Lose weight with proper nutrition at home

According to the survey, 42% of women, when asked what would bring you the most happiness, said losing weight. And in fact, for many people, losing 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. Dietetics reports that the main points here are good nutrition and physical activity. Now let's talk about losing weight with proper nutrition at home.

Does a good diet help you lose weight?

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

• what to eat,
• when there is,
• in what quantity?

No wonder the most popular book in history says: "Take heed to yourselves, lest your heart become heavy from overeating. "» Yes, eating too much will definitely lead to unwanted weight gain and lead to physical and emotional problems.

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 intake is carried out in small portions, at short intervals. As a result, the person is satisfied and the body does not experience stress, as during hunger.
• Food compatibility and circadian rhythms are taken into account, ensuring better digestion and maximum benefit from what you eat.
• The action is long, there are no breakdowns or flashbacks. Weight loss is gentle and very physiological.

So, proper nutrition for weight loss is the safest way. We are created this way. Overeating and junk food do us no good.

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

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

How much weight can you lose with a good diet?

The result here is very individual. But he will definitely be there. There is no need to expect any special miracles. PP is not the best option for losing weight quickly. However, the improvement in health and gradual weight loss are very pleasing and encourage us to move forward.

At first, people typically lose between 1 and 3 pounds per week. But it lasts literally 1-3 weeks. During this period, the body gets rid of swelling and restores proper metabolism. If a person also increases their physical activity, the result becomes even more obvious.

So, an average weight loss per month occurs from 3 to 5 kilograms. This is the best option from a physiological point of view. However, this only happens during the first two to three months. Weight loss then becomes less. About 0. 5 to 1 kilogram per week. But it is also an excellent result. According to this scheme, you can lose up to 50 kilos in a year, if they are excess. Great result, right? It's worth a try!

Eventually:

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

Therefore, people who have tasted the beauty of good nutrition rarely give it up later. The difference between a good diet and a bad diet in terms of health and figure is all too visible.

Basic principles of proper nutrition for weight loss

1. With strict diets, stunning results are quickly achieved. However, the lost pounds usually come back just as quickly afterwards. And PP becomes the norm of life, in which excess weight disappears more easily, but it no longer reforms.
2. A good diet allows you to eat tasty and varied meals at home without creating depression or anxiety. The menu is made accessible, using simple products, no special expenses are required. There are new delicious dishes every day, they don't get boring or boring. There are no strict standards, which is why PN is often referred to as a "free diet. "
3. The daily and weekly menu is developed 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. A good diet means eating fairly frequently. There should be three main meals and two additional meals. About 25% of the daily diet is consumed at breakfast, 40% at lunch, 15% at dinner and two snacks for 10%. In this mode, a person does not have a strong feeling of hunger, he seems constantly full, but eats less, digestion is more efficient.

What does a good diet mean?

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

• eliminate unhealthy cooking options;
• make the frequency of meals as physiological as possible,
• take into account the compatibility of foods on a plate or at a meal.

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

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

On the contrary, this diet is recommended daily for patients suffering from diabetes, cardiovascular diseases, problems with the musculoskeletal system and all other diseases without exception. So we are not just talking about a menu for losing weight, but a program aimed at improving the health of the whole body.

What is included in good nutrition?

Currently, nutritionists do not have a clear opinion on what is included in proper nutrition. There are different options. But most of them still agree that good 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,
• cereals

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

So, the secret of the success of the health and weight loss program in the mentioned format lies in the fact that we are talking about healthy eating on a limited budget: the products are simple, easily accessible, inexpensive, and even cheap. And they are natural products. We were originally created to eat them.

In addition, when preparing them, a woman or man does not need to spend a lot of time preparing complex dishes. Everything ingenious is simple. And very practical. Recipes for every day and a sample PP menu only confirm this.

And the detailed list of products recommended for good, simple nutrition is very long and appetizing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkin, cucumbers, tomatoes, zucchini, peas, chickpeas, corn, etc. );
• cereals (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice, etc. );
• fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, persimmon and much more);
• berries (watermelon, barberry, lingonberries, grapes, strawberries, cherries, blackberries, strawberries, viburnum, cranberries, currants, raspberries, sea buckthorn, etc. );
• green vegetables (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to WHO recommendations, cereals should represent 40% of the modern human diet. It is recommended to devote an additional 40% to vegetables, 15% to fruits and herbs. And only 5% should be allocated to foods of animal origin (meat, dairy, fish, seafood). We can say with confidence that this is a dietary food that nutritionists around the world advise everyone to adhere to.

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

What foods should you avoid to eat healthily?

• any canned food,
• semi-finished and ready-to-use industrially prepared meals,
• commercial confectionery,
• charcuterie products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store-bought sauces,
• sweetened fermented milk products,
• meat broths,
• any fast food,
• soft drinks.

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

The principle "what goes around comes around" works 100% here. Due to poor nutrition, there are more and more sick people in our society. What is their main problem? 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 a good diet?

In the process of losing weight, the hardest part is of course getting started. Therefore, now we will figure out where to start and how to move on to the type of diet under discussion.

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

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 will be a specific number of pounds lost, someone's goal will be a disease they'd like to get rid of, and someone's goal will simply be to not get sickas long as possible and to have a fulfilled appearance. Everything is individual. But nevertheless, here you should not focus on losing weight quickly, but on a systematic diet to get in shape.
2. Set screensavers on your phone and computer to images or photos that will motivate 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, or just a beautiful athletic woman they would like to look like.
3. A nutritionist's advice is to collect information about healthy and unhealthy foods. Understand the impact of what we eat on the body – positive or negative. Understanding healthy and unhealthy foods and dishes. The clearer the essence of the process is for you, the easier it will be for you to get used to the new regime. Then the new rules will not seem burdensome to you, you will understand their advantages.
4. It is recommended to download some apps to your phone. For example, we can talk about "aids" for counting calories in food, about the ratio of proteins, fats and carbohydrates contained in them. Additionally, since PP requires drinking enough water, it is recommended to install an appropriate reminder program. Additionally, apps that remind you of your meal schedule are proven to work.
5. Start keeping a food diary. You will write down what, when and how much you ate. There you can also record the results of your new diet, create a menu, plan daily what you are going to cook and plan the dishes by day of the week.
6. In addition to switching to a new eating routine, allow enough time for physical activity. Including, introduce special sports exercises into your lifestyle. They will make your body even healthier and more attractive. Also adjust your sleep schedule. You should sleep at night and stay awake during the day. Such a complex of PP, diet and physical activity will allow you to achieve the desired results faster and more effectively.

How to create a proper diet?

After you have done everything necessary to start living with good nutrition, you need to move on to the actual process. But for everything to go well here, you also need a little preparation. A weekly diet should be established, indicating the dishes for each day. How to choose it? Now we will explain it to you step by step.

First stage

You need to determine how many calories you need to burn daily. 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 body's expenditure.

If you are obese, the total calorie content of meals 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 set at 1200-1500 kcal. And if a person engages in intense physical activity during the day, then his daily diet should be in the range of 1600-1900 kcal.

Second phase

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

But we have already said that with PN it is better to adhere to the "three main meals and two additional meals" diet. If, with five meals a day, you follow a scheme according to which breakfast makes up 25% of the total daily diet, lunch – 40%, dinner – 15% and two more snacks of 10% each, then incalories, it looks like this. :

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

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

Third step

The best time to eat is assigned. Nutritionists' recommendations are as follows:

• Breakfast - 6: 00 a. m. to 8: 00 a. m.
• First snack - from 9: 00 to 12: 00.
• Lunch – from 1: 00 p. m. to 3: 00 p. m.
• Second snack – from 4: 00 p. m. to 5: 00 p. m.
• Dinner – from 6: 00 p. m. to 8: 00 p. m.

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

• intervals between meals should not exceed 3 hours,
• There is no need to overeat in the evening.

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

Step four

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

Also in this article below we offer a sample of an inexpensive menu, the dishes of which will be both tasty and healthy. There you will clearly see what you can cook and what you should refrain from. Well, there are many options for preparing food without harming yourself, but with maximum benefit for the body and your emotions.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins, respectively. They must be present in the dishes, you just need to get confused a little and count them.

Proteins, fats, carbohydrates according to the standard must correspond to the ratio 1: 1: 4. Additionally, the calculation is based on the fact that for 1 kg of weight a person needs:

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

Fifth step

The volume of portions is determined in grams. Yes, the main thing here is that the portions are small. Their volume is generally 200 to 300 grams. This will be enough for an adult to eat, but not too much. Additionally, this generally corresponds to the volume of the stomach, which can hold roughly two fists of compressed food. So from a physiological point of view, this approach is the most correct.

After establishing a weekly meal plan, all that remains is to follow the established schedule and prepare meals in accordance with the established "price grid". However, at first it may seem difficult. However, a conscious approach to eating is quickly justified by the pounds lost, the lightness of 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. Consider 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 will no longer be "necessary", but "I want". Let's cook and eat for pleasure!
2. Drink more water. It accelerates metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many today perceive as a desire to eat. There's a good rule here: if you feel like eating, drink a glass of water, and if the urge hasn't gone after 20 minutes, then eat. But more often than not, you don't want to eat at the "wrong" time, but you just want to drink.
3. Don't skip meals. Otherwise, it will cause greater feelings of hunger. The body will go into stress mode and start accumulating fatty deposits "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, pasta only or spelled, and instead of quick yeast, make your own sourdough starter.
6. It is recommended to eat the last time 3-4 hours before bedtime. And if you want to eat, it's better to just drink water. Then, if that doesn't solve the problem, you can solve the problem with a cup of your favorite herbal tea. Or alternatively, eat something light, like vegetables and fruits. And gradually move away from the time of administration of sleep.
7. Choose your products wisely. Favor natural foods. If you nevertheless decide to buy something that says "ingredients" on it, study it carefully. And remember, the shorter it is, the more beneficial it is for the body. Favor vegetables, fruits and simple cereals. You can never go wrong with this one.
8. Remember that fatty, fried and high-calorie foods are no longer for you. Simmer, boil, bake, steam dishes, but do not fry them. When frying, on the one hand, a lot of high-calorie vegetable or animal oil is used, which, on the other hand, most often turns into harmful carcinogens that cause cancer.
9. Chew your food carefully. When eating, don't watch TV or use gadgets. Enjoy your food. You will then eat much less and have more pleasure.

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 varied. In this case we also focus on their budget option. So that they are accessible to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cottage cheese and (or) fruits are an excellent option.
3. By lunchtime, the digestive system is ready to process large quantities of food. Here you can use meat dishes with grain and vegetable side dishes, soups and vegetable salads.
4. Ultimately, when digestive processes slow down, fish, stewed vegetables, and fermented dairy products are good options.
5. Vegetable salads, nuts, fruits, whole grain bread sandwiches, and healthy "add-ins" are a great option for snacking. At the same time, snacks are only slightly inferior to breakfast and dinner in terms of calories. They can be considered complete meals.

And now the menu itself

Monday

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

Tuesday

• Breakfast – wheat porridge, a piece of cheese, green tea.
• The first snack is a banana and a kiwi.
• Lunch – mushroom soup, rabbit stew with vegetables, berry juice without sugar.
• The second snack is spicy carrot salad, wholemeal bread and herbal tea.
• Dinner – pike perch with vegetables, rosehip and apple compote.

Wednesday

• Breakfast – cottage cheese with berries (strawberries, raspberries), green tea.
• The first snack is a banana and a pear.
• Lunch – pea puree, fresh cabbage and carrot salad.
• Second snack – cottage cheese, tea with honey.
• Dinner – vegetable stew 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 cooked vegetables, green tea.
• The second snack is sandwiches made from whole grain bread and cheese.
• Dinner – baked cheesecakes with sour cream, rosehip broth.

Friday

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

SATURDAY

• Breakfast – barley porridge with vegetables, lemon herbal tea.
• 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 without artificial additives.
• Dinner – navaga with vegetables, beetroot salad with garlic and prunes.

Sunday

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

Recipes from the healthy nutrition series

In conclusion, we will give two more recipes. They are also part of the series of proper nutrition. Quick, easy, inexpensive and the dishes they prepare 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,
• beets - half of a medium root vegetable,
• green vegetables - any of your choice, mint also goes well here,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil – 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrots, beets and grate them together with the apple on a coarse grater.
2. Finely chop the green vegetables and mix with the rest of the 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 broom lettuce. You can also add optional sauerkraut, garlic and ginger here. The result is an extraordinary taste.

Stewed rabbit with vegetables

Ingredients for 4 servings:

• rabbit – 0. 5 kg,
• carrots – 0. 5 kg,
• onions – 0. 5 kg,
• zucchini – 0. 2 kg,
• bell pepper – 0. 2 kg,
• tomato – 0. 3 kg,
• water – 300 ml,
• ground black pepper or any favorite spices, salt to taste.

Preparation:

1. Cut the rabbit meat into portions. Simmer in a little water for about 20 minutes.
2. While the meat is simmering, prepare the vegetables. Peel the carrots, grate them on a coarse grater, peel the onions and cut them into small cubes. We also cut the zucchini, peppers and tomatoes into small cubes.
3. Add vegetables to rabbit meat, cover with a lid and simmer for another 30 minutes. Add spices. Before serving, sprinkle with herbs.

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

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