Nutritionists advise not to put a lock on the refrigerator, you just need to put the right foods there.Yes, when losing weight, you cannot do without a number of restrictions, but the menu for the week can and should change.It is enough to change your usual eating habits a little.
A substance for weight loss and diet with many parameters:
- age;
- initial weight of a person;
- metabolic rate;
- the presence of chronic diseases;
- the state of the body (for example, hormonal disorders, postpartum or postoperative period, monthly period, etc.).
General points of proper weight loss and the main rule of nutrition
The main rule for anyone who wants to lose weight is to give up diet suffering and gradually lose weight or start losing weight without sacrifice;This is important for both women and men.
You should drink a glass of plain warm water as soon as you wake up.It will wash the digestive system, finally wake up the body, start metabolic processes and bowel function.After water, about half an hour should pass before breakfast.It would be ideal if you do breathing exercises or any exercise at this time.
After losing weight, it is extremely important to maintain a proper water regime.
You should drink at least 2 liters of clean water a day.This will push the fat burning process.
It can be said that almost no one succeeds in passing through proper nutrition at once.To begin with, it is enough to reduce food consumption by 100-200 kilocalories at each meal.Moreover, it is important to reduce both the total caloric content and the usual serving size.
What does this look like in practice?For example, your usual breakfast is fried eggs and sausage.Instead of sausage, you can buy low-calorie ham from chicken breast or better, boiled and thinly sliced chicken breast.It is better to fill it not with several eggs, but with 3-4 whites (without yolks).
In this case, your breakfast will not change in volume and the calorie content will be half.If you gradually start to reduce the amount of oil poured into the frying pan and reduce it to a drop of oil spread on the stick coating of the frying pan, your breakfast will be 3 times less caloric, and also cheaper and healthier.
A similar economical approach should be used to prepare all meals for both lunch and dinner.For the first course, instead of hodgepodge or butter cabbage soup, you can cook:
- Light vegetable soup with chicken broth,
- Lean Cabbage Soup,
- Cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your food to a healthy one, start by gradually reducing its calorie content.For any soup, this is primarily to eliminate the frying process.All vegetables (onions, carrots, beets) fried according to the recipe should be put into soup or cabbage soup without pretreatment, directly raw, finely chopped.
No need to skim over vegetables;Plant fibers have been known for a long time to cleanse the intestines, cleanse the intestines and have many beneficial properties.Therefore, there is no need to refuse food or significantly reduce portions.
The second courses can remain as usual, it is better to remove the oil for frying only once or to steam or boil.The next step would be to cut the serving size in half and replace at least half of the meal with vegetables and at least half with vegetables.This balanced and healthy approach ensures gradual weight loss.In addition, it is a fairly inexpensive way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to remove the feeling of hunger, but not to cause a feeling of heaviness in the stomach.So, if you eat an apple or a leaf for dinner, then after 1 hour hunger pangs will force you to go to the refrigerator.Therefore, according to the meal, it is ideal to prepare a light but well-filled protein meal with a portion of vegetable fiber (vegetables or fruits).
It is important!Pregnant and breastfeeding women should not follow a 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 - these are the second breakfast, afternoon snacks and late dinner.Five or six meals a day, the basis of a fractional regimen and with the right approach, give 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,
- pessimistic nuts.
The second breakfast can be vegetarian and consists of a 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.Overall, these unprecedented fermented dairy products are extremely effective for weight loss, and they are also a budget-friendly and low-carb option.
An important rule from nutritionists for weight loss: Do not pollute, that is, do not eat until your stomach is heavy.When it seems that you can eat a little more until you are completely full, you should get up from the table.This is clearly unnecessary.But first you will have to stop yourself;Your body will get used to eating a normal amount very quickly and you won't want to overeat anymore.
Everyone who loses weight is very worried about giving up sweets.But there is no strict requirement here.You don't have to give up chocolate completely.You can eat a bar of dark bitter chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
Food should be as limited as possible, and ideally baked goods and fatty foods:
- white bread,
- cookie,
- muffins,
- (including industrially produced confectionery, trans fats and store-bought sauces (margarine, ketchup)).
- smoked meat,
- fatty meat,
- liver
Menu for weight loss: desirable foods
Proper weight loss does not happen in a short time, it is a long process.
Products that you must include in the menu will help with this.First, it is rational to include all food groups in the diet:
- Protein group: chicken, fish, veal, rabbit, dried nuts (without salt and noise), eggs, cottage cheese and other fermented dairy products are ideal for weight loss.Cheese is also acceptable, but with limitations.
- Carbohydrate group: When losing weight, the so-called complex carbohydrates are acceptable and even necessary.These are durum wheat rolls, cereals (gray ones are especially good), boiled potatoes (not fried).The diet should not be without carbohydrates.
- Vegetable fiber: any vegetables and fruits, cooked (preferably), fresh or boiled.
- Fat group: Many people who lose weight do not make the big mistake of completely eliminating fat from their diet.Without it, the body cannot function normally, and their deficiency has a harmful effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed oil, buckwheat) are allowed in the menu.Consumption of butter is not more than 2-3 times a week.
Menu from a nutritionist to lose weight in a week
In order to lose weight and not fail in the process of following all the rules, it is advisable to follow a strictly planned weight loss menu.It is optimal to conduct a time period of one week.In this way, you can get the necessary products in advance and there will be no extraneous products in the refrigerator.Plus, you'll know exactly what to eat and when to eat.
1 day
- Breakfast: oatmeal boiled in water with a piece of butter, a sandwich with cheese (you can put butter in the sandwich).A drink of your choice (preferably green tea, compote).
- Lunch: Chicken noodle soup, two spoons of puree, one cooked breast puree, two spoons.
- Dinner: boiled vegetables, second chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad dressed with natural yogurt.
- Lunch: mushroom soup with chicken broth, small wheat pumpkin muffin.
- Dinner: Steamed red fish (sardine, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit.Cheese on a slice of whole grain bread.
- Lunch: Vegetable puree soup with cremons or a slice of rye bread.
- Dinner: A sandwich of vegetable salad, a slice of lightly salted salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat, any natural sweetener for tea.
- Lunch: Fish baked in foil and boiled rice with a small portion of cooked vegetable salad.
- Dinner: Cottage cheese pancakes or fresh cottage cheese with sour cream.
5 days
- Breakfast: oatmeal on water with a small amount of nuts and dried fruits.Gluten free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed cutlet, fried vegetables.
- Dinner: Poached sea fish with vegetable salad.
6th day
- Breakfast: One or two slices of toast with one or two eggs and milk.
- Lunch: cream of broccoli soup, boiled chicken breast, baked vegetables.
- Dinner: Chicken roll with cheese and herbs, boiled vegetables.
7th day
- Breakfast: Smoothie made of milk, banana, pear, 2 tbsp.spoons of oatmeal.
- Lunch: One breaded fish, one boiled green bean salad with one egg.
- Dinner: Baked apples with honey and cinnamon.