Proper Weight Loss Nutrition - Basic Rules

The development of excess weight is influenced by the rate of metabolic reactions, which is a person's individual characteristics, and diet. Slow metabolism, coupled with malnutrition, lead to fat accumulation, which not only harms the body, but also harms the health of the whole body. You can normalize metabolic processes by eating a properly balanced diet and eliminating foods that are harmful to your body.

Healthy Eating Rules for Weight Loss

1. The main rule of healthy eating for weight loss is not fasting, but a balanced diet. Fasting can lead to dramatic weight gain. This example is often seen after many diets are done.
2. You can't overeat. Excessive food can lead to obesity.
3. You should not drink food. It is best to drink water twenty minutes before meals.
4. Natural products should be given priority. Eliminate foods that contain unnatural food additives.
5. You shouldn't completely eliminate fats, their deficiency can slow down the absorption of vitamins involved in metabolic processes.
6. It is important to follow a diet, i. e. three meals a day should be served at the same time.
7. Eliminate fried foods and replace them with boiled, grilled or steamed foods.
8. Drink at least two liters of water a day.
9. Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, with snacks in between.
10. Breakfast should be your highest calorie meal of the day and dinner should be your lightest meal.

Choose a product

Adequate nutrition is a prerequisite for stable weight and maintenance of health. Therefore, it is necessary to choose the right diet. To achieve maximum results in the weight loss process, it is necessary to completely eliminate high-calorie foods that lead to fat accumulation:

• Confectionery and flour products.
• potato chips.
• Bacon, including sausages with lots of spices, fat, and excess salt.
• Instant porridge with starch and various flavor enhancers.
• Chocolate with less than 70 percent cocoa.

Proper nutrition will eliminate a lot of salt because salt retains fluids in the body. Therefore, you should limit your consumption of salty foods.

For weight loss, you should prioritize low-calorie foods that help improve digestion, break down fat, and reduce appetite:

• Olive oil helps to remove toxins from the liver and the rapid breakdown of fat, which has the ability to reduce appetite.
• Buckwheat helps curb hunger, improves digestion and lowers cholesterol.
• Oatmeal satisfies hunger for a long time and promotes the elimination of toxins thanks to the fiber contained in the composition.
• Ginger is known for its remarkable metabolism-boosting properties, which are especially important for weight loss. It is used in many diets.
• Spicy spices, especially chili peppers. They stimulate perspiration, an important factor in weight loss.
• Garlic can improve digestion and lower cholesterol.
• Small amounts of nuts can help with weight loss because they suppress appetite.
• Dark chocolate with a cocoa content of more than 70 percent can speed up blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
• Honey can reduce appetite and improve digestion.
• Among fruits, pineapple and kiwi, lemon and other citrus fruits are especially known for their fat-burning properties, which can also reduce appetite.
• Vegetables are low-calorie foods rich in vitamins and minerals, as well as fiber.
• Mushrooms prevent the formation of cholesterol and remove toxins.
• Fermented dairy products, especially kefir, are necessary for cleansing the body and normalizing digestion.
• Green tea speeds up the metabolic process.
• Drinking a glass of red wine before meals can significantly reduce appetite.

diet

Proper nutrition requires regular intake of the required amounts of nutrients:

1. Metabolic processes require protein. Protein foods include: meat, eggs, dairy products, nuts, red fish.
2. Carbohydrates are generally divided into simple (easy to digest) and complex (indigestible). Simple carbohydrates include honey and sugar. They are quickly absorbed and stored as fat. Complex carbohydrates in fruits, vegetables, and bread are useful to the body.
3. Good nutrition requires fat, but in limited quantities - no more than 30 grams per day. Fats are saturated and unsaturated - they normalize metabolic processes and lower cholesterol levels. Vegetable oils are a source of unsaturated fats. Animal fats, meats, and lard can increase cholesterol levels.
4. Vitamins stimulate metabolic processes and increase the body's resistance. Therefore, the diet should include fruits and vegetables. Vitamins A, B, and C are especially important for weight normalization, as they aid in the absorption of food.

In addition, vegetables and fruits contain fiber—the most important ingredient in clearing the gut of harmful substances, which is very important for weight loss.

Depending on the characteristics of the body and lifestyle, everyone needs a certain amount of calories, on average, this amount is about 1300 calories per day. Based on your daily calorie intake, determine:

1. Protein intake is two grams per kilogram of body weight. For example, for a weight of 60 kg, multiply by 2 and we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - which is your daily protein intake.
2. The amount of carbs is based on 2. 5 grams per body weight and we get 150 grams. We multiply by four because one gram of carbs equals four and we get 600. In this case, the share of simple carbohydrates (sugar, honey) should not exceed ten percent.
3. Then we add the two sums received - 480 and 600 and we get 1080. This is the daily amount of protein and carbohydrates.
4. With a daily requirement of 1, 300 calories, fat has 220 calories, or about 24 grams, because one gram of fat is equal to nine calories. This corresponds to the main rule of weight loss - fat should not exceed 20 percent of your daily calorie content.

It's not difficult to find out the calorie content of individual foods using special tables found on the internet and in many recipes, but calculating the calorie content of various cooked foods can be more difficult. To do this, you need to add up the calorie content of all the products that make up the dish. And calculate how many calories per serving.

To calculate the calorie content of ready-made porridge, you need the amount of cooked cereal, for example, 100 grams divided by three (three is tripled based on the mass of the cooked cereal) multiplied by the calorie content of one gram of dry cereal.

daily power plan

Daily calorie distribution throughout the day:

• 25% for breakfast;
• 30% for lunch;
• 20% for dinner;
• 25% for snacks between meals.

The rest period between meals should not exceed four hours. So, if breakfast is at 7: 00 and lunch is at 13: 00, then snacks should be between 10 and 11. Afternoon snacks should be no later than 16: 00 and dinner should be three hours before bedtime.

this week's menu

1. Breakfast should include protein foods: boiled or scrambled eggs, cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. Fruit, apples or pears can be used.
2. Snack between breakfast and lunch: kefir, cheese and a slice of bread, juice or tea, fruit or dried fruit.
3. Lunch: soup, meat or fish, mushrooms, vegetables, bread.
4. Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
5. Dinner: Fish or vegetable casserole, poultry, cottage cheese, fermented roasted milk, varenets, kefir, or yogurt.

As an effective weight loss menu, designed for nearly a week, you can use a split nutrition approach, which is characterized by the separate use of protein and carbohydrates:

1. One day: protein (chicken, eggs, squid) and vegetables.
2. For a day: Eat only protein - meat, fish, cheese.
3. For the day: Eat only carbohydrates - honey, fruits and vegetables, oatmeal, rice, pasta.
4. One day: unloading - tea, vegetables.

one month menu

on Monday

• Breakfast: Buckwheat porridge, vegetable salad, tea.
• Lunch: Chicken soup, vegetables, preserves.
• Dinner: vegetable salad, fish, bread, tea.
• Between main meals: pears or bananas, kefir, cottage cheese or yogurt.

Tuesday

• Breakfast: cereal, yogurt, fruit.
• Lunch: vegetable soup, grilled fish rice, balsamic vinegar, preserves.
• Dinner: lean meat, vegetable salad, tea.
• Between main meals: cheese with low-fat sour cream or yogurt.

Wednesday

• Breakfast: Oatmeal with apples and tea.
• Lunch: cabbage soup, mashed potatoes, fish steak, juice.
• Dinner: Meatball soup, stew, ham, tea without potatoes.
• Between main meals: Nuts - a few pieces, yogurt, fruit salad, crackers.

Thursday

• Breakfast: cheese casserole, toast, juice or tea.
• Lunch: borscht, fried chicken, buckwheat, preserves.
• Dinner: Chicken, balsamic vinegar, tea.
• Between main meals: apples, yogurt, nuts, dried fruit.

Friday

• Breakfast: rice porridge, dried fruit, tea.
• Lunch: vegetable soup, beef stew with mashed potatoes, vegetable salad, juice.
• Dinner: vegetable salad, fish, yogurt.
• Between main meals: kefir, banana, cottage cheese, cocoa.

Saturday

• Breakfast: scrambled eggs, fresh vegetable salad, a piece of bread, milk tea.
• Lunch: Vegetable soup, chicken, vinaigrette, preserves or juice.
• Dinner: Stewed beef with broccoli, juice or tea.
• Between main meals: pineapple, yogurt, cottage cheese.

Sunday

• Breakfast: oatmeal, fruit, tea.
• Lunch: Buckwheat soup, meat, vegetables, juice.
• Dinner: Squid with vegetables.

Between meals: Toast, unsweetened crackers, fruit or vegetable juice, fruit, yogurt, or tea.

fasting day

Fasting is recommended for everyone to improve their health, whether weight control is required or not. This allows you to remove unnecessary toxins from your body and reduce the burden on your cardiovascular system. To prevent weight gain, it is recommended to apply fasting days twice a month. And for weight loss - once a week. Preferably on the same day.

There are many types of fasting days. The most popular are:

1. Kefir diet. During this period, only kefir was used for food. In six doses, drink up to two liters during the day.
2. Apple diet. Eat two kilograms of apples a day.
3. On cucumber fasting days, one and a half kilograms of cucumbers were used for five receptions.
4. Fasting with fruit juice, its volume is about 2 liters. Vegetable juice is preferred.

correct nutrition recipes

salad

1. Celery and Cabbage Salad. Ingredients: 4 celery sticks, 500 g cabbage, 3 cucumbers, 2 onions, olive oil (vegetable oil will work too), lemon juice, parsley or dill. Combine chopped cabbage with celery, chopped cucumber and onion. Season with the juice of half a lemon and olive oil, stir and let it brew. Garnish with herbs.
2. Mushroom salad for weight loss. For cooking you will need 150g fresh mushrooms, 10g vegetable oil, lemon juice, black pepper. Boil peeled shiitake mushrooms in salted water and chop. Season with pepper, drizzle with vegetable oil and lemon juice, and sprinkle with herbs.

main course

1. Fat burning Bonn soup. For the soup, you'll need celery root, a cabbage fork, four tomatoes, six small onions, three bell peppers, salt, and spices. Chop vegetables, add water and cook until tender. Add seasonings and spices, soy sauce can be used instead of salt.
2. Broccoli beef. Material: 500 grams of beef, 2 onions, 2 carrots, 300 grams of broccoli, 2 green peppers, salt, black pepper, flour. Cut the meat into small pieces and fry with the onions and carrots until golden brown. Sprinkle with flour and water to coat the ingredients. Simmer on low heat for about two hours. Add chopped bell peppers and broccoli, season with salt and pepper, and simmer for another half hour. Sprinkle with herbs before serving.

dessert

1. Cheese Casserole. 250g cottage cheese, 1 tablespoon sweetener, 1/2 teaspoon salt, 2 eggs, 2 tablespoons semolina and 100ml milk. Mix milk and semolina and let stand for a while. Beat eggs with sweetener and salt. Mix all ingredients, adding berries or fruit if desired. Pour into buttered and semolina molds and place in an oven preheated to 35 degrees.
2. Baked apples with cinnamon and honey. Core the apple and fill the cavity with a mixture of 1/2 teaspoon honey and equal parts cinnamon. Sprinkle chopped nuts on top. Place the finished apples in the baking pan. Add water until it is half the size of the apple. We put it in an oven preheated to 200 degrees for 20 minutes.

How to Supplement with Proper Nutrition

A healthy diet should contain adequate amounts of vitamins and minerals. They are especially lacking in the cold season. Therefore, you need to take extra vitamin and mineral preparations.

An important condition for achieving results in the fight against extra weight is a comprehensive approach. It's not just proper nutrition, it's also an active lifestyle, regular walks in the fresh air, exercise, using a variety of massage methods >and slimming bath.

Blitz Tips

1. Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach for eating.
2. Exercise is best done before breakfast.
3. The more thoroughly you chew your food, the quicker you will feel full.
4. If you're hungry, drink a glass of water, we often mistake the usual thirst for a desire to eat.
5. Among fruits, bananas and mangoes are the highest in calories, so it is best not to eat them during a period of intense weight loss.
6. Use soy sauce as a salt substitute. It has fast saturation characteristics.
7. Limit fried foods.
8. Don't forget fasting days.