Proper nutrition for weight loss what you need to eat. Effective nutrition for fast weight loss. What to eat to lose weight

It is very easy to gain excess weight, but it is difficult to get rid of it. How to be? Is it really impossible to lose the hated kilograms? Maybe. The main thing is to choose a technique that you can stick to for a long time. It can be low-calorie diets and fasting. You can perform these methods under the supervision of specialists or on your own at home. They will definitely reduce the weight. But the effect will be temporary: as long as you stick to them.

Starvation

Torturing yourself with hunger strikes, you lose not only the fat component of your body, but also the muscle. The rate of weight loss is fast. Drink only water and green tea. The body is well cleansed of harmful elements:

• slag;
• allergens;
• toxins.

Be aware that the method is unsafe. It is not recommended to stick to it for more than seven days. The maximum duration of a hunger strike is 3 days. We do not recommend using this technique. But if you still decide, it is better to start a hunger strike from day 1. Time without eating will boost your metabolism.

The principle of a low-calorie diet is also to limit. The total nutritional value of the daily diet should not exceed 1500 kcal. Carbohydrates and fats should be consumed in minimal amounts.

Both methods are very hard to endure unless you have good will power. Therefore, we strongly recommend that you take a completely different approach.

How to eat right to lose weight at home? This is the question you should be interested in. Only with a competent approach to the preparation of the diet, weight loss will not be temporary. Kilograms will go away gradually and constantly.

Basic principles of proper nutrition

Adhering to the right approach to the formation of the diet, you make your body healthier every day. Weight goes away, and vivacity and energy come to replace it. Diets and hunger strikes reduce weight, but after they end, the weight returns like a boomerang (may even come with a double value).

Eating only low calorie foods is wrong. You just need to control the amount of food consumed and their percentage (to each other).

Properly composed diet, which is observed constantly - the key to success. The third part of it should be proteins of animal origin. Everything else is plant food.

Don't torture yourself. Avoid foods you don't like. Eat what you really enjoy (but with the right approach). In general, the road is open to meat lovers. With proper preparation (boiled or steamed) and consumed (with vegetables), you can lose weight well.

Do not stick to the "named in the books" calorie diet. It is individual and depends on the amount of human movement per day. Calculate it for your weight.

Avoid foods high in fat and glucose. In order to process them, the body needs to spend a lot of energy.

Strictly adhere to the rules for the compatibility of products. For example, you can not eat meat with carbohydrates and milk.

Drink constantly. Only not juices, but purified water. The amount is calculated as follows: 30 ml of water multiplied by the number of kilograms of your weight. The calculated rate includes tea, soups and other liquids. Fifty percent of the received norm should fall on water.

Diet is not just a combination of words. The body needs to know when it will be fed. The number of meals should not be less than 3. Between them, resort to light snacks.

Food with the right approach

Before looking at the menu, let's talk a little about the products. So, how to eat to lose weight at home? We eat this:

First - meat. “Healthy” meat does not include, for example, pork and other fatty varieties of it. Meat for proper nutrition is poultry, veal, beef. Sausages, sausages, smoked products are enemies that should be avoided. Fat and skin from pieces of meat must be removed. Braising with a little oil, boiling with steam or water - this is how you should cook.

Second - a fish. It is necessary to include it in the diet more often than meat. The cooking method is the same. Varieties of fish should be low-fat (perch, pollock, cod, perch).

Third - eggs. Eggs are a high-calorie product. But they should be. The product is very difficult to digest. You need to eat no more than 3 pieces (per week). For weight loss, it is better to include quail eggs in the diet, which are much healthier than chicken eggs.

Fourth - milk products. More precisely, the basis of the diet is fermented milk products (cottage cheese, fermented baked milk, kefir). Sour cream and cream are allowed in minimal quantities (but rarely).

Fifth - animal fats. We are talking about both butter and other fats. Fats are essential for the proper functioning of body systems. Five grams a day will be enough. The needs of the body will be replenished, the process of losing weight will go more efficiently.

Sixth - vegetable oil. Try to cook without oil. But if the recipe calls for it, then let it be soy, olive, corn or sunflower. The best oil is cold pressed oil. For weight loss, it is best to cook in a double boiler.

Seventh - vegetables. You need to eat greens (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, white cabbage), peppers, cucumbers, onions, tomatoes, garlic. Only potatoes are not allowed. Even a large number of these vegetables will not harm the figure.

Eighth - fruits (berries). They are a source of vitamins. Dried fruits are also allowed. The most useful fruits grown in our climatic conditions.

Ninth - cereals and pasta. What to eat to lose weight quickly? What kind of cereals? These are wheat, rice, millet and buckwheat. Macaroni must be firm. A serving of cereals (pasta) - 200 grams.

Tenth - bread. The amount of bread per day is 30-40 grams. Instead of white bread of the highest grade, you need to eat grain or bran. The use of baking is unacceptable in the process of weight loss. It can be afforded only at the maintenance stage, and then in very small quantities. Be sure to observe the time rhythms of eating (harmful should be consumed in the morning).

Eleventh - salt. You need to salt food a little less than usual. For taste, it is better to use seasonings: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.

And last but not least, sugar. We exclude it completely. Sugar is empty and completely useless calories.

Menu that leads to weight loss

The menu for every day of proper nutrition for weight loss includes the following options.

Breakfast options:

• oatmeal (composition: milk, oatmeal, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
• fish cooked in batter; mashed potatoes and milk (a glass);
• muesli and milk, eggs (1 piece), fruit juice.

Second breakfast options:

• yogurt, 2 bananas, orange;
• fat-free cottage cheese and sour cream, apple;
• pancakes stuffed with cottage cheese and milk.

Lunch options:

• chicken noodles (soup), buckwheat porridge and mushrooms, pumpkin and tomato salad, juice (glass);
• fish soup, chopped vegetables, meat chop, juice (glass);
• borsch, zrazy (tomato and cheese), buckwheat porridge, cocoa.

Afternoon options:

• sandwich (bread and cheese), milk (glass);
• salad (tomatoes and sour cream), juice;
• yogurt and any fruit (according to the season).

Dinner options:

• chop chicken, chopped vegetables, green tea;
• Greek salad, fish cutlet, milk;
• boiled vegetable salad (vinaigrette), boiled chicken, green tea.

If the meal menu contains juice, then you should know that these are not store-bought juices, but homemade ones, with a small amount of sugar.

Nutrition Features

Health and nutrition according to the rules are on the same level. Therefore, be sure to follow the above principles and remember the features of the new eating behavior.

1. Eat 3-5 times a day.
2. Eat a variety of food types. Monotony is out of the question.
3. During one settlement week, fish eat more meat.
4. Alcohol is excluded.
5. We don't eat preservatives.
6. Instead of sweetened drinks, we drink mineral water.
7. We always cook fresh food.
8. Forbidden: chocolate, flour, marshmallows and ice cream.
9. We don't overeat.

Sports and weight loss

Sports will spur the process of losing weight. The main thing - daily loads. Do not torture yourself with hourly workouts, it is enough to spend 5-20 minutes on exercises.

Competent trainers in the field of fitness say that during classes it is imperative to follow nutritional recommendations. Namely:

1. A competent approach to losing weight suggests that a person always gets enough sleep. Lack of sleep, the human brain perceives as well as malnutrition.
2. For a thin waist, eat plant foods for dinner.
3. Don't eat right before bed.

Cardio exercises are a good stimulant for proper weight loss. They last an hour and a half. During this time, subcutaneous fat is transformed into muscle mass.

Keep calm. A nervous state is not an assistant in losing weight.

Always expand your horizons in the field of nutrition. The strongest and most famous athletes know almost everything about the rules of nutrition. More than any dietitian - for sure.

The maximum effect is achieved in such cases:

1. The diet contains proteins and carbohydrates.
2. Carbohydrates, during training, give an energy boost to the brain and muscles. By consuming carbohydrates, we help the body to expend energy and burn fat reserves.
3. Protein during exercise will serve as amino acids for your muscles. Proteins will not release energy, but will begin to perform protein synthesis immediately after training.
4. If the amount of fat in the diet is less than 3 grams.
5. Fat greatly slows down the rate of digestion of food and the very work of such an organ as the stomach. If you include fatty foods in your plate before training, you will feel nausea and colic during training.

Before training you need to eat:

• omelette (only proteins are taken) and oatmeal;
• meat (turkey, chicken or just breast) with bread (only coarse grinding), rice;
• steak (low fat) and potatoes.

About meal times:

1. Soup, salad in large portions should be eaten 2 hours before class. Food for the specified time will be digested and the stomach will become empty.
2. Porridge and cottage cheese - half an hour before training.
3. In the case when you have a desire not only to reduce body fat, but also to build muscle, eat fruit with a protein drink before training. Reception time - half an hour before class. You need fruits that have a low glycemic index: strawberries, apples, pears. Drink - whey protein drink.

For better mobilization of fat from cells, drink strong green tea or coffee 30 minutes before class. Then a lot of fat will burn and less amino acids, glycogen and glucose. As a result, during training, you will feel tired later than usual. And after training you will not be exhausted by a headache. The effect of strong tea (coffee) lasts about 2 hours.

After training, you do not need to eat anything. The body is distracted by the digestion of food, and not by the destruction of body fat. If you feel sick from hunger, then it is better to drink a glass of regular milk or a protein shake.

After exercise (20 minutes later), the body actively consumes carbohydrates and proteins. There is recovery, as well as muscle growth. Calories don't go into body fat.

After training, it is better to drink liquid carbohydrates. For example, grape or cranberry juice. Trainers also advise replenishing the body with proteins. Better if it is a protein shake. You need to drink it immediately after the end of classes. Regular egg whites can replace the cocktail. You can also eat any protein food. The main thing is that it should be a small portion of the protein product (the size of your palm). Milk, yogurt, fatty pork, cottage cheese are not the best options for eating after a workout. Eat chicken breasts (skinless), but not legs.

In addition, after training sessions are excluded: chocolate products, tea, what, chocolate. The reason is that drinks contain caffeine, which negatively affects the work of insulin.

Conclusion! Train in the morning. Drink coffee (tea) before training. And after class, take a break of 2 hours, and drink coffee only after the specified time.

Now it’s clear how to eat before and after training. What can you drink? The drinking regimen is as follows: before doing training exercises, be sure to drink water (1 glass), during classes, drink it after 20 minutes in small sips.

If your training is delayed for an hour or more, then use special drinks for athletes. They are useful, as their composition contains useful elements. It is allowed to drink freshly squeezed juices (only natural).

If you do not attach special importance to drinking, there is a high probability that the training will not work out due to the lethargy of the body.

And further. Do not drink only when you are thirsty. When you feel it, your body will already be dehydrated. Why is this happening? Because training at an intense pace makes the receptors of the throat and gastric tract less sensitive. You need to drink constantly.

Bad symptoms include:

• headache;
• thirst;
• lack of appetite;
• fatigue;
• dry lips;
• irritability;
• dry mouth.

If you observe at least two of these symptoms, be sure to immediately start drinking water. If it is completely unbearable, interrupt the training sessions.

If you still can’t lose weight, look at yourself from the outside and do an analysis. Perhaps you do not understand the principles of the human body, so you do not properly meet its needs. Or you think you're doing everything right, but you're not. You don't know what food groups exist and how they interact with each other.

Let's summarize. It is possible to lose weight at home. It is enough to eat right every day and exercise physically.

Reading time: 26 min

You have probably heard the common expression more than once: “We are what we eat.” And indeed it is. The choice of products directly affects our health. Food is a source of building materials for our cells, tissues and organs. It provides the vital activity of the body, gives us energy and even affects our mood. That is why proper nutrition is one of the most important conditions for a healthy lifestyle.

Who should think about the transition to proper nutrition:

• Those who want to lose weight and get rid of excess weight.
• Those who decide to embark on the path of a healthy lifestyle (HLS).
• Those who go in for sports and want to keep themselves in good physical shape.
• Those who want to avoid possible health problems caused by malnutrition.
• To those who already has health problems caused by malnutrition and must follow a reasonable diet (gastrointestinal problems, cardiovascular diseases, etc.)
• Those who want to introduce themselves and their families to healthy habits.

The most common reason for switching to proper nutrition is the desire to lose weight. According to statistics, 54% of men and 59% of women in Russia are overweight. Most often, excess weight is the result of poor eating habits, eating disorders, unlimited consumption of high-calorie foods, and low physical activity. Moreover, being overweight is not just a matter of aesthetics and beauty. This is a matter of health and normal functioning of all organs of our body.

Of course, proper nutrition (PP) is a very broad concept that includes many aspects and points of view. We will give only general universal rules - they are suitable for almost everyone (in rare cases when there is a need to exclude a particular group of products). In the future, you can always optimize your diet based on the characteristics of your body and the experience of consuming certain products.

Stage One: Five Easy Steps to PP

The first stage includes five simple tips that will help you take a serious step towards proper nutrition without much immersion in theoretical material. Even by following these simple rules, you will be able to lose extra pounds, clean up the food and accustom yourself to a reasonable food intake.

The division into stages will help those who have not previously adhered to the principles of proper nutrition or cannot yet afford to drastically change their diet. If you already have experience with PP or you are a strong-willed person, then you can read the article from beginning to end and immediately begin to completely change your diet.

STEP 1: Clean up food waste

The very first step that you need to take on the path to proper nutrition is to exclude the so-called "food junk" from your menu, namely:

• sugar and sugary foods
• white pastries and white flour products
• sausage, sausage products, semi-finished meat products
• fast food (fries, hamburgers, chips, snacks, etc.)
• sweet juices, sodas and lemonades
• mayonnaise, ketchup and non-natural sauces

Firstly, these are products with low nutritional value, which, in fact, do not bring any benefit to the body. Secondly, these are high-calorie foods that are very quickly deposited in fat. Thirdly, most of these products do not saturate the body, so you will constantly feel hungry and eat an extra norm of food. By clearing your diet of this food group, you have already taken a huge step towards proper nutrition and weight loss.

STEP 2: Eliminate alcoholic beverages

The second step involves the exclusion of another group of low-use products - alcoholic beverages. We will not now discuss the presence or absence of alcohol harm under reasonable restrictions, and even take into account the possible positive properties of red wine. When switching to PP, we recommend giving up alcohol altogether., at least for the period of weight loss. Why is it better to give up alcohol:

• According to research, alcoholic beverages act on the neurons that control appetite, which causes the body to feel intensely hungry.
• Even a small dose of alcohol often provokes a food breakdown, when, due to a loss of control, you begin to “sweep away” healthy and unhealthy foods in large quantities.
• Alcohol retains water, so the next day on the scales you are actually guaranteed to see a "weight gain", which is very demotivating.
• Alcohol slows down the metabolism, so the process of losing weight in your body will take place at a slower rate.
• Alcoholic drinks often come with snacks and snacks that add extra calories.

By the way, weak alcoholic drinks cannot be attributed to high-calorie foods. 100 ml of dry red wine contains 80 kcal, 100 ml of beer - 45 kcal (but in strong vodka there are already 230 kcal per 100 g). Therefore, there are people who allow themselves a glass of dry wine or a glass of beer once a week without compromising weight loss.

However, remember that the first months of the transition to proper nutrition, you are the most vulnerable. Eating habits have not yet settled down and the risk of relapse is very high, so it is better to avoid products provocateurs that "discourage" and relax. And alcohol is just one of them.

STEP 3: Establish a drinking regimen

The third step on the path to proper nutrition is to establish a drinking regime, or, in other words, start drinking water. On the one hand, this step is very simple, but at the same time very effective for losing weight. Firstly, water is involved in almost all biochemical processes in the body, including the breakdown of fat. Secondly, water suppresses appetite and does not allow you to eat too much. The benefits of water in the process of losing weight are invaluable, while its energy value is 0 calories.

Train yourself to drink 1.5-2 liters of water a day (that's about 6-8 glasses of 250 ml each). At first, it will seem to you that it is unrealistic to drink such an amount of water in a day, but gradually you will be able to make it your good habit.

• Drink one glass of water upon waking up.
• Drink one glass of water before meals (20-30 minutes before).
• Drink one glass of water before and after exercise.
• Drink one glass of water 30-60 minutes before bed.

In order not to forget to drink water, set a reminder on your phone. There are a lot of convenient mobile applications that remind you of drinking regimen. Also try to keep a bottle of water with you at all times (at work and at home).

STEP 4: Establish a diet

The fourth step will be one of the most difficult, but also the most important at the same time. At this stage, many people stumble and either give up on the idea of ​​dietary supplements or slide into rigid diets. That is why at the first stage of the transition to proper nutrition, it is better to establish at least a diet in general. The subtleties of the distribution of proteins, carbohydrates and fats will be considered in the following steps. So, the general diet will look like this:

• Full breakfast (7:00)
• Snack #1 (10:00)
• Lunch (13:00)
• Snack №2 (16:00)
• Dinner (19:00)
• Light snack 1 hour before bedtime: kefir, cottage cheese (21:00)

The time is indicated conditionally, taking into account the rise at 6:00 and going to bed at 22:00. If you get up later or earlier, then adjust the time to fit your schedule.

The main basis of proper nutrition: eat every 3 hours in small portions (200-250 g). This means that you do not take long breaks between meals. You do not forget about breakfast (breakfast should be within an hour after waking up). You do not starve yourself between meals, but make nutritious snacks. You forget about the rule "do not eat after 18:00", and always have dinner. Skipping breakfasts, skimpy lunches, and canceling dinners will slow down your metabolism and have a 99% chance of leading you to an eating disorder.

At the same time, your breakfast, lunch and dinner should be full meals, and not "coffee and cookies" or "kefir with an apple." More details about the menu will be discussed below. But in the first stage of the transition to PP, accustom yourself to at least a proper and balanced diet about every 3 hours. The break between meals should not exceed 4 hours.

Such nutrition increases metabolism and accelerates the process of losing weight, and also provides the body with the necessary energy and nutrients. You will stop being constantly hungry and stop living with the feeling that you are on a diet.

STEP 5: Tune in to a lifestyle change

If you want not just to lose weight, but to maintain the result and maintain it throughout your life, then you need to remember one more important principle of proper nutrition. Proper nutrition should be a part of your life, not a short-term stage for weight loss. Get ready to change your eating habits forever. Your body will thank you not only with a slender body, but also with good health.

Many people argue like this: “Now I’ll sit on proper nutrition, get rid of excess weight, and then I’ll calmly eat whatever I want”. But this is an erroneous opinion. Weight cannot be static, it changes depending on your diet.. If you balance between proper nutrition and messy eating, then you will get a weight swing. Kilograms will go away, and then gain again when returning to the previous diet.

A similar situation with diets, only here everything will be much worse. Usually, the diet is low in calories, so it is very difficult to sustain it for more than three to four weeks. During this period, you may lose 3-5 kg, but most of this lost volume is not fat, but water, which disappears when you reduce the consumption of carbohydrates, sweets and salinity. At the same time, the body adapts to a low-calorie diet, slows down metabolism, and after returning to the usual diet, it intensively accumulates fat. As a result, after the diet, you gain even more weight than you lost before.

Universal advice for losing weight: even if some kind of fast diet seems effective to you, and even if it has already worked more than once, put it off right now. Sooner or later, you will still come to proper nutrition, but by that time you will already have health problems, a killed metabolism and frustration from the endless swings of weight loss and weight gain. Start changing your lifestyle and eating behavior instead of going on a diet.

Stage Two: The Second Five Easy Steps to PP

The second stage involves a more thoughtful approach to the choice of products and their distribution throughout the day. Other healthy habits are also added here that will become your good companions in the process of transitioning to proper nutrition. You can proceed to the second stage a month after the first stage, or you can immediately, as you decide to start adhering to the PP.

STEP 6: Consume Complex Carbohydrates

Many people who lose weight refuse carbohydrates because they are supposedly stored in fat. However, carbohydrates are an indispensable component of our diet. It is carbohydrates that give us energy and positively affect our mood. Carbohydrates also signal to our body that we are full. Therefore, in no case should you exclude carbohydrates from the diet or greatly reduce their amount.

What we need to minimize in our diet is simple carbohydrates. Simple carbohydrates are quickly broken down in the body, leading to an increase in blood sugar, which then drops sharply and causes a feeling of hunger. You eat again, and unused simple carbohydrates turn into fat. With complex carbohydrates, the situation is completely different. Due to their structure, they take longer to be broken down by the body, do not cause insulin surges, and provide a feeling of satiety for a long time.

Therefore, as part of proper nutrition, preference should be given to complex carbohydrates, rather than simple ones:

• Complex carbohydrates (low glycemic carbohydrates) should form the basis of your menu. These are cereals, brown rice, durum wheat pasta, whole grain or rye bread, vegetables, root vegetables, legumes, fruits.
• simple carbohydrates (high glycemic carbohydrates) should be minimized in your menu. Industrial sweets and white pastries, which are primarily classified as “harmful” simple carbohydrates, we excluded at the first step. But you also need to minimize foods such as, for example, honey, dried fruits, white rice, non-durum wheat pasta, and some types of sweet fruits.

Read more about carbohydrates below.

Step 7: Change the way you cook

This step involves the implementation of two points:

1. Exclude fried foods from the menu. Everyone has probably heard about the dangers of fried foods. Firstly, fried foods increase cholesterol and provoke the development of cardiovascular diseases. Secondly, fried foods are more high in calories and fat, which is why they are the cause of excess weight and diabetes.

Therefore, it is better not to fry the products, but to boil, stew or bake in the oven. If at first the boiled food will seem tasteless and insipid to you, then you can use more natural spices and seasonings. In addition, baked products in the oven are in no way inferior in taste to fried food. It is possible to fry without oil in a non-stick pan (for example, scrambled eggs).

2. Reduce heat treatment of vegetable products. In the process of cooking plant foods (in particular vegetables, fruits, cereals), the fiber of the product is destroyed, and it is our good assistant in the process of losing weight. What are the benefits of fiber? It lowers the level of glucose in the blood, saturates for a long time and helps in the processing of food. For example, raw carrots are a complex carbohydrate and a good source of fiber, while boiled carrots are a quick carbohydrate that raises blood sugar levels and makes you feel hungry.

Therefore, if possible, it is better to give preference to a fresh herbal product without heat treatment. But if you can’t do without cooking (for example, in the case of cereals, certain vegetables and frozen foods), then at least do not overcook them and do not bring them to the state of “mashed potatoes” in order to preserve fiber.

STEP 8: Properly distribute proteins, carbohydrates and fats throughout the day

More details about the menu will be discussed below. Now let's remember a few important rules that will help you correctly distribute products throughout the day so that it is good for the body and effective in terms of weight loss.

We talked about carbohydrates in the previous paragraph. Proteins are meat, fish, dairy products, eggs, legumes. A little lower will be discussed in more detail about proteins, carbohydrates and fats, what they are for and which foods contain these nutrients.

Menu rules on PP:

1. The best breakfast option is complex carbohydrates (+ some protein). Therefore, start accustoming yourself to morning cereals.
2. At lunch, you also need complex carbohydrates + protein + some vegetables. In principle, the standard option would be a side dish with meat or fish and a vegetable salad (or stewed vegetables).
3. As an ideal dinner, there will be poultry or fish (eggs can be) + vegetables (fresh or cooked).
4. Simple rule: from morning to evening, you need to reduce the amount of carbohydrates consumed and increase the amount of proteins consumed. That is, at the beginning of the day the body needs carbohydrates for energy, at the end of the day - proteins for regenerating processes that take place at night in the body.
5. It is better not to consume fast carbohydrates and fruits after 4 pm (or in the afternoon if you have a non-standard schedule). An exception can be made for green apples.
6. You should have snacks between meals. There is no strict framework for products, but it is desirable that they include both proteins and carbohydrates.
7. After dinner, you can have a snack an hour before bedtime, so as not to feel a sudden attack of hunger when you go to bed. The ideal option is kefir or cottage cheese. It is better not to eat foods high in fat or carbohydrates at night.

STEP 9: Increase Physical Activity

Many health problems arise from a sedentary lifestyle. Lack of physical activity causes a reduction in bone mass, atrophy and weakness of muscles, a decrease in strength and endurance, dysfunction of the spine and joints. People leading a sedentary lifestyle very often face problems such as osteochondrosis, osteoporosis, sciatica, hernia, scoliosis, and a number of cardiovascular diseases.

Therefore, one of the most important healthy habits is regular physical activity. Not necessarily it will be training in the gym or some other intense load, which has a number of restrictions, including those with excess weight. It can be regular exercises, yoga, sports games, cycling. The main thing is that this physical activity brings you pleasure. You can start exercising at home for at least 10-20 minutes a day.

If you have contraindications for physical education or you have a lot of excess weight (for example, you need to lose more than 30 kg), then start at least with regular walking for 30-40 minutes a day. It can be walking in the morning before work or in the evening after. You can purchase and track the number of steps taken. Start with 5,000 daily steps and add 1,000 steps every week. You will feel how physical activity gives energy, strength and vigor.

STEP 10: Remove stress and lack of sleep

Sleep plays a huge role in the weight loss process. Lack of sleep releases the stress hormone cortisol, which slows down fat burning. Research confirms that when cortisol levels are high, people lose weight very slowly or not at all. Cortisol not only slows down metabolism, but also provokes the accumulation of fatty tissues, especially in the abdomen.

High levels of cortisol in the blood are also affected by heavy physical exertion, psychological stress, and the consumption of drinks containing caffeine. Accordingly, to reduce the level of cortisol, it is necessary, among other things, to reduce anxiety and anxiety. If there is no stress, then the production of the stress hormone cortisol also decreases, which means that the process of losing weight will go faster.

If you still doubt Is it worth it to change established habits and switch to proper nutrition, then we remind you what problems malnutrition can lead to:

• Diabetes
• Cardiovascular diseases
• Problems of the gastrointestinal tract
• Weakened immune system and frequent colds
• Hormonal imbalance and infertility
• Diseases of the kidneys, liver and gallbladder
• Dry loose skin and hair loss

The transition to proper nutrition for many seems not only a difficult step, but even unrealistic. However, if you act gradually, then step by step you can rebuild your diet, accustom your body to the right eating habits and get rid of excess weight.

Step 3: Choose what foods to eat

Many come to proper nutrition not immediately, having tried a lot of unhealthy diets or pills that promise quick and reliable results. But we immediately warn you, there is no magic diet or nutritional supplement that would allow you to lose weight in the shortest possible time and consolidate the result for a long time. You need to accustom yourself to a balanced diet if you want to permanently lose excess weight and maintain health.

Therefore, let's figure out what foods should be the main part of your diet and how to properly compose a menu for the whole day. But first you need to understand the following concepts: proteins, fats, complex and fast carbohydrates, as well as what foods are included in each group. Indirectly, we have already touched on these concepts above, now we will dwell in more detail.

So, if we are talking about nutrition, then there are two large groups of substances:

• Macronutrients- nutrients that we need in large quantities (measured in grams). They provide the body with energy. These are proteins, fats and carbohydrates.
• Micronutrients- useful substances that we need in smaller quantities (measured in milligrams). They play an important role in the processes of assimilation of food, the implementation of the processes of growth, renewal and development of the body. These are vitamins, minerals, biologically active substances.

First of all, let's talk about proteins, carbohydrates and fats.

PROTEINS

Protein products are the building material for our body. This is an indispensable component that is directly involved in the processes of cell renewal and renewal. Muscles, internal organs, circulatory system, immune system, skin, hair, nails - our entire body runs on proteins. In addition, proteins are involved in metabolic processes and regulate metabolism, so the consumption of protein foods is also extremely important for weight loss.

What happens when there is a lack of protein in the diet? Firstly, muscle mass is destroyed, as a result of which metabolism decreases and the process of losing weight slows down. Secondly, with a lack of protein, our skin, hair, and nails suffer, which receive protein on a residual basis. Thirdly, the immune system is destroyed, which is why we get frequent colds.

Where to get protein on proper nutrition:

• Lean red meat and lean poultry
• White fish (great for dinner)
• Red fish (for weight loss no more than three times a week)
• Eggs (no more than two yolks a day)
• Dairy products: low-fat cottage cheese, white yogurt, milk, kefir, fermented baked milk
• Cheeses (for weight loss of fatty cheeses no more than 20-30 g per day)
• Seafood (squid, shrimp)
• Canned fish in own juice (without oil)
• Vegetable protein: mushrooms, lentils, peas, beans, chickpeas

Consumption of fatty meat (pork, fatty beef, duck, goose) is best minimized, and if you want to lose weight, give up fatty meat altogether. It is also better to exclude processed meat from consumption, that is, meat that has been salted, smoked or canned. But fatty fish varieties must be consumed, because they are a source of useful unsaturated fatty acids Omega-3.

If we talk about the required amount of protein, then on average you need to consume 1-1.5 g of protein per 1 kg of weight. With intensive training, 2-2.5 g of protein per 1 kg of weight.

CARBOHYDRATES

Carbohydrates are the most important source of energy for our body. That is why a carbohydrate breakfast is the perfect option to start the day. Carbohydrates should never be excluded from food! Carbohydrate-free diets lead to muscle breakdown, so effective weight loss due to fat mass without carbohydrates will not work. It’s not for nothing that there is a popular expression among athletes: “Fat burns in the fire of carbohydrates.”

What happens when there is a lack of carbohydrates in the diet? Firstly, you will feel tired and in a bad mood, which will negatively affect both your performance and life in general. Secondly, you will feel hungry and want to eat, because it is carbohydrates that signal our body to be full. Thirdly, with a lack of carbohydrates, the body will use amino acids as fuel and destroy muscles, which will eventually slow down the process of losing weight. Decrease in the number of muscles = deterioration in the quality of the body + slow metabolism.

Where to get carbohydrates on proper nutrition:

• Cereals, i.e. cereals (buckwheat, oatmeal, barley, barley, millet, etc.)
• Rice, unpolished
• Durum wheat pasta (for weight loss no more than twice a week, only at lunch)
• Whole grain or rye bread (for weight loss, no more than 1-2 slices per day in the morning)
• Potatoes (for weight loss no more than twice a week, only at lunch)
• Vegetables: white cabbage, tomatoes, cucumbers, bell peppers, lettuce, broccoli, cauliflower, asparagus, green beans, eggplant, zucchini, onions, celery (pumpkin, beets, corn and carrots for weight loss no more than three times a week)
• Fruits (for weight loss we use with restrictions: bananas, grapes, dates, figs, persimmons - no more than 10% of the daily calorie intake in the morning, i.e. by about 150-200 kcal)

To lose weight, you need to reduce the amount of fast carbohydrates, not complex ones. If complex carbohydrates give long-term saturation, then simple carbohydrates are quickly absorbed into the bloodstream, and very soon you will feel hungry again. At the same time, despite the feeling of hunger, the fast carbohydrates eaten have not yet been processed, and the body already requires the next meal. Unprocessed simple carbohydrates go straight to the construction of adipose tissue.

Simple carbohydrates are foods with a high glycemic index. The glycemic index of a product is the relative measure of its effect on changes in blood sugar levels. More often than not, the sweeter and more starchy a food is, the higher its glycemic index. The cooking method also matters: the smaller the pieces and the longer the heat treatment, the higher the glycemic index.

Therefore, a number of basically harmless products, such as honey, ripe bananas, grapes, dried fruits, dates, figs, persimmons, dark chocolate do not help us at all in losing weight. They give fast energy, but do not saturate at all and cause a feeling of hunger. Therefore, if you want to lose weight, then the amount of these products should not exceed 10% of the daily calorie intake (this is about 150-200 kcal per day).

Complex carbohydrates should make up 40-60% of your daily calorie intake.

FATS

Most people who lose weight are very wary of fats, although this is a necessary element for the normal functioning of the body. Fats normalize the work of the hormonal and nervous system. With the help of fats, the assimilation of proteins and vitamins occurs and the absorption of useful minerals from the intestines is ensured. Also, fats are a source of energy, they saturate well. A person needs both vegetable and animal fats.

What happens when there is not enough fat in the body? Firstly, it causes a violation of the hormonal background and threatens with diseases of the reproductive system (both in men and women). Secondly, the lack of fat in the body leads to a deterioration in the condition of the skin, its elasticity and firmness are lost, wrinkles appear. Thirdly, with a lack of fat, there is a violation of cholesterol metabolism and problems with the absorption of useful trace elements.

Where to get fats on proper nutrition:

• Animal fats from milk (you should not buy fat-free products, 3-5% will be optimal)
• Animal fats from meat and fish
• Vegetable fats from nuts and seeds (no more than 10-15 g per day)
• Vegetable fats from oils, including you can try different types of oils - olive, corn, sesame, pumpkin, soy, cedar, walnut oil, grape seed oil (about 1 tablespoon daily)

With regards to animal fats from dairy products, it is not recommended to purchase low-fat products. If you are losing weight, choose foods with 3-5% fat, this is optimal for the body to get all the nutrients from dairy products. Butter and margarine during weight loss is best excluded.

The minimum daily fat intake is 0.5 g per 1 kg of body weight.

MICRONUTRIENTS

Micronutrients are no less important components for our body than proteins, carbohydrates and fats. The lack of vitamins, minerals and biologically active substances leads not only to metabolic disorders (which prevents weight loss), but also to the development of serious diseases. For example, with a lack of calcium, bone density decreases, which causes osteoporosis and a high risk of limb fractures. Iron deficiency can lead to anemia, which is characterized by headaches, fatigue, irritability, muscle weakness, and brittle hair and nails.

That is why your menu on proper nutrition should consist of natural nutritious foods that contain all the micronutrients necessary for our body. Below is a table of vitamins and minerals with their beneficial properties and a description of the products in which they are contained.

Table: vitamins and minerals for our body

If you adhere to the principles of proper nutrition, try to eat varied and do not exclude any groups of healthy foods from your menu, then it is safe to say that you are getting the required amount of trace elements. So in your body there is a harmonious metabolism.

If you eat right, but exclude certain foods from your menu (for example, meat, dairy, fish, etc.), then be sure to purchase vitamin complexes to make up for the lack of substances necessary for the body. But remember that vitamins and minerals obtained through chemical reactions are much more difficult for the body to absorb than vitamins and minerals obtained biologically (that is, from natural products). Therefore, you should always give preference to natural food, and use vitamins as a supplement.

Fourth stage: compiling a menu on the PP

After we have formulated the basic rules of PP and compiled a list of products for weight loss, we can proceed to compiling the menu. In fact, you can compose the menu yourself, simply relying on the tips above. But you can see the options for ready-made menus below.

The classic version of the menu on proper nutrition:

• Breakfast: porridge + simple carbohydrates + some protein
• Snack #1
• Lunch: side dish + meat + vegetables (fresh or cooked)
• Snack #2
• Dinner: lean poultry or fish + vegetables (fresh or cooked)
• 1 hour before bedtime: a glass of kefir or 150 g of cottage cheese

Don't be put off by the monotony of meals, as you can change the contents of breakfast, lunch and dinner at least every day. For breakfast, porridge can be oatmeal, pearl barley, buckwheat, millet or barley. For lunch, pasta, potatoes, rice, buckwheat can serve as a side dish. Vegetable dishes can also vary: from green salads to stewed cabbage or zucchini. As for meat, losing weight most often prefer chicken breast, but you can also eat lean beef, turkey, fish.

Let's give a typical example of a menu for losing weight on proper nutrition, which offers 6 meals. In general, this is a very good option for a balanced and varied menu, which has all the important micronutrients.

An example of a ready-made menu on the software:

• Porridge with fruits, honey and nuts
• Cottage cheese + fruits
• Buckwheat + chicken breast + steamed vegetables
• Vegetable salad with olive oil + cheese
• Lean fish + fresh or steamed vegetables
• A glass of kefir

Now let's take a closer look at breakfast, lunch and dinner.

BREAKFAST

Breakfast is, without exaggeration, the most important meal of the day. Therefore, if you are used to not having breakfast or replacing breakfast with a light snack, then it's time to forget about this habit. Start eating a full breakfast. If you have no appetite in the morning (as you think), then you need to readjust. Start with a small portion of your morning breakfast (a couple of spoons), gradually increasing the serving size to normal. Many people who did not have the habit of eating breakfast, after switching to proper nutrition, can no longer imagine how they managed without breakfast before.

Why is breakfast important?

• A full breakfast provides energy and starts metabolic processes in the body that help you lose weight.
• After sleep, your brain needs a full meal to maintain concentration, good memory, performance and mental activity.
• Lack of breakfast upsets the balance and causes uncontrollable hunger in the afternoon.

Cereals are the perfect morning breakfast. Most often, the choice falls on oatmeal, but it can be any other (buckwheat, barley, barley, millet). You can alternate different types of cereals to your liking. Grains are complex carbohydrates that will provide you with energy for a long period of time. You can add milk, fruits, a handful of nuts and seeds to cereals. Instead of fruits, you can add dried fruits (no more than 20 g) or honey (1 teaspoon). The convenience of cereals also lies in the fact that you can brew them overnight and get breakfast ready in the morning.

Ideally, add protein to breakfast, for example, one egg, a piece of cheese, peanut butter. But if you have enough porridge for breakfast, then it's okay. Move this protein to the time of the first snack after breakfast. For example, as a snack between breakfast and lunch, there may be cottage cheese with fruit.

As an alternative to porridge for breakfast, an omelet is suitable. But in this case, you definitely need a serving of complex carbohydrates. It can be, for example, whole grain or rye bread.

Breakfast examples:

• Porridge with fruits and nuts (or honey)
• Cheese omelette + whole grain or rye bread
• with fillings
• Cottage cheese + fruit or honey + a handful of nuts
• A couple of slices of bread with cheese or curd mass

DINNER

Lunch is the main meal, 30-35% of the total calorie intake should be allocated to it. Skipping lunch is still a rarer problem than skipping breakfast. Of course, the inconvenience is that lunch usually takes place at the height of the working day, but this is, in principle, a problem that can be solved. It is enough to take a container with ready-made food with you so as not to think about the diet menu in a restaurant or cafe.

If you skip lunch, then with a high probability you will wake up with a strong appetite in the evening, and it will be incredibly difficult to avoid nightly “gluts”.

Dining examples:

• Side dish (rice, porridge, potatoes, pasta) + meat or fish + vegetable salad or steamed vegetables
• Vegetable soup + meat or fish
• Stewed vegetables ragout + meat or fish

Lunch should consist of complex carbohydrates and proteins. Be sure to add fiber in the form of fresh or steamed vegetables. You can add to your meal eggs or cheese if you feel that the dinner turned out to be poor in proteins, or bread if you feel that the dinner turned out to be poor in carbohydrates.

DINNER

There are many different myths associated with dinner. One of the most famous is the statement that for weight loss you can not eat after 18:00. Forget about this advice, in no case should you remove the last meal if we are talking about proper nutrition.

So, a full dinner should be 2.5-3 hours before bedtime so that the food has time to digest. 1 hour before bedtime, you can additionally drink a glass of kefir.

Why You Shouldn't Skip Dinner:

• There is a very high risk of breaking loose and eating forbidden foods before bedtime.
• Due to the feeling of hunger, there may be sleep disturbances or insomnia.
• Too much break in meals can cause metabolic disorders and catabolism (muscle breakdown).
• Often there is an unconscious desire to eat more before 18:00, which breaks the balance of nutrition.

But here you need to approach the choice of products for dinner very carefully. An ideal dinner option is lean animal protein and fiber. From lean animal protein, you can choose the following foods for dinner: chicken or turkey breast, lean fish, seafood, boiled eggs, low-fat cheeses, cottage cheese. Animal fats in the evening are best avoided due to the heavy load on the gastrointestinal tract and difficult digestion. Both fresh vegetables and stews can act as fiber.

Dinner examples:

• Chicken breast or fish fillet + fresh or steamed vegetables
• Vegetable salad with boiled eggs
• Vegetable salad with low-fat cheeses
• Cottage cheese with green apples
• Cottage cheese casserole (including vegetable)

If you have dinner, for example, 4 hours before bedtime, or you are hungry before bedtime and a glass of kefir is not enough, then a good option for a second dinner would be cottage cheese. It contains the slow protein casein, which will nourish your muscles during sleep, because it is at night that regenerative processes take place in the body. If you have a fairly late dinner, then the last snack can be skipped.

SNACK

Between breakfast and lunch, as well as between lunch and dinner, you will have a snack. In principle, a snack, you can choose any of the allowed products at your discretion. There are no strict limits and restrictions. Snacking is a meal where you can experiment. It is only desirable that the snack includes both proteins and carbohydrates.

Snack options:

• Whole grain or rye bread with cheese
• Cottage cheese (yogurt, kefir) + fruits (dried fruits)
• Fruit + a handful of nuts (10-15 g)
• Bread + a handful of dried fruits (about 20 g)
• Cottage cheese or vegetable casserole
• Vegetable salad + cheese or eggs
• Two egg omelet

Snacks can also complement the previous meal. For example, if you didn’t manage to eat enough protein for breakfast, then the first snack can be made with protein (the same cottage cheese).

What else is important to know about weight loss on PP?

We have provided you with a structured and step-by-step guide that will help you easily embark on the path of proper nutrition, lose weight and consolidate healthy habits. And as a bonus, get a healthy and beautiful body.

But what else is important to know about proper nutrition for weight loss? Let's look at a number of popular questions that relate to getting rid of excess weight on the PP.

How fast can you lose weight on PP?

The rate of weight loss depends on many factors: the amount of excess weight, metabolic rate, physical activity, genetic factors. The more your initial weight, the faster you will lose weight. For example, if your weight exceeds the norm by 30-40 kg or more, then the average rate of weight loss is usually 4-6 kg per month. If your excess weight does not exceed 10 kg, then the average rate of weight loss is 2-3 kg per month.

In the process of losing weight, there can be both stops in weight loss and small weight gains (within a couple of kilograms) from time to time. At the same time, the figure on the scales can freeze at one value for a couple of weeks or a month. This is a completely normal process. Give your body time to rebuild its biochemical processes. Continue to adhere to the principles of proper nutrition and do not turn off the intended goal. Stopping weight is a kind of milestone when the body fixes the result.

Usually in the first month of losing weight, the most significant weight loss occurs. Even in the first couple of weeks, you can lose a few pounds. However, a significant part of the departed volume in the first days of losing weight is not fat mass, but water. By reducing the consumption of sweet and salty foods and increasing water intake, excess fluid is removed from the body and swelling subsides. In the future, the weight will fall much more slowly, but already due to fat.

Losing weight with proper nutrition is supposed to be gradual, but that's the advantage. First, weight loss comes from fat mass, not muscle mass, unlike low-calorie diets. Secondly, with a sharp weight loss, there may be problems with excess skin, which simply does not have time to tighten up. (but there is still a lot depends on the balance of nutrition and genetic factors). Remember, you have not gained excess weight in one month, so you won’t be able to get rid of it quickly if we are talking about high-quality weight loss due to fat, and not due to muscle.

Should I count calories?

The law of weight loss is very simple: eat less than your body can use. The energy value of food is usually measured in calories. Therefore, to lose weight, you need to eat fewer calories than the body requires for life, in other words, you need to eat with a calorie deficit. In principle, you can create this very deficit, even eating sweets and fast food, but this is no longer about health. Your goal should be a balance between getting rid of excess fat and taking care of the body.

With a lot of excess weight, you will lose weight on proper nutrition without counting calories if you follow all the recommendations above. If you are slightly overweight (about 5 kg) and have low physical activity, then options are possible. Perhaps, in addition to proper nutrition, you will need to count calories and BJU (proteins, fats, carbohydrates), because the body gives off the last kilograms with great difficulty. As an alternative, count the calorie content of your usual menu to understand if you are not exceeding the calorie limit.

For your health and quality body, we recommend that you first of all adhere to the principles of proper nutrition. If you have the opportunity and desire to count calories, then this will become your additional assistant in losing weight.

Is it possible to lose weight and start eating again without looking back at PP?

This has been discussed in more detail above. (step number 5 in the first stage). But we emphasize once again, if you want not just to lose weight, but to maintain weight, then you need to tune in not to a short-term diet on PP, but to change your eating habits. Otherwise, you will have weight jumps: first losing weight, then gaining weight again. Such weight swings eventually lead to the fact that each time it will be more and more difficult for you to lose weight.

Therefore, introduce proper nutrition into your life on an ongoing basis. Of course, it seems unrealistic to permanently exclude “sweets and harmfulness” from your diet, but everyone can minimize their amount. If the basis of your diet is the right foods, then you will not even need to be supported by fast food. Gradually, you will get used to and even love the new food. It's just a matter of habit. Although infrequent and conscious cheat meals can be afforded by everyone.

Is it necessary to exercise to lose weight?

Losing weight (as well as gaining weight) is always dependent on nutrition, so training is not at all necessary to reduce weight. But if you want to speed up the process of losing weight, then start exercising. It is not necessary to go to the gym, it can be training at home. Start with at least 15 minutes a day in the morning or evening - even the busiest person can find a quarter of an hour for sports. There are many free weight loss videos on youtube. For those who are overweight or have joint problems, there are low-impact workouts based on regular walking.

What training does:

• Muscle tone and body quality improvement
• Acceleration of metabolism
• Prevention of diseases associated with a sedentary lifestyle
• The production of endorphins - hormones of happiness
• Energy, vivacity and inspiration

If the prospect of training does not please you at all, you should not force yourself. But in the case of a sedentary lifestyle, it is still necessary to increase physical activity. If you sit at work, and even spend the weekend in inactive mode, then the risk of developing many diseases increases significantly. (this has already been discussed above). Therefore, walk more, arrange bike rides or engage in outdoor games in the fresh air (for example, with children).

There is another side of the coin. Many losing weight immediately rush "breaking bad" in terms of training. They work out seven days a week, force loads or practice ultra-intense workouts without giving rest to their body. This is also a very bad option for weight loss! You will get serious stress on your body, and as a result, you will most likely quit both training and proper nutrition. There must be a measure and balance in everything.

Ideally, your workouts should be no more than 3-4 times a week for 45-60 minutes. If it's gentle activities like yoga, Pilates, and stretching, then the workouts can be more frequent and longer (again, listen to your body).

Is it true that for weight loss it is better to exclude milk?

Milk and dairy products contain proteins as well as many important micronutrients. (see table above), therefore, this is a very important group of products, the rejection of which can cause a lack of certain substances in the body and deterioration in health.

If you are lactose intolerant, avoid milk and certain dairy products that are high in lactose. If you notice any negative processes in the body after eating dairy products, then you can also refuse them. If you have no contraindications to the use of dairy products, then you do not need to give them up. When choosing in favor of refusing some products, focus on your body, and not on fashion trends.

Why is it easy for some to lose weight and hard for others?

Indeed, there is a group of people who, even without dietary restrictions, do not gain weight. Most often these are people with an asthenic body type. In addition, the rate of weight loss will be affected by the speed of your metabolism (metabolism).

What slows down metabolism:

• Age (the older we are, the slower our metabolism)
• Unbalanced diet with micronutrient deficiencies
• Long breaks between meals
• low calorie diets
• Alcohol consumption
• Passive lifestyle
• Lack of sports (the less muscle, the slower the metabolism)
• Constant stress and lack of sleep
• Disturbances in the hormonal sphere (diseases in this area are often the result of malnutrition)

And if we can’t do anything with age, then all other factors are completely removable. Eating 5-6 times a day in small portions and physical activity is very good at increasing metabolism. In turn, low-calorie diets, skipping meals, the abuse of fast carbohydrates and lack of nutrients slow down the metabolism.

1. If you think that proper nutrition takes a lot of time, then it is not. Dishes on PP are extremely easy to prepare. Porridges, boiled or baked meat, fish in the oven, fresh and stewed vegetables, cottage cheese with fruits - it does not take much time and effort to prepare such dishes.
2. Get into the habit of planning menus for the day. Use plastic containers with ready-made meals that you can take with you to work or leave at home in the refrigerator for dinner.
3. Do not buy home "forbidden" products: sweets, soda, sausages, mayonnaise. The fewer temptations and opportunities to overeat, the better. Ask family members to support you in this at least the first couple of months of transition to proper nutrition.
4. Even if you allowed yourself “undesirable” products or you had an unplanned “glut”, this does not mean that you are not succeeding and you need to quit everything. From the next day, return to normal eating, without hunger strikes, calorie cuts and other punishments.
5. Gradually rebuild your family members on proper nutrition, even if they do not need to lose weight. In our time, when mortality from cancer and cardiovascular diseases is very high, a conscious approach to nutrition is simply vital for everyone. It is not necessary to do it impudently and in one day, it is better to gradually introduce good habits.
6. Try not to eat in front of the TV, computer, phone and on the go. Take the prescribed 10-15 minutes for eating, it should be a thoughtful and conscious process with thorough chewing of food.
7. If you have started to lose weight, then at first it is better to avoid parties and events due to the large number of prohibited foods and alcohol. If you can’t avoid it in any way, then it’s better to come to the holiday well-fed, after having dinner at home with the right food.
8. Over time, taste buds change, so if at first the conditional “buckwheat with chicken breast” will seem to you a very insipid dish, then gradually you will get used to the new menu with cereals, vegetables, cottage cheese and lean meat.
9. When buying products, always look at their composition. The tempting names "fitness muesli" or "protein bars" may actually contain sugar or sugar syrup. Such products are far from PP and are best avoided.
10. Buy dairy products only "white", without sugar, preservatives and other additives. Again, always read the ingredients. For taste, you can add natural fruits and nuts to cottage cheese and yogurt.
11. If you have a strong craving for sweets, then you may not be eating complex carbohydrates during the day. Remember the importance of carbohydrates for weight loss and satiety, we wrote about this above.
12. Don't forget important foods such as nuts and seeds, which are a source of healthy vegetable fats and many other essential nutrients. You can make a ready-made dry mix from different nuts and different seeds and add it to your morning porridge daily. Nuts and seeds contain a lot of fat, so 10-15 grams per day will be enough (that's about one teaspoon).
13. Dried fruits may well replace sweets and desserts. But if you want to lose weight, then it is advisable to eat no more than 20-30 g per day, and preferably in the morning (this is about 5-6 pieces of prunes or dried apricots).
14. Sweeteners are also better not to abuse. Typically, the manufacturer indicates the allowable daily portion on the package. Ideally, it is better to refuse sweeteners altogether.
15. If you are afraid to break into forbidden foods, then keep washed green apples in front of you. In a moment of weakness, you can have a bite to eat. Apples are a very healthy and low-calorie product that is available to everyone.
16. Do not forget about the consumption of unsaturated fatty acids Omega 3, this is the most important ingredient for our health. Most of them are found in fatty fish. Please note that this is not only expensive red fish, but also, for example, mackerel and herring, which are available to almost everyone.
17. Salty and canned foods are best avoided during weight loss. They retain water and cause swelling.
18. Dress salads with vegetable oil, olive oil is especially useful. A sauce is very popular among those who lose weight, where the following ingredients are mixed: olive oil, lemon juice, French mustard, garlic, salt and pepper to taste.
19. To interrupt the desire to eat a forbidden product, such a simple way as brushing your teeth (if it is the evening time of the day), chewing gum or drinking a glass of lemon water helps.
20. Remember that in any undertakings, and especially in losing weight, moderation and gradualness are necessary. No need to rush into all serious, trying in one day to completely rebuild your eating behavior. Any change takes time.

Proper nutrition is not a temporary diet for a month. This is a restructuring of the nutrition system and a change in eating habits. Moreover, the goal of proper nutrition is not just to reduce excess weight, but also to improve the body as a whole. Do not put off the issues of a healthy lifestyle for later, start correcting your eating behavior from tomorrow.

What is the PP Diet? This is, first of all, the abbreviation of "proper nutrition". The idea of ​​​​creating such a diet arose against the backdrop of the spread of special diets that slightly restrict or severely exclude the use of various foods and call, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, introduce the digestive system and the body as a whole into a stressful state and contribute to the rapid return of lost kilograms at the end of the period of food restrictions.

A healthy diet, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition. However, just eating right amid the fad for diets is “unfashionable”, and PP (proper nutrition) is presented as a “PP diet for weight loss”.

Photo: Besedina Julia/Shutterstock.com

Against the backdrop of passion for fast food, semi-finished products, an abundance of industrial sweets, PP helps to return to the basics of the diet, laid down at the genetic level. A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content, which is determined by the energy costs of each particular organism.

All sorts of food benefits of civilization, rich in fast carbohydrates and fats, supplements that stimulate appetite, altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, a proper nutrition system, excess weight does not accumulate. The decrease in fat reserves is facilitated only by an increase in energy consumption, that is, physical activity on the body.

It is quite possible to lose weight on PP if the daily diet provides calories in a smaller volume than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce the calorie intake.

The best results are found in those who neglect proper nutrition before the diet and are overweight. The system is based on the replacement of high-calorie foods with low nutritional value with healthy foods and the exclusion of "snacking". However, PP does not imply a sharp restriction on portions and volumes of food, so you should not get carried away replacing a harmful hamburger with a whole trout.

When following the rules and calculating the calorie content of the PP, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Are there any benefits to PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The menu for the week contains products that provide the body's needs in both nutrients and vitamins and minerals.

The diet can also include foods and dishes that help meet the increased needs for certain substances, masquerading as a desire to eat "junk" food. Researchers have proven for a long time that cravings for certain types of dishes and products do not always mean a lack of trace elements contained in these dishes. So, for example, the love of carbonated drinks does not indicate a lack of carbohydrates, but masks the insufficiency of calcium intake with food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Replacing products allows you to saturate the body with essential trace elements and prevent "breakdowns" from the diet.

Diet "proper nutrition": lose weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of a healthy diet, on the contrary, they are mainly based on them. Some of the principles need to be adjusted according to the characteristics of the body and new research in medicine and nutrition, but this diet allows for minor variations and can be adapted to the needs of a particular person.

PP principles:

• the exclusion of convenience foods, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the right ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
• salt restriction;
• daily after sleep, first of all, you need to slowly drink 200-300 ml of warm water;
• dishes are steamed, baked, boiled, stewed. Fried food is prohibited;
• a fifth of the diet consists of fresh fruits and vegetables;
• almost completely exclude fast carbohydrates, replacing them with slow products: cereals (not instant), bread (whole grain or wholemeal flour), premium pasta, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
• the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied daily per 1 kg of weight;
• the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
• carbohydrate dishes are distributed for intake in the first half of the day, protein - in the second;
• the use of only polyunsaturated fats is recommended: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. The total volume is 1/5 of the daily diet;
• meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
• dishes from potatoes and pasta are not combined with protein;
• you should eat at the same time, without accompanying activities (watching TV, playing games on the computer, talking on the phone, etc.), chewing thoroughly, slowly: this contributes to better absorption of food and faster satiety.

Proper nutrition: menu

Photo: Foxys Forest Manufacture/Shutterstock.com

There is no strict menu in the proper nutrition system. Proper nutrition is a diet that involves full meals with adherence to the principles and the exclusion of harmful foods. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for weight loss for a week

With proper nutrition, the menu for a week for the purpose of losing weight is compiled based on the parameters and characteristics of a person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

Diet adaptation

Depending on the goals and possibilities, the menu can be compiled by changing the products to the appropriate ones in terms of calorie content and composition, supplementing and excluding dishes of individual choice.

How long does a diet with proper nutrition last?

This diet does not imply a time limit. When moving from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides the body and meets its needs. After a period of reaching the desired body weight, one should not return to the previous style of eating, the nutrition system for this diet makes it easy and enjoyable to adhere to its rules throughout life.

Medical dietary restrictions

There is no diet that is appropriate and "right" for everyone and everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the requirements of the body.

Nutrition for weight loss at home- the basis for removing extra centimeters at the waist. Being overweight has a negative impact on a person's health. But not everyone wants to use debilitating diets. Let's talk about how to eat right to get rid of extra pounds.

Methods and principles of effective weight loss

Reducing excess weight with the use of strict diets shows stunning results, and in a short time period. It is sometimes difficult to keep the lost kilograms.

stress for the body. After severe hunger strikes, the body gives signals to the brain to accumulate fat for the future.

Proper nutrition for weight loss at home allows you to avoid stress, depression and anxiety. In addition, a person adequately looks at the food taken orally, previously analyzing about the harm caused to health.

There are several principles of effective weight loss:

The hardest part about losing weight is getting started.

Women and men who want to remove excess body weight have no idea where to start:

Nutrition without diets

You can lose weight without dieting. The process will take a lot of time and will require self-organization.

Tips from a nutritionist will help to make a healthy and nutritious diet:

Sample menu for 7 days

Sample menu for the week in the table:

Recipes for proper nutrition

Consider options for step-by-step recipes for dishes that allow you to eat right and lose weight.

vegetable soup

A healthy and nutritious dish. From the indicated amount of ingredients, he receives 3-4 servings of 200 g.

Products:

• carrots - 150 g;
• potatoes - 300 g;
• - 100 g;
• canned peas - 50 g;
• turnip - 1 small head;
• fresh dill - 10 g.

Cooking:

Cheese casserole

Products:

• - 300 g;
• semolina - 40 g;
• chicken egg - 2 pcs.;
• milk - 60 ml;
• sugar - 1 tsp;
• olive oil - 10 ml;
• berries - 1 cup.

Cooking:

Casserole with chicken meat and vegetables

Products:

• carrots - 100 g;
• poultry fillet - 0.2 kg;
• cauliflower - 150 g;
• chicken broth - 1 cup;
• hard cheese - 50 g;
• - 1 tbsp;
• cream - 100 ml;
• chicken egg - 2 pcs.;
• spices as desired and taste.

Cooking:

Products:

• white cabbage - 300 g;
• - 50 g;
• fresh cucumber - 50 g;
• sweet capsicum -50 g;
• salt - a pinch;
• sugar - 1 tsp;
• olive oil - 2.5 tablespoons;
• 9% - 1 tsp

Cooking:

Chicken cutlets

Products:

• poultry fillet - 0.3 kg;
• onion turnip - 1 head;
• garlic - 3 cloves;
• spices to taste and desire.

Cooking:

Nutrition for fast weight loss

It is impossible to achieve a quick result in weight loss with proper nutrition. However, the result obtained lasts for a long time.

How to make a home weight loss program?

A nutrition program can be developed and compiled independently at home.

To do this, you need to apply the Harris-Benedict formula:

• men - 12.7 * height + 6.3 * weight-6.8 * age + 66 = basic metabolism;
• women - 4.7 * height + 4.3 * weight-4.7 * age + 655.

The result obtained indicates the amount of energy required by a person at rest. For this reason, it is important to take into account the degree of activity.

When calculating according to the formula, the following coefficients are used:

• if the lifestyle is sedentary from 0.8 to 1.0;
• with constant walking and the presence of 1-2 workouts in 7 days in the gym from 0.9 to 1.1;
• active lifestyle from 1.0 to 1.2.

A home-based weight loss nutrition program creates a calorie gap between intake and expenditure. The main thing is not to overdo it. In any case, the difference should not exceed 300 kcal.

Rules for saving results

You can maintain and consolidate the result obtained, provided that proper nutrition becomes the meaning of life:

• When calculating the calorie content of food, do not underestimate the indicators.
• Continue to exercise.
• Follow the daily routine.
• Drink the required amount of water and eat on time.

Not to harm health, but on the contrary, practical advice from nutritionists will help to improve his well-being:

• Women after 30 years of age during proper nutrition need to additionally consume calcium. At this age, the mineral in the body is significantly reduced;
• Completely exclude caffeinated drinks and alcohol from the diet;
• Cholesterol is the enemy of man. By eliminating food and foods with a lot of cholesterol, you can clean the blood vessels.

Proper nutrition and drinking regimen

Sports

Any physical activity reduces weight quickly due to an accelerated metabolism. To maintain the result after eating or to enhance the effect of the diet, it is enough to visit the gym 2-3 times a week, performing the necessary set of exercises.

Physical exercises can be done at home or in the fitness room (Pilates, swimming). In the summer, it will be effective to pedal a bicycle. The benefits of such a load are twofold - fresh air and strengthening the heart muscle, an active lifestyle.

• . They are performed with minimal loads, gradually increasing the time. There is a strengthening of the cardiovascular system.
• : simple, with dumbbells.
• Push-ups (the main thing is to do the exercise correctly).

You can create a special training schedule for a more convenient solution to the issue of classes.

Beauty treatments for weight loss

You can remove excess weight and improve the appearance, condition of the skin with the use of additional means:

Everyone needs to eat right in any case, regardless of weight. A low-calorie diet will allow you to reduce excess weight and remove body fat without harm to the body.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 15 2017

Content

Many nutritionists believe that the most common mistake most losing weight is the use of debilitating diets. To correct weight, you should create a suitable individual diet, which will subsequently turn into a lifestyle.

Nutrition rules for weight loss

A successful result in the fight against excess weight requires a systematic approach. Nutritionists have identified some basic rules of nutrition for weight loss:

• Most of the menu should be fruit and vegetable. At the same time, it is important that vegetables form the basis of the diet, since these products contain less sugars, but are rich in fiber, vitamins and minerals. Among fruits when losing weight, give preference to citrus fruits and pineapples - they also include various useful substances.
• You will need to drink plenty of clean water without gases. The liquid, entering the body, heals it, improves the condition of hair and skin, normalizes the digestion process and fights fatigue. The daily intake of water for weight loss is approximately 8 glasses. It is not worth exceeding this indicator, since edema can be provoked.
• Give up simple carbohydrates - these substances adversely affect digestion and metabolism, can provoke weight gain. You can consume such products once a week in small quantities to reduce the risk of diet failure. Dark chocolate or citrus fruits will help to replace sweets when losing weight.
• Make porridge for breakfast. The cereal dish contains healthy vitamins, minerals and fiber. You need to cook them on a water basis, do not put butter. You can diversify the taste by adding dried fruits, pumpkin, onions with carrots, apples or bananas.
• Do not be distracted by external stimuli while eating, do not rush. Slow absorption of food contributes to its better absorption and rapid saturation, which is important when losing weight.
• Use the rule of replacing unhealthy foods with healthy foods. For example, eat honey instead of sugar, replace pork with veal, sour cream with yogurt.
• Avoid all alcohol completely. Alcoholic drinks are high in calories and increase your appetite. Such properties lead you to weight gain.
• Reduce portion sizes, replace large plates with small ones. This will give the impression that you ate a lot.
• Diversify your diet as much as possible when losing weight. Try to get delicious meals from diet food.
• Take the last meal 3 hours before bedtime so that the food has time to be digested, harmful substances and fat are not deposited in the body. If you really want to eat, you can drink a little kefir.
• Try to avoid stressful situations. Emotional overstrain moves many to constant meals.
• Leave the table with a feeling of slight hunger.

Where to start with proper nutrition

If you are determined to adjust your diet in favor of healthy foods, a proper nutrition chart will help you. You can make such a memo on your own or seek help from a nutritionist. The first step to a healthy diet will be the exclusion of harmful foods that negatively affect the figure. Make a list of foods that should not be consumed:

• carcinogens (chips, flavored crackers, nuts);
• potatoes, especially fried ones;
• stop snacking on buns, chocolates and sandwiches;
• mayonnaise;
• convenience foods (pizza, dumplings, dumplings);
• products containing yeast;
• sweets (cakes, chocolate, cakes) can be eaten no more than once a month in small portions;
• sweet sodas;
• alcoholic products;
• ice cream.

The rest of the products are not prohibited with a diet aimed at losing weight. It is important only when compiling the menu to pay attention to several principles:

• Of all the cooking methods, choose steaming or boiling, you can bake meat or vegetables in the oven.
• Don't put too many foods on your plate. To saturate when losing weight, you can get by, for example, with a piece of fish or meat with a side dish.
• Buy dried fruits for snacking. Wash the food, put it in the dishes on the table. If you feel hungry, eat some fruits.
• Eat a lot of fruits and vegetables when losing weight separately or in the form of a salad.

In addition to nutrition, pay attention to physical activity. You can do certain sports or just walk frequently. Movement will help not only lose weight, but also improve the appearance of the body. Walking and playing sports contribute to the fight against stress, which is important when dieting. However, you should not be overloaded, do it for your own pleasure so as not to feel discomfort.

Daily routine for weight loss

A properly designed weight loss regimen meets your individual characteristics. When forming it, you do not need to blindly follow the patterns, but you should listen to yourself. Otherwise, you risk harming your health. Start by analyzing your lifestyle: how much you sleep, what time you go to bed and get up, what intervals rest and work take. Having decided, make a schedule where you should include the following parameters:

• Set a specific wake up and down time. It should be the same every day, excluding weekends. Systematization contributes to the use of body resources, helps to accelerate the loss of excess weight.
• Every morning you need to take about 15 minutes. for charging. Simple physical exercises will add tone, vigor, create a good mood.
• Breakfast is a must, never skip it. Morning meals help to improve the functioning of the digestive system. Choose water- or milk-based cereals, yogurt, fruits, and fresh juices. You will need to eat at the same time every day.
• Develop a meal plan for the whole day. The correct regimen provides for 5 meals, of which 3 main and 2 snacks. The difference between them should be from 2 to 3 hours.
• Physical activity, in addition to charging, contributes to the restoration of strength after a working day. You can go to the gym, pool, dance, or work out at home.

Nutrition by the hour for weight loss

In order to correctly compose nutrition on time for weight loss, try to observe some conditions:

• The first meal (breakfast) should be taken between 7 and 9 o'clock. At the same time, remember that you should start eating at least half an hour after waking up. Include in the menu products with a lot of complex carbohydrates (durum pasta, buckwheat, bran). Add protein content. For this purpose, kefir, yogurt is suitable.
• The second part of the daily diet for weight loss should be a second breakfast. It is essential for the proper functioning of the body. Prepare a vegetable or fruit salad, juice, or a low-calorie dessert. Such a snack should begin 3 hours after the main meal.
• Suitable for lunch is the interval between noon and 2 pm. Even when losing weight, it should be dense, contain fats, carbohydrates and proteins.
• At 15-16 hours, have an afternoon snack of kefir, yogurt or cottage cheese. You can drink some diet broth.
• Dinner for weight loss is given the interval between 17 and 19 hours. Prepare meat of any dietary variety, vegetables.

Drinking regimen for weight loss

You can organize the correct drinking regimen when losing weight using the following recommendations:

• Eliminate caffeine, alcohol and cigarettes as they contain substances that cause dehydration.
• For better absorption of the liquid, drink it slightly chilled.
• The richer the food in protein, the more water you will need to drink.
• It is better to drink liquid one hour before and after meals. This regimen helps to dilute the gastric juice.
• A glass of water, drunk in the morning after getting up, helps to cleanse the body.
• Normally, a person needs to consume 8 glasses of pure water per day.

Diet plan for weight loss

For many people who want to lose weight, it can be difficult to rebuild, to organize a system of meals by the hour. For these purposes, it is convenient to make a schedule of proper nutrition for weight loss. It should be a table in which you need to reflect the time equivalent of each meal. The resulting table will become a universal hint that can be used for daily nutrition.

Diary of proper nutrition for weight loss

Intrinsic motivation plays an important role in weight loss. To see the changes that have happened to you in a week, what foods you have consumed, start a special diary. It should contain several sections:

• The table of proper nutrition for weight loss will help you navigate when compiling a daily menu.
• A grid with weight change marks will serve to track progress when weighing.
• Table of food eaten per day with calories and time to control the daily diet.

How to make a diet for weight loss

Please note that it is necessary to draw up a diet plan for weight loss with a great deal of responsibility, since this scheme will become the basis of the diet. It is imperative to take into account the lifestyle of a person, as it affects the required products. Women for weight loss will need more vegetables and vegetable fats. Men, on the other hand, make physical efforts at work, so a protein diet is preferable for them. It is impossible to switch to an approved diet for weight loss abruptly, so gradually reduce the number of calories and servings.

Diet plan for weight loss for women

To provide a woman with proper nutrition by the clock for weight loss, you need to establish a clear plan with the time that she will rely on daily. For a day, the fair sex for weight loss should eat at least 5 times. A fractional diet provides fat burning without depleting muscles. Intervals between meals should be 2-3 hours. You need to make sure that your diet is balanced. Women with weight loss need to eat:

• pasta, whole grain bread and cereals - 25% of all food;
• vegetables (cabbage, carrots, beets, etc.) - 20%;
• fresh fruits - 15%;
• beans and nuts (vegetable protein source) - 15%;
• olive oil - 7%;
• yoghurts, cheeses - 7%;
• fish - 5%;
• poultry - 3%;
• lean meat - 1%.

Diet plan for weight loss for men

The representatives of the stronger sex need to switch to a meal schedule for weight loss gradually. The switch begins with the rejection of harmful products, the introduction of physical activity and the compilation of an approximate healthy menu. The diet for men should be formed taking into account the individual characteristics of life. When compiling a schedule, pay attention to important points that you need to consider when losing weight:

• time of onset of wakefulness and sleep;
• features of the profession and work: the amount of physical activity, the length of the working day, the lunch break schedule;
• the meal plan for the weekend should be separate, because you should take into account the specifics and duration of the rest;
• the presence or absence of additional physical activity.

When forming a menu for weight loss, men need to rely on the following conditions:

• every day the diet should include pasta, cereals with bread or potatoes;
• you need to eat at least 5 times a day;
• should eat a lot of fish;
• foods prohibited for women (sugar, salt, muffins) may be present in the male diet, but their number should be reduced.

Weekly weight loss meal plan

You can create the right menu for a week for weight loss, only taking into account your characteristics. The diet should be comfortable, because the success of weight loss depends largely on a positive mood. It is important to correctly calculate the balance of proteins, fats and carbohydrates you need when losing weight. In such a calculation, age and level of physical activity should be used as a variable. By putting together a list of prohibited and allowed foods, the required amount of BJU and calories, a meal plan by the hour, you can create the perfect weekly weight loss regimen.