Nutritionists advise not to put a lock on the refrigerator, just put only the right foods in it.Yes, you cannot do without a number of restrictions when losing weight, but the menu for the week can and should be varied.Just slightly change your usual eating habits.
Many parameters are important for weight loss and diet:
- age;
- initial weight of a person;
- metabolic rate;
- presence of chronic diseases;
- state of the body (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc.).
General points for correct weight loss and basic rule of nutritionists
The basic rule that nutritionists offer to anyone who wants to lose weight is to give up food suffering and start losing weight gradually without effort or sacrifice;this is important for both women and men.
As soon as you get up from sleep, you need to drink a glass of plain warm water.It will wash the digestive tract, finally awaken the body, start metabolic processes and intestinal function.After the water, about half an hour should pass before breakfast.It would be ideal if you did breathing exercises or any exercise at this time.
When losing weight, it is extremely important to maintain the correct water regime.
You need to drink at least 2 liters of clean water a day.This will stimulate the fat burning process.
Almost no one can immediately switch to proper nutrition.To begin with, it is enough to slightly reduce food consumption at each meal, by 100-200 kilocalories.Additionally, it is important to reduce both the total calorie content and your usual portion size.
What does this look like in practice?For example, your usual breakfast consists of fried eggs and sausage.Instead of sausage, you can take low-calorie chicken breast ham or, better yet, the chicken breast itself boiled and cut into thin slices.It is better to fill it not with a couple of whole eggs, but with 3-4 egg whites (without yolks).
In this case, the breakfast portion will not change in volume, and the calorie content will be half as much.And if you gradually start reducing the amount of fat poured into the pan and reduce it to a drop of oil smeared on the non-stick coating of the pan, your breakfast will also be 3 times less caloric, as well as economical and healthy.
A similar economical approach should be used to prepare all dishes for both lunch and dinner.For the first course, instead of hodgepodge or fatty cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- vegetable puree soup made from cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your dish to a lean one, start by gradually reducing its calorie content.For any soup, this is, first of all, the elimination of the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) must now be put into soup or cabbage soup without pretreatment, directly raw, finely chopped.
There's no need to skimp on vegetables;the vegetable fiber they contain saturates for a long time, purifies the intestine, is low in calories and has many beneficial properties.Therefore, it is not necessary to refuse food or significantly reduce portions.
Second courses can be left as usual, only once again removing the oil for frying, or it is better to steam or boil them.The next step will be to reduce the portion size by half and replace at least half of the plate with vegetables: stewed, fresh, baked without oil or grilled.This balanced and healthy approach ensures gradual weight loss.Moreover, this is a fairly economical way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to eliminate the feeling of hunger, but not to lead to a feeling of heaviness in the stomach.So, if you eat an apple or a lettuce leaf for dinner, after 1 hour the pangs of hunger will force you to go to the refrigerator.Therefore, for dinner, the ideal is to prepare a light but satiating protein dish with a portion of vegetable fiber (vegetables or fruit).
Important!Pregnant and breastfeeding women should not follow a diet without a prescription.
Snacks on the menu for weight loss
In general, the recommendations of nutritionists boil down to the fact that snacks are necessary for proper nutrition: these are second breakfasts, afternoon snacks and late dinners.Five or six meals a day form the basis of a split diet and, with the right approach, give the best results for losing weight.
As a snack in the first half of the day you can choose natural sweets:
- dried dates, dried plums, dried apricots,
- dried apple slices,
- unroasted and unsalted nuts.
The second breakfast can be vegetarian and consist of fruit.You can snack on cottage cheese or a slice of cheese.For late dinner, an hour before bedtime, you can drink a glass of kefir or natural yogurt.Overall, these unsweetened fermented milk products are extremely effective during weight loss and are also a very economical, low-carb option.
An important rule of nutritionists for losing weight: do not overeat, that is, do not eat until the stomach becomes heavy.You need to leave the table when it looks like you can eat a little more until you are completely full.This is precisely what turns out to be unnecessary.But at first you will just have to stop;pretty quickly the body will 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 is no strict requirement here.You don't have to give up chocolate completely.You can eat a strip of bitter dark chocolate 2-3 times a week in the morning.
Otherwise, the slimming menu will not bring results.
What should be limited as much as possible in foods and ideally excluded are baked goods and fatty foods:
- white bread,
- cookies,
- muffins,
- industrially produced confectionery products, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meats,
- fatty meat,
- lard
Menu for weight loss: desirable foods
Proper weight loss doesn't happen in a short time, it's a long process.
The products that you should definitely include in your menu will help you with this.First of all, it is rational to include all food groups in the diet:
- Protein group: chicken, fish, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented milk products are ideal for weight loss.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: when losing weight, the so-called complex carbohydrates are acceptable and even necessary.These are durum wheat pasta, cereals (the gray ones are especially good), boiled potatoes (not fried).The diet should not be carbohydrate-free.
- Vegetable fibre: any vegetables and fruit, baked (preferably), fresh or boiled.
- Fat Group: Many people who are losing weight should not make the grave mistake of completely eliminating fat from their diet.Without them, the body cannot function normally, and their deficiency has a detrimental effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed on the menu.Butter consumption is limited to no more than 2-3 times a week.
A nutritionist's menu for weight loss for a week
In order not to fail in the weight loss process and follow all the rules, it is advisable to adhere to a strictly scheduled slimming menu.It is optimal to take a time period of one week.This way you will be able to purchase the necessary products in advance and there will be no extraneous products in the refrigerator.Plus, you'll know exactly what and when to eat.
1 day
- Breakfast: a portion of oat flakes cooked in water with a small piece of butter, a sandwich with cheese (you can put the butter in the sandwich, not in the porridge).A drink of your choice (preferably green tea, compote).
- Lunch: chicken noodle soup, two tablespoons of mashed potatoes, a piece of baked brisket.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, topped with natural yogurt.
- Lunch: mushroom soup with chicken broth, small wholemeal pumpkin muffins.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumbers, tomatoes).
Day 3
- Breakfast: 150 grams of ricotta, topped with a spoonful of sour cream and any fruit.Ricotta on a slice of wholemeal bread.
- Lunch: vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich with a lightly salted slice of salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any natural sweetness for tea.
- Lunch: baked fish and boiled rice with a small portion of vegetable salad.
- Dinner: cottage cheese pancakes or fresh cottage cheese with sour cream.
5 days
- Breakfast: oatmeal in water with a small amount of nuts and dried fruit.Gluten-free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed meat cutlet, grilled vegetables.
- Dinner: boiled sea fish with vegetable salad.
Day 6
- Breakfast: toast with eggs and milk with a couple of slices of bran bread.
- Lunch: broccoli cream, boiled chicken breast, baked vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: smoothie made with milk, banana, pear, 2 tablespoons.spoons of oatmeal.
- Lunch: a piece of baked fish, a salad of boiled green beans with an egg.
- Dinner: Baked apples with honey and cinnamon.