Doctors, fitness trainers and nutritionists advise all questions about safe weight loss in order for the body to adhere to the principles of proper nutrition for weight loss.They recommend the same system for gaining weight and maintaining your figure, which helps you understand that a healthy diet is universal and with it you can achieve any body building goal.However, how is it possible to adapt general rules to a specific goal and perceive proper nutrition as a strict diet with a ban on any deviation to the left?
What does proper nutrition mean for weight loss?
Losing weight without compromising your health and stress due to hunger is what a healthy diet gives you.Some people are intimidated by the need to count the volume of portions and weigh food, but after several weeks of proper nutrition, a person learns to determine by eye what he can eat and how much.This system does not imply strict adherence to grams, so a minimal error will not cause weight stagnation.
The correct ratio between proteins, fats and carbohydrates
Every food product is made up of nutrients and the basis is made up of the 3 most important ones: proteins, fats and carbohydrates.They are abbreviated to BZHU.The ratio of these elements in the daily diet for the quality of the body is no less important than the total amount of food per day.According to nutritionists, the issue of BJU balance should be put in the foreground, since if you violate these principles, you will not achieve fat burning when losing weight.
Correct nutrition for weight loss involves individual calculation of the amount of each nutrient and several basic principles associated with it:
- Carbohydratesit is a key nutrient that provides energy to the body, so it should take up half of your daily plate or a little more.When calculated individually, the amount of protein per day is 4 g for every kilogram of weight.
- Fats– is also a very useful element, which is mainly a source of vitamins and acids that the nervous system and heart need.For the normal functioning of the body, the consumption of 1.1 g of fat per kilogram of existing weight is necessary.
- Squirrels- the “building blocks” of your muscles.Some open sources recommend focusing on them when losing weight, but the principles of proper nutrition for losing weight without harming the body refute this recommendation.A person who does not have sports training does not need to eat more than 1 g (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 his basal metabolic rate.This indicator is calculated individually, taking into account the following indicators:
- type;
- weight;
- growth;
- age.
However, the resulting number is not definitive if you decide to start losing or gaining weight.It also does not take into account physical activity, even a walk from home to work, that is, it implies the number of calories a bedridden person needs for life.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 number by 10-20%.
Principles of correct nutrition for weight loss
In addition to the nutritional and calorie standards mentioned above, a healthy diet is based on many other rules that you need to know and follow:
- Avoid fasting.
- Don't skip main meals.
- Breakfast and lunch are more filling than dinner.
- Prefer fresh vegetables rather than thermally processed ones.
- Try not to use salt when cooking.
Weight loss products
Sweets are a must, and buckwheat with lettuce is your best friend - this is how women imagine the daily diet of a person who adheres to the principles of a healthy diet.However, a healthy menu is much more diverse, and recipes for healthy dishes can even look no worse than "harmful" ones and be comparable in appearance to restaurant ones.
The number of allowed foods is significantly higher than the list of prohibitions, and after changing your eating habits (mostly formed within 3 weeks), you will no longer feel deprived.
What can you eat to lose weight
The list of products that do not interfere with the reduction of fat reserves is just enough to create the right menu for you for the month, almost without repeating yourself.Mostly, dish ideas are limited by the assortment in grocery stores or the skills of the housewife.
Experts call absolutely dietary products:
- Cereals are sources of slow carbohydrates and B vitamins. Especially recommended: oatmeal, buckwheat, millet, pearl barley.
- Legumes are light vegetable proteins.Chickpeas, lentils and beans are ideal for losing weight, but it is better not to rely on peas.
- Eggs - up to 2 per day, if with yolk, and up to 4, if only white.
- Vegetables contain fiber, that is, dietary fiber.Potatoes are also allowed, but the volume of their consumption is reduced.
- Fruits and nuts are a great substitute for factory-made sweets.
- Milk – minimum to prevent calcium deficiency, lactose free.
- Fermented milk products: with caution, in the evening yogurts will be only natural.
- Cottage cheese is preferably low-fat, but you don't need to look for low-fat one.
- The cheese is mostly hard.
- Honey, peanuts.
- Vegetable oil – preferably olive, up to 30 ml per day.
What to avoid when losing weight
The main enemies of the figure and factors that interfere with weight loss are saturated fats and fast carbohydrates.
The ideal is to eliminate them completely from the diet while losing weight, but proper nutrition is not a diet of lettuce leaves and chicken breast.
You are not prohibited from indulging in ice cream (simple carbohydrates, milk sugar), chocolate (simple carbohydrates) or even French fries (saturated fat), but they should:
- meet daily calorie needs;
- be introduced into the menu rarely and not before going to sleep.
Proper nutrition for weight loss involves an emphasis on healthy foods, so it is advisable to remove as much as possible from the diet:
- sausages and their "relatives": frankfurters, bacon and so on;
- sugar (pay attention to the ingredients of the products);
- mayonnaise;
- Sweet;
- baking.
Diet plan to lose weight
In addition to permitted and prohibited foods, there are several points that you should also think about when planning your daily diet:
- type of heat treatment;
- portion size;
- frequency of meals;
- drinking regime.
How to prepare healthy meals
The number of recipes for healthy dishes is slightly less than the standard ones, so you don't have to worry about the lack of culinary ideas.All methods of heat treatment are available to you, including frying, but it takes place without oil, in a special non-stick pan.You can:
- cooked;
- baking;
- cook in a bain-marie;
- stew;
- cook on the grill.
How many times a day to eat
A constant feeling of hunger is not something that is conducive to proper nutrition to lose weight, even if you need to lose weight urgently.If you follow the above principles of BJU balance, you will not starve, since carbohydrates will provide the desired degree of saturation.However, in addition to this, it is important to strictly adhere to the diet, 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 figure is determined individually:
- If you eat a portion of meat, saturation can last up to 4 hours, and the product will also take a long time to digest.
- If you snack on vegetables, after 2 hours you need to give your body a new “dose” of food.
- According to the rules of healthy eating, it is advisable not to take long breaks (more than 4 hours) in the menu, so as not to cause a drop in sugar, which will lead to insulin spikes and a slowdown in metabolism.
Portion for proper nutrition for weight loss
Do you eat your fill or are you hungry after eating?A question that haunts most women who take out the scales before cooking.For some, weight loss involves relentlessly reducing portion sizes to ridiculous sizes, which causes burnout, as satiety doesn't occur.Doctors do not agree with this policy: even to lose weight, proper nutrition does not require fasting: the amount of food on the plate should be such that after half an hour you do not feel empty in the stomach, but you do not suffer from overeating.
Follow these guidelines:
- The amount of chicken or fish meat per serving is 100-150 g, visually it should not exceed the size of the palm of your hand.
- The volume of cereals and pasta is a handful collected in the palm of the hand, that is, 50 or a little more.
- You need to eat a lot of vegetables, so their portion is cupped palms (food is cut into pieces).
- It is advisable to coordinate the correct portion with your daily caloric intake: do not exceed 400 kcal for the main meal and 200 kcal for the snack.
Compliance with the alcohol consumption regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people replace the concepts of "drink" with "tea" or "coffee", but the drinking regime is pure, natural water, which does not actively burn fat, but is necessary for losing weight.Failure to comply with the correct drinking regime leads to stagnation of lymph, thickening of blood, dehydration, swelling, poor skin tone and deterioration of well-being.
Key recommendations on what and how to drink for successful weight loss:
- A glass of water before meals is an essential element of your menu.
- Each cup of coffee must be offset with 0.6 liters of clean water, because... This drink causes dehydration.
- Juices, compotes and other drinks are foods;they do not count towards the scheme.
- Forget the 2 liter rule - the optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
Proper balanced nutrition for weight loss - menu
In order to understand the method of compiling a daily diet, a weight loss menu that does not cause hunger is proposed below.This plan can be expanded by adding 1-2 more snacks with fruit/vegetables, cheese and nuts.
Approximate daily nutrition program:
- Breakfast.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- Snack.Wholemeal bread, hard cheese (up to 40 g), a bunch of vegetables.
- Dinner.Chicken broth with vegetables, a piece of boiled chicken meat.
- Afternoon snack.Salad of canned red beans, peppers and cucumbers.
- Dinner.Baked flounder with asparagus and orange.