Lose weight with proper nutrition at home.

According to the survey, 42% of women, when asked what would bring them the most happiness, answered losing weight. And in fact, for a large number of people, losing weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow diets.

However, even though many people dream of losing weight, making their dreams come true is not that easy. Dietetics advises that the main points here are proper nutrition and physical activity. Now we will talk about losing weight with proper nutrition at home.

Does proper nutrition help you lose weight?

Proper nutrition is one of the main elements in getting rid of extra pounds.It is very important here to highlight

• what to eat,
• when there is,
• in what quantity?

No wonder the most popular book in history says: "Take heed to yourselves that your hearts are not burdened by overeating. "Yes, eating too much will definitely result in unwanted weight gain and bring with it physical and emotional problems.

But what is the relationship between weight loss and healthy eating?

• No harmful products enter the body. Like, for example, fried empanadas and hamburgers.
• Food intake is carried out in small portions, at short intervals. As a result, the person is full and the body does not experience stress, as happens with hunger.
• Food compatibility and circadian rhythms are taken into account, ensuring the best digestion and maximum benefit from what you eat.
• The action is long-lasting, there are no breakdowns or setbacks. Weight loss is gentle and very physiological.

Therefore, proper nutrition to lose weight is the safest way. We are created this way. Overeating and junk food do us no good.

Therefore, to lose weight and be healthy it is very important:

• healthy food,
• in the required quantity,
• in the right moment.

How much weight can you lose with proper nutrition?

The result here is very individual. But he will definitely be there. There is no need to wait for special miracles. PP is not the best option to lose weight quickly. However, the improvement in health and the gradual loss of weight are very pleasant and encourage us to continue moving forward.

Initially, people usually lose between 1 and 3 kilograms per week. But this literally lasts 1-3 weeks. During this period, the body eliminates swelling and restores proper metabolism. If a person also increases their physical activity, the result becomes even more evident.

Therefore, an average weight loss per month of 3 to 5 kilograms occurs. This is the best option from a physiological point of view. However, this only occurs during the first two or three months. So the weight loss is less. Approximately 0. 5-1 kilogram per week. But this is also a great result. According to this scheme, you can lose up to 50 kilograms in a year, if they are extra. Great result, right? It's worth a try!

Eventually:

• unnecessary weight disappears completely,
• health improves,
• the person becomes more active and positive.

Therefore, people who have tried the beauty of proper nutrition rarely abandon it. The difference between proper and inadequate nutrition in terms of health and figure is all too visible.

Basic principles of proper nutrition for weight loss.

1. With strict diets, surprising results are quickly achieved. However, the lost kilograms are usually recovered later just as quickly. And PP becomes the norm of life, in which excess weight disappears more smoothly, but then it no longer forms again.
2. A proper diet allows you to eat rich and varied foods at home without creating depression or anxiety. The menu is made accessible, based on simple products, no special expenses are required. There are new delicious dishes every day, they are not boring or boring. There are no strict standards, which is why PN is often called a "free diet. "
3. The daily and weekly menu is prepared taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion of the body or lack of strength is not allowed.
4. Proper nutrition means eating quite frequently. There should be three main meals and two additional ones. Approximately 25% of the daily diet is eaten at breakfast, 40% at lunch, 15% at dinner and two snacks for 10%. In this mode, a person does not have a strong feeling of hunger, he seems to be constantly full, but he eats less and digestion is more efficient.

What does proper nutrition mean?

Proper nutrition means almost completely switching to healthy foods and eliminating harmful ones from your diet. Also, the answer to the question of what is proper nutrition means:

• eliminate unhealthy cooking options;
• make the frequency of meals as physiological as possible,
• Consider the compatibility of foods on a plate or in a meal.

These are the basics of the PP course. To a greater extent, this plan is not designed for weight loss, but rather to improve overall health, where shedding extra pounds is simply a bonus.

A balanced diet improves metabolism, increases performance and improves well-being. Surprisingly, many chronic diseases improve in people. Well, there are no contraindications to switching to proper nutrition.

On the contrary, this diet is recommended every day for patients with diabetes, cardiovascular diseases, problems of the musculoskeletal system and all other diseases without exception. Therefore, we are not just talking about a menu to lose weight, but about a program to improve the health of the entire body.

What is included in proper nutrition?

Currently, nutritionists do not have a clear opinion on what is included in proper nutrition. There are different options. But most still agree that proper nutrition is the most organic food. It does not contain various food additives: flavor enhancers, artificial colors and flavors.

As a result, it turns out that the basis of PP is a list of products, very simple and without chemical treatment:

• vegetables,
• fruit,
• cereals

This is the basis of the diet of modern healthy people. Then, if desired, dairy products and meat are added in small proportions. Interestingly, vegetables, fruits and cereals are usually considered inexpensive products and are prepared quite quickly.

Thus, the secret of the success of the health and weight loss program in the discussed format is that we are talking about healthy nutrition on a limited budget: the products are simple, easily accessible, economical or one could even say cheap. And these are natural products. We were originally created to eat them.

In addition, when preparing them, a woman or a man does not need to spend a lot of time preparing complex dishes. Everything clever is simple. And very convenient. Recipes for every day and a sample PP menu only confirm this.

And the detailed list of recommended products for proper and simple nutrition is very extensive and appealing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, chickpeas, corn, etc. );
• cereals (buckwheat, oats, barley, rye, wheat, quinoa, rice, etc. );
• fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, persimmon and much more);
• berries (watermelon, barberry, lingonberry, grapes, strawberries, cherries, blackberries, strawberries, viburnum, blueberries, currants, raspberries, sea buckthorn, etc. );
• vegetables (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to WHO recommendations, cereals should make up 40% of the diet of modern man. It is recommended to give another 40% to vegetables and 15% to fruits and herbs. And only 5% should be allocated to foods of animal origin (meat, dairy, fish, seafood). We can safely say that this is a dietary food that nutritionists around the world recommend that all people follow.

And we specifically list a lot of things so that people who are starting to lose weight do not think that if they buy and prepare only simple foods, "there will definitely be nothing to eat. "

What foods should you avoid when eating healthy?

• any canned food,
• industrially prepared semi-finished and ready-made dishes,
• store-bought sweets,
• sausage products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store-bought sauces,
• sweet fermented dairy products,
• meat broths,
• any fast food,
• carbonated drinks.

Unfortunately, many people's weekly diet consists solely of these products. They eat processed foods, canned fruits, drink soft drinks, eat sausages, cakes and chips. They don't think it's bad. Although there will definitely be negative consequences.

The principle "what goes around, comes around" works 100% here. Due to poor nutrition, there are more and more sick people in our society. What is your main problem? These are oncology, high blood pressure, diabetes, rheumatism. Even without losing weight, there are quite a few problems here, although obesity and excess weight are the scourge of modern society.

Where to start losing weight with proper nutrition?

In the process of losing weight, the most difficult thing is, of course, getting started. Therefore, now we will find out where to start and how to switch to the type of diet at hand.

The free unlimited weight loss program at the initial stage offers:

1. Set your goals correctly. This will be the answer to the question of how to adapt to a new type of nutrition. Perhaps someone's goal is to lose a specific number of kilograms, someone's goal is a disease that they would like to get rid of, and someone's goal is simply not to get sick for as long as possible and have a flourishing appearance. Everything is individual. But still, here you should not focus on quick weight loss, but on a systematic regimen to get into proper shape.
2. Set screensavers on your phone and computer with images or photographs that motivate you and reflect the essence of your dreams. For example, for girls, this could be a photo of themselves in a swimsuit before they were overweight, or just a beautiful athletic lady they would like to look like.
3. A nutritionist's advice is to gather information about healthy and unhealthy foods. Understand the impact of what we eat on the body, positive or negative. Understand healthy and unhealthy foods and dishes. The clearer the essence of the process becomes to you, the easier it will be for you to get used to the new diet. Then the new rules will not seem burdensome to you, you will understand their benefits.
4. It is recommended to download certain applications on your phone. For example, we can talk about "helpers" for counting calories in food, the proportion of proteins, fats and carbohydrates they contain. Furthermore, since PP requires drinking enough water, it is recommended to install a suitable reminder program. Additionally, apps that remind you of your meal schedule have proven effective.
5. Start keeping a food diary. You will write down what, when and how much you ate. There you can also record the results of your new diet, create a menu, do daily planning of what you will cook and schedule dishes by day of the week.
6. In addition to switching to a new eating routine, set aside enough time for physical activity. Including, introduce special sports exercises into your lifestyle. They will make your body even healthier and more attractive. Also adjust your sleep schedule. You must sleep at night and be awake during the day. This complex of PP, regimen and physical activity will allow you to obtain the desired results faster and more effectively.

How to create a proper nutrition regimen?

Once you have done everything necessary to start living with proper nutrition, you need to move on to the actual process. But for everything to go well here, you also need a little preparation. A weekly diet must be prepared, indicating the dishes for each day. How to choose it? Now we will explain it to you step by step.

First stage

You need to determine how many calories you need to burn daily. For this calculation, you can use ready-made tables, which are available in sufficient quantities on the Internet. The main thing is that the energy value of food corresponds to the costs of the body.

If you are obese, the total calorie content of meals per day should not exceed 1000 kcal. For people with normal weight and moderate activity, according to the standard, the average daily energy value is defined as 1200-1500 kcal. And if a person engages in intense physical activity during the day, then his daily diet should be 1600 to 1900 kcal.

Second stage

The daily calorie intake is divided by the number of meals. The best option here would be five meals a day. If you need to eat 1000 kcal of food per day, it will conditionally be 200 kcal per meal.

But we have already said that with PN it is better to follow the regimen of "three main meals and two additional ones. "If, with five meals a day, you follow a breakfast scheme that represents 25% of the total daily diet, lunch – 40%, dinner – 15% and two more snacks of 10% each, then in calories it looks like this:

• breakfast – 250 kcal,
• first snack – 100 kcal,
• lunch – 400 kcal,
• second snack – 100 kcal,
• dinner – 150 kcal.

Therefore, a feeling of intense hunger will not arise, which is important for the psyche, and for the functioning of the gastrointestinal tract this is the best option.

Third stage

The most convenient time to eat is assigned. The nutritionists' recommendations here are:

• Breakfast: from 6: 00 to 8: 00.
• First snack: from 9: 00 to 12: 00.
• Lunch – from 1: 00 p. m. to 3: 00 p. m.
• Second snack – from 16: 00 to 17: 00.
• Dinner – from 6: 00 p. m. to 8: 00 p. m.

The time, of course, is approximate, everyone can choose the most suitable option, but the main thing is that:

• intervals between meals should not exceed 3 hours,
• It is not necessary to eat too much at night.

And don't be afraid of the last point. You get used to it quickly. Especially when sleep in this mode becomes of the highest quality and the person looks good and full of energy in the morning.

Fourth stage

For each meal, a specific menu is drawn up for each day of the week. At the same time, the menu should be varied and the dishes appetizing and appetizing. The Internet, where there are many free menu options, will help you again.

Also in the following article we offer you an inexpensive sample menu, the dishes of which will turn out to be tasty and healthy. There you will clearly see what you can cook and what you should abstain from. Well, there are many options on how to prepare food so that you don't hurt yourself, but with the maximum benefit for the body and your emotions.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins, respectively. They must be present in the dishes, you just have to get a little confused and count them.

Proteins, fats and carbohydrates according to the standard must correspond to the ratio 1: 1: 4. Additionally, the calculation is based on the fact that for 1 kg of weight a person needs:

• proteins – 1, 5-2 grams,
• fat – 0. 5 grams,
• carbohydrates: 2. 5-3 grams.

Fifth stage

The volume of servings is determined in grams. Yes, the main thing here is that the portions are small. Normally its volume is 200 to 300 grams. This will be enough for an adult to eat, but not excessively. Furthermore, this usually corresponds to the volume of the stomach, which can approximately hold two fistfuls of compressed food. So, from a physiological point of view, this approach is the most correct.

After drawing up a weekly meal plan, all that remains is to follow the established schedule and prepare food according to the drawn up "price list". Only at first it may seem difficult. However, a conscious approach to nutrition is quickly justified by the lost kilos, the lightness of the body and good health.

You quickly get used to this system and literally after 2-3 weeks creating a menu for the day and week brings you more pleasure than stress.

Additional advice from a nutritionist.

1. Think of the transition to proper nutrition as a kind of exciting gastrotour that will bring you only positive emotions. If the approach is exactly this, then the attitude towards the process will no longer be "need", but "want". Let's cook and eat for fun!
2. Drink more water. It accelerates metabolic processes and more quickly removes harmful substances from the body. Water also quenches thirst, which many today perceive as a desire to eat. Here's a good rule: if you want to eat, drink a glass of water, and if the urge hasn't gone away after 20 minutes, eat. But most of the time you don't want to eat at the "wrong" time, you just want to drink.
3. Don't skip meals. Otherwise, it will cause an increased feeling of hunger. The body will go into stress mode and start accumulating fat deposits again "for a rainy day. "
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will make the food tastier and healthier. In general, the diet should be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with nuts, white rice with brown rice. For baking, use whole wheat flour, pasta with it only or spelled, and instead of quick yeast, make your own sourdough.
6. It is recommended to eat the last time 3-4 hours before bedtime. And if you want to eat, you better drink some water. Next, if this doesn't help, you can solve the problem with a cup of your favorite herbal tea. Or, otherwise, eat something light, such as vegetables and fruits. And progressively move away the time of sleep administration.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something that has "ingredients" written on it, study it carefully. And remember, the shorter it is, the more beneficial it will be for the body. Give preference to vegetables, fruits and simple cereals. You can never go wrong with this one.
8. Remember that fatty, fried and high-calorie foods are no longer for you. Stew, boil, bake, steam, but do not fry. During frying, firstly, a large amount of high-calorie vegetable or animal oil is used, which, secondly, is most often converted into harmful carcinogens that cause cancer.
9. Chew your food well. When eating, do not watch television or use gadgets. Enjoy your meals. Then you will eat much less and enjoy more.

Menu for a week with proper nutrition.

We present you an indicative menu for the week. It is based on the following principles:

1. The diet should be healthy, but tasty, and the dishes varied. In this case, we also focus on your economical option. So that they are available to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, salads of vegetables, cereals, cottage cheese and (or) fruits are an excellent option.
3. At lunchtime, the digestive system is prepared to process large volumes of food. Here you can use meat dishes with cereal and vegetable side dishes, soups and vegetable salads.
4. At the end of the day, when digestive processes slow down, fish, stewed vegetables and fermented dairy products are good options.
5. Vegetable salads, nuts, fruits, sandwiches made with whole wheat bread and healthy "complements" are an excellent option for snacks. At the same time, snacks are slightly lower in calories than breakfast and dinner. They can be considered complete meals.

And now the menu itself.

Monday

• Breakfast: buckwheat with vegetables, green tea with lemon.
• The first snack is an apple and a pear.
• Lunch: vinaigrette, vegetable soup with turkey, unsweetened red fruit compote.
• The second snack is the sandwiches made with whole wheat bread with slices of skimmed cheese and infusions.
• Dinner: rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip broth.

Tuesday

• Breakfast: wheat porridge, a piece of cheese, green tea.
• The first snack is a banana and a kiwi.
• Lunch: soup with mushrooms, stewed rabbit with vegetables, unsweetened berry juice.
• The second snack is a spicy carrot salad, whole wheat bread and herbal tea.
• Dinner: pike perch with vegetables, rosehips and apple compote.

Wednesday

• Breakfast: cottage cheese with red fruits (strawberries, raspberries), green tea.
• The first snack is a banana and a pear.
• Lunch: pureed pea soup, fresh cabbage and carrot salad.
• Second snack: cottage cheese, tea with honey.
• Dinner: vegetable stew with haddock, green tea with lemon.

Thursday

• Breakfast: oatmeal with banana, herbal infusion.
• The first snack is an apple and an orange.
• Lunch: salad of carrots, beets and raw apples, chicken breast with stewed vegetables and green tea.
• The second snack is sandwiches made with whole wheat bread and cheese.
• Dinner: baked cheesecakes with sour cream and rosehip broth.

Friday

• Breakfast: tortilla, cabbage and bell pepper salad.
• The first snack is kiwi and apple.
• Lunch: fish soup with pink salmon, cabbage and carrot salad, green tea.
• The second snack is cottage cheese with banana.
• Dinner: chicken and vegetable casserole, fruit tea.

Saturday

• Breakfast: barley porridge with vegetables, infusions with lemon.
• The first snack is a carrot salad with raisins.
• Lunch: cucumber and tomato salad, turkey with bulgur and vegetables.
• The second snack is skimmed yogurt without artificial additives.
• Dinner: navaga with vegetables, beet salad with garlic and prunes.

Sunday

• Breakfast: scrambled eggs with vegetables, whole wheat bread, green tea.
• The first snack is a pear and an orange.
• Lunch: Caesar salad, borscht, fruit tea.
• The second snack is sandwiches made with whole wheat bread and herbed cottage cheese.
• Dinner: brown rice with vegetables and carp.

Recipes from the healthy nutrition series.

In conclusion, we will give two more recipes. They are also from the proper nutrition series. Quick, easy, economical and the dishes they make are very delicious and healthy.

Salad with carrots, beets and raw apples

Ingredients for 1 serving:

• carrots - half of a medium tuber,
• apple - half of a medium fruit,
• beet: half of a medium tuber,
• greens - any of your choice, mint also goes well here,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil – 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrots, beets and grate them together with the apple on a coarse grater.
2. Finely chop the vegetables and mix them with the rest of the ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The dish is ready! Cooking time is only 10 minutes. But very tasty and healthy. People also call it broom lettuce. You can also add sauerkraut, garlic and ginger here as an option. The result is an extraordinary flavor.

Stewed rabbit with vegetables

Ingredients for 4 servings:

• rabbit – 0. 5 kg,
• carrots – 0. 5 kg,
• onions – 0. 5 kg,
• zucchini – 0. 2 kg,
• bell pepper – 0. 2 kg,
• tomato – 0. 3 kg,
• water – 300 ml,
• Ground black pepper or any favorite spice, salt to taste.

Preparation:

1. Cut the rabbit meat into portions. Simmer in a small amount of water for about 20 minutes.
2. While the meat is cooking, prepare the vegetables. Peel the carrots, grate them on a coarse grater, peel the onions and cut them into small cubes. We also cut the zucchini, bell peppers and tomatoes into small cubes.
3. Add the vegetables to the rabbit meat, cover with a lid and simmer for another 30 minutes. Add spices. Before serving, sprinkle with herbs.

Total cooking time is approximately 1 hour. But most of the time the dish will cook itself. And preparing and adding the ingredients literally takes half an hour. Using the same principle, you can cook fish or any meat, including chicken, in combination with any vegetables of your choice. Everything will be very tasty and healthy.

Enjoy! We wish you to introduce proper nutrition into your life, improve your health, lose extra pounds and ultimately become happier. You will succeed!