Doctors, fitness instructors and nutritionists advise all questions about safe weight loss for the body to adhere to the principles of proper nutrition for weight loss.They recommend the same system for gaining weight and maintaining figure, which helps you understand that a healthy diet is universal and you can achieve any body building goal with it.However, how can the general rules be adapted for a specific purpose and should proper nutrition be perceived 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 are afraid of the need to count the volume of portions and weigh food, but after a few weeks on the right food, a person learns to visually determine what he can eat and how much.This system does not imply strict adherence to grams, so a minimal error will not provoke weight stagnation.
The right ratio of proteins, fats and carbohydrates
Every food product consists of nutrients, and the basis is composed of the 3 most important ones - proteins, fats and carbohydrates.They are abbreviated as BZHU.The ratio of these elements in the daily diet for the quality of the body is no less important than the total amount of food per day.According to nutritionists, the issue of BJU balance should be brought to the fore, since if you violate these principles, you will not achieve fat burning when losing weight.
Proper nutrition for weight loss includes the individual calculation of the amount of each nutrient and some basic principles related to this:
- Carbohydratesit is a main nutrient that supplies the body with energy, so it should occupy half of the daily plate or a little more.When calculated individually, the amount of protein per day is 4 g for every kilogram of your weight.
- fats– is also a very useful element, which is mainly a source of vitamins and acids needed by the nervous system and the heart.For the normal functioning of the body, the consumption of 1.1 g of fat per kilogram of existing weight is required.
- squirrels- the "building blocks" of your muscles.Some open sources advise to focus on them when losing weight, but the principles of proper nutrition to lose weight without harming the body refute this recommendation.A person who does not have sports training does not need to eat more than 1 g (per 1 kg of net weight).
Daily calorie intake
The amount of food a person can and should eat in a day is determined by their basal metabolic rate.This indicator is calculated individually, taking into account the following indicators:
- gender;
- weight;
- growth;
- age.
However, the resulting number is not definitive if you decide to start losing or gaining weight.It also does not take into account physical activity - even a walk from home to work, that is, means the number of calories that a person lying in bed needs for life.According to the principles of proper nutrition, it is necessary to further multiply this indicator by the level of activity, and then, if weight loss is planned, reduce the existing number by 10-20%.
Principles of proper nutrition for weight loss
In addition to the above standards of calories and dietary food, a healthy diet is based on some other rules that you should know and follow:
- Avoid fasting.
- Do not skip main meals.
- Breakfast and lunch are more crowded than dinner.
- Give priority to fresh vegetables and not thermally processed ones.
- Try not to use salt while cooking.
Weight loss products
Desserts are indispensable, and buckwheat with lettuce is your best friend: this is how women imagine the daily diet of a person who adheres to the principles of a healthy diet.However, a healthy menu is much more diverse, and recipes for healthy dishes may even look no worse than "harmful" ones and be comparable in appearance to those of restaurants.
The number of allowed foods is significantly higher than the list of prohibitions, and after you have changed your eating habits (mostly formed within 3 weeks), you will no longer feel deprived.
What can you eat to lose weight?
The list of products that do not interfere with the reduction of fat reserves is long enough for you to create the right menu for yourself for the month, almost without repetition.Mostly, dish ideas are limited by the variety in grocery stores or the skills of the housewife.
Experts call them absolutely dietary products:
- Cereals are a source of slow carbohydrates and B vitamins. Particularly recommended: oatmeal, buckwheat, millet, pearl barley.
- Legumes are light plant proteins.Chickpeas, lentils and beans are ideal for weight loss, but it is better not to rely on peas.
- Eggs - up to 2 per day, if with yolk, and up to 4, if only white.
- Vegetables contain fiber, that is, dietary fiber.Potatoes are also allowed, but the volume of their consumption is reduced.
- Fruits and dried fruits are an excellent substitute for factory-made sweets.
- Milk – minimal to prevent calcium deficiency, lactose free.
- Fermented milk products - carefully, in the evening, yogurts will be only natural.
- Cottage cheese is preferably low-fat, but it is not necessary to ask for low-fat.
- The cheese is mostly hard.
- Honey, nuts.
- Vegetable oil - preferably olive, up to 30 ml per day.
What to avoid when losing weight
The main enemies of the figure and factors that interfere with weight loss are saturated fats and fast carbohydrates.
It is ideal to completely eliminate them from your diet while losing weight, but proper nutrition is not a diet of lettuce leaves and chicken breasts.
You are not allowed to indulge in ice cream (simple carbohydrates, milk sugar), chocolate (simple carbohydrates) or even chips (saturated fat), but they must:
- meet the daily calorie requirement;
- to enter the menu rarely and not before bedtime.
Proper nutrition for weight loss includes an emphasis on healthy foods, so it is advisable to eliminate from the diet as much as possible:
- sausages and their "relatives" - wine, ham and so on;
- sugar (pay attention to the ingredients of the products);
- mayonnaise;
- sweet;
- baking.
Diet plan for weight loss
In addition to the allowed and forbidden foods, there are some points that you should also think about when planning your daily diet:
- type of heat treatment;
- portion size;
- frequency of meals;
- drinking regime.
How to prepare healthy meals
The number of recipes for healthy dishes is slightly less than the standard ones, so you don't have to worry about the lack of kitchen ideas.All methods of heat treatment are available to you, including frying, but it is done without oil, in a special non-stick pan.You can:
- cook;
- bake;
- cook in a double boiler;
- stew;
- cook on the grill.
How many times a day to eat
A constant feeling of hunger is not something that promotes the right food for weight loss, even if you need to lose weight urgently.If you follow the above principles of BJU balance, you will not starve, as carbohydrates will provide the desired degree of satiety.However, in addition to this, it is important to strictly adhere to the eating regimen, which will help to get rid of the minute desire to chew something.
According to nutritionists, the right diet is to eat up to 6 times a day.However, this figure is determined individually:
- If you eat a piece of meat, satiety can last up to 4 hours, and the product will also take a long time to digest.
- If you have a vegetable snack, after 2 hours the body should be given a new "dose" of food.
- According to the rules of healthy eating, it is advisable not to take long breaks (longer than 4 hours) in the menu, so as not to provoke a drop in sugar, which will lead to an increase in insulin and a slowdown in metabolism.
Serving size for the right food for weight loss
Do you eat full or feel hungry after eating?A question that torments most women who take out the scale before cooking.For some, losing weight inevitably requires reducing portions to ridiculous sizes, which provokes spoilage, since satiety does not occur.Doctors do not agree with this policy - even for weight loss, proper food 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 the stomach, but also do not suffer from overeating.
Follow these instructions:
- The amount of chicken or fish per portion is 100-150 g, visually it should not exceed the size of your palm.
- The volume of cereals and pasta is a handful, that is, 50 g or a little more.
- You need to eat a lot of vegetables, so their portion is the palms of the cups (the food is cut into pieces).
- It is advisable to coordinate the right amount of the serving with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for a snack.
Compliance with the drinking regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people replace the concepts of "drink" and "tea" or "coffee", but the drinking regime is clean, calm water, which does not actively burn fat, but is necessary for weight loss.Failure to observe the proper drinking regimen leads to lymph stagnation, blood thickening, dehydration, swelling, poor skin tone and deterioration of well-being.
The main recommendations regarding what and how to drink for proper weight loss:
- A glass of water before meals is an indispensable element of your menu.
- Each cup of coffee should be compensated with 0.6 liters of pure water, because... This drink causes dehydration.
- Juices, compotes and other drinks are food;they do not count in the regime.
- Forget the 2 liter rule: the optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
Proper balanced food for weight loss - menu
To understand how to compile a daily diet, a menu for weight loss that does not cause hunger is proposed below.This scheme can be expanded by adding 1-2 more vegetables/fruits, cheese, nuts.
Approximate daily nutrition program:
- BREAKFAST.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- The snack.Cereal bread, hard cheese (up to 40 g), a bunch of greens.
- Dinner.Chicken broth with vegetables, a piece of boiled chicken.
- Afternoon snack.Salad with canned red beans, bell peppers and cucumbers.
- Dinner.Baked flower with asparagus and orange.