The basics of proper nutrition: how to lose weight seriously and for a long time

What not to eat when losing weight, a list of slimming products, a healthy diet menu for a week and a month - find out here and become even more beautiful.

the basics of proper nutrition

Beauty requires sacrifices, but you don't always want to sacrifice them. The basics of weight loss food are a lifestyle, not a one-time event. Today is a day on kefir, and tomorrow - a pint and a half in one sitting - this is not good. The body perceives jumps in the diet as a personal insult, accumulating fat reserves during the days of abstinence.

Principles of Good Nutrition

Good food is always varied. Mono-diets are good only for short-term use - a maximum of a week, and then if you really need to quickly lose weight.

Healthy eating is impossible without fruits and vegetables. Scientists recently suggested increasing their intake by 2-4 times, because a person eats too many unhealthy foods.

How to eat to lose weight? Fractional. 4-6 times a day - food is more useful than twice and a lot. It is better to divide the portions into small parts, then the body will understand that it is fed regularly, and will not accumulate excess fats.

How to start eating right? Make a golden rule - drink water 30 minutes before a meal or 30 minutes after it. This will dull the feeling of hunger, you will automatically switch to smaller portions, and at the same time cleanse the body of toxins.

The Right Weight Loss Products

the right foods for weight loss

Cereals in the form of cereals help the digestive tract to work better, saturate, they have few calories. Rice, buckwheat, oatmeal, pearl barley porridge are preferred.

Apples are used to cleanse the body of toxins, as they contain a lot of fiber, rich in vitamin composition.

Fish (especially fatty varieties of ocean fish: salmon, salmon, trout). Loaded with anti-aging antioxidants, helps the brain function and is easily absorbed.

Strawberries and other berries are used as cleaners from harmful substances. Include them in your diet for weight loss. Strawberries have 3-5 more vitamin C than lemon, and more iron than apples.

Garlic is known for thinning blood and making it flow faster, that is, it improves blood flow. From this, cells are quickly saturated with nutrients.

Carrots are good for skin and eyes. There is a subtlety: carrots are eaten only with fats (for example, butter or cream). Beta-carotene with fats is perfectly absorbed, but not without them.

Good nutrition: time to eat

time to eat right

If you want to lose weight without going hungry, have a plan for when and what to eat. This will help you achieve regularity in your meals and help you distribute reasonable portions throughout the day. Say no to dry sandwiches and chaotic snacks on the go.

Everyone's schedule is different, so it is unwise to advise everyone to eat at the same time. And yet the system can be timed to bring you maximum comfort.

Eat in half an hour or an hour after waking up. During this time, the digestive tract will have time to start, the food will be easily absorbed.

Take 3-4 hour breaks between meals.

Do not eat 3 hours before bed, especially if you have an evening workout. It is better to drink water or juice without sugar.

Distribute the maximum calories in the first half of the day, plan a lighter diet in the second half.

Elderly and weakened people after operations are recommended to eat at least 4 times a day, use more than a third of calories for lunch, up to 15% for dinner.

What not to eat while losing weight

Everyone knows this list, but not everyone is ready to follow it. Cakes, sweets with sugar and flour, smoked, fried, spicy are taboo for losing weight. These dishes whet your appetite, you want to eat more, and we are not talking about any schedule anymore. To stay within the framework of a healthy diet, you do not need to tease your taste buds with unnecessary "snacks". The less spices in a dish, the less you will eat it and not burden the body.

Proper nutrition, diet

the right diet for weight loss

Breakfast cereal without salt, steamed, boiled, baked vegetables, boiled meat, not fried (no crisp! ) - what will make the waist thin, skin clean, and self-esteem - high.

What else is in the list of slimming products:

  • Greens and salads.
  • Sugar-free baked goods (diet biscuits).
  • Fermented milk products with zero or 1% fat content.
  • Tea without sugar.
  • Vegetable soups and broths.

This is the foundation of good nutrition. If you make such a diet daily, diets are not required.

Proper nutrition for weight loss: menu

There are hundreds of types of diets. To find your own, define a range of products that will become a pleasure for you, not a hellish torment. Create a weekly diet based on them. Products should be useful, as we discussed above. We offer a version of the menu for weight loss based on cottage cheese.

Curd is used in the diet of those who are obese:

  • lose weight on it,
  • it is easy to digest,
  • saturates well,
  • helps to strengthen hair, teeth and nails.

Seasonal fruits and vegetables are added to the curd, excluding grapes (they are too high in calories).

Cottage cheese diet for 3 days

Use only fresh and high quality homemade cottage cheese. This is the main dish that is eaten without sugar (you can't master it that much). Cucumber, orange, other healthy vegetables and fruits are eaten between cottage cheese meals. From drinks - freshly squeezed juice (but not on an empty stomach) and mineral water without gas, tea and coffee without sugar.

On such a diet, you can lose 3-5 kg ​​per week. And if you're lucky, even more.

Healthy nutrition menu for the week

pp menu for a month
  • Breakfast - porridge with boiled vegetables. Porridge needs to be alternated every two days: oatmeal - barley-rice.
  • Afternoon snack. Cottage cheese without sugar, greens.
  • Lunch. Boiled chicken breast, fresh vegetable salad with a spoonful of olive oil.
  • Afternoon snack (after 3 hours). A salad made from fresh or stewed vegetables without spices. 2-3 biscuits without sugar.
  • Dinner. A small portion of ocean fish, kefir.

Drink green tea, pure water, mineral water between meals. This 7-day menu will help you lose 5 to 8 kg.

Healthy nutrition menu for a month

By eliminating only unhealthy foods, including purified water in the menu and eating fractionally, you will already achieve great results. If you choose the right menu for losing weight, the effect will increase by another 2-3 kilograms.

Track your calories. People who have reduced their diet by only 300 calories per day lose weight to 13 kg per year. It is enough to follow the schedule of proper nutrition.

How to create a menu for a month?

Choose 3-4 types of cereals that you use for cereals in the morning (exclude semolina). This is the most balanced diet for weight loss.

Choose seasonal vegetables - greenhouse ones are better off as they can be nitrate. Buy the necessary products from your grandmothers in the market: beets, carrots, potatoes - they are fundamentally different from those sold in supermarkets.

Cut sugar out of your diet - altogether! And cut the amount of salt in half. This alone will help to lose extra centimeters from the waist and hips.

Select the pool of drinks you will drink: tea, coffee, purified water. Coffee - no more than 2-3 cups a day, preferably green tea.

The right nutrition for weight loss is fish and meat dishes. They are cooked 2 times a week, eaten in small portions and only boiled, baked or steamed.

Don't forget about weight-loss foods like onions, garlic, basil. Add them to salads and cereals. This will help the body to quickly unload from excess.

What fruits can you eat while losing weight? They should have two main properties: low calorie content and ease of absorption by the body. And almost every fruit is rich in vitamins. Orange, kiwi, lemon, cherry are very good on the daily menu.

Weight Loss Nutrition Systems

slimming nutrition systems

Diet menu for weight loss is compiled on the recommendation of a gastroenterologist or nutritionist. This will make it possible to intelligently and timely adjust the diet.

Vegetarianism - no meat, and for vegans - fish, milk and butter. On such a system, they lose weight quickly, however, in the first month, malaise may be felt due to toxins leaving the body. Meat proteins must be replaced with soy protein, otherwise the cells will have no material to build. This healthy everyday diet becomes a way of life with due diligence.

Separate meals - eat proteins and carbohydrates separately, not together. Do not combine proteins and fats, sour fruits and starchy vegetables. No alcohol and a minimum of salt. An excellent diet for weight loss, however, is not suitable for those with stomach ulcers and diabetes.

Meals 4 hours before bedtime. Not eating after 6 pm is difficult, but feasible. On such a system, even very fat people lose 8-10 kg in 1-1. 5 months. Soon such a system becomes a habit, and the body no longer asks for food at night. But you can drink water.

Healthy food for men and women - the difference in the menu

The main difference is the number of calories. If for a woman, when losing weight, they need at least 1500, then for a man - at least 2500 per day.

healthy food for men and women

Women have less muscle mass, which means they need less protein than men. By the age of 45, the situation changes: men should reduce the amount of red meat and especially sausages with spices. But women need more natural meat products - this is required by an increased amount of estrogen and the need for iron contained in meat.

Vitamin E, the minerals selenium and zinc are what must be included in the diet of a man after 35. There are a lot of these trace elements in seafood, especially oysters.

Women should prefer a menu with vitamins A, B6, E, folic acid. They contain legumes, cereals, ginger.

A healthy menu requires a sensible approach, regularity, and a clear goal. Then you will succeed.