Maintaining ideal health and weight is the result of a properly organized diet. If you find the right diet system for yourself and at the same time learn the most important rules for weight loss, you can achieve harmony and maintain it for a lifetime, no longer spending yourself with heavy diet and physical activity.
Nutritional Needs to Lose Weight
Proper nutrition is a way of life. This is a food intake system to keep your body healthy and young. The basis of proper nutrition is not to harm the body, but to feed all the essential systems for a stable and full work.
There is no single formula for proper nutrition. Dozens of very different systems prove their suitability, so when choosing one of them, you can proceed with individual features. For example, for residents in the northern and southern regions, the food system will be different, as temperature conditions and regionalism determine their own conditions.
Thus, many factors influence the creation of a proper nutritional system, especially for the purpose of weight loss:
- Age characteristics;
- Limited health condition;
- Gender differences;
- Obesity degree;
- Geographical factors;
- Allergy restrictions;
- Taste of choice;
- Metabolic rate;
- Level of physical activity;
- Religious beliefs.
Nutritionists demonstrate balanced food selection and distribution, taking into account the required calorie content, as well as the amount of carbohydrates, fats, proteins, minerals and vitamins, with the right diet for weight loss. However, because everyone has their own body characteristics, this balance is always calculated individually.
Nutritional system for weight loss
Proven most useful nutrition system:
- Separate power supply.This is not a diet, but a way of eating, the essence of which is the separation of carbohydrates and proteins into separate foods. A scientist from Herbert Shelton School of Natural Hygiene writes a lot about this, relying on the fact that our stomachs create an acid-alkaline environment especially for meat and vegetable products (cereals), and mixing these two types of products is meant to disrupt body rhythm. A number of studies have shown that a separate diet during long-term restructuring of the body provides remarkable results that affect not only weight normalization, but also longevity.
- Ducan power system.Despite the fact that the Dukan food system is served as food, it can also be referred to as a way of life, as the duration of this diet lasts for many years. The essence of such a diet is to choose foods for food based on its glycemic index, while you should avoid alcohol, coffee, refined foods and canned, which is ultimately the right approach to choosing food.
- Lakto-vegetarianism.This is a vegetarian type with a predominance of plant foods, eggs and dairy products. Nutritionists around the world agree that this is an ideal nutritional system, as the body consumes enough protein while avoiding heavy meats.
These are not all possible nutritional systems, but the listed systems are considered the most universal, as they allow the balance of all nutrients for the body.
Basics of nutrition for weight loss
Proper nutrition system is designed to take care of the body with a high quality of life. But how can you use it to correct weight and improve organ function?
Many people think that it is enough to reduce calories to see results, but this is one of the factors, and this is far from the most important. Also it is not always enough to choose the "right" food. Reducing the proper nutrition system is a new culture of habits that will take root after a month of training, so you need to create a basic complex of what you can and cannot.
As nutritionists say, losing weight can do anything, but in moderation. These rules should be taken as a basis.
To lose weight, you can not build a diet with restrictions. Not all healthy people can withstand it, so there is no need to talk about people with obesity or low metabolism.
Balancing proper nutrition to lose weight based on three pillars:
- The main amount of protein or slow carbohydratein the diet, depending on the characteristics of the organism. To understand, about better weight loss, it is enough to do a small test in 2 days for two weeks. On the first day of the first week, you should only eat protein foods with the addition of a few grains and vegetables in a ratio of 80 to 20. On the first day of the second week, do the opposite, where slow carbohydrates will be the main food. We need to see the kilogram increase faster. If in your case it is better to use protein to lose weight, then the nutritional system should be built based on their main amount in the diet.
- Replace fast carbs with slow ones.It is believed that carbohydrates are just sweet and starchy foods. But there are people who do not like and do not eat sweets, but at the same time they are still fat. The downside of fast carbs lies not only in cakes, but also in dumplings, fried pieces and alcohol. Fast carbohydrates are always high in calories, high in glycemic index and act on the body with a rapid rise in blood sugar. No need to give up sweets and favorite dishes, enough to replace fast carbs with slow ones, and you can continue to eat pancakes and kebabs, but at the same time lose weight.
- Selection of natural products.Excess weight, along with various related diseases, appears due to improper products. Aggressive heat treatment with the addition of E-preservatives and especially with the addition of sodium glutamate (a type of drug for the brain) makes the product completely useless - empty calories. Taste is disguised by chemicals and sugar, but in fact the body remains hungry, because from food can not obtain trace elements essential for life. Therefore, the juice from the bag is chemical, and the freshly squeezed juice is a natural vitamin.
The main rules of nutrition for weight loss
Regardless of the nutrition system you choose to lose weight, there are universal rules that cannot be ignored. Even if you have not yet decided on a new lifestyle, dietary rules for weight loss can be introduced now.
Always a good breakfast
We have high sugar levels in the morning and therefore do not want to eat. Losing weight thinks that this is a good reason to starve and limit yourself so you can eat less later. But this is a trap - by the evening, due to the increase in sugar, you will eat several times more than you should. This is due to the lack of sugar which makes a lot of night time into the refrigerator. Breakfast is a must have, for any Affiliate, promoting any program.
Get used to eating fractions
This is a very important rule for overweight people. Fractional nutrition, and this is considered nutrition every 3 hours, does not allow blood sugar to drop sharply, which means there will be no problem of hunger and digestion of wolves. Of course, food quality plays the most important role, but the right food choices will not be beneficial if the break between meal times is 4-5 hours. As a result, you will eat many more times and stretch your stomach.
Everything is "forbidden" at the beginning of the day
Overweight people are addicted to sugary foods and carbohydrates. It’s hard to deny this, but there is no need to forbid yourself to do this - remember about simplicity. If you want to eat something from fast carbs, then you can buy it, but only in the first half of the day, preferably before 11 am. This is due to the fact that in the first half of the day our metabolism is faster and at the end of the day some workload is still expected, so "forbidden" will not affect the figure so much.
Never go hungry
Except for curative fasting under expert supervision, fasting is prohibited. This leads to weight gain, lowering metabolism and exacerbating digestive problems.
Best Slimming Products
The right foods in the diet of people who lose weight are fresh and natural products. If their content in the diet is 80%, you can already lose weight from this.
This includes:
- fresh, raw vegetables or, if necessary, boiled;
- fresh and natural fruits (from vegetable gardens) in their region according to the season;
- nuts and dried fruits without preservatives.
Almost all items from animal products are allowed, but here processing methods are taken into account - stew and baking:
- fish and seafood;
- lean meats (chicken breast, turkey, beef, veal).
If there is no allergic reaction, then the following is added to the diet:
- dairy products with low fat percentage;
- eggs.
Menu for a week and a month to lose weight
To start eating healthy, try starting at one week. In 7 days you will see the results, which are not only seen in the picture, but also his state of health.
Monday
- Oranges, 2 boiled eggs, tomatoes;
- Toast with cheese, lettuce and tomatoes;
- Roast chicken with cucumber;
- A glass of kefir;
- Fish with vegetables.
Tuesday
- Cottage cheese portion with raisins and nuts;
- 2 apple seeds;
- Vegetable soup and steamed;
- 1 egg;
- Young potatoes with vegetable side dishes.
Wednesday
- Grapefruit, chicken balls with vegetables;
- A small number of cherries;
- Grilled chicken garnished with vegetables;
- A glass of fermented roasted milk;
- Steamed fish with vegetables.
Thursday
- Fruit smoothie with seeds, boiled chicken;
- Orange;
- Carrot puree soup and buckwheat porridge;
- Cottage cheese portion;
- Chicken and vegetable salad.
Friday
- Bananas, 2 boiled eggs;
- Cheese and tomato bread with lettuce;
- Roast chicken breast with fresh vegetable salad;
- Homemade yogurt;
- Steam fragments;
Saturday
- A handful of wine. Steamed fish with vegetables;
- Banana;
- Vegetable puree soup;
- Cottage cheese portion;
- Chicken breast with salad.
Sunday
- Apples, toast with cheese and tomatoes;
- Cabbage and cucumber salad;
- Roasted vegetables and 2 eggs;
- A glass of kefir;
- Steamed fish with vegetables.
Proper nutrition for a month to lose weight
To plan your meals for a month, use the following diet matrix:
- Breakfast:any fruit + protein product with carbohydrates in a ratio of 80: 20;
- First snack:any fruit or combination of vegetables;
- Lunch:vegetable or cereal foods with protein products in a 50: 50 ratio;
- Second snack:dairy products or carbohydrates of your choice;
- Dinner:protein products with vegetables in a ratio of 80: 20.
After-dinner snacks are allowed, but must be low-calorie dairy products, for example, a glass of roasted milk or kefir.
Also, do not forget to replenish body fluids throughout the day.
Recipes for proper nutrition for weight loss
Cooking options vary, but the main method is grilling and boiling.
Grilled Chicken Breast
- Chicken is soaked in kefir with lightly seasoned spices for 20 minutes;
- Bake for 15 minutes on each side in the oven.
Steamed pieces
- Lean minced meat combined with finely chopped onions and raw eggs;
- Cutlets are made from minced meat;
- Set up in a double boiler.
Grilled fish
- Any piece of fish seasoned with light spices;
- Onions are cut into slices and mixed with fish;
- The dish is cooked in a multicooker in "Bake" mode for 40 minutes in olive oil.
Vegetable puree soup
- Carrots and diced onions, sauté lightly over medium heat;
- Cooked peas are combined with vegetables;
- The mixture is rolled in a blender;
- Dishes are served with herbal ingredients.
To lose weight, you do not have to spend a strict diet. It is enough to think of an individual nutritional system with a balanced content of all the essential nutrients. By adhering to the chosen scheme, you can not only lose weight, but also eliminate the yo-yo effect forever, always maintaining slimming without effort.