Lose weight with proper nutrition at home

According to the survey, when 42% of women were asked what would make them happier, they answered that it was to lose weight. And, in fact, for a large number of 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 diets.

However, despite the fact that many people dream of losing weight, it is not so easy to realize their dreams. Dietetics report that the key points here are proper nutrition and physical activity. Now weLet's talk about weight loss together.

Does proper nutrition help with weight loss?

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

• what to eat,
• When there,
• In what quantity?

It's no wonder that the most popular book in history says: "Be careful lest you overeat. " Yes, eating too much will definitely lead to unwanted weight gain and bring with it physical and emotional problems. Will come.

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

• No harmful products enter the body. Like, for example, fried pies and hamburgers.
• Food is consumed in small portions, at short intervals. As a result, the person's stomach remains full and the body does not experience stress, as it does during hunger.
• Food compatibility and circadian rhythms are taken into account, ensuring best digestion and maximum benefit from what you eat.
• The action is long lasting, with no downtime or rollback. Weight loss is effortless and very physical.

Thus, proper nutrition is the best way to lose weight. We are designed that way. Overeating and junk food do not give us anything good.

Therefore, it is very important for weight loss and health:

• healthy meal,
• In required quantity,
• right on time.

How much weight can you lose with proper nutrition?

The outcome here is very personal. But he will definitely be there. There is no need to hope for any special miracles. PP is not the best option for rapid weight loss. However, improving health and gradual weight loss is very pleasant and encourages us to move forward.

Initially, people usually lose 1 to 3 kilograms per week. But this literally lasts for 1-3 weeks. During this period, the body gets rid of inflammation and restores proper metabolism. If the person maintains hisIf physical activity is also increased, the results become even more obvious.

Thus, there is an average weight loss of 3-5 kg per month. From a physiological point of view this is the best option. However, this happens only for the first two to three months. Then the weight loss slows down. About 0 kg per week. 5-1 kg. But this is also a great result. According to this plan, if they are extra, you can lose up to 50 kilograms in a year. Great result, isn't it? it's worth trying!

Ultimately:

• Unnecessary weight disappears completely,
• improve health,
• The person becomes more active and positive.

Therefore, people who have tasted the beauty of proper nutrition rarely abandon it later. The difference between proper and improper nutrition is also visible on health and figure.

Basic principles of proper nutrition for weight loss

1. With a strict diet, amazing results are achieved quickly. However, the lost kilograms, as a rule, return just as quickly. And PP becomes the norm of life, in which excess weight more easily disappear. It gets done, but then it doesn't get made again.
2. A proper diet allows you to eat tasty and varied food at home without causing depression or anxiety. The menu is made accessible from simple products, does not require any special expenses. New delicious dishes come every day, theyOr not 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. Exhaustion of the body or lack of strength is not allowed.
4. Proper nutrition means eating frequently. There should be three main and two additional meals. About 25% of the daily diet should be for breakfast, 40% for lunch, 15% for dinner and 10% for two snacks. In this mode the person does not have a strong feeling of hunger, his stomach feels constantly full, but he eats less, digestion is more efficient.

What does proper nutrition mean?

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

• Eliminate unhealthy cooking choices;
• Make the frequency of meals as physical as possible,
• Take into account the compatibility of foods on a plate or in a meal.

This is the basics of PP course. To a large extent, such a plan is designed not for weight loss, but for improving health in general, where getting rid of extra pounds is just a bonus.

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

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

What is included in proper nutrition?

Currently, nutritionists do not have a clear opinion on what proper nutrition consists of. There are different options. But most of them still agree that proper nutrition is food that is most organic. It does not include various food additives – taste improvers, 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,
• Fruit,
• Cereal

This is the basis of the diet of modern healthy people. Then, if desired, dairy products and meat are mixed in small proportions. It is interesting, but vegetables, fruits and cereals are often considered budget products, and they are prepared quite quickly. Become.

Thus, the secret of the success of the health and weight loss program in the discussed format is that we are talking about healthy nutrition on a budget: the products are simple, easily accessible, cheap or one might say cheap. And these are natural products. We were basically created to eat them.

Also, while preparing these, a woman or man does not need to spend much time in preparing complicated dishes. Every inventive thing is simple. And very convenient. Recipes for every day and a sample PP menu only confirm this.

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

• Vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, chickpeas, corn, etc. );
• grains (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice, and so on);
• Fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapes, watermelon, fig, kiwi, lemon, mango, peach, persimmon and more);
• Berries (watermelon, barberry, lingonberry, grapes, strawberries, cherries, blackberries, strawberries, viburnum, cranberries, gooseberries, raspberries, 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 the diet of a modern person. The other 40% is recommended to be given to vegetables, 15% to fruits and herbs. And only 5% to food of animal origin (meat, dairy, fish, seafood). We can safely say that this is a dietary food that nutritionists around the world advise all people to follow.

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

What foods should you avoid when eating healthy?

• any canned food,
• Semi-finished and industrially prepared dishes,
• store-bought confectionery,
• sausage products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store bought sauces,
• sweet fermented milk products,
• meat broth,
• any fast food,
• carbonated drinks.

Sadly, many people's weekly diet consists only of these products. They eat processed foods, canned fruits, drink soda, eat sausages, cakes and chips. They don't think it's bad. However, it will definitely have negative consequences.

The principle of "what goes around comes around" works 100% here. There are more and more sick people in our society due to poor nutrition. What is their main problem? These are oncology, hypertension, diabetes, arthritis. There are enough problems here even without losing weight, although obesity and overweight are the curse of modern society.

Where to start losing weight with proper nutrition?

In the process of losing weight, undoubtedly, the most difficult thing is to get started. Therefore, now we will figure out where to start and how to switch to the type of diet under discussion.

Unlimited and free weight loss program in the initial stage is provided here:

1. Set your goals correctly. This will be the answer to the question of how to adjust themselves to the new type of nutrition. Perhaps someone's goal will be to lose weight by a specific number of kilograms, someone's goal will be a disease that they would like to get rid of, and someone's goal is simply to lose weight as much as possible. You will not have to fall sick for a long time and will have to look healthy. Everything is individual. But still, here you should focus not on rapid weight loss, but on a systematic system of getting yourself in perfect shape.
2. Set screensavers on your phone and computer to pictures or photos that will inspire you and reflect the essence of your dreams. For example, for girls, it could be a photo of them in a swimsuit before they became overweight, orThere may just be a picture of a beautiful athletic woman that they want to be like.
3. A nutritionist's advice is to collect information about unhealthy and healthy foods. Understand the positive or negative effects of what we eat on the body. Understand healthy and unhealthy foods and recipes. The more clear the essence of the process is to you, the easier it will be for you to get used to the new diet. Then the new rules will not seem burdensome to you, you will understand their benefits.
4. It is recommended to download some applications to your phone. For example, we can talk about "helpers" for counting calories in foods, about the ratio of proteins, fats and carbohydrates in them. ItIn addition, since PP requires drinking enough water, it is recommended to set a suitable reminder program. In addition, apps for reminding you of your meal schedule have proven themselves well.
5. Start keeping a food diary. You will write down what you ate, when and how much. There you can record the results of your new diet, create a menu, make a daily plan of what you will cook and schedule recipes by day of the week.
6. Apart from adopting a new eating routine, also make enough time for physical activity. This includes incorporating special sports exercises into your lifestyle. These will make your body even more healthy and attractive. Also adjust your sleeping schedule. One should sleep at night and be awake during the day. Such a complex of PP, diet and physical activity will allow you to achieve the desired result faster and more efficiently.

How to make a proper nutritional diet?

After taking all the necessary steps on how to start life on proper nutrition, you need to move on to the actual process. But here you also need a little preparation to make everything go smoothly. Prepare a weekly dietShould go to, which shows recipes for each day. How to choose it? Now we will explain step by step.

first round

You need to determine how many calories you need to burn per 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 is sufficient for the body. Matches the cost.

If you are obese, the total calorie content of food per day should not exceed 1000 kcal. For people with normal 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, his daily diet should be 1600 to 1900 kcal.

second phase

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

But we have already said that with PN it is better to adhere to the "three main and two additional meals" regime. If, with five meals a day, you eat breakfast 25% of the total daily diet, lunch - 40%. If you follow the plan of dinner - 15%, and two more snacks of 10% each, then in calories it looks like this :

• Breakfast – 250 kcal,
• First breakfast – 100 kcal,
• Lunch – 400 kcal,
• Second breakfast – 100 kcal,
• Dinner – 150 kcal.

Thus, the feeling of severe hunger will not arise, which is important for the psyche, and this is the best option for the functioning of the gastrointestinal tract.

third step

The most convenient time to eat has been determined. Here are recommendations from nutritionists:

• Breakfast – 6: 00 to 8: 00 am.
• First breakfast – from 9: 00 to 12: 00.
• Lunch – from 13: 00 to 15: 00.
• Second breakfast - from 16: 00 to 17: 00.
• Dinner – from 18. 00 to 20. 00.

Of course, the time is approximate, everyone can choose the most suitable option, but the main thing is:

• The interval between meals should not exceed 3 hours,
• There is no need to eat much at night.

And don't be afraid of the last point. You soon get used to it. Especially when in this state the sleep becomes of the highest quality and the person looks good and full of energy in the morning.

fourth step

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

Also in this article below, we offer an inexpensive sample menu, the dishes of which will be both tasty and healthy. There you will clearly see what you can cook and what you should avoid. Well, thisThere are a lot of options on how to prepare food that will not harm yourself, but will have maximum benefit for the body and your emotions.

Also, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins, respectively. They should be present in the recipes, you just need to be a little confused and count them.

According to the standard the ratio of proteins, fats, carbohydrates should correspond to 1: 1: 4. Also, the calculation is based on the fact that per 1 kg of weight a person needs:

• Protein – 1. 5-2 grams,
• Fat – 0. 5 grams,
• Carbohydrates – 2. 5-3 grams.

fifth step

The amount of portions is determined in grams. Yes, the main thing here is that the portions are small. Usually their quantity is 200-300 grams. This will be enough for an adult to eat, but not to overeat. In addition, it, as a rule, corresponds to the volume of the stomach, which can roughly accommodate two fists 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 follow the established program and prepare meals according to the compiled "price list". Only at first it may seem difficult. However, a conscious approach to food can help in weightThe reduction is immediately justified by lightness in the body and good health.

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

Additional advice from a nutritionist

1. Think of the change in proper nutrition as a kind of exciting gastrotour that will bring you only positive emotions. If the approach is exactly this, the attitude towards the process will no longer be "necessary", but "I want". Cook food and eat it!
2. Drink more water. It speeds up metabolic processes and flushes out harmful substances from the body faster. Water also quenches thirst, which many people today interpret as the desire to eat. Here's a good rule of thumb: if youWant to eat, drink a glass of water, and if after 20 minutes the desire has not disappeared, eat. But often you do not want to eat at the "wrong" time, but you just want to drink.
3. Don't skip meals. Otherwise, it will provoke a greater feeling of hunger. The body will go into a state of stress and start storing fat again for a "rainy day".
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will make food tastier and healthier. The diet should generally 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, make pasta only from it or spelled, and instead of instant yeast, make your own. Make sour dough.
6. It is recommended to eat the last time 3-4 hours before sleeping. And if you want to eat, it is better to drink some water. Also, if this does not help, you can drink your favorite herbal tea. One cup may solve the problem. Or otherwise, eat something light - like vegetables and fruits. And gradually move the time of administration further away from sleep.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something on which "ingredients" is written, study it carefully. And remember, the smaller it is, the more beneficial it is for the body. Prioritize simple vegetables, fruits and grains. You can never go wrong with this.
8. Remember that fatty, fried, high-calorie foods are no longer for you. Cook the dishes, boil, bake, steam, but do not fry. When frying, first of all, very high-calorie vegetable or animal oilsare used, which, secondly, often turn into harmful carcinogens that cause cancer.
9. Chew your food thoroughly. Do not watch TV or use gadgets while eating. Enjoy your food. Then you will eat much less and enjoy more.

Menu for a week with proper nutrition

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

1. The diet should be healthy, but tasty and the dishes should be diverse. In this case, we also focus on their budget options, so that they can be available to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cheese and (or) fruits are an excellent choice.
3. At lunch time, the digestive system is ready to process a large amount of food. Here you can use meat dishes with side dishes of cereals and vegetables, 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, whole-grain bread sandwiches and healthy "add-ons" are an excellent option for breakfast. At the same time, snacks are only slightly lower in calories than breakfast and dinner. Can be considered a complete meal.

And now the menu itself

monday

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

Tuesday

• Breakfast – wheat porridge, a slice of cheese, green tea.
• The first snack is banana and kiwi.
• Lunch – soup with champignons, stewed rabbit with vegetables, berry juice without sugar.
• The second breakfast is spicy carrot salad, whole grain bread, herbal tea.
• Dinner – pike perch with a mixture of vegetables, rose hips and apples.

Wednesday

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

Thursday

• Breakfast – oatmeal with banana, herbal tea.
• The first breakfast 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 broth.

Friday

• Breakfast – Omelette, cabbage and capsicum salad.
• The first snack is kiwi and apple.
• Lunch – pink salmon fish soup, cabbage and carrot salad, green tea.
• The second snack is cottage cheese with banana.
• Dinner – Chicken and vegetable pulao, 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 breakfast is low-fat yogurt without artificial additives.
• Dinner – Navaga with vegetables, beetroot salad with garlic and prunes.

sunday

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

Recipes from the series Healthy Nutrition

Finally, we will give two more recipes. They are also from the series of proper nutrition. Fast, easy, cheap and the dishes made from them are very tasty and healthy.

Raw Carrot, Beetroot and Apple Salad

Ingredients for 1 serving:

• Carrots – half of a medium root vegetable,
• Apple – half of a medium fruit,
• Beetroot – half of a medium root vegetable,
• Greens – any of your choice, mint also tastes good here,
• Apple cider vinegar or lemon juice – 1 tablespoon,
• Olive oil – 1 tablespoon,
• Salt, pepper - to taste.

Preparation:

1. Peel the carrots and beetroot and grate them along with the apple on a coarse grater.
2. Finely chop the greens and mix with the rest of the ingredients.
3. Mix 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 broom salad. You can also add sauerkraut, garlic and ginger here as an option. The result is an extraordinary taste.

Stewed rabbit with vegetables

Ingredients for 4 servings:

• Rabbit – 0. 5 kg,
• Carrot – 0. 5 kg,
• Onion – 0. 5 kg,
• Zucchini – 0. 2 kg,
• Capsicum – 0. 2 kg,
• Tomato - 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 small amount of water for about 20 minutes.
2. While the meat is cooking, prepare the vegetables. Peel the carrots, grate on a coarse grater, peel the onion and cut into small cubes. We also cut the zucchini, bell pepper and tomato into small cubes.
3. Add vegetables to rabbit meat, cover with lid and cook on low flame for next 30 minutes. Add spices. Sprinkle with herbs before serving.

The total cooking time is about 1 hour. But most of the time the dish will cook on its own. And it takes literally half an hour to prepare and add the ingredients. Using the same principle, you can cook fish orYou can cook any meat, including chicken. Everything will be very tasty and healthy.

Bon appetit! We wish you to incorporate proper nutrition into your life, improve your health, lose excess weight and ultimately become happier. You will succeed!