Doctors, fitness trainers, and nutritionists advise on all questions about safe weight loss so that the body can comply with the principles of proper nutrition to lose weight.They recommend the same system to gain weight and stay in shape, which helps you understand that a healthy diet is universal and you can achieve any body building goal with it.But how to adapt the general rules to a specific goal and should proper nutrition be considered a strict diet with a prohibition on any deviation to the left?
What does proper nutrition mean in losing weight?
Losing weight without affecting your health and stress due to hunger is what a healthy diet gives you.Some people are afraid to count the volume of portions and weigh food, but after a few weeks of proper nutrition, a person learns to determine by eye what he can eat and how much.This system does not imply strict compliance with the number of grams, so a minimal error will not cause weight stagnation.
Precise ratio of proteins, fats and carbohydrates
Every food product is composed of nutrients and is basically made up of the 3 most important substances - proteins, fats and carbohydrates.They are abbreviated as BZHU.The ratio of these elements in the daily diet is no less important for body quality than the total amount of food per day.According to nutrition experts, the issue of BJU balance needs to be given top priority, because if you violate these principles, you will not achieve the effect of burning excess fat when losing weight.
Proper nutrition for weight loss includes individually calculating the amount of each nutrient and some basic principles related to this:
- CarbohydratesIt is an important nutrient that provides energy for the body, so it should make up half of your daily diet or a little more.When calculated individually, your daily protein intake is 4 g per kg of your weight.
- Fat– is also a very useful element, mainly as a source of vitamins and acids that the nervous system and heart need.For the body to function normally, it is necessary to consume 1.1 g of fat per kg of current weight.
- Squirrel- “building blocks” of your muscles.Some open sources advise to focus on them when losing weight, but the principles of proper nutrition to lose weight without harm to the body refute this recommendation.A person who does not exercise does not need to eat more than 1 g (per 1 kg of net weight).
Daily calorie intake
The amount of food a person can and should eat in a day is determined by their basal metabolic rate.This indicator is calculated individually, taking into account the following indicators:
- sex;
- weight;
- development;
- year old.
However, the resulting number is not final if you decide to start losing or gaining weight.It also does not take into account physical activity - even walking from home to work, meaning it implies the number of calories a bedridden person needs for life.According to the principles of proper nutrition, it is necessary to multiply this indicator by the level of activity, then, if you plan to lose weight, reduce the existing number by 10-20%.
Principles of proper nutrition for weight loss
In addition to the calorie and nutritional standards mentioned above, a healthy diet is also based on a few more rules that you need to know and follow:
- Avoid fasting.
- Don't skip main meals.
- Breakfast and lunch are more filling than dinner.
- Prioritize fresh vegetables over heat-processed vegetables.
- Try not to use salt when cooking.
Weight loss products
Sweets are a must, and buckwheat with lettuce is your best friend: this is how women imagine the daily diet of a person who adheres to the principles of a healthy diet.However, healthy menus are much more diverse, and recipes for healthy dishes may even look no worse than "harmful" ones and be comparable in appearance to restaurant dishes.
The number of allowed foods is significantly more than the prohibited list, and after changing your eating habits (mainly formed within 3 weeks), you will no longer feel deprived.
What can you eat to lose weight
The list of products that do not interfere with the loss of stored fat is just long enough so that you can build your own suitable menu for the month with almost no repetition.Most of the time, food ideas are limited by the variety of dishes in grocery stores or the skills of the homemaker.
Experts call completely dietary products:
- Cereals are a source of slow carbohydrates and B vitamins. Especially recommended: oatmeal, buckwheat, millet, pearl barley.
- Legumes are light plant proteins.Green beans, lentils and legumes are ideal for weight loss, but it's better not to rely on peas.
- Eggs - up to 2 per day if there are yolks and up to 4 if there are only whites.
- Vegetables contain fiber, that is, fiber.Even potatoes are allowed, but the volume of their consumption will be reduced.
- Dried fruit and vegetables are a great alternative to factory-made sweets.
- Milk – minimum to prevent calcium deficiency, lactose free.
- Fermented dairy products - be cautious, in the evening yogurt will be only in its natural form.
- The best cottage cheese is low-fat, but it's not necessary to look for low-fat varieties.
- Cheese is mostly hard.
- Honey, you're crazy.
- Vegetable oil – preferably olive, maximum 30 ml per day.
Things to avoid when losing weight
The main enemies of the figure and factors that hinder the process of losing weight are saturated fats and fast carbohydrates.
Ideally, you should completely eliminate them from your diet when losing weight, but proper nutrition is not a diet of lettuce leaves and chicken breasts.
You are not prohibited from enjoying ice cream (simple carbs, lactose), chocolate (simple carbs) or even chips (saturated fat), but they should:
- meet daily calorie needs;
- is rarely included in the menu and is not included in the bedtime menu.
Proper nutrition for weight loss includes an emphasis on healthy foods, so as much as possible should be eliminated from the diet:
- sausages and their “relatives” - sausages, bacon, etc.;
- sugar (pay attention to the composition of the product);
- mayonnaise;
- sweet;
- bake cakes.
Diet plan for weight loss
In addition to allowed and prohibited foods, there are some points you should also consider when planning your daily diet:
- type of heat treatment;
- portion size;
- meal frequency;
- drinking regime.
How to prepare healthy meals
The number of recipes for healthy dishes is a little less than the norm, so you don't have to worry about lacking culinary ideas.All methods of heat treatment are available to you, including frying, but it is done without oil, in a special non-stick pan.You can:
- cook;
- grill;
- cook in a double boiler;
- stew;
- cook on the grill.
How many times a day to eat
A constant feeling of hunger is not a factor that promotes proper nutrition for weight loss, even if you need to lose weight urgently.If you follow the BJU balance principles above, you won't go hungry because the carbohydrates will provide the desired level of saturation.However, besides this, it is important to strictly adhere to the diet, this will help eliminate the urge to chew something every minute.
According to nutrition experts, the right diet is to eat up to 6 times a day.However, this number is determined individually:
- If you eat a portion of meat, saturation can last up to 4 hours, and the product will also take a long time to digest.
- If you snack on vegetables, then after 2 hours your body needs to be provided with a new "dose" of food.
- According to the rules of healthy eating, there should be no long breaks (more than 4 hours) in the menu so as not to cause a drop in sugar levels, which leads to a spike in insulin and slows down the metabolism.
Serving size for proper nutrition for weight loss
Are you full or feel hungry after eating?A question that bothers most women who take out their scales before cooking.For some people, weight loss inevitably requires reducing food portions to absurd sizes, which causes a crash because satiety does not occur.Doctors do not agree with this policy - even when losing weight, proper nutrition does not require fasting: the amount of food on the plate should be such that after half an hour you do not feel hungry in your stomach, but you also do not overeat.
Follow these instructions:
- The amount of chicken or fish meat in each serving is 100-150 g, which in appearance should not exceed the size of your palm.
- The mass of cereals and pasta is a handful in the palm of your hand, that is, 50 g or a little more.
- You need to eat a lot of vegetables, so their portion is cupped palm (food cut into pieces).
- Diets should be coordinated with daily calorie content: do not exceed 400 kcal for main meals and 200 kcal for snacks.
Follow your drinking regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people replace the concept of “drink” with “tea” or “coffee”, but the drinking regimen is pure, non-carbonated water, which does not actively burn fat but is necessary for weight loss.Failure to comply with the correct drinking regimen leads to lymphatic stagnation, blood clotting, dehydration, swelling, poor skin and deterioration of health.
The main recommendations regarding what to drink and how to drink it for proper weight loss:
- A glass of water before meals is an indispensable part of your menu.
- Each cup of coffee must be replaced with 0.6 liters of clean water, because... This drink causes dehydration.
- Juice, fruit drinks, and other drinks are foods;they do not count towards the regime.
- Forget the 2 liter rule: the optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
Proper nutritional balance for weight loss - menu
To better understand the method of building daily diets, a weight loss menu that does not cause hunger is suggested below.This plan can be expanded by adding 1-2 snacks of vegetables/fruits, cheese, nuts.
Approximate daily nutrition program:
- Breakfast.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- Snacks.Wholemeal bread, hard cheese (up to 40 g), a bunch of greens.
- Dinner.Chicken broth with vegetables, a piece of boiled chicken.
- Afternoon snack.Canned red bean, bell pepper and cucumber salad.
- Dinner.Grilled turbot with asparagus and orange.