Healthy diet for weight loss

Every person in life wonders what to eat to lose weight. Everything is very simple: you need to eat healthy foods, exclude harmful ones, play sports. Many people know which foods contain empty calories and negatively affect the body, but it is difficult to give up habits. Healthy eating for weight loss is different from strict diets. There are no specific rules, except that a person must give up junk food and help his body work properly. Learn more about how to do this in the overview below.

Basic principles of proper nutrition

A balanced diet for weight loss has many benefits. Once you have established the process, you can forget about extra pounds, heaviness, health problems forever. Diets hit the body in the form of stress. In addition, one day they switch to their usual diet and all the kilograms that were difficult to leave quickly return. A healthy diet for weight loss benefits all internal organs and requires you to give up only those foods that a person can do fine without.

A graceful body and a healthy body are the result of the constant work of women and men on themselves. Proper diet for weight loss requires compliance with the rules:

1. Make a meal plan.
2. Choose only healthy products for weight loss.
3. Start your day with a glass of clean hot water.
4. Maintain fluid balance in the body.
5. Stick to five meals a day for weight loss in small portions.
6. It is important to accustom yourself to simple exercises that should be performed regularly. To do this, you can sign up for fitness training, run on your own in the morning, or exercise for a few minutes every day.
7. You can not eat before bedtime (eat three hours before it).

List of products for healthy weight loss

Food for weight loss is not only low in calories, but also nutritional, no harmful additives, naturalness, environmental friendliness. What can be used:

1. Replace high sugar drinks (soda, juices) with pure water or herbal tea.
2. Oatmeal, brown rice, pearl barley, buckwheat and other whole grain weight loss products.
3. Fresh vegetables, fruits. (Do not abuse canned food with a high content of salt, sugar, dried fruits).
4. It is advisable to replace cookies with sweets with frozen or fresh berries.
5. Lean protein is one of the most valuable elements for health and weight loss. It can be obtained from foods such as fish, meat, lentils, beans.
6. Mushrooms. (Contain few calories, promote digestion).
7. Chicken, quail eggs.
8. Marine fish species (salmon, herring). Rich in valuable fatty acids and excellent as weight loss products.
9. Nuts (hazelnuts, cashews, almonds). (Use in small quantities, foods are very high in calories).
10. Dairy products are rich in calcium.

Healthy food pyramid

A rational approach to this issue will quickly adjust the work of internal organs in the right way. Recipes for proper nutrition for weight loss should include healthy foods in the right percentage. For example, vegetables should take up about half of the total daily diet, fruits - no more than 40%, foods rich in fiber (cereals, bakery) - about 20%. Dairy products and valuable proteins are no more than 10%, sometimes butter and cheeses are allowed in small quantities. You can see an example in the photo below.

How to start losing weight

In order for the healthy nutrition program for weight loss to bear fruit, the human body to cleanse itself and get rid of extra pounds, you need to think through each stage. It is useful to consult with a nutritionist to determine the desired result of losing weight. The specialist will provide detailed instructions on how to proceed. After that, a schedule of taking products for weight loss, a schedule of physical activity, and useful habits are formed.

How to plan your diet for each day

Without following certain rules, even the most useful products for weight loss will not help to achieve the desired result:

1. Breakfast is essential for an active day and should not be skipped.
2. You can't starve yourself. When switching to a new mode, you should not cut the diet by more than a quarter, otherwise the body will start working in emergency mode, forming fat reserves.
3. It is necessary to take products for weight loss systematically and in small volumes, dividing the day into equal time intervals.
4. Reasonably correlate the amount of food and the amount of energy expended per day to avoid the appearance of fat reserves.
5. If you feel an irresistible desire to eat a forbidden product, then you do not need to restrain yourself. Often such signals indicate a lack of some substance in the body.

Sample menu for the week

It is important not only to choose healthy foods, but also to balance the diet. Diet food for weight loss menu for a week must be formed, taking into account the characteristics of the body, physical activity of a person and the compatibility of ingredients. Products should be beneficial, contribute to weight loss and recovery, contain all vital substances. An example of a weekly diet is shown below.

Sample menu for a healthy diet and weight loss:

1. Oatmeal (rice, millet) porridge for breakfast. Additionally, boiled egg (cheese). A glass of cocoa, dried fruit compote, jelly.
2. An apple (pear, quince, a handful of nuts, tangerines, bananas, frozen berries) for a snack will help you lose weight.
3. For lunch, soup with meat broth (vegetable, fish soup). Boiled turkey fillet (chicken, rabbit, beef). Garnish with brown rice, boiled potatoes (or mashed potatoes), sometimes pasta, buckwheat. Rye bread (bran, whole grain).
4. For an afternoon snack, a glass of low-fat yogurt (kefir, yogurt, low-fat cottage cheese) is perfect for losing weight.
5. Dinner should be light, include vegetable salads with olive oil. On hot, you can bake or boil fish, rabbit, skinless chicken.
6. For weight loss, it is important to unload the body once a week.

Recipes for a balanced diet

When you enlisted the recommendations of a nutritionist, set out to switch to proper nutrition and lose weight, you need to learn how to cook healthy food. After buying healthy products, you should master simple weight loss recipes that will provide you with a healthy body, weight loss, and comprehensive cleansing. Mastering them will not be difficult.

1. Red onion (1 pc.) Peel and grate.
2. 3 avocados, peeled, finely chopped, placed on mint leaves.
3. Season the dish with olive oil, decorate with grapefruit slices.

Nettle soup for weight loss:

1. Peel and finely chop the onion.
2. Melt a little butter in a saucepan, add the onion.
3. 400 g fresh nettle leaves, washed and chopped.
4. Take 350 g of potatoes, peel, cut.
5. All components are added to the pan, fried.
6. Add vegetable broth, bring to a boil.
7. Cook for 15 minutes, leave to brew.

Young beetroot salad for weight loss:

1. Take 4 beets with tops.
2. Root crops are cleaned, boiled, cut into strips.
3. The leaves are steamed and crushed.
4. For dressing mix olive oil, soy sauce, ginger powder.
5. Put everything on a plate, sprinkle with sesame seeds.

Video: how to eat right to lose weight

Healthy nutrition requires an integrated approach: eating according to a planned scheme, sports training, special dishes for weight loss, knowledge of the secrets of cooking. This is not just a diet for a month, but a lifestyle for a healthy body. To have an idea about proper nutrition, which contributes to weight loss, you can watch the video below.