Nutritionists advise not to lock the refrigerator, you just need to put the right foods in it.Yes, you cannot do without some restrictions when losing weight, but the menu for the week can and should be varied.Just a little change in your usual eating habits is enough.
Many important parameters for weight loss and dieting:
- age;
- a person's initial weight;
- metabolic rate;
- presence of chronic diseases;
- condition of the body (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc.).
General points about proper weight loss and basic principles of nutritionists
The basic rule that nutritionists give to everyone who wants to lose weight is to give up suffering on diets and start losing weight gradually without effort or sacrifice;This is important for both women and men.
As soon as you wake up from sleep, you need to drink a glass of warm water.It will cleanse the digestive tract, eventually awakening the body, starting metabolism and intestinal function.After drinking water, about half an hour should pass before breakfast.It would be ideal if you practice breathing or any exercise at this time.
When losing weight, maintaining a reasonable water regimen is extremely important.
You need to drink at least 2 liters of clean water every day.This will promote fat burning.
Almost no one succeeds in switching to proper nutrition immediately.To start, just reduce the amount of food consumed at each meal a little, about 100-200 kilocalories is enough.Furthermore, it is important to reduce both total calories and regular portion sizes.
What does this look like in practice?For example, your typical breakfast is fried eggs and sausage.Instead of sausage, you can get low-calorie ham from chicken breast, or even better, boiled and thinly sliced chicken breast itself.It is better to fill not a few whole eggs, but with 3-4 whites (without yolks).
In this case, your breakfast portion will not change in quantity and the calorie content will be half.And if you start gradually reducing the amount of fat poured into the pan and reduce it to a drop of oil spread on the non-stick coating of the pan, then your breakfast will be even 3 times less calorie, and at the same time inexpensive and healthy.
A similar economical approach should be used to prepare all dishes for both lunch and dinner.For the first course, instead of hodgepodge or fatty cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- pureed vegetable soup made from cabbage, zucchini, carrots, potatoes, etc.
If you can't completely change your diet to lean, start by gradually reducing the calorie content.As for any soup, first of all, this is the elimination of the frying process.All vegetables that were previously fried according to the recipe (onions, carrots, radishes) now need to be added to soup or cabbage soup without preparation, directly raw, finely chopped.
It is not necessary to save vegetables;vegetable fibers they contain long-lasting saturates, cleanse the intestines, are low in calories and have many beneficial properties.Therefore, it is not necessary to refuse food or significantly reduce portions.
The second dish can be left as usual, just remove the oil again to fry, or better yet, steam or boil them.The next step will be to halve the portion and replace at least half of the dish with vegetables - stewed, fresh, grilled without oil or grilled.This balanced and healthy approach ensures gradual weight loss.In addition, this is also a quite economical way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to eliminate the feeling of hunger without leading to a feeling of heaviness in the stomach.So, if you eat an apple or a leaf of lettuce for dinner, after an hour your hunger will force you to go to the refrigerator.So, for dinner, you should ideally prepare a light but protein-rich dish with a portion of vegetable fiber (vegetable or fruit).
Important!Pregnant and breastfeeding women should not follow a diet without a doctor's prescription.
Snacks on the weight loss menu
In general, the recommendations of nutritionists focus on the fact that snacks are needed for proper nutrition - these are second breakfast, afternoon snack and late dinner.Five or six meals a day are the basis of a portion-based diet and with the right approach will yield the best weight loss results.
As a snack in the first half of the day, you can choose natural sweets:
- dried dates, prunes, dried apricots,
- dried apple slices,
- unsalted, unroasted nuts.
The second breakfast can be vegetarian and include a fruit.You can snack on cheese or a slice of cheese.For a late dinner, an hour before bedtime, you can drink a glass of kefir or natural yogurt.Overall, such unsweetened fermented milk products are extremely effective in weight loss and they are also a very affordable and low-carb option.
An important rule from nutritionists for losing weight: do not overeat, that is, do not eat until your stomach is heavy.You need to get up from the table when it seems like you could eat a little more until you are completely full.This is exactly what turned out to be unnecessary.But at first you will just have to stop;Pretty quickly the body will get used to the normal amount of food and you will no longer want to overeat.
Everyone who is losing weight is very worried about giving up sweets.However, there are no strict requirements here.You don't have to give up chocolate completely.You can eat a strip of dark bitter chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What to limit as much as possible in food and ideally exclude baked goods and fatty foods:
- white bread,
- cookies,
- muffin,
- industrially produced confectionery products, trans fats, and store-bought sauces (including margarine, ketchup).
- smoked meat,
- fatty meat,
- lard
Weight loss menu: dreamy foods
Losing weight properly does not happen in a short time but is a long-term process.
Products that you should definitely include in your menu will help with this.First of all, it makes sense to include all food groups in the diet:
- Protein group: chicken, fish, veal, rabbit, dry nuts (unsalted and unroasted), eggs, cheese and other fermented milk products are ideal for weight loss.Cheese is also accepted but with limits.
- Carbohydrate group: when losing weight, the so-called complex carbohydrates are acceptable and even necessary.It's pasta made from durum wheat, cereals (the gray variety is especially good), boiled potatoes (not fried).The diet should not be carbohydrate-free.
- Vegetable fiber: any vegetables and fruits, grilled (preferably), fresh or boiled.
- Fat Group: Many people who are losing weight should not make the big mistake of completely eliminating fat from their diet.Without them, the body cannot function normally, and their deficiency will adversely affect the appearance of hair and skin.Vegetable oils (sunflower, olive, flaxseed, buckwheat) are allowed in the menu.Avocado consumption is limited to no more than 2-3 times a week.
Menu from a nutritionist helps lose weight in a week
In order not to fail in the process of losing weight and to comply with all the rules, it is recommended to follow the weight loss menu according to a strict schedule.The optimal time is one week.This way you can buy the necessary products in advance and there will be no extraneous products in the refrigerator.Plus, you'll know exactly what to eat and when.
1 day
- Breakfast: a portion of oatmeal cooked in water with a piece of butter, a cheese sandwich (you can put butter on bread, not porridge).Drink of your choice (preferably green tea, juice).
- Lunch: chicken pho, two spoons of mashed potatoes, a grilled brisket.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, mixed with natural yogurt.
- Lunch: mushroom soup with chicken broth, whole-wheat mini muffins.
- Dinner: steamed red fish (salmon, salmon), fresh vegetables (cucumbers, tomatoes).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit.Cheese curds on a slice of whole grain bread.
- Lunch: pureed vegetable soup with toast or a slice of rye bread.
- Dinner: vegetable salad, a slice of lightly salted salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, some natural sweetness for tea.
- Lunch: fish grilled in foil and boiled rice with a small portion of vegetable salad.
- Dinner: cheese pancakes or cottage cheese with sour cream.
5 days
- Breakfast: oatmeal with water with a small amount of nuts and dried fruit.Gluten-free cheese sandwiches.
- Lunch: lean cabbage soup with sour cream, steamed cutlets, grilled vegetables.
- Dinner: boiled sea fish with vegetable salad.
Day 6
- Breakfast: toast with eggs and milk with a few slices of bran bread.
- Lunch: broccoli cream soup, boiled chicken breast, grilled vegetables.
- Dinner: chicken rolled with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: smoothie made from milk, banana, pear, 2 tbsp.spoon of oatmeal.
- Lunch: a piece of grilled fish, boiled green bean salad with eggs.
- Dinner: baked apples with honey and cinnamon.