Doctors, fitness trainers and nutritionists advise on all matters related to safe weight loss, so that the body adheres to the principles of proper nutrition and weight loss.They recommend using the same system for gaining weight and staying in shape, which can help you understand that healthy eating is universal and you can achieve any fitness goal with it.However, how can general rules be adapted to suit specific objectives?Should proper nutrition be considered a strict diet prohibiting any left deviation?
What does proper nutrition mean for weight loss?
Eating healthy can help you lose weight without starving you to the detriment of your health and stress.Some people are intimidated by the need to calculate portions and weigh food, but after a few weeks of proper nutrition, a person learns to determine by eye what and how much he can eat.This system is not meant to strictly adhere to grams, so minimal errors will not cause weight plateaus.
The right ratio of protein, fat and carbohydrates
Every food contains nutrients, the basis of which consists of the three most important nutrients: proteins, fats and carbohydrates.They are abbreviated as BZHU.The proportions of these elements in the daily diet are as important to body mass as the total amount of food consumed each day.Nutritionists believe that the issue of BJU balance should be at the forefront because if these principles are violated, fat burning will not be achieved when losing weight.
Proper nutrition for weight loss requires an individual calculation of the content of each nutrient and several basic principles related to it:
- carbohydrateIt is a key nutrient that provides energy to the body, so it should make up half or more of your daily meals.When calculated alone, the daily protein intake per kilogram of body weight is 4 grams.
- Fat– is also a very useful element, mainly a source of vitamins and acids needed by the nervous system and heart.For the normal functioning of the body, 1.1 grams of fat per kilogram of current body weight is required.
- squirrel- The "building blocks" of muscles.Some published sources recommend focusing on them when losing weight, but the principles of proper nutrition for losing weight without harming the body refute this advice.People who are not physically training do not need to eat more than 1 gram (per 1 kg of net weight).
daily calorie intake
The amount of food a person can and should eat in a day is determined by basal metabolic rate.This indicator is calculated individually, taking into account the following indicators:
- gender;
- weight;
- grow;
- age.
However, the numbers obtained are not final if you decide to start losing or gaining weight.It also doesn't take into account physical activity - even walking from home to work, which means it hints at the number of calories a bedridden person would need over a lifetime.According to the principles of proper nutrition, it is necessary to further multiply this indicator by the level of activity, and then, if weight loss is planned, reduce the existing figure by 10-20%.
Principles of proper nutrition and weight loss
In addition to the above calorie and dietary nutritional standards, a healthy diet is based on several other rules that you need to know and follow:
- Avoid fasting.
- Don't skip main meals.
- Breakfast and lunch are more substantial than dinner.
- Prefer fresh vegetables over heat-treated vegetables.
- Try not to use salt when cooking.
weight loss products
Sweets are a must, buckwheat with lettuce is your best friend: this is how women imagine the daily diet of someone who adheres to the principles of healthy eating.However, healthy menus are much more diverse, and recipes for healthy dishes may even look no worse than "harmful" dishes and be comparable in appearance to restaurant dishes.
The number of allowed foods is significantly greater than the list of prohibited foods, and after changing your eating habits (mostly developed within 3 weeks) you will no longer feel deprived.
What to eat to lose weight
The list of products that will not interfere with the reduction of fat reserves is long enough for you to create for yourself the right menu for this month, with little need to repeat yourself.Most often, dish creativity is limited by the grocery store's variety or the homemaker's skills.
Experts say the absolute slimming product:
- Grains are a source of slow carbohydrates and B vitamins.Special recommendations: oatmeal, buckwheat, millet, barley.
- Legumes are light plant proteins.Chickpeas, lentils and broad beans are all ideal for weight loss, but peas are best avoided.
- Eggs - up to 2 per day if yolks are available, or up to 4 if white only.
- Vegetables contain fiber, that is, dietary fiber.Even potatoes are allowed, but their consumption will be reduced.
- Fruit and dried fruits are a great alternative to factory-made candies.
- Milk - Minimally prevents calcium deficiency and does not contain lactose.
- Cultured dairy products - be careful, in the evening yogurt will only be natural.
- Cottage cheese is best if it's low-fat, but there's no need to look for low-fat.
- Cheese is mostly hard.
- Honey, nuts.
- Vegetable oil – preferably olive oil, up to 30ml per day.
What to avoid when losing weight
The main enemies of body shape and factors that interfere with weight loss are saturated fat and fast carbohydrates.
Eliminating them entirely from your diet while losing weight would be ideal, but proper nutrition is not a diet of lettuce leaves and chicken breasts.
You are not prohibited from indulging in ice cream (simple carbs, toffee), chocolate (simple carbs) or even fried potatoes (saturated fat), but they should:
- Meet daily caloric requirements;
- Rarely on the menu and not right before bed.
Proper nutrition for weight loss requires an emphasis on healthy foods, so it is recommended to eliminate from the diet as much as possible:
- Sausage and its "relatives" - Vienna sausage, bacon, etc.;
- Sugar (pay attention to product ingredients);
- mayonnaise;
- sweet;
- bake.
weight loss diet plan
In addition to allowed and prohibited foods, here are some things you should consider when planning your daily diet:
- Heat treatment type;
- portion size;
- meal frequency;
- Drinking system.
How to prepare healthy meals
There are slightly fewer recipes for healthy dishes than standard recipes, so you don't have to worry about a lack of cooking creativity.You can use all heat treatments, including frying, but without using oil, done in a special non-stick frying pan.You can:
- Cook;
- bake;
- Cook in a double boiler;
- stew;
- Cook on the grill.
How many times a day do you eat
Even if you desperately need to lose weight, constant hunger does not promote proper nutrition for weight loss.If you follow the BJU balancing principles above, you won't starve because the carbohydrates will provide the needed saturation.However, in addition to this, it is also important to strictly adhere to dietary habits, which will help to get rid of the desire to chew something every minute.
According to nutritionists, the correct diet is to eat up to 6 times a day.However, this number is determined individually:
- If you eat a portion of meat, saturation can last up to 4 hours, and the product also takes a long time to digest.
- If you eat a vegetable snack, 2 hours later your body needs a new "dose" of food.
- According to the rules of healthy eating, it is recommended not to rest for a long time (more than 4 hours) to avoid causing a drop in sugar, which can lead to insulin spikes and a slowdown in metabolism.
Properly nutritious serving size for weight loss
Are you full or hungry after eating?This problem bothers most women who take out their scale before cooking.For some people, losing weight inevitably requires reducing portion sizes to ridiculous sizes, which can lead to crashes because the feeling of fullness isn't created.Doctors do not agree with this policy - even for weight loss, proper nutrition does not require fasting: the amount of food on the plate should be such that after half an hour your stomach will not feel empty, but neither will you overeat.
Please follow these guidelines:
- The amount of chicken or fish per portion is 100-150 grams, and should not exceed the size of your palm.
- The volume of cereal and pasta is scoopable into the palm of your hand, that is, 50 grams or more.
- You need to eat a lot of vegetables, so their portions are cupped palms (the food is cut into chunks).
- It is recommended to coordinate the correct portion size with the daily calorie content: no more than 400 kcal for main meals and 200 kcal for snacks.
Follow the drinking rules
Some women and men underestimate the importance of water in their diet, especially when trying to lose weight.Some people use the concepts of "beverage" and "tea" or "coffee" instead, but the way to drink it is pure, still water, which does not actively burn fat, but is necessary for weight loss.Failure to follow correct drinking habits can lead to stagnant lymph fluid, thickened blood, dehydration, swelling, poor complexion and worsening health conditions.
Key advice on what and how to drink properly for weight loss:
- A glass of water before a meal is a must on the menu.
- Every cup of coffee must be supplemented with 0.6 liters of clean water because... this drink can cause dehydration.
- Juices, preserves, and other drinks are food; they do not count toward the regime.
- Forget the 2-liter rule: the optimal amount of water is calculated individually.The standard for humans is 30 mg/kg.
Proper and balanced nutrition for weight loss - Menu
In order to let everyone understand how to prepare a daily diet, here is a weight loss menu that will not cause hunger.This plan can be expanded by adding snacks such as 1-2 vegetables/fruits, cheese, nuts, etc.
Approximate daily nutrition plan:
- breakfast.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- snack.Whole wheat bread, hard cheese (up to 40g), a bunch of vegetables.
- dinner.Chicken soup with vegetables and a piece of boiled chicken.
- Afternoon tea snacks.Canned red beans, bell peppers and cucumber salad.
- dinner.Grilled halibut with asparagus and orange.