Lose weight with proper nutrition at home

According to the survey, 42% of women, when asked what would make you happier, answered losing weight. And, in fact, for many people, losing excess weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow a diet.

However, despite the fact that many people dream of losing weight, making their dreams come true is not so easy. Dietitians report that the main thing here is proper nutrition and physical activity. Now we will talk about losing weight with proper nutrition at home.

Does proper nutrition help weight loss?

Proper nutrition is one of the main elements to get rid of extra pounds.It is very important here to emphasize

• what do you want to eat,
• if any,
• in what quantity?

No wonder the most popular book in history says, "Take care of yourself, so that your heart does not become heavy with overeating. " Yes, eating too much will inevitably lead to unwanted weight gain and bring physical and emotional problems.

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

• No harmful products enter the body. Like, for example, fried pies and hamburgers.
• Food intake is carried out in small portions, at short intervals. As a result, the person is full and the body does not experience stress, as during starvation.
• Food compatibility and circadian rhythms are taken into account, which ensures optimal digestion and maximum benefit from what you eat.
• This action is long lasting, no damage or returns. Weight loss is smooth and very physiological.

Therefore, proper nutrition for weight loss is the surest way. We were created this way. Overeating and junk food do not bring us anything good.

Therefore, for weight loss and health is very important:

• nutritious food,
• in the required amount,
• at the right time.

How much weight can you lose with proper nutrition?

The results here are very individual. But he will definitely be there. No need to expect a special miracle. PP is not the best choice for quick weight loss. However, the gradual improvement in health and weight loss is very encouraging and motivates us to continue.

In the beginning, people usually lose between 1 and 3 kilograms per week. But this really lasts 1-3 weeks. During this period, the body removes swelling and restores proper metabolism. If a person also increases his physical activity, the results become more obvious.

Therefore, the average weight loss per month occurs by 3-5 kilograms. This is the best option from a physiological point of view. However, this only happens for the first two to three months. Then the weight loss becomes less. About 0. 5-1 kilogram per week. But this is also a great result. According to this scheme, you can lose up to 50 kilograms in a year, if they are more. Great decision, right? It doesn't hurt to try!

Finally:

• unnecessary weight is completely lost,
• health improves,
• the person becomes more active and positive.

Therefore, people who have experienced the beauty of proper nutrition rarely give up later. The difference between proper and improper nutrition on health and figure is too significant.

Basic principles of proper nutrition for weight loss

1. With a strict diet, amazing results can be achieved quickly. However, the lost kilograms, as a rule, then return quickly. And PP becomes the norm of life, where excess weight is lost more smoothly, but then it is no longer formed.
2. The right diet allows you to eat delicious and varied food at home without causing depression or anxiety. The menu is accessible, from simple products, no special expenses are required. There are new delicious dishes every day, they are not boring or boring. There are no strict standards, which is why PN is often called a "free diet. "
3. The menu for the day and week is compiled taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Fatigue or lack of strength is not allowed.
4. Proper nutrition means eating regularly. There should be three main dishes and two side dishes. About 25% of the daily diet is eaten for breakfast, 40% for lunch, 15% for dinner, and two snacks for 10%. In this mode, a person does not have a strong hunger, he seems to be always full, but eats less, digestion is more efficient.

What does proper nutrition mean?

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

• eliminating unhealthy cooking choices;
• make the frequency of eating as physiological as possible,
• taking into account the compatibility of food on one plate or on one dish.

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

A balanced diet increases metabolism, improves performance, and improves well-being. Surprisingly, many chronic diseases improve in people. Well, there are no contraindications to switch to proper nutrition.

On the other hand, this diet is recommended for every day for patients with diabetes, cardiovascular diseases, problems with the musculoskeletal system, and all other diseases without exception. So we are talking not only about a menu for weight loss, but about a program to improve the health of the whole body.

What is included in proper nutrition?

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

As a result, it turns out that the basis of PP is a list of products, very simple and without chemical treatment:

• vegetables,
• fruits,
• grain

This is the basis of the modern healthy diet. Then, if desired, dairy products and meat are added in small proportions. It's interesting, but vegetables, fruits and grains are most often considered budget products, and they are prepared quickly.

Therefore, the secret of the success of the health and weight loss program in the discussed format is that we are talking about healthy eating on a budget: the products are simple, easily accessible, cheap, or practically cheap. And this is a natural product. We were originally created to eat it.

Also, when preparing it, a woman or man does not have to spend a lot of time preparing a complex dish. All that is clever is simple. And very comfortable. Recipes for every day and PP menu samples only confirm this.

And the detailed list of products recommended for proper nutrition is very large and appetizing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, beans, chickpeas, corn, etc. );
• grains (buckwheat, oats, barley, rye, wheat, quinoa, rice, etc. );
• fruits (apples, pears, apricots, quince, oranges, bananas, pomegranates, grapefruits, melons, figs, kiwis, lemons, mangoes, peaches, persimmons and more);
• berries (watermelon, barberry, lingonberry, grape, strawberry, cherry, blackberry, strawberry, viburnum, cranberry, gooseberry, raspberry, sea buckthorn and so on);
• greens (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to WHO recommendations, cereals should make up 40% of a modern person's diet. Another 40% is recommended to be given to vegetables, 15% to fruits and herbs. And only 5% should be allocated to food of animal origin (meat, dairy, fish, seafood). We can safely say that this is a diet that nutritionists around the world advise everyone to follow.

And we specifically list a lot of things so that people who are starting to lose weight will not think that if they buy and prepare only simple food, then "then there will definitely be nothing to eat. "

What foods should you avoid when eating healthy?

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

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

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

Where to start losing weight with proper nutrition?

In the process of losing weight, the most difficult thing is, of course, to start. Therefore, now we will think about where to start and how to switch to the type of diet that is being discussed.

The unlimited and free weight loss program at the initial stage here provides:

1. Set your goals correctly. This will be the answer to the question of how to adapt to a new type of diet. Maybe someone's goal is the amount of weight to lose, someone's goal is a disease to get rid of, and someone's goal is to not get sick as long as possible and have a blooming appearance. Everything is individual. Nevertheless, here you should focus not on quick weight loss, but on a systematic regime to get yourself in the right shape.
2. Set the screen saver on your phone and computer to a picture or photo that will motivate you and reflect the essence of your dreams. For example, for girls, this could be a photo of themselves in a swimsuit before they became overweight, or just a beautiful athletic woman they want to be like.
3. Advice from nutritionists is to gather information about unhealthy and healthy foods. Understand the effects of what we eat on the body - positive or negative. Understand healthy and unhealthy foods and meals. The clearer the essence of the process is to you, the easier it will be for you to get used to a new diet. Then the new rules will not burden you, you will understand their benefits.
4. It is recommended to download certain applications on your phone. For example, we can talk about "helpers" to calculate calories in food, about the ratio of protein, fat and carbohydrates in it. In addition, since PP requires sufficient drinking water, it is recommended to install an appropriate reminder program. In addition, the application that reminds you of your meal schedule has proven itself well.
5. Start keeping a food diary. You will write down what, when and how much you eat. There you can also record the results of your new diet, create a menu, make a daily plan of what you will cook, and schedule meals by day of the week.
6. In addition to switching to a new eating routine, set aside enough time for physical activity. Including, introduce special sports exercises into your lifestyle. They will make your body healthier and more attractive. Also adjust your sleep schedule. You should sleep at night and be awake during the day. Such a PP complex, regimen and physical activity will allow you to get the desired results faster and more efficiently.

How to create the right nutritional regimen?

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

First stage

You need to determine how many calories you need to burn each day. For this calculation, you can use ready-made tables, which are available in sufficient quantities on the Internet. The main thing is that the energy value of food corresponds to the expenditure of the body.

If you are obese, then the total calorie content of food every day should not exceed 1000 kcal. For people with a normal body weight and moderate activity, according to the standard, the average daily energy value is defined as 1200-1500 kcal. And if a person does heavy physical activity during the day, then his daily diet should be from 1600 to 1900 kcal.

The second phase

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

But we have said that with PN it is better to adhere to the "three main and two additional foods" regimen. If, with five meals a day, you follow a breakfast scheme that includes 25% of the total daily diet, lunch – 40%, dinner – 15%, and two more snacks of 10% each, then in calories it appearslike this:

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

Therefore, severe hunger will not arise, which is important for the soul, and for the functioning of the gastrointestinal tract, this is the best choice.

Third stage

The most suitable time to eat is set. Recommendations from nutritionists here are:

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

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

• the interval between meals should not exceed 3 hours,
• No need to eat too much at night.

And don't be afraid of the last point. You quickly get used to it. Especially when sleep in this mode becomes of high quality, and a person looks good and full of energy in the morning.

Fourth stage

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

Also in the article below, we offer an inexpensive sample menu, dishes from which will be tasty and healthy. There you will see clearly what you can cook and what you should refrain from. Well, there are many options on how to make food not to harm yourself, but with maximum benefit for your body and emotions.

At the same time, the diet should contain sufficient amounts of protein, fat and carbohydrates, as well as minerals and vitamins, respectively. They should be in the dish, you just need to be a little confused and count them.

Protein, fat, carbohydrates according to the standard must correspond to a ratio of 1: 1: 4. Also, the calculation is based on the fact that every 1 kg of a person's weight requires:

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

Fifth stage

The volume of the portion is determined in grams. Yes, the main thing here is that the portions are small. Usually their amount is 200-300 grams. This will be enough for an adult to eat, but not overeat. Also, this, as a rule, corresponds to the volume of the stomach, which can roughly accommodate two fistfuls of compressed food. So from a physiological point of view, this approach is the most correct.

After drawing up a weekly meal plan, all that remains is to adhere to the set schedule and prepare food according to the compiled "price list". Only at first it may seem difficult. However, a conscious approach to food is quickly justified by lost weight, lightness in the body and good health.

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

Additional advice from a nutritionist

1. Think of the transition to proper nutrition as a kind of exciting gastrotour that will bring you only positive emotions. If the approach is exactly this, then the attitude towards the process is no longer "need", but "I want". Let's cook and eat for fun!
2. Drink a lot of water. It speeds up metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which most people today think of as the urge to eat. There is a good rule here: if you want to eat, drink a glass of water, and if the desire does not go away after 20 minutes, then eat. But often you don't want to eat at the "wrong" time, but you just want to drink.
3. Don't skip meals. Otherwise, it will create a greater sense of hunger. The body will enter stress mode and begin to re-accumulate fat deposits "for a rainy day. "
4. Discover a new world of exciting products and dishes. Use more spices and herbs. They will make food tastier and healthier. Diet in general should be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dried fruits, white rice with brown rice. For baking, use whole grain flour, pasta only from it or spelled, and instead of instant yeast, make your own sourdough.
6. It is recommended to eat the last time 3-4 hours before going to bed. And if you want to eat, it's better to drink water only. Next, if this does not help, then you can solve the problem with a cup of your favorite herbal tea. Or instead, eat something light - like vegetables and fruits. And gradually move the administration time further away from sleep.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something with "ingredients" written on it, then study it carefully. And remember, shorter, more beneficial for the body. Give priority to vegetables, fruits and simple grains. You can't go wrong with this one.
8. Remember that fatty, fried, high-calorie foods are no longer for you. Boil, stew, bake, steam dishes, but do not fry. When frying, firstly, a lot of high-calorie vegetable or animal oil is used, which, secondly, most often turns into dangerous carcinogens that cause cancer.
9. Chew your food thoroughly. While eating, do not watch TV or use gadgets. Enjoy your meal. Then you will eat less and have more fun.

Menu for a week with proper nutrition

We present you an indicative menu for this week. It is based on the following principles:

1. The diet should be healthy, but tasty, and the dishes should be varied. In this case, we also focus on their budget options. So that they are available to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, vegetable salad, cereals, cottage cheese and (or) fruits are excellent choices.
3. At lunch time, the digestive system is ready to process a large amount of food. Here you can use meat dishes with grain and vegetable side dishes, soups, and vegetable salads.
4. At the end of the day, when the digestion process slows down, fish, boiled vegetables and fermented milk products are good choices.
5. Vegetable salads, nuts, fruits, sandwiches made from whole grain bread and healthy "extras" are excellent options for snacks. At the same time, snacks only slightly lack breakfast and dinner in terms of calories. They can be considered as complete food.

And now the menu itself

Monday

• Breakfast – buckwheat with vegetables, green tea with lemon.
• The first snacks are apples and pears.
• Lunch – vinaigrette, vegetable soup with turkey, berry compote without sugar.
• The second snack is a sandwich made of whole grain bread with slices of low-fat cheese, herbal tea.
• Dinner – rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip soup.

Tuesday

• Breakfast - wheat porridge, a piece of cheese, green tea.
• The first snacks are bananas and kiwis.
• Lunch – soup with champignons, stewed rabbit with vegetables, berry juice without sugar.
• The second snack is spicy carrot salad, whole grain bread, herbal tea.
• Dinner – pike perch with vegetables, rosehip and apple compote.

Wednesday

• Breakfast – cottage cheese with berries (strawberries, raspberries), green tea.
• First snacks are bananas and pears.
• Lunch – pureed bean soup, fresh cabbage and carrot salad.
• Second snack - cottage cheese, tea with honey.
• Dinner - boiled vegetables with pollock, green tea with lemon.

Thursday

• Breakfast - oatmeal with banana, herbal tea.
• The first snack is an apple and an orange.
• Lunch – salad of raw carrots, beets and apples, chicken breast with boiled vegetables, green tea.
• The second snack is a sandwich made of whole grain bread and cheese.
• Dinner – cheesecake in the oven with sour cream, rosehip soup.

Friday

• Breakfast - omelet, cabbage and bell pepper salad.
• The first snack is a kiwi and an apple.
• Lunch – pink salmon soup, cabbage and carrot salad, green tea.
• The second snack is cottage cheese with bananas.
• Dinner – chicken and vegetable casserole, fruit tea.

Saturday

• Breakfast - barley porridge with vegetables, herbal tea with lemon.
• The first snack is carrot salad with raisins.
• Lunch – cucumber and tomato salad, turkey with bulgur and vegetables.
• The second snack is low-fat yogurt with no artificial additives.
• Dinner – navaga with vegetables, beet salad with garlic and prunes.

Sunday

• Breakfast – scrambled eggs with vegetables, whole grain bread, green tea.
• The first snack was a pear and an orange.
• Lunch - Caesar salad, borscht, fruit tea.
• The second snack is a sandwich made of whole grain bread and cottage cheese with herbs.
• Dinner – brown rice with vegetables and carp.

Recipes from the healthy eating series

In conclusion, we will give two more recipes. They are also from the proper nutrition series. Quick, easy, cheap, and the dishes they make are very tasty and healthy.

Raw carrot, beet and apple salad

Ingredients for 1 serving:

• carrots - half of one medium root vegetable,
• apple - half of one medium fruit,
• beets - half of one simple root vegetable,
• green - any of your choice, mint is also suitable here,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil - 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel carrots, beets and grate together with apples on a coarse grater.
2. Finely chop the vegetables and mix with the other ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The dish is ready! Cooking time is only 10 minutes. But very tasty and healthy. People also call it lettuce. You can also add sauerkraut, garlic and ginger here as an option. The result is an incredible taste.

Boiled rabbit with vegetables

Ingredients for 4 servings:

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

Preparation:

1. Cut the rabbit meat into portions. Boil in a little water for about 20 minutes.
2. While the meat is boiling, prepare the vegetables. Peel the carrot, grate it on a coarse grater, peel the onion and cut it into small cubes. We also cut the zucchini, bell pepper, and tomato into small cubes.
3. Add the vegetables to the rabbit meat, cover with a lid and simmer for another 30 minutes. Add spices. Before serving, sprinkle with herbs.

Total cooking time is about 1 hour. But most of the time the dish will cook itself. And preparing and adding ingredients takes half an hour. Using the same principle, you can cook fish or any meat, including chicken, in combination with any vegetables of your choice. Everything will be very tasty and healthy.

Enjoy your meal! We hope you introduce proper nutrition into your life, improve your health, lose extra pounds and ultimately become happier. You will succeed!