Nutritionists recommend not putting a lock on the refrigerator, you just need to put the right food there.Yes, you can't do without some restrictions when losing weight, but the menu for the week can and should be changed.It is enough to slightly change your usual eating pattern.
Many important parameters for weight loss and diet:
- age;
- a person's initial weight;
- metabolic rate;
- the presence of chronic diseases;
- State of the body (for example, hormonal disorders, postpartum or postoperative, monthly cycle, etc.).
General points of proper weight loss and basic rules of nutritionists
The basic rule offered by nutrition to everyone who wants to lose weight is to give up the suffering of dieting and start losing weight gradually without effort or sacrifice;This is important for both women and men.
As soon as you wake up from sleep, you need to drink a glass of plain warm water.It will wash the digestive tract, finally awakening the body, starting the metabolic process and intestinal function.After water, about half an hour should pass before breakfast.It will be ideal if at this time you are doing breathing exercises or any exercises.
When losing weight, it is very important to maintain a proper water regime.
You need to drink at least 2 liters of clean water every day.This will stimulate the fat burning process.
Almost no one succeeds in switching to proper nutrition all at once.Starting, it is enough to reduce the consumption of food at each meal a little, by 100-200 kilocalories.In addition, it is important to reduce both the calorie content and the size of the usual servings.
What does this look like in practice?For example, your typical breakfast is fried eggs and sausage.Instead of sausage, you can take low-calorie ham from chicken breast, or better, boiled and thinly sliced chicken breast yourself.It is better to fill not with several whole eggs, but with 3-4 whites (without yolks).
In this case, your breakfast portion will not change in volume, and the calorie content will be halved.And if you gradually begin to reduce the amount of fat poured into the pan and reduce it to one drop of oil spread on the non-stick coating of the pan, then your breakfast will be 3 times less calories, and also cheap and healthy.
The same economic approach should be used to prepare all meals for 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 soup made from cabbage, zucchini, carrots, potatoes, etc.
If you can't radically change your meal, start gradually reducing the calorie content.For any soup, this is, first of all, the elimination of the frying process.All the vegetables previously fried according to the recipe (onions, carrots, beets) should now be put into the broth or cabbage without pre-treatment, directly raw, finely chopped.
No need to skimp on vegetables;The plant fiber they contain saturates for a long time, cleanses the intestines, is low in calories and has many beneficial properties.Therefore, there is no need to refuse food or reduce portions significantly.
The second course can be left as usual, only once again remove the oil for frying, or it is better to steam or boil it.The next step is to reduce the size of the meal by half and replace at least half of the meal with vegetables - boiled, fresh, baked without oil or grilled.This balanced and healthy approach ensures gradual weight loss.In addition, this is a relatively inexpensive way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to get rid of hunger, but not lead to a feeling of heaviness in the stomach.So, if you eat an apple or lettuce for dinner, then after 1 hour hunger will force you to go to the refrigerator.Therefore, for dinner, it is appropriate to prepare a protein dish that is light but full of some plant fiber (vegetables or fruits).
Important!Pregnant and lactating women should not follow the diet without a doctor's 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 - this is the second breakfast, afternoon snack and late dinner.Five or six times a day is the basis of a fractional regimen and, with the right approach, gives the best results for weight loss.
As a snack in the first half of the day, you can choose natural sweets:
- dried dates, prunes, dried apricots,
- dried apple slices,
- Unintentional endless nuts.
The second breakfast can be vegetarian and consist of one fruit.You can have a snack with cottage cheese or a slice of cheese.For a late dinner, an hour before going to bed, you can drink a glass of kefir or natural yogurt.In general, sugar-free fermented milk products are very effective during weight loss, and they are also very budget-friendly and low-cost options.
An important rule from nutritionists for weight loss: Do not eat too much, that is, do not eat until your stomach becomes heavy.You have to get up from the table when it seems like you could eat a little more until you're really full.This is what turns out not to be necessary.But you just have to stop yourself at first;Pretty quickly the body will get used to the normal amount of food, and you will no longer want to eat too much.
Everyone who loses 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 dark bitter chocolate bars 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What should be limited as much as possible in food and excluded are baked goods and fatty foods:
- white bread,
- cookie,
- muffins,
- Industrially produced confectionery products, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meat,
- fatty meat,
- lard
Menu for weight loss: Desired food
Proper weight loss does not happen in a short time, it is a long process.
Products that you definitely include in your menu will help with this.First of all, it is rational to include all food groups in the diet:
- Protein groups: Chicken, fish, beef, rabbit, dry beans (not hidden and not prepared), eggs, cottage cheese and other dairy products are suitable for weight loss.Cheese is also acceptable, but with restrictions.
- Carbohydrate Group: When losing weight, so-called complex carbohydrates are acceptable and even necessary.This is durum wheat pasta, cereal (gray is excellent), boiled potatoes (not fried).The diet should not be carbohydrate-free.
- Vegetable fiber: Any vegetables and fruits, baked (preferably), fresh or boiled.
- Fat Group: Many people who lose weight can not make the big mistake of completely eliminating fat from their diet.Without them, the body cannot function normally and its deficiency has an adverse effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed in the menu.The use of butter is limited to no more than 2-3 times a week.
Menu from a nutritionist for weight loss for a week
In order not to fail in the process of losing weight and follow all the rules, it is advisable to adhere to a strict weight loss menu.It is optimal to take a period of one week.In this way, you can buy the necessary products in advance and there will be no extraneous products in the refrigerator.Plus, you will know exactly what and when to eat.
1 day
- Breakfast: A portion of oats cooked in water with a piece of butter, a sandwich with cheese (you can put butter on the sandwich, not on the porridge).Drink of your choice (preferably green tea, compote).
- Lunch: Chicken noodle soup, two spoons of mashed potatoes, a piece of grilled breast.
- Dinner: Boiled vegetables, a second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, dressed with natural yogurt.
- Lunch: Mushroom soup with chicken soup, small wheat pumpkin muffins.
- Dinner: Steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and fruit.Cheese curd on a slice of wheat bread.
- Lunch: Vegetable soup with croutons or a slice of rye bread.
- Dinner: Vegetable salad, sandwich from a piece of light salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any natural sweetener for tea.
- Lunch: Fish baked in foil 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 on water with some nuts and dried fruit.Gluten free cheese sandwich.
- Lunch: Lean cabbage soup with sour cream, steamed meat cutlets, grilled vegetables.
- Dinner: Boiled sea fish with vegetable salad.
Day 6
- Breakfast: Toast with eggs and milk from a few slices of bran bread.
- Lunch: Cream of broccoli soup, boiled chicken breast, grilled vegetables.
- Dinner: Chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: Smoothie made from milk, banana, pear, 2 tbsp.A spoonful of oatmeal.
- Lunch: A piece of grilled fish, boiled green bean salad with egg.
- Dinner: Baked apples with honey and cinnamon.