Nutritionists recommend not to put a block in the refrigerator, you just need to put the right foods there.Yes, you cannot do without a number of restrictions when losing weight, but the menu for the week can and should be varied.It is enough to change your usual eating habits a little.
Many parameters are important for weight loss and diet:
- age;
- initial weight of a person;
- metabolic rate;
- the presence of chronic diseases;
- the state of the body (for example, hormonal disorders, the period after childbirth or after surgery, the monthly cycle, etc.).
General points of proper weight loss and the basic rule of nutritionists
The basic rule that nutritionists offer to all those who want to lose weight is to give up dietary suffering and start losing weight gradually without effort or sacrifice;this is important for both women and men.
As soon as you get up from sleep, you should drink a glass of warm water.It will wash the digestive tract, finally wake up the body, start metabolic processes and intestinal function.After water, it should be about half an hour before breakfast.It would be ideal if you do breathing exercises or any exercise at this time.
When losing weight, it is extremely important to maintain a proper water regimen.
You should drink at least 2 liters of clean water a day.This will delay the fat burning process.
Almost no one manages to switch to the right food immediately.To start, it is enough to reduce food consumption at each meal by a little, by 100-200 kilocalories.In addition, it is important to reduce the total calorie 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 get low-calorie bacon from the chicken breast, or even better, the chicken breast itself boiled and thinly sliced.It is better to fill it not with a couple of whole eggs, but with 3-4 whites (without yolks).
In this case, your breakfast portion will not change in volume, and the calorie content will be half or more.And if you gradually start reducing the amount of fat poured into the pan and reduce it to a drop of oil spread on the non-stick layer of the pan, then your breakfast will be 3 times less caloric, and also cheap and healthy.
A similar economical approach should be used to prepare all dishes for both lunch and dinner.For the first course, instead of fatty or greasy cabbage soup, you can cook:
- light vegetable soup with chicken stock,
- fat-free cabbage soup,
- soup with mashed vegetables from cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your diet to a lean one, start by gradually reducing its calorie content.For any soup, this is, first of all, the elimination of the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) must now be put into soup or cabbage soup without preliminary treatment, directly raw, finely chopped.
There is no need to skimp on vegetables;vegetable fibers that contain satiety for a long time, cleanse the intestines, are low in calories and have many beneficial properties.Therefore, there is no need to refuse food or significantly reduce portions.
The second dishes can be left as usual, only removing the oil for frying once more, or it is better to steam or boil them.The next step will be to reduce the serving size by half and replace at least half of the plate with vegetables - boiled, fresh, baked without oil or grilled.This balanced and healthy approach ensures gradual weight loss.In addition, this is a fairly cheap 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 lead to the feeling of heaviness in the stomach.So, if you eat an apple or a leaf of lettuce for dinner, then after 1 hour hunger pangs will force you to go to the refrigerator.Therefore, for dinner it is ideal to prepare a light protein dish, but well filled with a portion of plant fiber (vegetables or fruit).
Important!Pregnant and lactating women should not follow a diet without a doctor's prescription.
Snacks on the menu for weight loss
In general, the recommendations of nutritionists conclude that snacks are necessary for proper nutrition - these are breakfasts, afternoon snacks and late dinners.Five or six meals a day is the basis of a partial regimen and, with the right approach, gives the best results for weight loss.
As a snack in the first half of the day, you can choose natural sweets:
- dried dates, dried plums, dried apricots,
- dried apple slices,
- unsalted unripe 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 bedtime, you can drink a glass of kefir or natural yogurt.In general, such unsweetened fermented milk products are extremely effective during weight loss, and they are also a very budget-friendly and low-carb option.
An important rule from nutritionists for weight loss: do not overeat, that is, do not eat until your stomach is heavy.You should get up from the table when it seems that you can eat a little more until you are completely full.This is exactly what turns out to be unnecessary.But you'll just have to stop yourself at first;very soon the body will get used to normal amounts of food and you will not want to eat more.
All those who are losing weight are very worried about giving up sweets.However, there is no strict requirement here.You don't have to give up chocolate completely.You can eat a strip of dark chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What should be limited as much as possible in food and ideally excluded are baked products and fatty foods:
- white bread,
- cookies,
- muffins,
- industrially produced confectionery products, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meat,
- fatty meat,
- lard
Weight loss menu: desirable foods
Proper weight loss does not happen in a short time, it is a long process.
Products that you should definitely include in your menu will help you with this.First of all, it is reasonable to include all food groups in the diet:
- The protein group: chicken, fish, beef, rabbit, dried nuts (unsalted and uncooked), eggs, cottage cheese and other fermented milk products are ideal for weight loss.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: when losing weight, the so-called complex carbohydrates are acceptable and even necessary.These are durum wheat pasta, whole grains (gray ones are especially good), boiled potatoes (not fried).The diet should not be without carbohydrates.
- Vegetable fiber: any vegetables and fruits, ripe (preferably), fresh or boiled.
- Fat group: Many people who are losing weight should not make the big mistake of completely eliminating fats from their diet.Without them, the body cannot function normally and their absence has a harmful effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed in the menu.Butter consumption is limited to no more than 2-3 times a week.
Menu from a nutritionist for weight loss for a week
In order not to fail in the process of losing weight and to follow all the rules, it is advisable to stick to a strictly planned weight loss menu.It is optimal to take a time period of one week.In this way, you can buy the necessary products in advance and there will be no foreign products in the refrigerator.Plus, you'll know exactly what and when to eat.
1 day
- Breakfast: a portion of oats cooked in water with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not on the porridge).A drink of your choice (preferably green tea, compote).
- Lunch: chicken noodle soup, two spoons of mashed potatoes, a piece of roast breast.
- Dinner: boiled vegetables, the second part of the chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, dressed with natural yogurt.
- Lunch: mushroom soup with chicken broth, mini muffins with wheat squash.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit.Cottage cheese on a slice of whole grain bread.
- Lunch: vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich with a slice of lightly salted salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any natural sweetener for tea.
- Lunch: baked fish in noodles and boiled rice with a small portion of vegetable salad.
- Dinner: cottage cheese pancakes or fresh cottage cheese with sour cream.
5 days
- Breakfast: oatmeal in water with a small amount of nuts and dried fruits.Gluten free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed meatballs, grilled vegetables.
- Dinner: boiled sea fish with vegetable salad.
Day 6
- Breakfast: toast with eggs and milk from a few slices of bran bread.
- Lunch: cream soup with broccoli, boiled chicken breast, roasted vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: smoothie made from milk, banana, pear, 2 tbsp.spoon of oats.
- Lunch: a piece of baked fish, a salad of boiled green beans with an egg.
- Dinner: baked apples with honey and cinnamon.