How to lose weight with proper nutrition?

The importance of proper nutrition for weight loss cannot be overestimated. You need to get used to healthy, healthy food without torturing yourself with endless diets and hunger strikes. Just know the principles of nutrition and understand which foods you need to eat and which are better to forget forever. We will talk about the fundamentals for losing weight with proper nutrition and food preparation methods in this article.

Nutritional guidelines for weight loss

The menu for losing weight must be varied - then the body will receive the necessary nutrients, vitamins and trace elements in sufficient quantities. But it must also be tasty, because the constant stress of hunger and boredom of monotonous and tasteless food benefits neither the psyche nor the body.

Basic principles

Before entering the menu, you need to understand the principles of healthy eating.

  • Eat small and frequent

    It is best to divide your entire daily diet into 5 meals and eat at the same time. The last meal should be taken 2-3 hours before bedtime. This system prevents the body from starving - which means that you will not overeat. Fractional nutrition for weight loss is irreplaceable.

  • Give up fast food

    Ready meals are extremely high in calories, contain a lot of preservatives, colors and artificial flavors that give them an appetizing smell and taste, as well as greasy sauces orspicy. In fast food outlets, hundreds of servings are made with the same burnt oil, which contains carcinogens. If you still have doubts, think about it - a standard hamburger set, a glass of coke and a sachet of fries has 1200-1400 calories, which is almost the daily norm, but at the same time there are no vitamins, healthy fibers in such a dinner. and almost no protein.Products for proper nutritionSaturated fats and simple carbohydrates are abundant.

  • Chew your food well

    Experiments have shown that chewing food about 40 times can help you lose some weight without changing your eating habits. And when combined with a healthy diet, such a simple trick produces truly amazing results. Chewed foods are easier to digest. In this case, we eat much more slowly and the brain receives a signal of satiety over time, which eliminates the risk of overeating.

  • Drink water

    Water is a catalyst for all vital processes. Two liters of drinking water a day helps to speed up metabolism, remove toxins over time and prevent fluid retention - that is, edema. Water does not include tea, coffee, juices and other drinks: for example, black tea and coffee, on the contrary, dehydrate the body, while fruit juices and drinks contain sugar. This does not mean that you should not drink juice, it is just that, for the body, juice is more food than liquid.

What can you eat while losing weight?

Protein products

Protein-rich foods require more energy to break down. These foods quickly relieve hunger and help maintain muscle mass.

Whey protein, meat, fish and chicken are rich in protein. Consume 0. 7 grams of protein per pound of body weight if you want to burn fat and build muscle.

Table of protein food options that are acceptable during weight loss:

Lean Meat Meat and offal, broth. Rabbit, lean pork ham, without skin
Birds Turkey, chicken, offal, natural poultry ham
Fish Low to medium fat - red mullet, sole, mackerel, pollack, cod, tuna, hake.
Seafood Squid, crab, shrimp, mussels and more
Egg Any

Fermented dairy products

This food contains calcium, proteins, vitamins A, D and the entire line of group B. These elements will provide the necessary energy for the whole day and help in building muscle mass. Sour milk also helps to improve the functioning of the digestive tract.

Create a rule of drinking 100 ml of fresh biokefir at night, about an hour before bed.

Show dairy products like kefir, cottage cheese, plain yogurt without additives and sugars, low-fat cheese andHealthy weight loss foodsyogurt on your menu.

Vegetables and fruits

Did you know that water helps you lose a few extra pounds? When you eat water-rich foods, glucose digestion slows down and you feel full for a long time.

When you're hungry, eat raw vegetables. These are the best low-calorie foods. A cup of raw vegetables or a green salad contains less sugar than 1 piece of fruit. This is not a complete list of such good products.

Complex carbohydrates

The best porridges to lose weight are oats, buckwheat and barley. Oats contain soluble fiber, which takes a lot of energy to decompose. This burns a lot of calories and increases metabolism. A plate of oatmeal topped with fruit or almonds is a good way to start your day.

Polyunsaturated fats and acids

Polyunsaturated fats have long been proven to promote weight loss. These substances normalize blood sugar levels, lower cholesterol and speed up metabolism. To lose those extra pounds, you need to include foods high in these essential fats in your diet.

Nuts are saturated with fatty acids. So, before you leave the store, buy 100 or 200 grams.

Rich in fatty acids and exotic fruits - avocado. It can be consumed in the morning and at night. This product contains an important element - the natural amino acid L-carnitine. It also speeds up metabolic processes, promotes fat burning and protects the cardiovascular system from malfunction.

What not to eat while losing weight?

Sugar is the enemy of weight loss

You can often hear from a woman that she has a very poor diet, but that something interferes with the success of weight loss. Often in the diet of these women are food - the enemies of weight loss.

Sugar

Sugar is at the top of the enemy list due to its rapid conversion to fat. By consuming sugar, you can say goodbye to your slim waist. Therefore, it is worth giving up drinks to which sugar is added.

Soft drinks and sugary juices

Avoid consuming extra calories with liquids. Taking into account that, on average, such drinks contain fifty calories per hundred milliliters, the use of a glass will add an average of one hundred and fifty kilocalories to the daily diet. You can eat a good salad.

High-fat dairy products

There is no difference if you replace kefir with standard fat, with one percent or completely fat-free.

Likewise, you should replace whole milk with one in which the fat mass fraction does not exceed one and a half percent. And the calorie content of cottage cheese, cheese and yogurt must be minimal.

Fatty meats

Meat must be present in the diet, as it is an irreplaceable source of protein. However, it is better to choose chicken breast instead of leg and lean meat instead of very fat pork. Only lean meat should be eaten.

Sweets used with tea

Most women are used to drinking tea with sweets. On average, waffles, cookies, sweets or dryers have between three hundred and fifty to four hundred and fifty calories, which significantly interferes with the success of the weight loss process.

Sauces

Even if you eat a small amount of food, but at the same time combine it with mayonnaise, ketchup and other high-calorie sauces, the fat and calorie content of this dish will increase several times.Harmful fast foodYou must completely eliminate all sauces from your daily diet.

Fast food

A hamburger can contain up to six hundred and fifty calories, which is more than half the diet of a girl who decided to lose weight.

Nuts

The benefits of nuts cannot be denied. However, they contain a lot of fat and, if consumed daily, can slow down or interrupt the weight loss process.

Dried fruits

One of the healthy foods, but with a high calorie content, is dried fruit, the use of which should be limited in the diet.

Pastry

Pancakes, cookies, cakes, bread and other products made from flour contain a lot of simple carbohydrates, which are converted extremely quickly into fat cells. It is necessary to exclude all flour products from your diet.

Calculation of the daily caloric content of products consumed

Daily calorie intake is the ideal amount of calories consumed each day to maintain fitness and health. Therefore, if the food consumed is very high in calories, there is a greater risk of gaining extra pounds, but if there are not enough calories in the daily diet, you can harm your body.

There are many different formulas for calculating your daily calorie intake. For example, according to one of these formulas, your weight in kilograms should be multiplied by 14 (for women) or 15 (for men) and then divided by 0. 453. The result will be the ideal number of calories formaintain that weight.

Another formula for calculating daily caloric intake takes into account a person's weight, age, height. To find out your daily caloric intake using this formula, you need to add your weight in kilograms multiplied by a factor of 9, 6 with your height in centimeters multiplied by a factor of 1, 8, add the number 655 and then subtract yourage in years multiplied by 4. 7:

655 + 9, 6 * (weight in kg) + 1, 8 * (height in cm) - 4, 7 * (age in years).

This result is the daily caloric requirement at rest. If you need to calculate the daily caloric intake necessary to maintain the weight in different loads, you will need to make a small adjustment to the result. For example, you need to multiply the result by a factor of 1, 38 if a person does physical exercise at least once a week or does morning exercises every day.

The result of calculating the daily caloric intake should be increased by a factor of 1, 55 if the number of sports activities is 3 to 5 times a week. If training is performed more frequently, 5-6 times a week, a coefficient of 1, 73 should be applied. If you need to lose the existing weight, then the results obtained in each case should be reduced by 20%.

Healthy nutrition menu for weight loss

List the products. It should include:

  • brown bread;
  • lean meats (meat, rabbit, chicken, turkey);
  • seafood and lean fish;
  • mushrooms;
  • eggs;
  • fermented dairy products with a low percentage of fat;
  • fruits and vegetables;
  • Cereals
  • and durum pasta;
  • nuts, seeds and nuts (in limited quantities).
Girl drinking water

Water in the right diet

The fluid leaves the body constantly. Every day we lose more than half a liter of water with our breath. The total loss of fluids through sweating and natural excretion is about two and a half liters.

Therefore, nutritionists recommend, regardless of the diet, to consume from a liter and a half of liquid per day (a certain amount is compensated by other sources - food, air, etc. ). In that case, it is better to use ordinary drinking water than tea, coffee, juice and any other drinks.

Water must be consumed according to these rules:

  • Increase your daily water intake to a normal level, gradually half a glass a day.
  • It is better to use filtered water, not boiled water. Mineral water and other carbonated drinks are not considered substitutes. Jams and juices are also best substituted for eating fruit.
  • Contrary to popular belief, strong tea and coffee contribute to dehydration. Proper nutrition implies a total rejection of them. Better to drink unsweetened green tea or weak herbal teas.
  • Revealing the body's need for water is simple: you need to pay attention to the naturally excreted fluid. Proper nutrition ensures its transparency. Dark urine with a pungent odor indicates that you need to increase the amount of clean water in the diet.
  • Water at room temperature is best. Very cold or hot water can cause stomach cramps and slow digestion.

Food preparation methods

It is a complete science to cook products so that they retain their beneficial properties and reveal interesting flavor notes.

Cooking food

Cooking

The most classic way to prepare dietary meals is by boiling. To keep food healthy with this method of preparation, it is important not to overcook the dish.

Boiling has been shown to reduce the caloric content of food. The exception is starchy vegetables, which are best cooked in the diet (potatoes, corn).

Keep the vegetables slightly crispy while cooking. If digested, they will lose all useful components.

Sauteed

The main thing is not to use additional fats during cooking. If you can't do without it, use low-fat sour cream.

The ideal braising process takes place over low heat and it is also important that the heat is evenly distributed on the bottom of the pan (or other utensil).

Bake

Again, the main rule is not to use additional fats, otherwise the food will be rich in calories.

Note that food in the oven is never tasteless. The main thing is to give products the opportunity to brown. Remember, if you are going to roast meat, for example, be sure to open the foil or mango 15 minutes before cooking. This will give the dish a delicious crust.

Frying

It is allowed to eat fried foods in the diet. The main thing is that it should be cooked without oil. In fact, the fact that the oil increases the caloric content of certain products is dangerous for the figure.

The best frying option is the grill. This is especially true for cooking meat or fish.

Conclusions, recommendations from nutritionists

Proper nutrition is the main foundation for successful weight loss. Follow simple tips, give up unhealthy foods for weight loss, introduce more healthy foods to your diet, create your own weekly menu and stick to it - and the result won't be long in coming!