Proper diet for weight loss - the basic rules

9 January 2022

The creation of excess weight is influenced by the speed of metabolic reactions, which is an individual characteristic of a person, as well as the way of eating. Slowed metabolism, combined with poor nutrition, causes fat deposits, which harms not only the figure, but also the health of the whole body. You can normalize metabolic processes by balancing your diet properly and eliminating foods that are harmful to the body.

Rules of a healthy diet for weight loss

The main rule of a healthy diet for weight loss is not fasting, but a balanced diet. Fasting can lead to dramatic weight gain. This example is often seen after the completion of many diets.
You can't overeat. Excess food causes obesity.
You should not drink food. It is best to drink water about twenty minutes before a meal.
Preference should be given to natural products. Eliminate foods that contain unnatural food additives.
You should not completely exclude fats, their lack slows down the absorption of vitamins involved in metabolic processes.
It is important to follow the diet, ie the daily meal should be at the same time.
Throw out fried food, replace it with cooked, baked or steamed.
Drink at least two liters of water a day.
Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, between which there should be light snacks.
Breakfast should be your highest calorie meal of the day and dinner the lightest.

Product selection

Adequate nutrition is a prerequisite for weight stabilization and maintaining good health. Therefore, the diet must be chosen correctly. To achieve maximum results in the weight loss process, it is necessary to completely eliminate foods rich in calories that contribute to the accumulation of fat:

Confectionery and flour products.
Chips.
Smoked meat, which includes sausages that contain a lot of spices, fats and excessive amounts of salt.
Instant porridge containing starch and various flavor enhancers.
Chocolate containing less than seventy percent cocoa.

Proper nutrition eliminates large amounts of salt, because it retains fluid in the body. Therefore, the consumption of salty foods should be limited.

For weight loss, you should give preference to low-calorie foods, foods that help improve digestion, break down fats and reduce appetite:

Olive oil helps remove toxins from the liver and quickly break down fats, it has the ability to reduce appetite.
Buckwheat helps fight hunger, improves digestion and lowers cholesterol.
Oatmeal satisfies hunger for a long time, stimulates the elimination of toxins due to the fibers included in the composition.
Ginger is known for its extraordinary metabolism-boosting properties, which is especially important for weight loss. It is used in many diets.
Hot spices, especially chili peppers. They stimulate sweating, which is an important factor in weight loss.
Garlic improves digestion and lowers cholesterol.
Small amounts of nuts help to lose weight, because they suppress appetite.
Dark chocolate with a cocoa content of more than seventy percent, which speeds up blood circulation. Chocolate should not contain additives: nuts, raisins, etc.
Honey reduces appetite and improves digestion.
Of the fruits, pineapple and kiwi, lemon and other citrus fruits stand out for their fat-burning properties, which also reduces appetite.
Vegetables are low-calorie foods rich in vitamins and minerals, as well as fiber.
Mushrooms prevent the formation of cholesterol and pure toxins.
Fermented dairy products, especially kefir, are necessary for cleansing the body and normalizing digestion.
Green tea speeds up metabolic processes.
A glass of red wine before a meal significantly reduces appetite.

Diet

Proper nutrition requires regular intake of the required amount of nutrients:

Proteins are needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
Carbohydrates are usually divided into simple (easily digestible) and complex (indigestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored in the form of fat. Complex carbohydrates found in fruits, vegetables and bread are good for the body.
Fats are needed for a good diet, but in a limited amount - the daily amount is not more than thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, lower cholesterol levels. Vegetable oils are a source of unsaturated fats. Animal fats, meat, fat increase cholesterol levels.
Vitamins stimulate metabolic processes and increase the body's resistance. Therefore, the diet should include fruits and vegetables. Vitamins A, B and C, which help in the absorption of food, are especially important for the normalization of body weight.

In addition, vegetables and fruits contain fiber - the most important component for cleansing the stomach and intestines of harmful substances, which is very important for weight loss.

Depending on the characteristics of the body and lifestyle, everyone needs a certain amount of calories, on average this amount is about 1, 300 calories a day. Based on daily calorie intake is determined:

The amount of protein is taken in the amount of two grams per kilogram of weight. For example, let's take a body weight of 60 kilograms and multiply by 2, we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - this is the daily intake of protein.
The amount of carbohydrates is calculated on the basis of 2, 5 grams per body weight, we get 150 grams. Multiply by four, because one gram of carbohydrate equals four, we get 600. In this case, the proportion of simple carbohydrates (sugar, honey) should not exceed ten percent.
Then we add the two amounts received - 480 and 600, we get 1080. That is the amount of protein and carbohydrates per day.
Based on a daily caloric requirement of 1, 300, fat has 220 calories, which is about 24 grams, because one gram of fat equals nine calories. This corresponds to the main rule for weight loss - the amount of fat should not exceed twenty percent of the daily calorie content.

It is not difficult to find out the caloric content of certain foods using special tables that can be found both on the Internet and in many cookbooks, but calculating the caloric content of various cooked dishes will be more difficult. To do this, you need to add up the caloric content of all the products that make up the dish. And calculate how many calories per serving.

To calculate the caloric content of ready-made porridge cooked in water, you need the amount of cooked cereals, for example, divide one hundred grams by three (number three is taken based on the fact that the mass of cooked cereals increases three times) and multiplied by the calorie content of one gramdry cereals.

Power plan for each day

The daily volume of calories is distributed throughout the day:

breakfast 25 percent;
lunch 30 percent;
dinner 20 percent;
snacks between meals 25 percent.

Breaks between meals should not be longer than four hours. So, if breakfast falls at 7: 00 and lunch at 13: 00, then the snack should be between ten and eleven. Afternoon snack should be no later than 16: 00, and dinner three hours before bedtime.

Menu for the week

Breakfast should include protein foods: boiled eggs or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. Apples or pears can be used as fruit.
Snack between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruit or dried fruit.
Lunch: soup, meat or fish, mushrooms, vegetables, bread.
Snack between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
Dinner: fish or vegetable casserole, poultry, cottage cheese, fermented baked milk, varennet, kefir or yogurt.

As an effective weight loss menu, designed for almost a week, you can use the method of separate diet, which differs in the separate use of protein and carbohydrates:

day: proteins (chicken, eggs, squid) and vegetables.
day: only proteins - meat, fish, cheese.
day: only carbohydrates - honey, fruits and vegetables, oatmeal, rice, pasta.
day: unloading - tea, vegetables.

Menu for a month

Monday

Breakfast: buckwheat porridge, vegetable salad, tea.
Lunch: chicken soup, vegetables, compote.
Dinner: vegetable salad, fish, bread, tea.
Between main meals: pear or banana, kefir, cottage cheese or yogurt.

Tuesday

Breakfast: cereals, yogurt, fruit.
Lunch: vegetable soup, baked fish with rice, vinaigrette, compote.
Dinner: lean meat, vegetable salad, tea.
Between main meals: cottage cheese with low-fat sour cream or yogurt.

Wednesday

Breakfast: oatmeal with apple, tea.
Lunch: cabbage soup, mashed potatoes, fish chops, juice.
Dinner: soup with meatballs without potatoes, vegetable stew, ham, tea.
Between the main meals: nuts - a few pieces, yogurt, fruit salad, cookies.

Thursday

Breakfast: casserole, toast, juice or tea.
Lunch: borscht, chicken cutlet, buckwheat, compote.
Dinner: chicken fillet, vinaigrette, tea.
Between main meals: apple, yogurt, walnuts, dried fruit.

Friday

Breakfast: rice porridge, dried fruit, tea.
Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
Dinner: vegetable salad, fish, yogurt.
Between main meals: kefir, banana, cottage cheese, cocoa.

Saturday

Breakfast: scrambled eggs, fresh vegetable salad, a piece of bread, tea with milk.
Lunch: vegetable soup, chicken, vinaigrette, compote or juice.
Dinner: beef stew with broccoli, juice or tea.
Between main meals: pineapple, yogurt, cottage cheese with sour cream.

Sunday

Breakfast: oatmeal, fruit, tea.
Lunch: buckwheat soup, meat, vegetables, juice.
Dinner: squid with vegetables.

Between meals: toast, unsweetened crackers, fruit or vegetable juice, fruit, yogurt or tea.

Fasting days

Fasting days are recommended for everyone to improve their health, regardless of whether weight control is needed. it allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. In order to prevent weight gain, fasting days are recommended to be applied twice a month. And for weight loss - once a week. Preferably the same day.

There are many types of fasting days. The most popular are:

Kefir diet. During this period, only kefir is used for food. Drink up to two liters in six doses during the day.
Diet with apples. Two kilograms of apples are eaten daily.
On fasting days of cucumbers, one and a half kilograms of cucumbers are used in five receptions.
Days of fasting with juices, volume about two liters. Vegetable juices are preferred.

Recipes for proper nutrition

Salads

Celery and cabbage salad. Ingredients: 4 stalks of celery, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (possible vegetable oil), lemon juice, parsley or dill. Mix chopped cabbage and celery, finely chopped cucumber and onion. Season with half a lemon juice and olive oil, stir and bring to a boil. Garnish with herbs.
Mushroom salad for weight loss. For cooking, you will need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper. Cook peeled champignons in salted water, chop finely. Season with pepper, pour vegetable oil and lemon juice, sprinkle with herbs.

Main meal

Bonn fat burning soup. For the soup, you need celery root, cabbage forks, four tomatoes, six small onions, three peppers, and spices as desired. Finely chop the vegetables, add water and cook until soft. Add spices and seasonings, instead of salt you can use soy sauce.
Beef with broccoli. Ingredients: 500 grams of beef, two onions, two carrots, 300 grams of broccoli, two peppers, salt, black pepper, flour. Cut the meat into small pieces, fry with onions and carrots until golden brown. Sprinkle with flour and water to cover the ingredients. Simmer over low heat for about two hours. Add chopped peppers and broccoli, season with salt and pepper and simmer for another half hour. Sprinkle with herbs before serving.

desserts

Fresh cheese casserole. 250 grams of young cheese, 1 tablespoon of sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons of semolina and 100 milliliters of milk. Mix the milk with the semolina, let it stand. Beat eggs with sweetener and salt. Mix all the ingredients, you can add berries or fruit if desired. Pour into a mold smeared with butter and sprinkled with semolina and place in an oven preheated to 35 degrees.
Baked apples with cinnamon and honey. Clean the apples from the core, and fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle with chopped walnuts on top. Place the finished apples in a baking dish. Fill with water until half of the apples are reached. Put in the oven preheated to two hundred degrees for 20 minutes.

How to supplement a proper diet

A healthy diet should contain sufficient amounts of vitamins and minerals. They especially miss the cold season. Therefore, it is necessary to take additional vitamin and mineral preparations.

An important condition for achieving results in the fight against excess weight is an integrated approach. This is not only a proper diet, but also an active lifestyle, regular walks in the fresh air, exercise, use of various massage methods. and weight loss baths.

Blitz Tips

Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach for eating.
It is best to do the exercise before breakfast.
The more thoroughly you chew food, the faster you will get full.
If you feel hungry, drink a glass of water, we often replace the usual thirst with the desire to eat something.
Of the fruits, bananas and mangoes are the most caloric, so it is better not to use them during the period of intensive weight loss.
Use soy sauce as a substitute for salt. It has the property of fast saturation.
Limit fried foods.
Don't forget the days of fasting.