Basics of proper nutrition: how to lose weight seriously and for a long time

What not to eat when you lose weight, a list of weight loss products, a healthy diet menu for a week and a month - find out here and become even more beautiful.

basics of proper nutrition

Beauty requires sacrifices, but you don’t always want to sacrifice them. The basics of weight loss foods are a lifestyle, not a one-time event. Today is a day on kefir, and tomorrow - one and a half kilos in one session - it's not good. The body perceives jumps in diet as a personal insult, accumulating fat reserves during the day of abstinence.

Principles of good nutrition

Good food is always varied. Mono-diets are only good for short-term use - a week at most, and then if you really need to lose weight fast.

A healthy diet is impossible without fruits and vegetables. Scientists have recently suggested increasing intake by 2-4 times because a person eats too much unhealthy food.

How to eat to lose weight? Partially. 4-6 times a day - food is more useful than twice and a lot. It is better to divide the portions into small portions, then the body will realize that it is eating regularly and will not accumulate excess fat.

How to start eating properly? Set a golden rule - drink water 30 minutes before or 30 minutes after a meal. This will dull the feeling of hunger, you will automatically switch to smaller portions, and at the same time you will cleanse the body of toxins.

Real weight loss products

real weight loss foods

Cereal-shaped cereals help the digestive tract to work better, saturate, have few calories. Rice, buckwheat, oatmeal, pearl barley are preferred.

Apples - are used to cleanse the body of toxins, because they have a lot of fiber and a rich vitamin composition.

Fish (especially fatty varieties of ocean fish: salmon, salmon, trout). Loaded with anti-aging antioxidants, it helps the brain work and is easily absorbed.

Strawberries and other berries are used as a cleanser. Include them in your weight loss diet. Strawberries have 3-5 more vitamin C than lemons and more iron than apples.

Garlic is known for diluting the blood and faster flow, ie it improves blood flow. From this, the cells are quickly saturated with nutrients.

Carrots are good for skin and eyes. There is a subtlety: carrots are eaten only with fat (for example, butter or cream). Beta-carotene with fats is perfectly absorbed, but not without them.

Good nutrition: it's time to eat

it is time to eat properly

If you want to lose weight instead of being hungry, set yourself a plan for when and what to eat. This will help you achieve regular meals and schedule reasonable portions throughout the day. Say no to dried sandwiches and chaotic snacks on the go.

Everyone’s schedule is different, so it’s unreasonable to advise everyone to eat at the same time. And again, the system can be adjusted over time to give you maximum comfort.

Eat in half an hour or an hour after waking up. During this time the digestive tract will have time to move, food will be easily absorbed.

Take 3-4 hour breaks between meals.

Don’t eat 3 hours before bed, especially if you have an evening workout. It is better to drink water or juice without sugar.

Allocate maximum calories in the first half of the day, plan an easier diet in the second half.

Elderly and debilitated people after surgery are recommended to eat at least 4 times a day, use more than a third of the calories for lunch, up to 15% for dinner.

What not to eat while losing weight

Everyone knows this list, but not everyone is ready to follow it. Cakes, sweets with sugar and flour, smoked, fried, spicy taboos are for weight loss. These dishes whet your appetite, you want to eat more and we are not talking about any schedule anymore. To stay within a healthy diet, you don’t need to tease your taste buds with unnecessary “snacks”. The less spice in a meal, the less you will eat it and you will not burden the body.

Proper nutrition, nutrition

proper diet for weight loss

Breakfast cereals without salt, steamed, cooked, roasted vegetables, cooked meat (not fried) (without crispy crust! ) - which will make the waist thin, the skin clean, and the self-esteem high.

What else is on the list of weight loss products:

  • Greens and salads.
  • Sugar-free pastries (diet biscuits).
  • Fermented milk products with a fat content of zero or 1%.
  • Sugar-free tea.
  • Vegetable and soup soups.

This is the foundation of good nutrition. If you make such a diet every day, a diet is not necessary.

Proper diet for weight loss: menu

There are hundreds of types of diets. To find your own, define a range of products that will become a pleasure for you, not a hell of a torment. Make a weekly diet based on them. The products should be useful, as we discussed above. We offer a version of a weight loss menu based on fresh cheese.

Mermaid is used in the diet of those who are obese:

  • lose weight on it,
  • is ​​easy to digest,
  • saturates well,
  • helps strengthen hair, teeth and nails.

Seasonal fruits and vegetables are added to the cheese, excluding grapes (it is too high in calories).

Fresh cheese diet for 3 days

Use only fresh and quality homemade cottage cheese. This is a main dish that is eaten without sugar (you can't master it that much). Cucumber, orange, other healthy vegetables and fruits are eaten between meals with fresh cheese. From drinks - freshly squeezed juice (but not on an empty stomach) and mineral water without gas, tea and coffee without sugar.

On such a diet you can lose 3-5 kg ​​per week. And if you’re lucky, even more so.

Healthy Eating Menu for the Week

pp menu in a month
  • Breakfast - porridge with cooked vegetables. Porridge should be changed every two days: oatmeal - barley-rice.
  • Afternoon snack. Sugar-free cottage cheese, greens.
  • Lunch. Cooked chicken breast, fresh vegetable salad with a tablespoon of olive oil.
  • Afternoon snack (after 3 hours). Salad of fresh or stewed vegetables without spices. 2-3 biscuits without sugar.
  • Dinner. A small portion of ocean fish, kefir.

Drink green tea, clean water and mineral water between meals. This 7-day menu will help you lose 5 to 8 kg.

Healthy eating menu for a month

By removing only unhealthy foods, including purified water in the menu and partly by eating, you will already achieve great results. If you choose the right weight loss menu, the effect will increase by another 2-3 pounds.

Track calories. People who have reduced their diet by only 300 calories a day, lose weight to 13 kg per year. Just follow a proper diet schedule.

How to make a menu in a month?

Choose 3-4 types of cereals that you use for cereals in the morning (exclude semolina). This is the most balanced diet for weight loss.

Choose seasonal vegetables - do not use greenhouse, as it may be nitrate. Buy the necessary products from grandma at the market: beets, carrots, potatoes - they are completely different from those sold in supermarkets.

Eliminate sugar from your diet - completely! And halve the amount of salt. This alone will help you lose extra inches from your waist and hips.

Choose a pool of drinks to drink: tea, coffee, purified water. Coffee - no more than 2-3 cups a day, preferably green tea.

The right diet for weight loss are fish and meat dishes. They are cooked 2 times a week, eaten in small meals and only cooked, baked or steamed.

Don't forget about weight loss foods like onions, garlic, basil. Add them to salads and cereals. This will help the body to unload quickly from the excess.

What fruits can you eat while losing weight? They should have two main properties: low calorie content and ease of absorption in the body. And almost every fruit is rich in vitamins. Orange, kiwi, lemon, cherry are very good on the daily menu.

Nutritional weight loss systems

nutritional weight loss systems

Diet menu for weight loss is compiled on the recommendation of a gastroenterologist or nutritionist. This will allow for a reasonable and timely adjustment of the diet.

Vegetarianism - no meat, and for vegans - fish, milk and butter. In such a system they lose weight quickly, however, in the first month you may feel bad about leaving toxins from the body. Meat proteins must be replaced with soy proteins, otherwise the cells will have no building material. This healthy daily diet is becoming a way of life with due care.

Separate meals - eat protein and carbohydrates separately, not together. Do not combine proteins and fats, sour fruits and starchy vegetables. No alcohol and the least salt. An excellent weight loss diet, however, is not suitable for those who have stomach ulcers and diabetes.

Meals 4 hours before bedtime. Not eating after 6pm is hard, but doable. On such a system, even very obese people lose 8-10 kg in 1-1, 5 months. Soon such a system becomes a habit and the body no longer seeks food at night. But you can drink water.

Healthy food for men and women - the difference in the menu

The main difference is the number of calories. If a woman, when she loses weight, needs at least 1500, then for a man - at least 2500 a day.

healthy food for men and women

Women have less muscle mass, which means they need less protein than men. By age 45, the situation had changed: men should reduce the amount of red meat, especially sausages with spices. But women need more natural meat products - this requires an increased amount of estrogen and the need for iron contained in meat.

Vitamin E, the minerals selenium and zinc are what must be included in a man’s diet after 35. Many of these trace elements are found in seafood, especially in oysters.

Women should prefer a menu with vitamins A, B6, E, folic acid. They contain legumes, cereals, ginger.

A healthy menu requires a reasonable approach, regularity and a clear goal. Then you will succeed.