Doctors, fitness trainers and nutritionists should follow the principles of proper nutrition for weight loss to answer all questions about safe weight loss for the body.They recommend the same system for maintaining your figure that helps you achieve any bodybuilding goals that a healthy diet is universal and that helps you understand that there is a healthy diet and you can achieve any bodybuilding goals with it.However, how can the general rules be adjusted to a specific goal, and should proper nutrition be considered as a strict diet with the prohibition of any deviation to the left?
What does proper nutrition mean for weight loss?
Losing weight without compromising your health and stress due to hunger is what a healthy diet gives you.Some people find it necessary to count portions and measure food, but after a few weeks of proper nutrition, a person learns to visually determine what to eat and how much.This system does not allow strict adherence to grams, so a minimal error in weight will not provoke stagnation.
The right ratio of proteins, fats and carbohydrates
Every food product is made up of nutrients and the main 3 are the most important - proteins, fats and carbohydrates.They are abbreviated as bzhu.The ratio of these elements in the daily diet is less than the total amount per day for body quality.According to nutritionists, if you violate these principles, you will not be able to burn fat while losing weight.
Proper nutrition for weight loss includes an individual calculation of the amount of each food and several basic principles related to it:
- CarbohydratesIt is the main food that provides 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 per kilogram of your weight.
- Oil- is also a very useful element, it is a source of vitamins and acids, which are mainly needed by the nervous system and the heart.For the normal functioning of the body, consumption of 1.1 g of fat is required for the available weight.
- Squirrel- The "building blocks" of your muscles.Some open sources recommend paying attention to them when losing weight, but the principles of proper nutrition to lose weight without harming the body refute this recommendation.A person without sports education should not eat more than 1 g (for 1 kg of net weight).
Daily calorie intake
The amount of food a person can eat in a day is determined by their basic metabolic rate.This indicator is calculated individually taking into account the following indicators:
- gender;
- weight;
- growth;
- age
However, the resulting number is not final if you decide to start losing weight or gaining weight.Also, physical activity is not taken into account - even a walk to work from home, that is, the door to bed implies the number of calories a person needs for life.According to the principles of proper nutrition, it is necessary to increase this indicator with the level of activity, then if weight loss occurs, the existing number should be reduced by 10-20%.
Principles of proper nutrition for weight loss
In addition to the above caloric and dietary nutrition standards, a healthy diet is based on several rules that you need to know and follow:
- Avoid fasting.
- Do not skip main meals.
- It's more filling than breakfast and lunch.
- Choose fresh vegetables rather than processed ones.
- Try not to use salt when cooking.
Weight loss products
Sweets should be one with luce and buckwheat is your best friend: how these women imagine the daily diet of a person who follows the principles of a healthy diet.However, a healthy menu is more diverse, and recipes for healthy dishes can even look worse than "harmful" ones and can look similar to their restaurants.
The number of allowed foods is much higher than the list of prohibited ones, and after changing your eating habits (mostly formed within 3 weeks), you will no longer be deprived.
What can you eat to lose weight?
The list of products that do not prevent the reduction of fat reserves is long enough for you to create the right menu for yourself during the month, almost without repeating yourself.Basically, food ideas are limited to the variety in grocery stores or home improvement stores.
Experts call completely dietary products:
- Cereals are a source of slow carbohydrates and B vitamins.Especially recommended: oatmeal, buckwheat, millet, pearl barley.
- Legumes are a clear vegetable protein.Peas, lentils and beans are ideal for weight loss, but it is better to rely on peas.
- Eggs - up to 2 per day, yolk and if up to 4, only white.
- Vegetables contain fiber, that is, dietary fiber.Even potatoes are allowed, but their consumption is reduced.
- Fruits and dried fruits are an excellent substitute for factory-made sweets.
- Milk - minimal, lactose free to prevent calcium deficiency.
- Fermented dairy products - Be careful, in the evening, yogurts will be only natural.
- Sharp cheese is preferably low-fat, but you don't need to look for low-fat.
- Cheese is mostly hard.
- Honey, nuts.
- Vegetable oil - preferably olive, up to 30 ml per day.
What to avoid in losing weight
The main enemies of numbers and factors that interfere with weight loss are saturated fats and fast carbohydrates.
It's ideal to completely eliminate them from your diet when losing weight, but proper nutrition is not a diet of lettuce leaves and chicken breast.
You are not forbidden to indulge in ice cream (simple carbs, milk sugar), chocolate (simple carbs) or even French fries (saturated fat), but you should, but these are:
- get acquainted with the daily calorie requirement;
- Rarely on the menu and not before bedtime.
Proper nutrition for weight loss includes an emphasis on healthy foods, so it is recommended to remove from the diet as much as possible:
- Sausages and their "relatives" - Wieners, bacon, etc.
- Sugar (pay attention to the composition of products);
- mayonnaise;
- sweet;
- bread
Diet plan for weight loss
In addition to the permitted and prohibited foods, there are several points to consider 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 this is done without oil in a special non-stick frying pan.You can:
- cook;
- to cook;
- cook in a double boiler;
- stew;
- Cook on the grill.
How many times a day to eat
A constant feeling of hunger, even if you urgently need to lose weight, is not something that promotes proper nutrition to lose weight.If you follow the above principles of BJU balance, you will not be hungry, since carbohydrates will provide the desired degree of satiety.However, in addition to this, it is important to strictly follow the eating regimen, which will help to get rid of the desire to chew something.
According to nutritionists, the right diet is eating up to 6 times a day.But this number 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 there is a snack with vegetables, a new "dose" of the body should be given after 2 hours.
- According to the rules of healthy eating, it is advisable not to have a long (more than 4 hours) interruption in the menu in order not to cause a single drop in sugar, which leads to an insulin spike and a slowdown in metabolism.
Service for proper nutrition to lose weight
Do you eat your fill or feel hungry after a meal?A question that promotes the majority of women who take the scales before eating.For some, weight loss causes them to downsize to ridiculous sizes that cause breakouts.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, and at the same time you do not suffer excessively.
Follow these rules:
- The amount of chicken or fish meat per serving should be 100-150 g, visually no more than the size of a palm.
- The volume of grain and pasta is a handful in a palm, that is, 50 g or a little more.
- You need to eat a lot of vegetables, so their portion is handfuls with their step (the food is broken down).
- It is recommended to associate the correct serving size with the daily calorie content: Do not exceed 400 kcal for the main meal and 400 kcal for a 200 kcal snack.
Compliance with the drinking regime
Some women and men appreciate the importance of water in the diet, especially when losing weight.Some people interchange the concepts of "drink" and "tea" or "coffee" or "coffee", but the drinking regimen is not fat-burning, but necessary for weight loss.Failure to comply with the correct drinking regime leads to lymph, blood thickening, dehydration, swelling, poor skin tone and deterioration of well-being.
Basic recommendations on what and how to drink for proper weight loss:
- A glass of water before a meal should be on your menu.
- Each cup of coffee should be compensated with 0.6 liters of clean water, because ... this drink causes dehydration.
- Juices, compotes and other drinks are food;They do not count as a regime.
- Forget the 2-liter rule: the optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
Balanced nutrition suitable for weight loss - Menu
To understand the method of drawing up a daily diet, a menu for losing weight without going through starvation is offered below.This scheme can be expanded by adding more snacks with vegetables / fruits, cheese, nuts.
Approximate 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 greens.
- Lunch.Chicken broth with vegetables, a piece of boiled chicken.
- Afternoon snack.Canned red bean, bell pepper and cucumber salad.
- Lunch.Scoop baked with asparagus and oranges.