Maintaining ideal health and weight is the result of a well-structured diet. If you find a suitable nutritional system for yourself and at the same time learn the most important rules for losing weight, you can achieve harmony and maintain it for life, without exhausting yourself with diets and physical efforts. intense.
The essentials of nutrition for weight loss
Good nutrition is a way of life. It is a food intake system to keep your body healthy and young. The basis of good nutrition is not to harm the body, but to supply all vital systems for stable and full work.
There is no one formula for good nutrition. Dozens of very different systems prove their suitability, so when choosing one of them you can start from individual characteristics. For example, for people in the northern and southern regions, food systems will be different, as temperature conditions and regionalism dictate their own conditions.
Thus, many factors influence the creation of the ideal system of adequate nutrition, especially with the aim of losing weight:
- Age characteristics;
- Restricted health condition;
- Gender differences;
- Degree of obesity;
- Geographic factor;
- Allergic restrictions;
- Taste preferences;
- Metabolic rate;
- The degree of physical activity;
- Religious beliefs.
Nutritionists denote a balanced selection and distribution of food, taking into account the required calorie content, as well as an equal amount of carbohydrates, fats, proteins, minerals and vitamins, withproper diet to lose weight. However, since each has its own characteristics of the body, this balance is always calculated individually.
Nutritional systems for weight loss
The most viable nutritional systems have been found to be:
- Separate power supply.It is not a diet, but a way of eating, the essence of which is the separation of carbohydrates and proteins into separate meals. A scientist from the Herbert Shelton School of Natural Hygiene has written extensively on this subject, relying on the fact that our stomachs create their own special acid-alkaline environment for meat and vegetable (grain) products, and to mix two types of these products means to disturb the rhythms of the body. Many studies have shown that separate nutrition during long-term restructuring of the body gives tremendous results that affect not only the normalization of weight, but also longevity.
- Ducan power system.Although the Dukan food system is touted as a diet, it can also be called a way of life, as the duration of the diet spans many years. The essence of such a diet is to choose foods according to their glycemic index, while you have to give up alcohol, coffee, refined and canned foods, which is ultimately the right approach to choose the right ones. food.
- Lacto-vegetarianism.It is a type of vegetarianism with a predominance of plant foods, eggs and dairy products. Nutritionists around the world agree that this is the ideal nutritional system because the body consumes enough protein while avoiding heavy meat.
These are not all possible nutritional systems, but those listed are considered to be the most universal, as they allow the balance of all nutrients for the body.
The basics of nutrition for weight loss
The proper nutrition system is designed to keep the body at a high quality of life. But how can you use it to correct weight and improve organ function?
A lot of people think that cutting back on calories alone is enough to see results, but this is one of the factors, and far from the most important. Choosing the “right” foods is also not always enough. Losing weight on the system of good nutrition is a culture of new habits that will gain a foothold after a month of practice, so you need to create a basic complex of what you can and cannot.
As nutritionists say, losing weight can do it all, but in moderation. This rule should be taken as a basis.
To lose weight, you cannot build nutrition on restrictions. Not all healthy people are able to handle them, so there is no need to talk about people who are obese or have a low metabolism.
Balancing good nutrition for weight loss is based on three pillars:
- The predominant amount of protein or slow carbohydratesin the diet, depending on the characteristics of the organism. To understand, what you lose weight best, just do a little test in 2 days for two weeks. On the first day of the first week, you should eat only protein foods with a small addition of grains and vegetables in a ratio of 80 to 20. On the first day of the second week, do exactly the opposite, where slow carbohydrateswill be the predominant foods. We have to see what the kilograms go faster from. If in your case it is better to use protein for weight loss, the nutritional system should be built on their predominant amount in the diet.
- Replacing fast carbs with slow carbs.Carbohydrates are thought to be 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 obese. The insidiousness of fast carbohydrates is not only in cakes, but also in dumplings, fried chops and alcohol. Fast carbohydrates are always high in calories, have a high glycemic index and act on the body by rapidly increasing blood sugar. It is not necessary to give up sweet and favorite foods, it is enough to replace fast carbohydrates with slow carbohydrates, and you can continue to eat pancakes and kebabs, but at the same time lose weight steadily.
- Selection of natural products.Being overweight, as well as a whole range of related diseases, appears due to unnatural products. Aggressive heat treatment with the addition of preservatives E and in particular with the addition of sodium glutamate (a kind of medicine for the brain) makes the product completely useless - empty calories. The taste is masked by the chemistry and the sugar, but in fact the body remains hungry, because from food it could not obtain the essential trace elements for life. So the juice from the packaging is chemistry and the freshly squeezed juice is natural vitamins.
The main rules of nutrition for weight loss
Whatever nutrition system you choose for weight loss, there are some universal rules that cannot be ignored. Even if you have not yet decided on a new lifestyle, the rules of nutrition for weight loss can be introduced right now.
Always eat a hearty breakfast
We have high levels of sugar in the morning and therefore don't want to eat. Losing weight thinks it's a great reason to starve and limit yourself so you can eat less later. But that's a trap - in the evening, due to the sugar surges, you'll be eating several times more than you should. It is because of the lack of sugar that many make nightly forays into refrigerators. Breakfast should always be as rich as possible of all meals.
Get used to fractional eating
This is a very important rule for overweight people. Fractional nutrition, and this is considered to be nutrition every 3 hours, does not allow blood sugar to drop sharply, which means there will be no go hungry and digestive issues. Of course, the quality of the food plays the most important role, but choosing the right food will not be of any benefit if the break between meals is 4 to 5 hours. As a result, you will eat a lot more and stretch your stomach.
Anything "forbidden" at the start of the day
Overweight people are addicted to sugary and carbohydrate foods. It is quite difficult to refuse this, but it is not necessary to completely forbid yourself to do it - just remember moderation. If you want to eat something from fast carbohydrates, you can afford it, but only in the first half of the day, preferably before 11 a. m. 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 kind of load is always expected, so the "forbidden" will not affect thesilhouette.
Never starve
Unless it is a curative fast under the supervision of specialists, fasting is prohibited. This is what leads to weight gain, reverses metabolism and worsens digestive problems.
Best slimming products
The right foods in the diet of a losing weight person are fresh, natural products. If their content in the diet is 80%, you can already start to lose weight thanks to it.
This includes:
- fresh, raw or, if necessary, boiled vegetables;
- fresh and natural fruits (from vegetable gardens) from their region depending on the season;
- nuts and dried fruits without preservatives.
Almost everything from animal products is allowed, but the processing method is taken into account here - stewing and cooking:
- fish and seafood;
- lean meats (chicken breast, turkey, beef, veal).
If there are no allergic reactions, the following are added to the diet:
- low fat dairy products;
- eggs.
Menu for a week and a month to lose weight
To start healthy eating, try starting at one week. In 7 days you will already see the results, which are reflected not only in the figure, but also in the state of health.
Monday
- Orange, 2 hard-boiled eggs, tomato;
- Toast with cheese, lettuce and tomato;
- Baked chicken with cucumber;
- A glass of kefir;
- Fish with vegetables.
Tuesday
- Portion of cottage cheese with raisins and nuts;
- 2 apples;
- Steamed vegetable soup and cutlet;
- 1 egg;
- Young potatoes with a side dish of vegetables.
Wednesday
- Grapefruit, chicken meatballs with vegetables;
- A handful of cherries;
- Baked chicken garnished with vegetables;
- A glass of fermented boiled milk;
- Steamed fish with vegetables.
Thursday
- Fruit smoothie with seeds, boiled chicken;
- Orange;
- Carrot purée and buckwheat porridge;
- Portion of cottage cheese;
- Chicken and vegetable salad.
Friday
- Banana, 2 hard-boiled eggs;
- Cheese and tomato toast with lettuce;
- Baked chicken breast with fresh vegetable salad;
- Homemade yogurt;
- Steamed cutlets;
Saturday
- A handful of grapes. Steamed fish with vegetables;
- Banana;
- Soup of mashed vegetables;
- Portion of cottage cheese;
- Chicken breast with salad.
Sunday
- Apple, toast with cheese and tomato;
- Coleslaw and cucumber salad;
- Baked vegetables and 2 eggs;
- A glass of kefir;
- Steamed fish with vegetables.
Good nutrition for a month to lose weight
To plan your meals for an entire month, use the following diet matrix:
- Breakfast:any fruit + protein product containing carbohydrates in a ratio of 80: 20;
- First snack:any fruit or any combination of vegetables;
- Lunch:vegetable or cereal meal with a protein product in a 50: 50 ratio;
- Second snack:dairy or carbohydrate product of your choice;
- Dinner:protein product with vegetables in the ratio 80: 20.
An after-dinner snack is allowed, but it must be a low-calorie dairy product, for example, a glass of fermented baked milk or kefir.
Also remember to fill up with bodily fluids throughout the day.
Recipes for proper nutrition for weight loss
The cooking options are varied, but the predominant methods are baking and stewing.
Baked chicken breasts
- Chicken meat is soaked in kefir with sweet and sweet spices for 20 minutes;
- Bake for 15 minutes per side in the oven.
Steamed cutlets
- Lean ground meat combined with finely chopped onion and raw egg;
- Cutlets are formed from minced meat;
- Prepare in a double boiler.
Baked fish
- Pieces of any fish are lightly seasoned with mild spices;
- Onions are cut into slices and mixed with fish;
- The dish is cooked in a slow cooker in "Bake" mode for 40 minutes in olive oil.
Mashed vegetable soup
- Diced carrots and onions, lightly sautéed over medium heat;
- Cooked cooked peas combine with vegetables;
- The mixture is rolled in a blender;
- The dish is served with herbs.
To lose weight, you don't need to exhaust yourself with rigid diets. It is enough to think of an individual nutritional system with a balanced content of all essential nutrients. Adhering to the chosen scheme, you can not only lose weight, but also get rid of the yo-yo effect forever, constantly maintaining effortless slimness.