices of low-fat cheese, herbal tea.
- Dinner - rice with vegetables and cod, salad of cabbage, cucumbers and tomatoes, rosehip broth.
Tuesday
- Breakfast - wheat porridge, a piece of cheese, green tea.
- The first breakfast is banana and kiwi.
- Lunch - mushroom soup, stewed rabbit with vegetables, berry juice without sugar.
- The second breakfast is a spicy carrot salad, whole grain bread, herbal tea.
- Dinner - pike with vegetables, compote of rose hips and apples.
Wednesday
- Breakfast - cottage cheese with berries (strawberries, raspberries), green tea.
- The first breakfast is a banana and a pear.
- Lunch – pureed pea soup, fresh cabbage and carrot salad.
- Second breakfast - cottage cheese, tea with honey.
- Dinner - vegetable stew with pollock, green tea with lemon.
Thursday
- Breakfast - oatmeal with banana, herbal tea.
- The first breakfast is an apple and an orange.
- Lunch - salad of raw carrots, beets and apples, chicken breast with stewed vegetables, green tea.
- The second breakfast is whole wheat bread and cheese sandwiches.
- Dinner - baked cheesecake with sour cream, rosehip broth.
Friday
- Breakfast - omelette, cabbage and pepper salad.
- The first breakfast is kiwi and apple.
- Lunch - pink salmon fish soup, cabbage and carrot salad, green tea.
- The second breakfast is cottage cheese with banana.
- Dinner - casserole with chicken and vegetables, fruit tea.
Saturday
- Breakfast - barley porridge with vegetables, herbal tea with lemon.
- The first breakfast is carrot salad with raisins.
- Lunch – cucumber and tomato salad, turkey with bulgur and vegetables.
- The second breakfast is low-fat yogurt without artificial additives.
- Dinner - navaga with vegetables, beet salad with garlic and prunes.
Sunday
- Breakfast - scrambled eggs with vegetables, whole grain bread, green tea.
- The first breakfast is a pear and an orange.
- Lunch - Caesar salad, borscht, fruit tea.
- The second breakfast is sandwiches of whole wheat bread and cottage cheese with herbs.
- Dinner – brown rice with vegetables and carp.
Recipes from the healthy eating series
In conclusion, we will give two more recipes. They are also from the proper nutrition series. Quick, easy, cheap, and the dishes they prepare are very tasty and healthy.
Salad of raw carrots, beets and apples
Ingredients for 1 serving:
- carrots - half of a medium root vegetable,
- apple - half of a medium fruit,
- beets - half of a medium root vegetable,
- greens - any of your choice, mint also goes well here,
- apple cider vinegar or lemon juice - 1 tablespoon,
- olive oil - 1 tablespoon,
- salt, pepper - to taste.
Preparation:
- Peel the carrots, beets and grate them together with the apple on a coarse grater.
- Greens are finely chopped and mixed with the rest of the ingredients.
- Add apple cider vinegar or lemon juice, olive oil, salt and pepper.
The dish is ready! Cooking time is only 10 minutes. But very tasty and healthy. People also call it broom salad. If desired, you can also add sauerkraut, garlic and ginger here. The result is exceptional taste.
Stewed rabbit with vegetables
Ingredients for 4 servings:
- rabbit - 0. 5 kg,
- carrots - 0. 5 kg,
- onion - 0. 5 kg,
- zucchini - 0. 2 kg,
- black pepper - 0. 2 kg,
- tomatoes - 0. 3 kg,
- water - 300 ml,
- ground black pepper or favorite spices, salt to taste.
Preparation:
- Cut the rabbit meat into portions. Boil in a small amount of water for about 20 minutes.
- While the meat is stewing, prepare the vegetables. Carrots are peeled, grated on a large grater, onions are peeled and cut into small cubes. We also cut the zucchini, peppers and tomatoes into small cubes.
- Add the vegetables to the rabbit meat, cover with a lid and simmer for another 30 minutes. Add spices. Before serving, sprinkle with herbs.
Total cooking time is about 1 hour. But most of the time the dish will cook itself. And it literally takes half an hour to prepare and add the ingredients. On the same principle, you can cook fish or any meat, including chicken, in combination with vegetables of your choice. Everything will be very tasty and healthy.
Enjoy your meal! We wish you to introduce proper nutrition into your life, improve your health, lose extra pounds and ultimately become happier. You will succeed!