The formation of overweight is influenced by the rate of metabolic reactions, which is an individual characteristic of a person, as well as by diet. Slow metabolism, combined with poor nutrition, causes fat accumulation, which harms not only the figure but also the health of the whole body. You can normalize metabolic processes by properly balancing your diet and eliminating foods that are harmful to the body.
Rules for a healthy diet for weight loss
- The main rule of a healthy diet for weight loss is not starvation, but a balanced diet. Fasting can lead to dramatic weight gain. This example is often seen after many diets.
- You can't overeat. Excess food causes obesity.
- You should not drink food. It is best to drink water twenty minutes before eating.
- Preference should be given to natural products. Eliminate foods that contain unnatural supplements.
- You should not completely exclude fats, their absence slows down the absorption of vitamins involved in metabolic processes.
- It is important to follow a diet, ie daily meals should be at the same time.
- Eliminate fried foods, replace them with cooked, baked or steamed foods.
- Drink at least two liters of water a day.
- Eat at least five times a day: breakfast, lunch, dinner - these are the main meals, among which there should be snacks.
- Breakfast should be the most caloric meal of the day, and dinner should be the lightest.
Product selection
Adequate nutrition is a prerequisite for stabilizing weight and maintaining health. Therefore, the diet must be chosen correctly. To achieve maximum results in the weight loss process, it is necessary to completely eliminate high-calorie foods that contribute to the accumulation of fat:
- Confectionery and flour products.
- Chips.
- Smoked meats, which include sausages containing a lot of spices, fat 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, as salt retains fluids in the body. Therefore, you should limit the consumption of salty foods.
To lose weight, you should give preference to low-calorie foods, foods that help improve digestion, break down fat and reduce appetite:
- Olive oil helps remove toxins from the liver and the rapid breakdown of fats, has the ability to reduce appetite.
- Buckwheat helps to suppress hunger, improve digestion and lower cholesterol.
- Oatmeal satisfies hunger for a long time, promotes the elimination of toxins due to the fiber included in the composition.
- Ginger is known for its remarkable metabolism-boosting properties, which are especially important for weight loss. Used in many diets.
- Hot spices, especially hot 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 as 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 are especially distinguished by their fat-burning properties, which also reduce appetite.
- Vegetables are low-calorie foods rich in vitamins and minerals, as well as fiber.
- Mushrooms prevent the formation of cholesterol and cleanse toxins.
- Fermented dairy products, especially kefir, are needed to cleanse the body and normalize 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 necessary 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 digested quickly and stored as fat. The complex carbohydrates found in fruits, vegetables and bread are good for the body.
- Fat is necessary for good nutrition, but in limited quantities - the daily dose is not more than thirty grams. Fats are saturated and unsaturated - normalize metabolic processes, lower cholesterol levels. Vegetable oils are a source of unsaturated fats. Animal fats, meat, lard raise 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 are especially important for normalizing weight, as they help digest food.
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 1300 calories per 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, take a body weight of 60 kilograms and multiply by 2, we get 120 grams. Multiply by four, because 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 of body weight, we get 150 grams. Multiply by four, because one gram of carbohydrates is equal to four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should be no more than ten percent.
- Then we add the two amounts received - 480 and 600, we get 1080. This 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, since one gram of fat equals nine calories. This corresponds to the basic rule of weight loss - the amount of fat should not exceed twenty percent of daily calories.
It is not difficult to understand the caloric content of individual foods with the help of special tables, which 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 the caloric content of all the products that make up the dish. And calculate how many calories per serving.
To calculate the calorie content of ready-made porridge prepared in water, you need the amount of cooked cereals, for example, divide one hundred grams by three (the number three is taken based on the fact that the mass of cooked cereals increases threefold)and multiplied by the caloric content of one gram of dry cereal.
Energy plan for each day
The daily amount of calories is distributed during the day:
- breakfast 25 percent;
- lunch 30 percent;
- dinner 20 percent;
- snacks between meals 25 percent.
Breaks between meals should not exceed four hours. So, if breakfast falls at 7: 00 and lunch at 13: 00, then breakfast should be between ten and eleven. Afternoon breakfast 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 from fruits.
- Breakfast 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.
- Breakfast between lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
- Dinner: fish or vegetable casserole, poultry, cottage cheese, fermented baked milk, varenets, kefir or yogurt.
As an effective weight loss menu for almost a week, you can use the method of separate eating, which is characterized by the separate use of protein and carbohydrates:
- day: protein (chicken, eggs, squid) and vegetables.
- day: only protein - meat, fish, cheese.
- day: only carbohydrates - honey, fruits and vegetables, oats, 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 the main meals: pear or banana, kefir, cottage cheese or yogurt.
Tuesday
- Breakfast: cereals, yogurt, fruit.
- Lunch: vegetable soup, roasted 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 cakes, 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: cottage cheese casserole, toast, juice or tea.
- Lunch: borsch, chicken cutlet, buckwheat, compote.
- Dinner: chicken fillet, vinaigrette, tea.
- Between main meals: apple, yogurt, nuts, dried fruits.
Friday
- Breakfast: rice porridge, dried fruit, tea.
- Lunch: vegetable soup, goulash with mashed potatoes, vegetable salad, juice.
- Dinner: vegetable salad, fish, yogurt.
- Between the main meals: kefir, banana, cottage cheese, cocoa.
Saturday
- Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, tea with milk.
- Lunch: vegetable soup, chicken, vinaigrette, compote or juice.
- Dinner: beef stew with broccoli, juice or tea.
- Between the 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 biscuits, fruit or vegetable juice, fruit, yogurt or tea.
Days of starvation
Fasting days are recommended for everyone to improve their health, whether or not weight control is needed. this allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. To prevent weight gain, fasting days are recommended twice a month. And for weight loss - once a week. Preferably on 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. Up to two liters a day are drunk in six doses.
- Apple diets. Two kilograms of apples are eaten a day.
- On cucumber fasting days, one and a half kilograms of cucumbers are used in five doses.
- Fasting days with juices whose volume is 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 (possibly vegetable oil), lemon juice, parsley or dill. Combine chopped cabbage and celery, finely chopped cucumber and onion. Season with juice of half a lemon and olive oil, stir and allow to steam. 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. Boil peeled mushrooms in salted water, chop finely. Season with black pepper, pour oil and lemon juice, sprinkle with herbs.
Main dishes
- Bonn fat burning soup. For the soup you need celery root, cabbage forks, four tomatoes, six small onions, three peppers, salt and spices as desired. Finely chop the vegetables, add water and cook until soft. Add spices and seasonings, soy sauce can be used instead of salt.
- Veal with broccoli. Ingredients: 500 grams of beef, two onions, two carrots, 300 grams of broccoli, two peppers, salt, 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. Cook over low heat for about two hours. Add the chopped peppers and broccoli, season with salt and pepper and simmer for another half hour. Sprinkle with herbs before serving.
desserts
- Cottage cheese casserole. 250 grams of cottage 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 for a while. Beat eggs with sweetener and salt. Mix all the ingredients, if desired, you can add berries or berries. Pour into a greased and sprinkled with semolina form and place in a preheated oven for 35 minutes.
- Baked apples with cinnamon and honey. Peel the apples, fill the resulting cavity with a mixture of half a teaspoon of honey and the same amount of cinnamon. Sprinkle with chopped nuts on top. Put the finished apples in a baking tray. Fill with water until half of the apples are reached. Put in an oven preheated to two hundred degrees for 20 minutes.
How to supplement proper nutrition
A healthy diet should contain enough vitamins and minerals. They are especially scarce during the cold season. That is why you need to take extra vitamin and mineral supplements.
An important condition for achieving results in the fight against excess weight is an integrated approach. This is not only proper nutrition, but also an active lifestyle, regular walks in the fresh air, exercise, use of various massage methods. and baths for weight loss.
Blitz tips
- Drink a glass of water every morning, half an hour before breakfast. This will prepare the stomach for eating.
- Exercise is best done before breakfast.
- The more thoroughly you chew the food, the faster the sieve will come.
- If you feel hungry, drink a glass of water, we often confuse 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 periods of intense weight loss.
- Use soy sauce as a salt substitute. It has the property of fast saturation.
- Limit fried foods.
- Do not forget about the days of fasting.