Maintaining good health and ideal weight is the result of a well-established diet. If you find a suitable food system for yourself and at the same time learn the most important rules for losing weight, you can now achieve harmony and maintain it for life without tiring diets and strenuous physical activity.
Basics of Nutrition for Weight Loss
Proper nutrition is a way of life. It 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 nourish all vital systems for stable and full functioning.
There is no single formula for proper nutrition. A very different system with them proves their compatibility, so you can proceed from individual characteristics when choosing one of them. For example, food systems for people in the northern and southern regions will be different, because thermal conditions and regionalism dictate their own conditions.
Thus, many factors affect the creation of an ideal nutrition system, especially for weight loss:
- Age characteristics;
- Limited health status;
- Sex differences;
- Obesity rate;
- Geographical factor;
- Allergic restrictions;
- taste options;
- Metabolic ratio;
- rate of physical activity;
- Religious beliefs.
Nutritionists express a balanced selection and distribution of foods for proper weight loss, taking into account the required caloric content, equal amounts of carbohydrates, fats, proteins, minerals and vitamins. However, because everyone has their own characteristics, this balance is always calculated individually.
Nutritional systems for weight loss
The most suitable feeding systems have been proven:
- Separate power supply.This is not a diet, but a way of eating carbohydrates and proteins. Herbert Shelton, a scientist at the School of Natural Hygiene, wrote a lot about this, believing that our stomachs create their own special acid-base environment for meat and vegetables (cereals), and mixing these two products means disrupting the body's rhythms. Numerous studies have shown that during the long-term reconstruction of the body, a separate diet has great consequences not only for weight normalization, but also for longevity.
- Duja's power system.Although the Dukan food system is presented as a diet, it can also be called a lifestyle, because the duration of the diet is extended for many years. The essence of such a diet is to choose food for food based on the glycemic index, but you should avoid alcohol, coffee, refined and canned foods, which in turn is the right approach to food choice.
- Lacto-vegetarianism.This is a type of vegetarianism dominated by plant foods, eggs and dairy products. Nutritionists around the world agree that this is an ideal nutritional system, because the body consumes enough protein to avoid heavy meat.
These are not all possible nutritional systems, but they are considered the most universal because they ensure the balance of all nutrients for the body.
Basics of nutrition to lose weight
An appropriate 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 it is far from the most important. And choosing the "right" foods is not always enough. Losing weight with a proper nutrition system is a culture of new habits that will find a place after a month of practice, so you need to create a basic complex that you can and cannot do.
As nutritionists say, losing weight can do everything, but in moderation. This rule should be taken as a basis.
You can't set a diet based on restrictions to lose weight. Not every healthy person can tolerate them, so there is no need to talk about people who are obese or have low metabolism.
Balancing proper nutrition for weight loss is based on three pillars:
- Proteins or slow carbohydrates that predominate in the diet, depending on the characteristics of the body. To understand what you are losing weight on, it is enough to take a small test every 2 days for two weeks. On the first day of the first week, you should eat only 80 to 20 protein foods with a small amount of grains and vegetables. On the first day of the second week, do the exact opposite, foods that are dominated by slow carbs. We need to see why the pounds go faster. If it is better to use protein to lose weight in your case, then the nutrition system should be based on the preferred amount in the diet.
- Replace fast carbs with slow ones.Carbohydrates are believed to be only sweet and starchy foods. But there are people who do not like and do not eat sweets, and at the same time are still obese. The insidiousness of fast carbs is not only in cakes, but also in meatballs, fried cutlets and alcohol. Fast carbs are always high in calories, have a high glycemic index, and have an effect on the body as blood sugar rises rapidly. You don't have to give up sweets and favorite foods, just replace fast carbs with slow ones and you can continue to eat pancakes and barbecue, lose weight at the same time.
- Selection of natural products.Excess weight, along with a number of related diseases, is caused by unnatural products. With the addition of e-preservatives and especially the addition of sodium glutamate (a kind of medicine for the brain), aggressive heat treatment makes the product completely useless - empty calories. The taste is covered with chemicals and sugar, but in fact the body goes hungry because it could not get the essential trace elements for food from life. Thus, the juice in the package is chemical, and the freshly squeezed juice is natural vitamins.
Basic nutrition rules for weight loss
Regardless of the nutrition system you choose to lose weight, there are universal rules that are not ignored. Even if you have not yet decided on a new lifestyle, diet rules to lose weight can now be applied.
Always have a hearty breakfast
In the morning we have high sugar levels and therefore do not want to eat. If you think that losing weight is a great excuse to starve and limit yourself, then you can eat less. But this is a trap - you will eat several times more than you eat in the evening due to the increase in sugar. Many turn to refrigeration at night due to sugar deficiency. Breakfast should always be as rich as possible.
Get used to fractional eating
This is a very important rule for overweight people. Fractional feeding, and this is considered a diet every 3 hours, does not allow a sharp drop in blood sugar, ie the wolf will not have hunger and digestive problems. Of course, the quality of the food plays the most important role, but if the interval between meals is 4-5 hours, there will be no benefit in choosing the right food. As a result, you will eat a lot of food many times and lengthen your stomach.
At the beginning of the day, everything is "forbidden"
Overweight people are addicted to sugary and carbohydrate foods. It's hard to deny it, but you don't have to completely ban yourself to do it - just remember moderation. If you want to eat something fast carbs, you can afford them, but in the morning, preferably before 11 o'clock in the morning. This is due to the fact that our metabolism is faster in the first half of the day and a kind of load is expected by the end of the day, so the "forbidden" figure does not have much effect.
Never starve
It is forbidden to fast unless there is a therapeutic fast under the supervision of experts. This leads to weight gain, disrupts metabolism and aggravates digestive problems.
The best slimming products
The right foods in the diet of a person who is losing weight are fresh and natural products. If the content in the diet is 80%, you can start losing weight already.
This includes:
- raw or boiled fresh vegetables if necessary;
- fresh and natural fruits (from vegetable gardens) of the regions according to the seasons;
- nuts and unprotected dried fruits.
Almost everything from animal products is allowed, but here the method of processing is taken into account - stewing and baking:
- fish and seafood;
- lean meats (chicken breast, turkey, beef, veal).
If there are no allergic reactions, the following is added to the diet:
- low-interest dairy products;
- egg.
Menu for a week and a month to lose weight
Try to start with a week to start eating healthy. Over the course of 7 days, you will see results that reflect not only the figure, but also the state of health.
Monday
- Oranges, 2 boiled eggs, tomatoes;
- Toast with cheese, lettuce and tomatoes;
- Baked chicken with cucumber;
- a glass of kefir;
- Fish with vegetables.
Tuesday
- A piece of cottage cheese with grapes and nuts;
- 2 apples;
- Steamed vegetable soup and cutlet;
- 1 egg;
- Young potatoes made from vegetable dishes.
Wednesday
- Grapefruit, chicken meatballs with vegetables;
- a handful of cherries;
- Baked chicken garnished with vegetables;
- a glass of fermented boiled milk;
- Steamed fish with vegetables.
Thursday
- Smooth, boiled chicken with seeded fruit;
- Orange;
- Carrot puree soup and buckwheat;
- A piece of cottage cheese;
- Chicken and vegetable salad.
Friday
- Banana, 2 boiled eggs;
- cheese and tomato toast with lettuce;
- Chicken breast cooked with fresh vegetable salad;
- Homemade yogurt;
- Steam cutlets;
Saturday
- A handful of grapes. Steamed fish with vegetables;
- Banana;
- Vegetable puree soup;
- A piece of cottage cheese;
- Chicken breast with salad.
Market
- toast with apples, cheese and tomatoes;
- Cabbage and cucumber salad;
- Cooked vegetables and 2 eggs;
- a glass of kefir;
- Steamed fish with vegetables.
Proper nutrition for a month to lose weight
Use the following diet matrix to plan your meals for a month:
- Breakfast:any fruit + protein product with carbohydrates in the ratio of 80: 20;
- First snack:any combination of fruits or vegetables;
- Lunch:eat vegetables or grains with a protein product in a ratio of 50: 50;
- Second snack:dairy or carbohydrate product of your choice;
- Meal:Vegetable product with vegetables in the ratio of 80: 20.
A snack after a meal is allowed, but it should be a low-calorie dairy product, such as a glass of fermented baked milk or kefir.
Also, don't forget to replenish body fluids throughout the day.
Recipes for proper nutrition to lose weight
There are different cooking options, but the preferred methods are baking and steaming.
Cooked Chicken Breast
- Chicken is soaked in kefir with mild spices for 20 minutes;
- Bake in the oven for 15 minutes on each side.
Steamed cutlets
- Lean minced meat with finely chopped onion and raw egg;
- Cutlets are made from minced meat;
- Cook in a double boiler.
Cooked fish
- Pieces of any fish are lightly seasoned with mild spices;
- Onions cut into slices and mixed with fish;
- Cook in olive oil on a slow cooker for 40 minutes in "Cook" mode.
Vegetable puree soup
- Carrots and onions chopped, lightly cooked over medium heat;
- Cooked peas are combined with vegetables;
- The mixture is rolled in a blender;
- Meals are served with herbs.
You don't need to get tired of strict diets to lose weight. It is enough to think about an individual nutrition system with a balanced composition of all essential nutrients. By sticking to the chosen scheme, you can not only lose weight, but also get rid of the yo-yo effect forever, without effort, maintaining a constant delicacy.