Proper healthy diet for weight loss

10 September 2020

Professional nutritionists and trainers agree that the most fashionable method of losing weight is not the most fashionable diets, but the principle of proper nutrition and physical activity combined.

The right foods on the menu and daily sports are not only relevant for weight loss, but also to strengthen muscles, improve the contours of the body. In order to lose weight, not only the right diet is important, but also discipline, as well as adherence to some important recommendations.

This article will discuss how to organize an effective and healthy diet for weight loss, how to devise a diet for weight loss.

Why do you have to eat right?

Almost everyone who wants to lose weight has a dream without consuming themselves with diets and at the same time actively losing weight. In addition, the diet for weight loss is often very limited in terms of calorie content and variety. You can only follow a diet to lose weight for a certain amount of time. During this period, it is possible to lose weight, sometimes even a decent amount of kilograms. But after the end of such a regime, and when a person starts eating his normal food, the kilograms return. As a result, the weight becomes the same, and sometimes more than ever before the diet. Of course, such a jump is harmful to the body.

The way out for those with a clear intention to lose weight is proper nutrition (PP), that is, changing their eating habits and maintaining a certain lifestyle at all times. It is very important in this case that the daily diet is not scarce and tasteless. The diet for PP is made up of very tasty but healthy foods. Using many recipes, you can prepare very original dishes. But more importantly, this is a normal nutritious diet, in which a person does not experience constant hunger, as is the case with diets. Since the diet for weight loss, while adhering to the principles of proper nutrition, is quite varied, the desire to quit everything and break loose is not visible, and soon weight gain is serious. already lose.

In addition, such a system helps to improve your health and well-being. Eating properly provides the body with all the essential substances - vitamins, minerals.

Proper nutrition for weight loss: instructions and rules

Practicing a healthy diet for weight loss is not difficult. To do this, you must always adhere to important principles of healthy eating. And as soon as you start, you will quickly get used to it. The menu of proper nutrition for weight loss must be put together with these rules in mind. Only in this case, the menu to lose weight will be varied and will not harm the figure or health.

The following rules are important:

You have to eat often and in small portions. Ideally, you need to eat at least five times a day at the same time. The last meal should be no later than 2-3 hours before bedtime. A fractional meal will prevent you from starving and overeating.
It is important to give up fast food completely. The list of such products is very large. This is not only pre-made food like hamburgers and hot dogs, but also any sausages, canned food, instant semi-finished products, fried potatoes, etc. Ready-made foods contain many preservatives, flavors, dyes and other harmful substances that prevent weight loss. In addition, these substances give foods a delicious smell and taste, and one eats them more than necessary. These foods are high in calories and low in nutrients. Therefore, only natural healthy products should be on the menu.
Food needs to be chewed for a long time and thoroughly. Long-term chewing promotes weight loss, because good chew food is better absorbed. In addition, the slower a person eats, the less he can get. With a slow meal, the brain receives a complete signal in a timely manner, making it possible to avoid overeating.
Drink plenty of water. If a person drinks about two liters of water a day, his metabolism will speed up, and toxins will begin to be actively eliminated from the body. But in this case, we are talking about pure water, and not about other drinks.
It is important to maintain the right balance of carbohydrates, fats and proteins. Proteins are essential for the body to build muscle tissue, carbohydrates provide energy, and fats are important for the brain, nervous system and other organs. It requires about 60 g of fat, 70 g of protein and 250 g of carbohydrates per day. Also, you need to eat about 30 g of dietary fiber per day. The basis of a good diet is protein foods, unsaturated fats and complex carbohydrates.
It is important to calculate the calorie content correctly. To eat properly and lose weight, you can eat some nutritional value of about 500 calories for breakfast, 400 calories for lunch, 300 calories for dinner. Also, two snacks should be about 150 calories a day. On average, the daily diet should be 1500-2000 kcal. But those who want to actively lose weight need to reduce the calorie content to 1200-1300 kcal. Later, when the desired result is achieved, the number of calories can be increased. The calorie table will help to formulate the menu properly.
You should not eat dry food. The main meals should be hot and whole, not sandwiches or cookies. Once a day, you should eat a liquid dish - soup, broth, borscht.
Eat vegetables and fruits as often as possible. At the same time, there are vegetables, and you need to use recipes to lose weight in which they are more often than fruit.
You have to have an active life. It is important not only proper nutrition for weight loss, but also adequate physical activity. Even from photos of people who eat properly and play sports, it is noted that the process of changing the figure in this case is much faster.
Alcohol should be avoided. Since alcohol also contains a lot of calories, and in addition, it has a negative effect on the body as a whole and the process of losing weight in particular, the consumption of intoxicants should be minimized. Of course, you can drink a glass of dry wine on rare occasions. But in general, eating right means giving up alcoholic beverages.

Based on the above rules, we can highlight the most important principles by which a healthy nutrition program should be formulated:

The energy value of the depleted products should correspond to the energy expenditure by the body.
The body needs to get the set of substances contained in the products, which it needs for normal functioning. A person should get at least 70 different components with food every day.
Products are on the menu and, accordingly, recipes should be as varied as possible.
Meals need to be organized properly.

Food for weight loss

Those foods that are rich in amino acids, vitamins and minerals should be in a healthy diet for weight loss. Also, such foods should speed up metabolic processes and reduce hunger.

The daily menu of those who have decided to eat well should include the following foods:

Turkey, chicken, rabbit, lean veal.
Fish - sea and river, seafood.
Eggs - chicken, quail.
Vegetable oils - flaxseed, olive, sesame, coconut.
Variety of vegetables, with less starchy ones.
.
Low fat dairy products.
Whole grain cereals.
Spices, natural spices.

It is very easy to create a daily diet for weight loss, including meals from these products. In fact, from so many different products, you can cook a lot of dishes, which recipes can be found in different sources.

A sample diet could be:

For breakfast - a protein dish or whole grain porridge.
For lunch - protein soup and dish, vegetable salad.
- fruit selection.
is a dish made from vegetables or dairy products.

Foods to help you lose weight

Nutrition that is good for weight loss must include foods that promote active weight loss. Their frequent consumption accelerates the process of losing too much weight.

Examples of such products are shown below.

Cabbage- contains a lot of B vitamins, as well as vitamins A, C, E, K. It is also important that this vegetable contains a lot of different fiber and minerals. Cabbage is low in calories, but during digestion, the body expends a lot of energy. A proper diet menu may include salads, starters, stews, cabbage rolls, and other cabbage sweets.
buckwheat- This cereal contains lots of iron and other minerals, vitamins in group B. It is also important that buckwheat allows you to get up quickly and not be hungry for a long time. much. It helps improve digestion, lowers cholesterol levels and helps you lose weight fast.
Fish- Sea fish contains many polyunsaturated acids that are very important for the body, as well as some vitamins that are just as useful. If the fish is cooked or baked, it will only be a suitable product for weight loss.
Chicory- This product contains inulin, from which beverages are made. This substance normalizes metabolic processes, helps remove excess fluids from the body, and reduces hunger. In addition, such a drink can be drunk at any time, since it contains no caffeine.
Chili Pepper- contains the substance capsacin, which promotes active digestion and speeds up metabolism.
Green tea- improves metabolic processes. This tea contains catechin - a biological substance that is useful for the body.

What should be excluded from the menu?

Sausages and sausages, bacon, bacon, fatty meats.
Sweets - jams, sweets, confectionery. Periodically, you can eat a small amount of dark chocolate and honey. Some nutritionists recommend using sugar substitutes.
Bread, white bread.
Fat sauces.

Healthy weight loss food menu

In order to make the right eating habits easier

, you should at least roughly plan your weekly diet. This plan will help you not only buy healthy foods, but also prepare the dish for breakfast, lunch and dinner every day.

Below are menu options that make it easy to plan the right meal for the week. There are several options for each of the meals that can be used to form a menu for both adults and children.

Breakfast

Oatmeal with raisins and honey.
.
Curd with yogurt.

Lunch

Results of your choice.
Boiled egg with black bread toast.
banana yogurt.
Fresh fruit or vegetables to choose from.

Lunch

Chicken soup, baked beef, cucumber.
Lean borscht, fish with vegetables.
Cream vegetable soup of your choice, boiled chicken fillet, vegetable salad.
Ukha, baked potato with turkey or chicken.

Snack

.
Curd and tea.
Nuts to choose from.

Dinner

Omelet with vegetables and cheese.
Lean, baked or cooked meat.
.
Vegetable salad and boiled fish.

For the night

Apple.
Kefir.
Grapefruit.

Nutrition Reviews for Weight Loss

Many nutritional reviews from those who practice and practice it now confirm that such a system is the right choice. By visiting any forum devoted to this topic, you can see that many users are talking about the effectiveness of such a system. Proper nutrition is the best diet, make sure for those who have successfully switched to this scheme. But before you move on to PP, you need to clearly learn all the rules and lessons so that you do not make mistakes in the process of adjusting to a new life.

As a positive, users notice weight loss, improved fitness, improved health, fresh look. It is also noted that the transition to a healthy diet has helped many get rid of chronic diseases. That is, the reviews suggest that this system as a whole is much better than any diet, split or sports nutrition and other methods to improve the figure.

As a negative point, users notice that it is sometimes very difficult to buy truly healthy products. For preparing healthy meals, the corresponding video recipes and step-by-step instructions in many cooking reports are very helpful in this regard.

Conclusions

Therefore, proper nutrition is a very effective system for weight loss and recovery. But for this it is necessary to make it a way of life. If a person learns to eat properly and enjoy such a diet at the same time, he is guaranteed to lose weight and improve his health.