Despite the popularity of all kinds of diets, including very rigid and extreme, and therefore unsafe, any nutritionist will say that the best diet is proper nutrition, which must be followed at all times, and not for a specific period. The proper nutrition system allows you to lose weight without harm to health and psychological discomfort, while you will eat fully and varied. Proper nutrition for weight loss, the menu for every day for girls of which we will consider below, is tasty and healthy. Try it and see for yourself.
Proper nutrition is based on the following principles:
- Every day you need to drink enough water - at least 1.5 liters. Water stimulates metabolism, and it helps not only to lose weight, but also cleanses the body of various toxins. You need to drink a glass of water about half an hour before meals and drink a couple of glasses between meals. The required amount of water does not include other beverages such as coffee, tea, juices, sodas, and so on.
- Don't skip breakfast. In the morning, the body stores energy for the whole day ahead. If a person skips breakfast, he often overeats during the day. An ideal option for breakfast is complex carbohydrates, especially cereals, which will energize you for the whole day.
- Limit the amount of simple carbohydrates in your diet. It is better to exclude all kinds of sweets and fast food from the diet altogether. It is better to snack on fruits, vegetables, nuts, sour-milk drinks. As for the sweet, you should not deny yourself it at all, but it is better to choose healthy foods such as honey (it is better to replace sugar), dried fruits, marshmallows, dark chocolate. It is recommended to indulge yourself with such delicacies in the first half of the day.
- Try to eliminate fried foods from your diet. Food can be boiled, stewed, baked, steamed.
- The basis of the diet complex carbohydrates in the form of cereals and pasta, meat and fish, fruits and vegetables.
- Important do not rush during meals and do not overeat. Get rid of the habit of eating quickly or on the go. It takes time for the body to feel full, so eat slowly and chew your food thoroughly. This approach is also good for the stomach, as it helps the latter work better.
- Proper nutrition should be fractional. That is, we eat more often and in small portions. This will help your body digest food better, speed up your metabolism, and help prevent spikes in blood sugar levels, and therefore overeating. You should get up from the table with a slight feeling of hunger, because, as we have already said, the body needs some time to get enough.
- The last meal should be at least 2-3 hours before bed. At night, your metabolism slows down, and whatever you eat can easily turn into fat. In addition, having a hearty dinner, you will probably not sleep well. Before going to bed, it is recommended to eat low-fat protein foods.
These principles are universal, and they are useful to everyone, not just those who want to lose weight. They contribute to the normal functioning of the gastrointestinal tract, preventing digestive problems, and help control hunger.
Useful and harmful products for weight loss
To lose weight, you must not starve, but eat the right foods. Useful diet for losing weight, it can be based on such food:
- All kinds of cereals and cereals;
- pasta and pastries from durum wheat;
- lean meats and poultry (chicken, turkey, rabbit, lamb);
- sea and river fish, seafood;
- fruits and vegetables;
- nuts and dried fruits;
- vegetable oils;
- cottage cheese, cheeses, sour-milk drinks;
- as a dessert - honey, dark chocolate, marshmallows, marshmallows.
In addition, there are products that interfere with losing weight and negatively affect the body as a whole. These include the following:
- flour and confectionery products;
- all kinds of sausages and sausages;
- fast food, semi-finished products;
- fatty and fried;
- fatty types of red meat;
- mayonnaise, fatty sauces;
- shop juices, carbonated water.
Proper nutrition for weight loss: a menu for every day
Proper nutrition is not a diet, where every day is presented in a detailed menu, but rather a system. Therefore, the diet can be made for yourself individually, taking into account all the rules. This takes into account the state of the body, age, lifestyle and activity level, your own taste preferences, and so on.
Ideally, in order to make the right menu that meets all the necessary rules, it is better to trust a nutritionist, since only this specialist can correctly determine many criteria.
The menu should have a sufficient amount of complex carbohydrates in the form of cereals and pasta, proteins, fresh plant foods. Healthy fats are also needed, the sources of which are fish, nuts, vegetable oils. Nutrition should be varied, and in view of this, any proper nutrition menu is exemplary. We offer a diet that can be used as a basis and an example of proper nutrition for weight loss for a week.
Monday
For breakfast, we eat oatmeal with fruits or dried fruits, drink a cup of coffee or tea. You can have a snack with fruit, a handful of nuts. For lunch, prepare low-fat meat broth, fish fillet and vegetable salad. You can also drink a glass of juice or compote. As an afternoon snack, use only yogurt and fruit. For dinner, you can stew mushrooms and cook rice, make a salad of fresh cabbage and carrots.
Tuesday
A good option for breakfast is a baked apple with honey, cinnamon and walnuts, tea or coffee. For lunch, make vegetable soup and salad with radishes and, if desired, other vegetables, drink a glass of jelly. For an afternoon snack, you can eat a handful of dried fruits. For dinner, bake potatoes with cheese and make a vegetable salad. At night, you can drink vegetable juice. The menu of this day is also great for vegetarians.
Wednesday
For breakfast with tea or coffee, make a toast with natural honey. The second breakfast can be represented by an orange or other citrus. For lunch, prepare pumpkin cream soup with greens with bread, fruit salad, tea or juice. As an afternoon snack, use a glass of fermented milk drink. For dinner - boiled chicken breast, stewed vegetables, a glass of apple compote.
Thursday
For breakfast, make scrambled eggs from two eggs, chop vegetables and drink a glass of fruit juice. For lunch, chicken broth, stuffed peppers, cabbage and carrot salad, a drink of your choice are suitable. Use any fruit as an afternoon snack. For dinner, you can cook a salad of potatoes and seafood.
Friday
For breakfast, eat cottage cheese with medium fat content, adding pieces of fruit or berries there, drink tea. For lunch - fish soup with a slice of rye bread, vegetable juice, cucumber and tomato salad. Eat a boiled egg for an afternoon snack, and then a green apple or grapefruit. Dinner is recommended vegetable casserole with cheese and fresh fruit.
Saturday
For breakfast, pour milk over cereal and add berries to it. For lunch - cauliflower soup, meat patty, green vegetable salad, compote of berries and / or fruits. For an afternoon snack, drink tea with buttered bread. For dinner - cabbage salad, barley porridge and stew. You can drink it all with vegetable juice.
Sunday
For breakfast, you can have a glass of milk with pancakes sprinkled with honey. You can have a snack with a slice of dark chocolate or dried fruits. For lunch - mushroom soup, tomato and corn salad, as well as berry juice. For an afternoon snack, you can cook a cottage cheese casserole with berries. For dinner - grilled fish with stewed vegetables. In the evening, you can drink a glass of fruit juice.
You can safely replace the dishes and products presented in the menu with similar ones. The main thing in this case is to maintain a balance of products that provide the body with the necessary substances and observe the number of calories. Calorie intake is calculated individually, but remember that in order to lose weight, you must spend more than you consume.
How to organize proper nutrition for weight loss?
To lose weight, you must create a calorie deficit, that is, spend less than you consume. Therefore, a holistic approach to weight loss is needed. When it comes to nutrition, you need to create a calorie deficit gradually by reducing the number of servings or the calorie content of the meals you eat. You can’t lose weight sharply - it’s unsafe for the body, and the weight can return no less quickly. Optimal weight loss up to 1 kg per week. With large losses, not only fat is usually lost, but also muscle mass or excess fluid.
Physical activity is also necessary - at least light exercises several times a week. Try to get enough sleep and avoid stress, as they provoke overeating and disorders in the body. If it’s hard for you to switch to proper nutrition right away, start gradually, for example, first stop eating at night, then replace your favorite unhealthy sweets with fruits, and so on. Remember that it is important not only to lose weight, but also to stay healthy, so eat mindfully.
Video menu for a week at pp
