Nutritionists recommend not locking your refrigerator, you just need to put the right foods in there.Yes, you can't lose weight without some limitations, but the menu can and should be different throughout the week.Just a slight change in your usual eating habits is enough.
Many parameters are important for weight loss and dieting:
- age;
- A person's initial weight;
- metabolic rate;
- Presence of chronic disease;
- Medical conditions (such as hormonal imbalances, postpartum or postoperative periods, menstrual cycles, etc.).
Essentials of Proper Weight Loss and Basic Rules from Nutritionists
The basic rule that nutritionists offer to everyone who wants to lose weight is to give up eating pain and start losing weight gradually, without any effort or sacrifice; this is important for both women and men.
After waking up, you need to drink a glass of boiled water immediately.It cleanses the digestive tract, ultimately awakening the body and initiating metabolic processes and intestinal functions.After drinking water, it will take about half an hour before you can have breakfast.It would be ideal if you did breathing exercises or any exercises at this time.
When losing weight, maintaining the correct water intake is extremely important.
You need to drink at least 2 liters of clean water every day.This will drive the fat burning process.
Few people can successfully switch to proper nutrition right away.First, reduce your food intake a little at each meal, 100-200 calories is enough.Also, it is important to reduce the total caloric content and typical portion sizes.
What does this look like in practice?For example, your usual breakfast is fried eggs and sausage.Instead of sausage, you can use low-calorie ham from chicken breast, or better yet, cook and slice the chicken breast itself.It is better to use not a few whole eggs, but 3-4 egg whites (without yolk).
In this case, your breakfast portion size will not change and the caloric content will be reduced by half.And if you gradually start reducing the amount of grease you pour into the frying pan, down to just a drop of oil on the non-stick coating of the frying pan, then your breakfast will even have 3 times fewer calories, and it will be cheaper and healthier.
Similar economical methods should be used to prepare all dishes for lunch and dinner.For first courses, instead of chowder or fat cabbage soup, you can cook the following:
- Light vegetable and chicken soups,
- lean cabbage soup,
- Vegetable puree soup made from cabbage, zucchini, carrots, potatoes, etc.
If you can't radically change a dish to a lean one, start by gradually reducing its calorie content.As with any soup, this starts with eliminating the frying process.All vegetables that were previously stir-fried according to the recipe (onions, carrots, beets) now need to be put into soup or cabbage soup and eaten raw and chopped without any preprocessing.
There is no need to be stingy with vegetables; the vegetable fiber they contain saturates for a long time, cleanses the intestines, is low in calories and has many beneficial properties.Therefore, there is no need to refuse food or drastically reduce portion sizes.
The second dish can be served as usual, just fried again, or better still, steamed or boiled.The next step would be to reduce portion sizes by half and replace at least half of the dishes with vegetables - stewed, fresh, baked or roasted without oil.This balanced and healthy approach ensures gradual weight loss.Plus, it's a fairly cheap way to lose weight.
Dinner should always be the healthiest meal of the day.The main tip is to eliminate hunger pangs without causing a heavy feeling in the stomach.So, if you eat an apple or a leaf of lettuce for dinner, hunger will force you to go to the refrigerator an hour later.Therefore, it is best to prepare a light but nutritious protein dish for dinner and add some plant fiber (vegetables or fruits).
Important!Pregnant and breastfeeding women should not go on a diet without a doctor's prescription.
Snacks on the weight loss menu
In general, nutritionist advice comes down to the fact that proper nutrition requires snacks - these are the second breakfast, afternoon snack and dinner.Five to six meals a day is the basis of a segmented regimen. As long as the correct method is adopted, the best weight loss results can be achieved.
As a snack for the first half of the day, you can choose natural sweets:
- Dried dates, plums, dried apricots,
- dried apple slices,
- Unroasted, unsalted nuts.
The second breakfast can be vegetarian and include a fruit.You can snack on some cottage cheese or a slice of cottage cheese.For a late dinner, one hour before bed, you can have a glass of kefir or natural yogurt.In general, these unsweetened, fermented dairy products are very effective in weight loss, and they're also a very affordable, low-carb option.
An important rule for dietitians to lose weight: don't eat too much, that is, don't eat until your stomach is bloated.When you look like you could eat a little more until you're completely full, you need to get up from the table.This is precisely unnecessary.But you just have to stop once you start; your body will soon get used to normal amounts of food and you will no longer want to overeat.
Everyone who is losing weight is very worried about giving up sweets.However, there are no strict requirements here.You don't have to give up chocolate entirely.Dark bitter chocolate can be eaten in the morning 2-3 times a week.
Otherwise, the weight loss menu will not bring results.
Food intake needs to be limited as much as possible, preferably excluding baked goods and high-fat foods:
- white bread,
- biscuit,
- muffin,
- Industrially produced confectionery products, trans fats and store-bought sauces (including margarine, ketchup).
- bacon,
- fat meat,
- lard
Weight loss menu: ideal foods
Proper weight loss cannot be achieved in a short time, but is a long-term process.
The products you should definitely include in your menu will help with this.First, it makes sense to include all food groups in your diet:
- Protein group: Chicken, fish, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented dairy products are ideal for weight loss.Cheese is also accepted, with restrictions.
- Carbohydrate groups: When losing weight, so-called complex carbohydrates are acceptable and even necessary.These are durum wheat pasta, cereals (grey is especially good), boiled potatoes (not fried).The diet should not be free of carbohydrates.
- Vegetable fiber: any vegetables and fruits, baked (preferably), fresh or cooked.
- Fatty: Many people who are losing weight should not make the huge mistake of eliminating fat from their diet entirely.Without them, the body cannot function properly, and their deficiency can adversely affect the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed in the menu.Consume butter no more than 2-3 times a week.
Nutritionist's weekly weight loss menu
In order not to fail in the process of weight loss and to comply with all the rules, it is recommended to strictly adhere to the weight loss menu.It's best to take a week.This way you can buy the necessary products in advance and there won't be any excess in the refrigerator.Plus, you'll know exactly what to eat and when to eat it.
1 day
- Breakfast: Boiled oats with a piece of butter, a sandwich with cheese (butter can be put on the sandwich, not in the porridge).Beverage of your choice (preferably green tea, candied fruit).
- Lunch: Chicken noodle soup, two scoops of mashed potatoes, and a grilled brisket.
- Dinner: Vegetable stew, second chicken breast.
the next day
- Breakfast: 2 boiled eggs, fruit salad, served with natural yogurt.
- Lunch: Mushroom chicken soup, whole wheat pumpkin muffins.
- Dinner: Steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
The third day
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit.Curd cheese on a slice of whole wheat bread.
- Lunch: Vegetable puree soup with croutons or a slice of rye bread.
- Dinner: Green salad, a slice of lightly salted salmon sandwich and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any naturally sweetened tea.
- Lunch: Fish grilled in foil with boiled rice and a small vegetable salad.
- Dinner: Cheese pancakes or fresh cheese with sour cream.
5 days
- Breakfast: oatmeal with water and a handful of nuts and dried fruits.Gluten Free Cheese Sandwich.
- Lunch: Sour cream and lean cabbage soup, steamed pork chops, grilled vegetables.
- Dinner: Boiled sea fish with vegetable salad.
The sixth day
- Breakfast: Toast with eggs and milk, a few slices of bran bread.
- Lunch: Cream of broccoli soup, boiled chicken breast, roasted vegetables.
- Dinner: chicken rolls with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: Smoothie made of milk, banana, and pear, 2 tablespoons.A few spoonfuls of oatmeal.
- Lunch: A piece of grilled fish and a boiled green bean and egg salad.
- Dinner: Baked apples with honey and cinnamon.