Maintaining health and ideal weight is the result of a properly structured diet. Finding a suitable nutritional system for yourself and at the same time learning the most important rules for losing weight can help you achieve harmony and maintain it for life without exhausting yourself more with dieting and heavy physical exertion.
The basics of diet for weight loss
Proper nutrition is a way of life. It is a food intake system to keep your body healthy and young. Proper nutrition is not based on harming the body, but on nourishing all vital systems for stable and full-fledged work.
There is no single formula for proper nutrition. Dozens of different systems prove their suitability. When choosing one of these systems, you can therefore start from individual characteristics. For example, for people in the northern and southern regions, the food systems are different because temperature conditions and regionalism determine their own conditions.
Therefore, many factors influence the creation of the ideal system of proper nutrition, especially for the purpose of losing weight:
- Age characteristics;
- Limited health;
- gender differences;
- degree of obesity;
- geographical factor;
- Allergic restrictions;
- taste preferences;
- metabolic rate;
- The level of physical activity;
- Religious beliefs.
Nutritionists describe a balanced selection and distribution of food, taking into account the required calorie content and an equal amount of carbohydrates, fats, proteins, minerals and vitamins with the right diet for weight loss. Due to the fact that everyone has their own body characteristics, this balance is always calculated individually.
Nutritional systems for weight loss
The most viable food systems have turned out to be:
proven- Separate power supply.This is not a diet, but a way of eating, the essence of which is to separate carbohydrates and proteins into separate meals. Herbert Shelton, a scientist at the School of Natural Hygiene, wrote a lot about it, relying on the fact that our stomach creates its own acid-alkaline environment for meat and vegetable (grain) products. Mixing two types of these products means disrupting the rhythm of the body. Numerous studies have shown that during long-term restructuring of the body, a separate diet gives amazing results that affect not only weight normalization, but also longevity.
- Ducan's power supply system.Despite the fact that the Dukan food system is presented as a diet, it can also be called a way of life since the duration of the diet extends over many years. The essence of such a diet is to choose foods for foods based on their glycemic index, while avoiding alcohol, coffee, refined and canned foods. Ultimately, this is the right approach to food choices.
- Lacto-vegetarianism.This is a kind of vegetarianism with a predominance of plant foods, eggs and dairy products. Nutritionists around the world agree that this is the ideal nutritional system as the body uses enough protein while avoiding heavy meat.
These are not all possible nutritional systems, but the ones listed are considered to be the most universal as they allow balance of all nutrients for the body.
The basics of diet for weight loss
The system of correct nutrition should keep the body with a high quality of life. But how can you use it to correct weight and improve organ function?
Many people think that just cutting calories is enough to see results, but this is one of the factors and it is nowhere near the most important. It is also not always enough to choose the “right” foods. Slimming the system of proper nutrition is a culture of new habits that will take hold after a month of exercise. So you need to create a basic complex of what you can and cannot do.
As nutritionists say, losing weight can do anything but in moderation. This rule should be taken as a basis.
To lose weight, you cannot base your diet on restrictions. Not every healthy person can resist them, so there is no need to talk about obese or low metabolism people.
The right diet for weight loss is based on three pillars:
- The predominant amount of proteins or slow carbohydratesin the diet, depending on the characteristics of the organism. To understand what is better to lose weight, it is enough to do a small test in 2 days for two weeks. On the first day of the first week, you only need to eat protein foods with a small addition of grains and vegetables in a ratio of 80: 20. On the first day of the second week, you do exactly the opposite, with slow carbohydrates being the predominant foods. We have to see how fast the kilograms go. If in your case it is better to use proteins for weight loss, then the nutritional system should be based on the predominant amount in the diet.
- Replace fast carbohydrates with slow ones.It is believed that carbohydrates are just sweet and starchy foods. But there are people who do not like sweets and do not eat them, but at the same time are still obese. The trick of quick carbohydrates isn't just in cakes, it's in dumplings, fried schnitzel, and alcohol. Fast carbohydrates are always high in calories, have a high glycemic index, and act on the body by increasing blood sugar quickly. It is not necessary to give up sweet and popular foods, it is enough to replace fast carbohydrates with slow ones, and you can continue to eat pancakes and kebabs, but at the same time steadily lose weight.
- Selection of natural products.Obesity and a number of related diseases can be traced back to unnatural products. Aggressive heat treatment with the addition of e-preservatives and especially with the addition of sodium glutamate (a kind of drug for the brain) makes the product completely unusable - empty calories. The taste is masked by chemistry and sugar, but in fact the body stays hungry because it cannot get trace elements essential for life from food. This means that the juice from the pack is chemical and the freshly squeezed juice is natural vitamins.
The most important dietary rules for weight loss
Regardless of the nutritional system you choose to lose weight, there are universal rules that cannot be ignored. Even if you have not yet decided on a new way of life, the diet rules for weight loss can now be introduced.
Always have a hearty breakfast
We have a high sugar content in the morning and so we don't want to eat. Losing weight think this is a good excuse to starve and limit yourself so you can eat less later. But this is a trap - in the evening you will be eating several times more than you should due to sugar fluctuations. Because of the lack of sugar, many make night trips in fridges. Breakfast should always be as rich in all meals as possible.
Get used to fractional nutrition
This is a very important rule for overweight people. Fractional nutrition, which is considered nutrition every 3 hours, prevents blood sugar from falling sharply, which means there is no wolf hunger and digestive problems. Of course, the quality of the food plays the most important role, but choosing the right food is not beneficial if the break between meals is 4 to 5 hours. As a result, you will eat a lot more and your stomach will stretch.
Everything "forbidden" at the beginning of the day
Obese people are dependent on sugary and carbohydrate foods. It is quite difficult to refuse, but there is no need to forbid yourself completely - just think of moderation. If you want to eat some quick carbohydrates you can afford it, but only in the first half of the day, preferably before 11am. 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 it is still expected to be stressed, so the "forbidden" does not affect the number as much.
Never starve
Unless it is a curative fast under the supervision of specialists, fasting is prohibited. This leads to weight gain, disrupts metabolism and aggravates digestive problems.
Best slimming products
The right foods in the diet of a person who is losing weight are fresh and natural products. If their content in the diet is 80%, then you can already begin to lose weight.
This includes:
- fresh vegetables, raw or, if necessary, cooked;
- fresh and natural (from vegetable gardens) fruits of the region depending on the season;
- Nuts and dried fruits without preservatives.
Almost anything made from animal products is allowed, but the processing method is taken into account here - braising and baking:
- fish and seafood;
- lean meat (chicken breast, turkey, beef, veal).
If there are no allergic reactions, the following is added to the diet:
- Dairy products with a low fat content;
- eggs.
Menu for a week and a month for weight loss
To eat healthily, start at one week. In 7 days you will already see the results, which will affect not only the figure, but also the state of health.
Monday
- Orange, 2 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 schnitzel;
- 1 egg;
- Young potatoes with a vegetable garnish.
Wednesday
- grapefruit, chicken meatballs with vegetables;
- A handful of cherries;
- Baked chicken garnished with vegetables;
- A glass of fermented baking milk;
- Steamed fish with vegetables.
Thursday
- Fruit smoothie with seeds, boiled chicken;
- orange;
- carrot puree soup and buckwheat porridge;
- part of the cottage cheese;
- Chicken and vegetable salad.
Friday
- banana, 2 boiled eggs;
- cheese and tomato toast with salad;
- Baked chicken breast with fresh vegetable salad;
- Homemade yogurt;
- steamed chops;
Saturday
- A handful of grapes. Steamed fish with vegetables;
- banana;
- vegetable puree soup;
- part of the cottage cheese;
- Chicken breast with salad.
Sunday
- apple, toast with cheese and tomato;
- cabbage and cucumber salad;
- Baked vegetables and 2 eggs;
- A glass of kefir;
- Steamed fish with vegetables.
Proper nutrition for a month for weight loss
To plan your meals for a whole month, use the following diet matrix:
- Breakfast:any fruit + protein product with carbohydrates in a ratio of 80: 20;
- First snack:fruit or any combination of vegetables;
- Lunch:Vegetable or cereal flour with a protein product in a ratio of 50: 50;
- Second snack:milk or carbohydrate product of your choice;
- Dinner:Protein product with vegetables in a ratio of 80: 20.
An after-dinner snack is allowed, but it must be a low-calorie dairy product, e. g. B. a glass of fermented baking milk or kefir.
Don't forget to top up your body fluids throughout the day.
Recipes for the right diet for weight loss
The cooking options are varied, but the predominant methods are baking and braising.
Baked chicken breast
- Chicken is soaked in kefir with mild, mild spices for 20 minutes.
- Bake in the oven for 15 minutes on each side.
Steamed schnitzel
- Lean minced meat combined with finely chopped onions and raw egg;
- Schnitzel are made from minced meat;
- Prepare in a water bath.
Baked fish
- Pieces of fish are lightly seasoned with mild spices;
- onions are cut into slices and mixed with fish;
- The dish is cooked in a multi-cooker in "Bake" mode for 40 minutes in olive oil.
Vegetable puree soup
- Carrot and onion cubes, lightly fry over medium heat;
- Combine boiled boiled peas with vegetables;
- The mixture is rolled in a blender.
- The dish is served with herbs.
To lose weight you don't have to exhaust yourself with strict diets. It is enough to think about an individual nutritional system with a balanced content of all essential nutrients. If you stick to the chosen scheme, you can not only lose weight, but also get rid of the yo-yo effect forever and constantly maintain slimness without exertion.