Lose weight with proper nutrition at home

According to the results of the survey, 42% of women answered the question that would bring you more happiness by losing weight. And in fact, for many 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 a diet.

However, despite the fact that many people dream of losing weight, it is not so easy to make their dreams come true. Nutritionists say 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 of getting rid of extra pounds.It is very important to emphasize here

• what to eat
• when
• what amount

No wonder the most famous book in history says, "Take care that your heart is not weighed down by overeating. "Yes, overeating will definitely result in unwanted weight gain and bring physical and emotional problems as well.

But what is the relationship between weight loss and healthy eating?

• Harmful products do not enter the body. For example, fried cakes and hamburgers.
• Food intake is carried out in small portions, with short breaks. As a result, a person becomes full and the body is not stressed as it is during starvation.
• Food consistency and circadian rhythms are taken into account, ensuring optimal digestion and maximum benefit from what you eat.
• The action is long-lasting, there is no malfunction or recoil. Weight loss is smooth and very physiological.

So, proper nutrition is the surest way to lose weight. We were created this way. Overeating and junk food do us no good.

That's why it's so important for weight loss and health:

• healthy food,
• required quantity,
• at the right time.

How much weight can you lose with proper nutrition?

Here the result is very individual. But he will definitely be there. No need to expect any special miracle. PP is not the best option for rapid weight loss. However, the improvement in health and gradual weight loss is very gratifying and encourages us to move forward.

In the beginning, 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 proper metabolism. If a person also increases his physical activity, the result is more obvious.

Thus, the average weight loss per month is up to 3-5 kilograms. This is the best option from a physiological point of view. But this happens only in the first two to three months. Then weight loss is less. About 0. 5-1 kilogram per week. But this is also a great result. According to this scheme, if they are additional, you can lose up to 50 kilograms in a year. Great result, right? Worth a try!

Finally:

• unnecessary weight disappears completely,
• health improves
• a person becomes more active and positive.

Therefore, people who have tasted the beauty of proper nutrition rarely give it up afterwards. The difference between proper and improper nutrition in terms of health and figure is very visible.

Basic principles of proper nutrition for weight loss

1. With strict diets, surprising results are achieved quickly. But the lost kilograms, as a rule, return later at the same speed. And PP becomes the norm of life, excess weight disappears more smoothly, but then does not form again.
2. A proper diet allows you to eat delicious and varied food at home without causing depression and anxiety. The menu is accessible from simple products, no special costs are required. Every day there are new delicious dishes, they are not boring and boring. There are no strict standards, so PN is often called a "free diet".
3. The menu for the day and week is drawn up taking into account the availability of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion of the body or lack of strength is not allowed.
4. Proper nutrition means eating often enough. There should be three main dishes and two side dishes. About 25% of the daily diet is eaten at breakfast, 40% at lunch, 15% at dinner, and 10% at two snacks. In this regime, a person does not have a strong feeling of hunger, he always seems full, but eats less, and digestion is more efficient.

What does proper nutrition mean?

Proper nutrition means switching almost entirely to healthy foods and eliminating harmful ones from your diet. Also, the answer to the question of what is proper nutrition means:

• eliminate unhealthy food choices;
• to make the frequency of meals as physiological as possible,
• consider the compatibility of foods on a plate or in a dish.

This is the basics of PP course. To a greater extent, such a plan is not designed to lose weight, but to improve health in general, where getting rid of extra pounds is just a bonus.

A balanced diet improves metabolism, improves performance 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 diseases, problems with the musculoskeletal system and all other diseases without exception. Thus, we are talking not only about a menu for weight loss, but about a program to improve the health of the whole body.

What does proper nutrition include?

Currently, nutritionists do not have a clear opinion about what constitutes a proper diet. There are various options. But most of them still agree that proper nutrition is the most organic food. It does not contain various food additives - taste enhancers, artificial colors and flavors.

As a result, it turns out that the basis of PP is a very simple and chemically-free list of products:

• vegetables,
• fruits,
• cereals

It is the basis of the diet of modern healthy people. Then, if desired, small amounts of dairy products and meat are added. It is interesting, but vegetables, fruits and cereals are considered the most budget products, and they are prepared quite quickly.

Thus, 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 budget: the products can be called simple, easily available, cheap or even inexpensive. And these are natural products. We were originally created to eat them.

Also, when preparing them, a woman or man does not need to spend a lot of time preparing complicated dishes. Everything is simple. And very comfortable. Recipes for each day and a sample PP menu only confirm this.

The detailed list of recommended products for simple proper nutrition is very large and appetizing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, pumpkins, peas, peas, corn, etc. );
• cereals (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice, etc. );
• fruits (apples, pears, apricots, quinces, oranges, bananas, pomegranates, grapefruits, melons, figs, kiwis, lemons, mangoes, peaches, dates and more);
• berries (watermelon, gooseberry, lingonberry, grape, strawberry, cherry, blackberry, strawberry, viburnum, cranberry, raspberry, raspberry, sea dog, etc. );
• greens (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to the recommendations of the World Health Organization, cereals should make up 40% of the diet of a modern person. It is recommended to give another 40% to vegetables, 15% to fruits and herbs. And only 5% should be allocated to foods of animal origin (meat, milk, fish, seafood). We can safely say that this is a diet food that nutritionists around the world recommend to all people.

And we specifically listed many things so that people who are starting to lose weight do not think that if they just buy and prepare simple meals, "then there will definitely be nothing left to eat. "

What foods should you avoid while eating healthy?

• any canned food,
• industrially prepared semi-finished and ready meals,
• store-bought confections,
• sausage products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store bought sauces,
• sweet fermented milk products,
• meat broths,
• any fast food,
• carbonated drinks.

Unfortunately, many people's weekly diet consists of these products. They eat processed foods, canned fruit, drink soda, eat sausages, cakes and chips. They don't think it's bad. Although there will definitely be negative consequences.

The principle of "what goes around comes around" works 100% here. Due to bad nutrition, there are more people who get sick in our society. What is their main problem? These are oncology, high blood pressure, diabetes, rheumatism. Even without losing weight, there are enough problems here, although obesity and overweight are the scourge of modern society.

Where to start losing weight with proper nutrition?

The most difficult thing in the process of losing weight, of course, is to start. Therefore, now we will understand where to start and how to switch to the discussed type of diet.

Here is an unlimited and free weight loss program at the initial stage:

1. Get your goals right. This will be the answer to the question of how to adapt yourself to a new type of nutrition. Maybe someone's goal will be to lose a certain number of kilograms, someone's goal will be a disease that they want to get rid of, and someone's goal will simply be to not get sick for as long as possible and have a prosperous appearance. Everything is individual. But again, here you need to focus on a systematic regime to get yourself in the right shape, not on the rapidly lost weight.
2. Set screensavers on your phone and computer for pictures or photos that will motivate you and reflect the essence of your dreams. For example, for girls, it can be photos of themselves in a swimsuit before they were overweight, or simply the beautiful athletic lady they want to be.
3. A nutritionist's advice is to gather information about unhealthy and healthy foods. Understand the effects of what we eat on the body - positive or negative. Understand healthy and unhealthy foods and dishes. The more you understand the process, the easier it will be for you to get used to the new diet. Then the new rules will not seem difficult to you, you will understand their benefits.
4. It is recommended that you download certain applications to your phone. For example, we can talk about "helpers" to calculate calories in food, about the ratio of proteins, fats and carbohydrates in them. Also, since PP requires drinking enough water, it is recommended to install an appropriate reminder program. In addition, programs that remind you of your meal schedule have proven themselves well.
5. Start keeping a food diary. You will write down what, when and how much you eat. There you can also record the results of your new diet, create a menu, plan what to cook daily and plan meals by day of the week.
6. In addition to switching to a new eating routine, make sure to take enough time for physical activity. Include specific sports activities in your lifestyle. They will make your body more healthy and attractive. Also adjust your sleep schedule. You should sleep at night and be awake during the day. Such a complex of PP, regime and physical activity will allow you to achieve the desired results faster and more efficiently.

How to create a proper diet?

After you have done everything you need to know about how to start living with proper nutrition, you need to move on to the actual process. However, a little preparation is also needed here to make everything go smoothly. A weekly diet should be drawn up showing the meals for each day. How to choose it? Now we will explain step by step.

The 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 quantities on the Internet. The main thing is that the energy value of food corresponds to the costs of the body.

If you are obese, then the total calorie content of meals per day should not exceed 1000 kcal. According to the standard, the average daily energy value for people with normal weight and moderate activity is defined as 1200-1500 kcal. If a person does heavy physical activity during the day, his daily diet should be between 1600 and 1900 kcal.

The second stage

Daily calorie intake is divided by the number of meals. The best option here would be to eat five times a day. If you need to eat food worth 1000 kcal per day, then conventionally it will be 200 kcal per meal.

But we have already said that with PN it is better to follow the regime of "three main and two additional meals". This is what it looks like in calories if you follow the scheme of breakfast, which makes up 25% of the total daily diet with meals five times a day, lunch - 40%, dinner - 15% and two more snacks of 10% each. :

• breakfast - 250 kcal,
• first snack - 100 kcal,
• lunch - 400 kcal,
• second snack - 100 kcal,
• dinner - 150 kcal.

Thus, there will not be a strong feeling of hunger, which is important for the psyche, and this is the best option for the functioning of the gastrointestinal tract.

The third stage

The most convenient time for eating is determined. Here are the nutritionists' recommendations:

• Breakfast - from 6: 00 to 8: 00.
• The first snack - from 9: 00 to 12: 00.
• Lunch – 13: 00-15: 00.
• Second snack – from 16: 00 to 17: 00.
• Dinner - from 18. 00 to 20. 00.

Time, of course, is approximate, everyone can choose the most suitable option, but the main thing is:

• intervals between meals should not exceed 3 hours;
• You don't need to eat a lot at night.

And don't be afraid of the last point. You 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.

The fourth stage

A special menu is written for each day of the week for each meal. At the same time, the menu should be diverse, the dishes should be appetizing and desirable. The Internet will help you again, there are many free menu options.

In this article below, we also offer an inexpensive sample menu of dishes that will be both delicious and healthy. There you will clearly see what you can cook and what you should avoid. Yes, there are many options for cooking with maximum benefits for your body and emotions, not to harm yourself.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins. They should be in the food, you just have to be a little confused and count them.

According to the standard, the ratio of proteins, fats, carbohydrates should be 1: 1: 4. Also, the calculation is based on what a person needs for 1 kg of weight:

• proteins - 1. 5-2 grams,
• fat - 0. 5 grams,
• carbohydrates - 2. 5-3 grams.

The fifth stage

Portion sizes are determined in grams. Yes, the key 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 overeating. Also, this corresponds to the volume of the stomach, which can usually accommodate approximately two fistfuls of compressed food. Thus, from a physiological point of view, this approach is the most correct.

After making a weekly meal plan, it remains to follow the established schedule and prepare food according to the compiled "price list". It may seem difficult only at first glance. However, a conscious approach to food is quickly justified by lost kilograms, lightness in the body and good health.

You quickly get used to such a system, and literally after 2-3 weeks, creating a menu for the day and week brings more pleasure than stress.

Additional advice from a nutritionist

1. Think of the transition to proper nutrition as a kind of interesting gastro tour that will bring you only positive emotions. If this is the approach, then the attitude towards the process will no longer be "need" but "want". Let's cook and eat for fun!
2. Drink more water. It accelerates metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many today perceive as the urge to eat. Here's a good rule of thumb: if you want to eat, drink a glass of water, and if the urge hasn't gone away after 20 minutes, eat. But often you don't want to eat at the "wrong" time, but you want to drink.
3. Do not skip meals. Otherwise, it will cause a greater feeling of hunger. The body will go into stress mode and start accumulating fat deposits again "for a rainy day".
4. Discover a new world of exciting products and food. Use more spices and herbs. They will make food tastier and healthier. The diet should be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dried fruits, and white rice with brown rice. Use whole grain flour, only whole grain flour, or spelled pasta for baking, and make your own sourdough instead of quick yeast.
6. It is recommended to eat the last time 3-4 hours before going to bed. If you want to eat, it is better to drink some water. Then, if that doesn't help, you can solve the problem with a cup of your favorite herbal tea. Or, on the contrary, eat something light - for example, vegetables and fruits. And gradually move the administration time away from sleep.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something with "ingredients" written on it, study it carefully. And remember, the shorter it is, the better it is for the body. Opt for simple vegetables, fruits and whole grains. You can never go wrong with this one.
8. Remember that fatty, fried, high-calorie foods are no longer for you. Cook, boil, bake, steam, but do not fry. During frying, firstly, a lot of high-calorie vegetable or animal fat is used, and secondly, it turns into harmful carcinogens that often cause cancer.
9. Chew your food well. Do not watch TV or use gadgets while eating. Enjoy your food. Then you will eat less and enjoy more.

A menu for a week with proper nutrition

We present to you the indicative menu of the week. It is based on the following principles:

1. The diet should be healthy, but tasty, the dishes should be varied. At this time, we also pay attention to their budget option. Make them accessible to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cottage cheese and (or) fruits are excellent choices.
3. At lunchtime, the digestive system is ready to process large amounts of food. Here you can enjoy meat dishes with cereal and vegetable side dishes, soups and vegetable salads.
4. At the end of the day, when the digestive processes slow down, fish, cooked vegetables and fermented milk products are good choices.
5. Vegetable salads, nuts, fruit, sandwiches made with whole grain bread and healthy "sides" are great options for snacks. At the same time, snacks are slightly less caloric than breakfast and dinner. They can be considered a complete meal.

Now the menu itself

Monday

• Breakfast - buckwheat with vegetables, green tea with lemon.
• The first snack is apples and pears.
• Lunch – vinaigrette, vegetable soup with turkey, sugar-free berry compote.
• The second snack is low-fat cheese, whole grain bread sandwiches with slices of herbal tea.
• Dinner - rice with vegetables and cod, cabbage, cucumber and tomato salad, rose hip juice.

Tuesday

• Breakfast - wheat porridge, a piece of cheese, green tea.
• The first snack is banana and kiwi.
• Lunch - champignon soup, boiled rabbit with vegetables, unsweetened berry juice.
• The second snack is spicy carrot salad, whole grain bread, herbal tea.
• Dinner – pike perch with vegetables, hips and apple compote.

Wednesday

• Breakfast - cottage cheese with berries (strawberries, raspberries), green tea.
• The first snack is a banana and a pear.
• Lunch - pea puree soup, fresh cabbage and carrot salad.
• Second snack - cottage cheese, tea with honey.
• Dinner - vegetable stew with pollock, green tea with lemon.

Thursday

• Breakfast - banana oatmeal, herbal tea.
• The first snack is an apple and an orange.
• Lunch - raw carrot, beet and apple salad, chicken breast with cooked vegetables, green tea.
• The second snack is whole grain bread and cheese sandwiches.
• Dinner - cheesecakes with sour cream in the oven, rose broth.

friday

• Breakfast - omelette, cabbage and bell pepper salad.
• The first snack is kiwi and apple.
• Lunch - pink salmon soup, cabbage and carrot salad, green tea.
• The second snack is banana curd.
• Dinner - chicken and vegetable stew, fruit tea.

Saturday

• Breakfast - barley porridge with vegetables, herbal tea with lemon.
• The first appetizer is carrot salad with raisins.
• Lunch - cucumber and tomato salad, bulgur and turkey with vegetables.
• The second snack is low-fat yogurt with no 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 snack is a pear and an orange.
• Lunch – Caesar salad, borscht, fruit tea.
• The second snack is cottage cheese sandwiches with whole grain bread and greens.
• Dinner - brown rice with vegetables and carp.

Recipes from the healthy eating series

In the end, we will give two more recipes. They are also from the proper nutrition series. Quick, easy, cheap and the food they prepare is very tasty and healthy.

Raw carrot, beet and apple salad

Ingredients for 1 serving:

• carrot - half of one medium root vegetable,
• apple - half of a medium fruit,
• beet - half of a medium root vegetable,
• herbs - any mint of your choice goes well here too,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil - 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrot, beetroot and rub it on a coarse grater together with the apple.
2. Finely chop the greens and mix with the rest of the ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

Food is ready! Cooking time is only 10 minutes. But it is very tasty and healthy. People also call it broom lettuce. Optionally, you can also add sauerkraut, garlic and ginger here. The result is an unusual taste.

Rabbit cooked with vegetables

Ingredients for 4 servings:

• rabbit - 0. 5 kg,
• carrot - 0. 5 kg,
• onion - 0. 5 kg,
• pumpkin - 0. 2 kg,
• bell pepper - 0. 2 kg,
• tomatoes - 0. 3 kg,
• water - 300 ml,
• ground black pepper or any favorite spice, salt to taste.

Preparation:

1. Cut the rabbit meat into pieces. Cook in a small amount of water for about 20 minutes.
2. While the meat is cooking, prepare the vegetables. Peel the carrot, grate it on a coarse grater, peel the onion and cut it into small cubes. We also cut the pumpkin, bell pepper and tomato into small cubes.
3. Add vegetables to the rabbit meat, cover with a lid and boil for another 30 minutes. add spices. Before serving, sprinkle with herbs.

The total cooking time is about 1 hour. But most of the time the food is cooked by itself. And it literally takes half an hour to prepare and add the ingredients. Using the same principle, you can cook fish or any meat, including chicken, along with any vegetables of your choice. Everything will be very tasty and healthy.

Bon Appetit! We want you to incorporate proper nutrition into your life, improve your health, lose extra pounds, and ultimately be happier. You will succeed!