Doctors, fitness instructors, and nutritionists advise all questions about safe weight loss for the body to adhere to the correct nutritional principles 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 you can achieve your body building goals with it.However, how can general rules be adjusted to specific goals and should proper nutrition be considered a strict diet with a ban on deviations to the left?
What is proper nutrition for weight loss?
Losing weight without compromising your health and stress due to hunger is what gives you a healthy diet.Some people are intimidated by the need to count the number of portions and weigh food, but after a few weeks of proper nutrition, a person learns to determine with his eyes what he can eat and how much.This system does not imply strict adherence to grams, so minimal errors will not lead to weight stagnation.
The right ratio of protein, fat and carbohydrates
Every food product consists of nutrients, and the basis consists of the 3 most important - proteins, fats and carbohydrates.They are abbreviated as bzhu.The ratio of these elements in the daily diet for the quality of the body is no less important than the amount of food every day.According to nutritionists, the issue of BJU balance should be placed in the forefront, because if you violate these principles, you will not achieve fat burning when losing weight.
Proper nutrition for weight loss involves the individual calculation of the amount of each nutrient and some basic principles related to this:
- Carbohydratesis the main nutrient that supplies the body with energy, so it should take half of the daily plate or a little more.When calculated individually, the amount of protein per day is 4 g for every kilogram of your body weight.
- Fat- is also a very useful element, which is a source of vitamins and acids needed by the nervous system and the heart.For normal body function, the consumption of 1.1 g of fat per kilogram of body weight is required.
- Squirrel- the "building blocks" of your muscles.Some open sources advise focusing on them when losing weight, but the principles of proper nutrition to lose weight without damaging the body refute this recommendation.A person who does not have sports training should not 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 their basal metabolic rate.This indicator is calculated individually, taking into account the following indicators:
- gender;
- heavy;
- growth;
- age.
However, the numbers produced are not definitive if you decide to start losing or gaining weight.It also does not take into account physical activity - even walking from home to work, that is, it implies the number of calories needed by a person who sleeps with a bedridden.According to the principles of proper nutrition, it is necessary to multiply this indicator by the level of activity, and then, if weight loss is planned, reduce the existing number by 10-20%.
Proper nutrition principles for weight loss
In addition to the calorie and nutrition standards mentioned above, a healthy diet is based on some rules that you should know and follow:
- Avoid fasting.
- Do not skip main meals.
- Breakfast and lunch are more filling than dinner.
- Give preference to fresh vegetables instead of thermally processed ones.
- Try not to use salt when cooking.
Weight loss products
Sweets are a must, and buckwheat with salad 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 more varied, and recipes for healthy dishes may not look worse than "dangerous" ones and can be compared to the appearance of restaurants.
The number of allowed foods is much higher than the prohibited list, 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 long enough for you to create the right menu for yourself for the month, almost without repeating yourself.Mostly, meal ideas are limited by the variety of grocery stores or the skills of the housewife.
Experts call real nutritional products:
- Cereals are a source of slow carbohydrates and B vitamins. Especially recommended: Oatmeal, Buckwheat, Millet, Pearl Barley.
- Beans are a light vegetable protein.Chickpeas, lentils, and beans are great for weight loss, but it's better not to lean on peas.
- Eggs - up to 2 a day, if with yolk, and up to 4, if only white.
- Vegetables contain fiber, which is dietary fiber.Even potatoes are allowed, but the amount of consumption is reduced.
- Fruits and dried fruits are excellent substitutes for factory-made sweets.
- Milk-minimum to prevent calcium deficiency, lactose-free.
- Fermented Milk Products - Carefully, in the evening, yogurt will only be natural.
- Cottage cheese is preferably low-fat, but it is not necessary to look for low-fat.
- Cheese is mostly hard.
- Honey, peanuts.
- Vegetable oil - preferably olive, up to 30 ml per day.
What to avoid when losing weight
The main enemy of figures and factors that interfere with weight loss are saturated fats and fast carbohydrates.
It is ideal to completely eliminate them from your diet during weight loss, but proper nutrition is not a diet of lettuce and chicken breasts.
You are not prohibited from indulging in ice cream (moderate carbohydrates, milk sugar), chocolate (moderate carbohydrates) or French fries (saturated fat), but they should:
- meet daily calorie requirements;
- introduced into the menu rarely and not before bedtime.
Proper nutrition for weight loss involves an emphasis on healthy foods, so it is recommended to eliminate as much as possible from the diet:
- sausages and their "relatives" - wieners, bacon and so on;
- sugar (note the ingredients of the product);
- mayonnaise;
- sweet;
- Baking.
Diet plan for weight loss
In addition to permitted and prohibited foods, there are a few things you should think about when planning your daily diet:
- type of heat treatment;
- portion size;
- meal frequency;
- Drinking regime.
How to prepare healthy food
The number of recipes for healthy dishes is slightly less than the standard, 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 is done without oil, in a special non-stick pan.You can:
- cook;
- burn;
- cook in a double boiler;
- boiled;
- Cook on the grill.
How many times a day do you eat?
Constant hunger is not something that promotes proper nutrition for weight loss, even if you need to lose weight immediately.If you follow the principles of BJU above, you will not starve, because carbohydrates will provide the desired level of satiety.However, in addition to this, it is important to adhere to the eating regimen, which will help eliminate the desire every minute to chew something.
According to nutritionists, the right diet is to eat up to 6 times a day.However, this figure is determined individually:
- If you eat a portion of meat, satiety can last up to 4 hours, and the product will also take a long time to digest.
- If you have a light meal with vegetables, after 2 hours the body needs to be given a new "dose" of food.
- According to the rules of healthy eating, it is advisable not to take a long time (longer than 4 hours) in the menu, so as not to trigger a drop in sugar, which will lead to insulin spikes and a slowdown in metabolism.
Serving sizes for proper nutrition for weight loss
Do you eat filling or feel hungry after eating?A question that plagues most women who take their scale before cooking.For some people, weight loss cannot be reduced by reducing portions to ridiculous sizes, which creates damage, because satiety does not occur.Doctors do not agree with this policy - even for weight loss, 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 your stomach, but also do not experience overeating.
Follow these guidelines:
- The amount of chicken or fish per meal is 100-150 g, visually it should not exceed the size of your palm.
- The amount of cereals and pasta is a handful that crawls into the palm of your hand, which is 50 g or a little more.
- You need to eat a lot of vegetables, so the portion is cut palm (food cut).
- It is advisable to coordinate the correct portion size with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for snacks.
Compliance with the drinking regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people replace the concept of "drink" and "tea" or "coffee", but the drinking regimen is pure, still water, which does not actively burn fat, but is necessary for weight loss.Failure to adhere to the correct drinking regimen leads to lymph stagnation, thickening of the blood, dehydration, swelling, poor skin tone and deterioration of well-being.
The main recommendations on what and how to drink for proper weight loss:
- A glass of water before a meal is a must-have element of your menu.
- Each cup of coffee must be compensated with 0.6 liters of clean water, because ... this drink causes dehydration.
- Juice, compote and other drinks are food;They do not depend on the regime.
- Forget the 2 liter rule: The optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
Proper balanced diet for weight loss - Menu
To bring understanding to the method of composing a daily diet, a menu for weight loss that does not cause hunger is suggested below.This scheme can be expanded by adding 1-2 snacks with vegetables/fruits, cheese, nuts.
Estimated Daily Nutrition Program:
- breakfast.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- Snack.Whole grain bread, hard cheese (up to 40 g), a bunch of vegetables.
- Have dinner.Chicken soup with vegetables, a piece of boiled chicken.
- Afternoon snack.Canned red bean, bell pepper and cucumber salad.
- Have dinner.Bake blobs with asparagus and oranges.