Maintaining health and an ideal weight is the result of a well-structured diet. If you find a suitable nutritional system for you and at the same time you learn the most important rules to lose weight, you will be able to achieve harmony and maintain it for life, without again exhausting yourself with diets and intense physical effort.
Nutrition Essentials for Weight Loss
Proper nutrition is a way of life. It is a system of food intake to keep your body healthy and young. The basis of proper nutrition is not to harm the body, but to feed all vital systems for stable and complete work.
There is no single formula for proper nutrition. Dozens of very different systems prove their suitability, so when choosing one of them, you can start from individual characteristics. For example, for people in the northern and southern regions, the food systems will be different, because temperature conditions and regionalism dictate their own conditions.
Therefore, many factors influence the creation of the ideal system of proper nutrition, especially for the purpose of losing weight:
- Old functions;
- Restricted Health Condition;
- Sex differences;
- Degree of obesity;
- Geographic factor;
- Allergic restrictions;
- Flavor preferences;
- Metabolic rate;
- The degree of physical activity;
- Religious beliefs.
Nutritionists denote a balanced selection and distribution of food, taking into account the required caloric content, as well as an equal amount of carbohydrates, fats, proteins, minerals and vitamins, with a suitable diet to lose weight. However, due to the fact that everyone has their own characteristics of the body, this balance is always calculated individually.
Nutritional systems for weight loss
The most viable nutritional systems have been shown to be:
- Separate power supply.This is not a diet, but a way of eating, the essence of which is the separation of carbohydrates and proteins into separate meals. A scientist from the Herbert Shelton school of natural hygiene wrote a lot about this, relying on the fact that our stomach creates its own acid-alkaline environment special for meat and vegetable (cereal) products, and mixing two types of these products means altering thebody rhythms. Numerous studies have shown that separate nutrition during long-term restructuring of the body gives tremendous results that affect not only the normalization of weight, but also longevity.
- Ducan's Power System.Although the Dukan food system is presented as a diet, it can also be called a way of life, because the duration of the diet extends over many years. The essence of such a diet is to choose foods based on their glycemic index, while you have to forego alcohol, coffee, refined and canned foods, which is ultimately the correct approach to choosing foods.
- Lacto-vegetarianism.This is a type 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 consumes enough protein and avoids heavy meats.
These are not all possible nutritional systems, but those listed are considered the most universal, because they allow the balance of all nutrients for the body.
The Basics of Nutrition for Weight Loss
The proper nutrition system is designed to maintain the body with a high quality of life. But how can it be used to correct weight and improve organ function?
Many people think that cutting calories is enough to see results, but this is one of the factors and it is far from the most important. It's also not always enough to choose the "right" foods. Losing weight in the proper nutrition system is a culture of new habits that will take root after a month of practice, so it is necessary 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 nutrition on restrictions. Not all healthy people are capable of supporting them, so it is not necessary to speak of people with obesity or low metabolism.
Balancing proper nutrition for weight loss is based on three pillars:
- The predominant amount of protein or slow carbohydratesin the diet, depending on the characteristics of the organism. To understand, about what you lose weight better, it is enough to perform a small test in 2 days for two weeks. On the first day of the first week, you should eat only protein foods with a small addition of cereals and vegetables in a ratio of 80 to 20. On the first day of the second week, do the exact opposite, where slow carbohydrates will be the foodpredominant. We have to see which kilograms are going faster. If in your case it is better to use protein to lose weight, then the nutritional system should be based on the predominant amount in the diet.
- Replacement of fast carbohydrates for slow.Carbohydrates are thought to be just sweet and starchy foods. But there are people who do not like sweets or eat them, and yet they are still obese. The insidiousness of fast carbs lies not only in cakes, but also in meatballs, fried chops, and alcohol. Fast carbohydrates are always high in calories, high on the glycemic index, and act on the body by rapidly increasing blood sugar. It is not necessary to give up sweets and favorite dishes, it is enough to replace fast carbohydrates with slow ones, and you can continue to eat pancakes and barbecue, but at the same time lose weight steadily.
- Selection of natural products.Excess weight, along with a whole range of associated diseases, appears due to unnatural products. Aggressive heat treatment with the addition of preservatives E and especially with the addition of sodium glutamate (a type of brain drug) makes the product completely useless - empty calories. The taste is masked by chemistry and sugar, but in fact the body remains hungry, because from food it cannot obtain trace elements essential for life. So the juice in the packet is chemical and the freshly squeezed juice are natural vitamins.
The main nutrition rules for weight loss
Regardless of the nutrition 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 nutrition rules for losing weight can be introduced right now.
Always have a good breakfast
We have high sugar levels in the morning and therefore we don't want to eat. Losing weight thinks this is a great excuse to starve and limit yourself so you can eat less later. But this is a catch: at night, due to sudden increases in sugar, you will eat several times more than you should. It is due to the lack of sugar that many make overnight forays into refrigerators. Breakfast should always be as rich as possible of all meals.
Get used to eating split
This is a very important rule for overweight people. Fractional nutrition, and this is considered a 3 hour diet, does not allow blood sugar to drop dramatically, which means there will be no wolf hunger or digestive problems. Of course, the quality of the food plays the most important role, but choosing the right food will be of no benefit if the break between meals is 4-5 hours. As a result, you will eat many more times and stretch your stomach.
Everything "forbidden" at the beginning of the day
Overweight people are addicted to sugary foods and carbohydrates. It's hard enough to refuse this, but you don't need to completely ban yourself from doing it, just remember about moderation. If you want to eat some fast carbs, you can pay for them, but only in the morning, preferably before 11am. m. This is because in the first half of the day our metabolism is faster and at the end of the day some kind of load is still expected, so the "prohibited" will not affect the figure so much.
Never starve
Unless it is a curative fast under the supervision of specialists, fasting is prohibited. This is what leads to weight gain, slows metabolism, and exacerbates digestive problems.
The best products for weight loss
The right foods in the diet of a person who loses weight are fresh and natural products. If its content in the diet is 80%, you can already start losing weight from this.
This includes:
- fresh vegetables, raw or, if necessary, boiled;
- fresh and natural fruits (from orchards) from the region according to the season;
- nuts and dried fruits without preservatives.
Almost everything from animal products is allowed, but here the processing method is taken into account: stewing and baking:
- fish and shellfish;
- lean meats (chicken breast, turkey, veal, veal).
If there are no allergic reactions, the following is added to the diet:
- low-fat dairy products;
- eggs.
Menu for a week and a month to lose weight
To start eating healthy, try starting each week. In 7 days you will see the results, which are reflected not only in the figure, but also in 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 walnuts;
- 2 apples;
- Steamed vegetable soup and cutlet;
- 1 egg;
- Young potatoes garnished with vegetables.
Wednesday
- Grapefruit, chicken meatballs with vegetables;
- A handful of cherries;
- Baked chicken with vegetable garnish;
- A glass of fermented baked milk;
- Steamed fish with vegetables.
Thursday
- Fruit smoothie with seeds, boiled chicken;
- Orange;
- Soup of carrot puree and buckwheat porridge;
- Slice of cottage cheese;
- Chicken and vegetable salad.
Friday
- Banana, 2 hard-boiled eggs;
- Cheese and tomato toast with lettuce;
- Baked chicken breast with fresh vegetable salad;
- Homemade yogurt;
- Steamed cutlets;
Saturday
- A handful of grapes. Steamed fish with vegetables;
- Banana;
- Vegetable puree soup;
- Slice of cottage cheese;
- Chicken breast with salad.
Sunday
- Apple, toasted 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 to lose weight
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:any fruit or vegetable combination;
- Lunch:vegetable or cereal flour with a protein product in a ratio of 50: 50;
- Second snack:dairy 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 necessarily be a low-calorie dairy product, for example, a glass of fermented baked milk or kefir.
Also, don't forget to replenish your body fluids throughout the day.
Recipes for proper nutrition to lose weight
The cooking options are varied, but the predominant methods are baking and stewing.
Baked chicken breasts
- Chicken meat is soaked in kefir with mild and mild spices for 20 minutes;
- Bake for 15 minutes per side in the oven.
Steamed cutlets
- Minced lean meat combined with finely chopped onion and raw egg;
- Chops are made from minced meat;
- Prepare in a water bath.
Baked fish
- Chunks of any fish are lightly seasoned with mild spices;
- Onions are sliced and mixed with fish;
- The dish is cooked in a slow cooker in "Bake" mode for 40 minutes in olive oil.
Vegetable puree soup
- Chopped carrots and onions, lightly sautéed over medium heat;
- Cooked cooked peas are combined with greens;
- The mixture is rolled up in a blender;
- The dish is served with herbs.
To lose weight, you don't have to burn out on rigid diets. Just think of an individual nutritional system with a balanced content of all essential nutrients. By adhering to the chosen scheme, you can not only lose weight, but also get rid of the yo-yo effect forever, constantly maintaining slimness without effort.