How to organize a diet for weight loss

Hello dear readers! Today we are talking about proper nutrition at home.

A proper diet is essential for everyone. At the same time, it is necessary to take into account that the body of each person is individual and subject to certain biorhythms.

In this article, you will find tips on how to implement dietary nutrition for weight loss: a weekly menu, tips on compiling a daily diet for all family members, and even some interesting recipes that will help you lose weight deliciously without limiting the body in useful and necessary substances.

In our time, the problem of combating excess body weight is one of the most relevant. Let's try to find out what efforts need to be made to lose those extra pounds. First, let's define what is absolutely impossible to do.

What not to waste time on

The first thing that comes to mind for many is to go on a diet. Fortunately, the Internet is literally replete with the most tempting offers and promises. Japanese, Swedish, "spectacle", rice and even chocolate - all this seems unusually seductive and attractive.

Not to mention the diets that famous people “used” (in fact, they don’t even know about anything like that. By following the next fashionable diet, you only keep the body “in tight rein” for a short time.

Then, having gained the long-awaited freedom, he catches up. Result: the hated kilograms return with a vengeance. Is it worth torturing yourself and exposing the body to unnecessary stress?

Another myth is an attempt to solve the problem only with the help of physical exercises. In fact, proper weight loss is possible only with an integrated approach.

Without an established diet and regular exercise, you will spend significantly more time and money, and achieve more than modest results.

So, here is a list of prohibitions for those who want to find impeccable forms without compromising their own health:

• The desire to become slim instantly. Let's not prevaricate: you didn't gain too much in a day or a month, did you? Therefore, trying to lose weight as quickly as possible is not only harmful, but also dangerous.
• Strict diets, self-healing fasting. This deprives the body of the necessary energy sources. In this case, a breakdown is inevitable.
• Excessively intense physical activity. You may get rid of excess body weight, but in return you will acquire a “bouquet” of intractable diseases. Do you need it?
• Taking diet pills. Uncontrolled intake of drugs (especially from dubious "healers") can bring nothing but harm.
• Popular techniques. Honey massages, body wraps can only be considered as an aid used in combination with others. Including proper nutrition.

And, most importantly: there are no "magic" means for losing weight. Nothing can be done: you have to work hard on yourself.

The first rule to remember: the right diet - you need iron discipline. Keep a diary in which you will record your diet and the results that you have achieved. This makes it easier to analyze mistakes (and they will!) and learn how to correct them in time.

Waking up in the morning, do not run to the kitchen! Try to increase the time between waking up and having breakfast. Start exercising, take time for a morning walk or run. Do a light face and body massage.

Another "golden rule": try to eat more often, but in small, "fractional" portions. On a balanced diet, you need to eat four to five times a day. The optimal time interval between meals is three to four hours.

Here are the main "commandments" of proper nutrition.

• Eat according to a certain schedule, at the same time.
• Introduce fermented milk products, fruits (with the exception of grapes and bananas), cereals and vegetables high in fiber into the diet.
• After lunch, add protein-rich foods to the menu - chicken, cottage cheese, boiled eggs, low-fat cheese.
• Drink more liquid! Green tea and mineral non-carbonated water are useful - from one and a half liters.
• Can't give up sweets? Replace sugar with fructose or honey (without fanaticism, in moderation).

The basics of making the right diet

These simple rules will allow you to establish a diet. There are not so many restrictions and hardships on the way to harmony. Do not take it as a punishment or a boring duty. Better think about how amazing the result will be!

It is important to eat at the same time. The amount of food from day to day should also be approximately equal. Difficult? At first, yes, but gradually this routine will get into its groove.

Breakfast is a must! Even if you overslept or for some other reason could not prepare healthy meals, eat yogurt or some low-fat cottage cheese. Try to convince yourself not to skip meals.

In any case, you should never starve until dinner. After all, at night the body did not receive any food, it needs to be refreshed. But sweet tea, chocolate or sweets are not good for breakfast.

Dinner should be in accordance with the schedule. With proper nutrition, the body receives the necessary vitamins and minerals with a minimum amount of calories.

“Giving dinner to the enemy” is wrong! Suitable for yourself. It is much more correct to have dinner no later than 8 pm. If you still failed to eat on time, do not try to starve until the morning. The feeling of hunger will be so strong, and you will certainly want to eat. Not the fact that these will be healthy dishes.

Use snacks. The time of snacks should also be certain, it can be a second breakfast and an afternoon snack. And let it not be a pie or a piece of cake, but an orange or an apple. Do not be afraid to kill your appetite: this will not happen.

When compiling a list of dishes, remember that the largest number of kilocalories per day, which is quite sufficient for comfortable weight loss, is 2000. The nutritionist will calculate the exact figure.

Frequent small meals with a reduced consumption of flour, fatty, fried foods will allow you to say goodbye to extra pounds.

Low calorie menu for the whole family

It is very important for adult family members who are overweight to develop a common menu: tasty, low-calorie, helping to achieve harmony. Equally important is the correct distribution of food throughout the day.

If you manage to do this, then the excess weight will go away, and the achieved result will be long-lasting. The distribution of calories during the day is approximately as follows: 30% of the total calories are “taken” by breakfast; lunch and dinner take 25% each. The rest is for snacks.

The composition of the diet depends on several factors: a person’s body weight, age, physical activity and its intensity, the weight that the patient wants to lose, the presence of chronic diseases.

Here is a sample diet for the week. It provides for five meals a day.

Monday.

• Breakfast - unsweetened muesli with skim milk, an orange, a cup of mineral water.
• Snack - a glass of natural yogurt.
• Lunch - vegetable salad, cheese, hard-boiled egg, apple, water.
• Snack - a small amount of nuts and dried apricots.
• Dinner - chicken breast cooked with vegetables, a glass of low-fat kefir.

Tuesday.

• Breakfast - oatmeal on the water with the addition of raisins and nuts, a glass of skim milk.
• Snack: pear or melon slice with a slice of low-fat cheese.
• Lunch: boiled chicken breast with stewed vegetables, tomato, water.
• Snack: apple or kiwi.
• Dinner: boiled fish, some bean puree, fresh cucumber salad.

Wednesday.

• Breakfast - soft-boiled egg, cereal bun, a cup of green tea with half a teaspoon of honey.
• Snack: some almonds with raisins.
• Lunch: boiled beans (green), a small piece of boiled beef, water, rice salad.
• Afternoon snack: red pepper salad with black olives.
• Dinner: three baked potatoes, vegetable salad, a small piece of baked turkey breast.

Thursday.

• Breakfast - a small piece of low-fat hard cheese, toast with a thin layer of jam, water.
• Snack: yogurt with fresh berries.
• Lunch: turkey breast stewed with avocado, orange, water.
• Snack: kiwi or apple.
• Dinner: baked mackerel with steamed rice, fresh vegetable salad, mineral water.

Friday.

• Breakfast - unsweetened cereal with low-fat milk.
• Snack - a handful of nuts.
• Lunch - pasta with seafood, tomato, water.
• Snack - natural yogurt with the addition of fresh fruit.
• Dinner - pumpkin porridge with dried fruits.

Saturday.

• Breakfast - unsweetened muesli with low-fat milk, one banana, green tea.
• Snack - low-fat cheese with a small amount of grapes.
• Lunch - baked chicken breast with broccoli garnish, vegetable salad.
• Snack - a small whole-grain bun with jam, milk.
• Dinner - baked fish with vegetables, water.

Sunday.

• Breakfast - an omelet with the addition of sweet bell pepper, a cup of low-fat milk.
• Snack: apple baked with low-fat cottage cheese.
• Lunch - chicken salad with potatoes, nuts, yogurt, fresh cucumber.
• Snack - one apple and one tangerine.
• Dinner - a small piece of boiled beef with baked potatoes, green peas, mineral water.

The given weekly menu takes into account the compatibility of products and their calorie content. By sticking to this diet, you can lose weight without depriving yourself of delicious dishes.

How to achieve a balanced diet

To avoid mistakes, here is a list of the most dietary products for weight loss. The right diet should certainly include proteins, fats and carbohydrates in a reasonable ratio.

Useful and harmful products

Protein sources include: dairy products, fish, meat. If we talk about meat, it is desirable to include lean poultry meat (turkey, chicken) in the diet.

Carbohydrates are fast and slow. The difference depends on the speed of their assimilation. Consumption of "fast" carbohydrates should be reduced to the minimum possible.

Sources of "fast" carbohydrates: white breads, pastries, sweets, sugary drinks, grapes, bananas. Their "harmfulness" is that they are deposited in the "fat depots" of the body.

Foods rich in "slow" carbohydrates contain many useful minerals and supply a person with the necessary energy.

Among them are greens, vegetables, grain varieties of bread (including bread), fruits (tangerines, apples, grapefruits, kiwi). The sources of such carbohydrates are cereals, as well as pasta made from durum wheat.

Now - about fats. The most common mistake is the complete rejection of fats. In fact, fats are actively involved in the metabolic processes necessary for the normal functioning of organs and body systems.

After all, a slender figure is by no means an end in itself. Beautiful hair, healthy nails, teeth without signs of caries - all this is unthinkable without a reasonable consumption of fats.

The source of healthy fats for the body are: nuts, vegetable oils (sunflower, olive, linseed, corn), dairy products (low-fat varieties of cottage cheese, sour cream, kefir, yogurt without impurities), fatty sea fish (tuna, salmon).

When building a diet, do not forget about fiber. It improves bowel function, promotes the rapid removal of toxins from the body. Fiber is found in abundance in vegetables, whole grain breads, and cereals.

Gradually, “harmful” foods need to be removed from the daily menu. Exclude sugary carbonated drinks, street (and not only!) fast food, sausages, sausages, crackers, chips, canned food, frozen ready meals.

They have a minimum of vitamins, fiber, trace elements with a huge amount of fat. Salted nuts, chips, crackers retain water in the body, which leads to edema. After that, the numbers on the scales will not please you.

The main types of diets

Despite the great variety of dietary nutrition systems, they are all divided into 4 large groups:

1. Protein diet - consists in the almost complete exclusion of fats and carbohydrates. The basis of the diet is proteins. Due to their high nutritional value, there is rarely a feeling of hunger. But at the same time, the load on the digestive system increases, the level of cholesterol increases, there may be disturbances in the functioning of the cardiovascular system, diseases of the joints.
2. Mono-diet - based on the use of one of the products allowed by a nutritionist as the main ingredient. However, there are no restrictions on its use. It should be remembered that prolonged monotonous nutrition leads to metabolic disorders.
3. Drinking - the main goal of the diet is to cleanse the body. The basis of nutrition is the use of only liquid dishes. The duration of the diet is 30 days. The maximum weight loss is 15 kg. Possible side effects are digestive disorders.
4. Extreme - based on a sharp decrease in the calorie content of food. Without harm to health, you can adhere to such a nutrition system for no longer than 3 days. This diet severely restricts food and fluid intake. In this case, there is often a strong feeling of hunger.

What problems can you face

This section is dedicated to those who have experienced the frustration associated with a disruption in eating habits. And at the same time, this information will help avoid unnecessary difficulties for those who are just taking the first steps towards a slender figure, vigor, and well-being.

Uncontrolled snacking

A typical complaint of people who are unsuccessfully trying to get rid of excess weight: “I don’t eat enough, but the kilograms just don’t want to go away.” Unless there is a connection with any disease, you are incorrectly counting calories or not counting snacks.

In addition, the snack, most likely, includes far from the most healthy dishes. When compiling the menu for the day, do not forget that this is all that you can eat only during the day, no more! Attempts to "snack" in excess of the diet will lead to the opposite effect.

Want to change dishes? It's OK!

So, you have compiled a menu and try to strictly adhere to it. What if the ingredients you need are not available?

Or a friend invited you to a cafe (delicious pancakes, barbecue, lobio or sushi are not in the daily diet)?

In fact, if the calorie content of the "forbidden" product does not exceed the energy value of your food, then no damage will be done to the process of losing weight.

Another thing is that the "correct" lunch is more satisfying, so you should not make "violations" systematic. Breakdown will not keep you waiting.

Violations of the established diet

Even if you managed to keep yourself in check for quite a long time and eat right, “Uncle Zhora” will still come sooner or later. With all the balance of the diet, the body, deprived of the usual calories, will rebel and will certainly want to catch up.

I will say a seditious thing: if you want to eat the "forbidden fruit" - eat it! But, of course, not a cyclopean portion. Once. Better not at home, but in a cafe with friends. You will have fewer temptations to accomplish feats worthy of Gargantua and Pantagruel.

Do not allow one-two-week "gluttony binges" followed by remorse, promises "never and never".

If it does happen, tell yourself "stop". Sounds trite, but don't blame yourself for what has already happened. It is important that you understand your mistake. Start fixing it right now!

Some interesting recipes for weight loss

Diet food should be not only healthy, but also tasty. Among the products there are natural fat burners. For example, celery, apples, ginger, figs, grapefruits, all types of cabbage, pineapples, nuts, green tea, cinnamon, red wine. Consider a few recipes for dietary dishes.

Vinaigrette "Classic"

Ingredients:

• 300 grams of sauerkraut;
• 2 beets;
• 4 carrots;
• 4 potatoes;
• 2 onions of medium size;
• 5 pickled cucumbers (if desired, it is possible to replace them with pickled ones, but with salted ones it is tastier!);
• 4 tablespoons of nine percent vinegar (can be replaced with apple cider vinegar);
• refined sunflower oil - 3 tablespoons;
• salt - to taste.

The calorie content of the dish is 34.38 kcal / 100 grams. Vinaigrette can be eaten by those who observe fasts. Salad is great as a festive dish. Unfortunately, not all healthy food is tasty, but this is an exception to the rule.

Cooking order.

Carrots, beets, cucumbers and potatoes cut into small cubes, finely chop the onion. Add cabbage. Salt, season with vinegar, season with vegetable oil. Canned green peas can be used in vinaigrette, but the calorie content of the dish will increase.

Marinated baked mackerel

Ingredients:

• one fish (mackerel);
• half a lemon;
• one teaspoon of spices for cooking fish dishes;
• half a teaspoon of sugar;
• one pinch of salt and black pepper.

Cooking order.

Prepare a marinade from lemon juice, spices, salt, sugar, black pepper. Wash the fish, marinate in the resulting sauce for half an hour. Bake the fish in the oven in foil until tender.

The same fish can be cooked in the microwave using the "grill" mode.

Boiled rice is perfect as a side dish. Tasty and healthy fish for dinner - great? And the calorie content of one hundred grams of this deliciousness is only 157 kcal.

Pumpkin porridge without cereals

Sounds a little weird. Maybe, but for weight loss, this dish is just great. After all, the calorie content of one hundred grams of porridge is 88 kcal. Not to mention the fact that pumpkin is a real storehouse of vitamins, macro- and microelements.

Unfortunately, not everyone favors this wonderful vegetable, which is completely in vain! So let's get started!

Ingredients:

• 150 grams of pumpkin.
• Honey or sugar - half a teaspoon. They may well be replaced by dried fruits.

Cooking order.

Wash the pumpkin, peel it, cut it into pieces of about 6-7 cm. Put the pumpkin in a saucepan, add water, cook until soft. It is difficult to name the cooking time, since it will be different for different varieties of pumpkin.

After the pumpkin is cooked, drain the water and mash the vegetable with a wooden (preferably!) Crusher. Add sugar or honey, as well as pre-washed dried fruits. The dish is ready. Bon appetit.

It is gratifying if you, dear reader, have learned something useful for yourself from this article and share useful information with your friends. Of course, there are difficulties in establishing proper nutrition. But you will succeed. "The road will be mastered by the walking one." I wish you success!