Proper nutrition is the basis not only for weight loss, but also for the normal functioning of the body. People have different attitudes towards this type of nutrition, but one thing cannot be denied - it is very effective. Many nutritionists note that proper balanced nutrition helps to get rid of excess weight without stressing the body.
Proper nutrition menu for weight loss for every day
To switch to proper nutrition, you must first decide how to create a new diet, how to correctly calculate the required amount of dietary supplements, and will such nutrition help you lose weight?
A proper nutrition menu is one of the main helpers in the fight against extra pounds. When switching to it, the first step is to remove all fast carbohydrates from the diet, for example, sweets or buns. Such carbohydrates do not saturate the body with useful substances, but are stored in the form of fat deposits. Another important principle of PP is fractional nutrition in small portions at regular intervals. With fractional meals, a person can maintain a feeling of fullness and not overeat.
Food is the basis of life of all living organisms; with food we receive not only energy, but also vitamins and microelements. Fats and carbohydrates are the materials that the body needs to restore performance. Protein is a building component that is important for muscles.
A person can gain extra pounds if more carbohydrates are consumed with food than the body uses for vital activity and physical activity. With proper nutrition, a balance will be maintained between energy value and energy expenditure throughout the day.
How to lose weight without harm to your health is another question that concerns many people. Losing weight on strict diets that border on starvation is always a great stress for the body. You can bring your weight back to normal, and not only not harm your health, but also improve its condition with the help of a proper nutrition system. Unlike diets, PN does not lead to a deficiency of nutrients and does not greatly limit a person’s choice of foods. However, you should not assume that proper nutrition is only a stage in losing weight. In fact, it should become your way of life. Only in this case can you lose weight and constantly maintain the desired weight.
Basics of proper nutrition for weight loss
Food is a source of energy, vitamins, and essential elements for the body. Many people experience eating disorders, such as uncontrolled consumption of sweets, overeating under stress, the habit of eating fatty foods before bed, etc. In such cases, it is necessary to reconsider the approach to choosing food. Eating well can help restore a healthy relationship with food. After all, it should nourish us, give us energy, and not become the only source of pleasure in life.
Benefits of proper nutrition that will help you lose weight:
- The process of losing weight begins with a calorie deficit. When a person eats less than he spends in a day, the body takes energy from previously deposited fat. It is in this case that the weight loss process is activated. The pounds come off with a calorie deficit.
- Fatty, floury, and sweet foods are high in calories, so it’s best to avoid all of these.
- Add more fruits, vegetables, and herbs to your diet.
- You don't have to give up fat completely. It is necessary for the healthy functioning of the body. Healthy fats include fish, vegetable oils, nuts, and avocados.
- Fermented milk products should have minimal fat content.
- During the day you can have up to 5 meals: 3 main meals, 2 snacks.
- It is not necessary to eat only buckwheat and carrots; sometimes you can allow yourself small weaknesses in the form of sweets. The main thing is not to go beyond the permissible amount of calories.
- The foods on your plate can be anything, you don’t have to adhere to any particular type of diet. However, if you prefer separate meals or a vegetarian menu, then the most important thing is to monitor the total number of calories.
- Sweet fruits, candy bars, and any sweets are best eaten in the first half of the day. The last meal should be 2-3 hours before bedtime.
- Remove salt, sugar, spices, mayonnaise and sauces from your diet.
- It is also necessary to monitor your water consumption - during the day you need to drink up to 2 liters of liquid - pure still water, decoctions, as well as tea or coffee without sugar.
Where to begin?
The hardest thing in any business is getting started. This always raises many questions and fears. Changes in normal life frighten most people. You should switch to proper nutrition gradually, performing the following steps sequentially (their order can be changed):
- Eliminate foods that have low nutritional value from your diet. They do not bring any benefit, but on the contrary can be harmful to health. These include: sweets, flour, fatty foods, semi-finished products, fast food, carbonated drinks, any sauces and salt.
- Avoid alcohol. Scientists have long proven that alcoholic drinks have a negative effect on neurons that are responsible for the feeling of hunger. A small amount of alcohol can cause a relapse into something forbidden.
- Set a clear meal plan. It is best to eat according to a specific schedule, without deviations. Working people should think through their diet in advance so as not to dine on high-calorie foods in canteens or cafes. For convenience, you can purchase special containers that are convenient to take with you to school, work, or walks.
- Think about effective motivation, preferably together with a psychologist. Human psychology is designed in such a way that without motivation we quickly lose the desire to work on ourselves. You need to find the right motivation to make the weight loss process easier.
Please note that after achieving the desired result, you cannot return to your usual diet. Make proper nutrition your lifestyle, then the results will last for a long time.
The right transition to proper nutrition
Giving up your usual food and replacing it with a balanced diet of healthy, low-calorie dishes can be a difficult challenge. But only if the transition is too abrupt and the new menu turns out to be unvaried and boring. To comfortably switch to PP, you should first plan your menu taking into account your tastes and preferences, as well as the body’s needs for proteins, fats, carbohydrates and vitamins.
- For breakfast you need to eat complex carbohydrates and protein. This could be oatmeal with berries, nuts and a spoon of honey, an omelet, sugar-free muesli, or a fruit smoothie.
- The first snack can be 2-3 hours after breakfast. Snack options - a handful of nuts, fruit, rye bread with low-fat cheese.
- Lunch should consist of carbohydrates, protein and fiber. For example, vegetable salad with buckwheat and boiled chicken. It is worth remembering that chicken is best eaten without the skin.
- The second snack should contain protein and some slow carbohydrates. It is imperative to monitor the volume of portions; the snack should not be larger than the main meal.
- For dinner, it is best to eat protein with fiber. A good combination would be chicken or other lean meat, beans, boiled eggs, vegetable salad or cottage cheese. It is also worth remembering that it is recommended to eat no more than two yolks per day, but you can eat more whites.
To make the transition easier, you can follow these simple rules:
- Before going to the store, make a shopping list. This will save you not only from unnecessary expenses, but also from purchasing prohibited products.
- Add more greens. Your diet should include a real variety of green plants - parsley, arugula, onions, celery, etc.
- Don't go to a cafe or restaurant hungry. It is in such places that with a feeling of hunger there is a great risk of falling into something forbidden.
- Replace canned food with frozen foods. Pickled cucumbers, tomatoes or canned pineapples are undoubtedly very tasty, but they contain a lot of salt. It is better to use frozen products, which will retain nutrients.
- You should not buy semi-finished products. Ready-made food is not the best way to get rid of extra pounds. Get rid of store-bought dumplings and cutlets.
- Avoid white bread. Whole grain flour products are a good alternative.
- It’s quite difficult to give up junk food right away; allow yourself a little weakness, for example, eat a small pack of chips once a month.
- Always leave healthy foods in your sight. Vegetables, fruits, nuts or herbs should always be in the center of your table.
- Don't forget to drink water. To avoid dehydration, you need to drink up to 2 liters of water per day.
- If you have a sweet tooth, dried fruits and fruits can be a good substitute for sweets. You can also consume honey in small quantities.
What should the diet be like?
The basis of any diet is a properly composed diet. It must support the normal functioning of the body, as well as deliver vitamins, minerals and other beneficial substances - proteins, fats, carbohydrates.
Protein is the basis of proper nutrition. Its lack can cause a slowdown in metabolism and the development of certain diseases. You can approximately calculate the protein norm using the formula: 1. 5-2 g per 1 kg of weight.
The diet should primarily consist of healthy fats, which are found in fish, nuts, and meat. Normally consume 0. 5 g per 1 kg of weight.
The amount of carbohydrates should be kept to a minimum. They help you gain weight, but don’t forget about healthy carbohydrates. These include vegetables, fruits, and grains. Formula for calculating carbohydrates: 3 g per kg of weight.
You can learn how to calculate calories using the formula:
- for men: (10*weight in kg)+(6. 25*height in cm)-(5*age)+5. The average amount of calories consumed for men is 2300-2600 kcal per day. These data depend on physical activity;
- for women: (10*weight in kg)+(6. 25*height in cm)-(5*age)-161. The calorie norm for women is 1500-1900 kcal.
There is also a complicated formula in which one more action is added - multiplication by the value of A. A is the coefficient of physical activity. After calculations, the data may be as follows:
- minimal physicalactivity = 1. 2;
- weak = 1. 37;
- average = 1. 5;
- high = 1. 7;
- ultimate. This includes athletic loads, strength sports, daily training = 1. 9.
There are also online calculators on the Internet that can quickly calculate the number of calories based on individual characteristics.
Grocery list
Permitted products include:
- seaweed;
- vegetables;
- lean meat;
- egg white;
- cereals, for example, brown rice, buckwheat, bulgur, quinoa, oatmeal;
- durum wheat pasta;
- rye bread;
- healthy fats: fish, nuts, olive oil, egg yolk;
- seasonings;
- low-fat dairy products.
Completely prohibited: alcohol, salt, sugar, processed foods, mayonnaise, sauces, baked goods, sausages, sausages, carbonated drinks, chips, fast food.
Tips for women after 30
Many women know that after 30 years, hormonal levels can change. It also depends on diet, sleep patterns, sports and stress. After 30, it is difficult for the body to tolerate strict diets and overeating. Any weight fluctuations are dangerous not only for health, but also for female beauty. After thirty years, it is important to maintain a balance of BZHU. Their ratio should be as follows: 30/30/40. The need for fats increases, as they are important for the production of sex hormones.
60-90% of the diet should be natural, protein foods. In addition, you also need to add vegetables, fruits, and herbs. It is necessary to minimize the consumption of sweets, fatty foods, and starchy foods.
Menu and diet for the week
The options for dishes that are easy to prepare at home are very diverse. An approximate balanced menu for a week might look like this:
| Day of the week | Breakfast | Snack | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal, nuts, berries or honey | Fruit salad, low-fat yogurt, green tea | Chicken soup, vegetable salad | Cauliflower Casserole | Baked chicken, boiled potatoes, green salad |
| Tuesday | Whole grain bread sandwich, cottage cheese, 100 grams of grapes, tea or coffee without sugar | 50-100 g cottage cheese, honey | Meat broth, cabbage salad with apple, cucumber and lemon juice | Apple, kiwi, herbal tea | Lean beef, fresh cucumbers |
| Wednesday | Millet porridge | Cottage cheese casserole, kiwi or apple | Boiled brown rice, stewed beef, vegetable salad | Egg omelette, broccoli | 250 g shrimp, vegetable salad |
| Thursday | Boiled buckwheat with milk, honey, black coffee without sugar | 100 g low-fat cottage cheese, honey, nuts | Baked pollock, sauerkraut, durum wheat pasta | Toast with apple, avocado | Baked chicken breast with cheese, cucumber, tomato |
| Friday | Oatmeal with milk, you can add raspberries, strawberries or other berries | Low-fat yogurt without sugar, honey, black coffee | Baked lean fish, rice | Cucumber salad, tomato, low-fat sour cream | Fish cutlets without oil |
| Saturday | 2 egg omelette, black coffee | Grapefruit, green tea | Baked chicken breast with mushrooms and potatoes | Green apple, low-fat kefir | Two apples baked in the oven with honey, nuts, 150 grams of low-fat cottage cheese |
| Sunday | Millet porridge | Kiwi, banana, apple | Casserole with cheese and boiled chicken | 200 g boiled shrimp, carrot juice | Rice, fish cutlet, vegetables, greens |
This menu for every day is suitable not only for women, but also for men. Low-calorie foods allow you to lose weight and maintain a certain weight over time.
Monthly program
For certain reasons, some people adhere to a certain type of diet. For example, vegetarianism implies either a complete abstinence from animal products or a partial one. Many people mistakenly think that plant foods are poor, and vegetarians have to constantly feel hungry. However, even such food can be tasty and healthy.
Here is a sample vegetarian menu for every day:
| Day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday | Oatmeal in water with flax seeds, orange or grapefruit | Vegetable soup with beans, rye bread, cauliflower salad, pineapple juice | Potatoes in the oven, fruit salad with pumpkin, a glass of low-fat yogurt or kefir |
| Tuesday | Potato casserole | Lentils with croutons | Potato soup |
| Wednesday | Muesli with banana | Chickpea soup | Potato dumplings |
| Thursday | Fruit salad with sesame seeds | Boiled potatoes with vegetables, whole grain bread | Baked vegetables |
| Friday | Banana, strawberry, nut smoothie | Sprouted buckwheat with pumpkin, tomato salad, greens | Vegetable stew |
| Saturday | Millet porridge and pumpkin | Steamed vegetables, tofu cheese | Vegetable salad with sesame oil |
| Sunday | Muesli with fruit | Mushroom soup, bran bread | Cucumber and tomato salad, gray bread sandwich with squash caviar. |
Vegetarian food can be varied and tasty. The main thing is to monitor your calorie intake and don’t forget about physical activity. In addition, if you decide to suddenly change the type of diet, you should not immediately give up all animal products. At first, meat can be replaced with fish, and dairy products can also be left.
You can also do fasting days to lose weight. There are a large number of recipes for fasting days, for example, bananas, chocolate, chicken breast or fruit cocktail.
Another popular way to lose weight is the Mediterranean diet. It is also considered a balanced, healthy diet. The menu for the week might look like this:
| Day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| 1 | Oatmeal with milk, honey, fruit | Fish soup, vegetable salad, seasoned with low-fat sour cream | Broccoli casserole, low-fat yogurt |
| 2 | Millet porridge with milk, pumpkin, raisins | Vegetable soup with eggplant, garlic, herbs | Baked fish, tomatoes, cheese, vegetables |
| 3 | Boiled eggs, whole grain bread | Meatball soup, carrot, apple, cucumber salad | Cottage cheese casserole, a glass of low-fat kefir |
| 4 | Oatmeal with milk, berries, nuts | Buckwheat soup with chicken | Squid salad, eggs with sour cream dressing |
| 5 | Omelet with tomato, bell pepper | Baked fish with vegetables, rice | Cottage cheese with honey, a glass of low-fat kefir |
| 6 | Steamed cheesecakes, apple, grapefruit | Durum wheat pasta, tomato sauce, lean beef | 200 g baked red fish with vegetables |
| 7 | Boiled eggs, whole grain bread, cottage cheese | Chicken soup, vegetable salad | Fruit salad, low-fat cottage cheese, yogurt |
Best Recipes
Good nutrition allows you to prepare various dietary dishes. Thematic forums are filled with various recipes that are suitable for a male or female diet.
Breakfast recipes
- Fruit breakfast. To prepare it, you need to mix a portion of natural, low-fat yogurt, your favorite fruits and nuts. This simple breakfast will keep you feeling full for a long time.
- Frit with mushrooms. This is a delicious, healthy Italian omelette. To prepare it you need to take 4 eggs, 300 g of chanterelles, an onion, a spoon of Parmesan, salt, pepper and herbs. Fry the mushrooms with onions, adding a little salt and pepper. Then beat the eggs and pour the resulting mixture over the mushrooms. Place the pan in the oven for 10 minutes, and then sprinkle the finished dish with Parmesan.
- Porridge in a slow cooker. In the evening, add all the necessary ingredients to the slow cooker: cereal, milk, water in a ratio of 1/3, sugar, salt. And then set a delayed start. In the morning, at the right time, delicious, healthy porridge will be waiting for you. After cooking, you can add honey, nuts or berries to it.
Healthy lunch
Salad with shrimp and avocado. For the salad you will need: 200-250 g of boiled shrimp, 1 avocado, 1 small onion, 60 g of kale leaves.
In a separate bowl, mix all the ingredients, adding boiled, peeled shrimp. You can use sauce as a dressing. To prepare it you need to mix the following ingredients:
- 1 tablespoon olive oil, red wine vinegar;
- ½ teaspoon minced garlic;
- chopped parsley;
- 1 teaspoon Dijon mustard;
- salt, pepper to taste.
Fish with vegetables. For cooking you will need: half a bell pepper, tomato, white fish, carrots, onions, beans.
Defrost the beans under hot water and then heat them in the oven at 180 degrees. Take two baking sheets measuring 60 by 50 cm. Peel the carrots, cut the pepper into strips, finely chop the onion. Place beans seasoned with salt and seasonings in the center of the sheet. Place the fish here and add vegetables to it. Wrap the paper tightly and place the dish in the oven for 10-15 minutes.
What can you eat for dinner?
Yogurt and tuna sandwich. To prepare you need to take:
- 4 tablespoons Greek yogurt;
- 150 g rye bread;
- 2 tomatoes;
- 2 eggs;
- 100 g salad;
- 300 g tuna.
Fry the bread without oil until golden brown. Cut hard-boiled eggs into slices. Drain the tuna and mash it with a fork. Spread the bread with yoghurt and top with lettuce, tomatoes, tuna and egg. Cover the sandwich with a second piece of bread.
Chicken breast with cheese. You will need: 400 g chicken fillet, 100 g cheese, 250 ml water, 3 tablespoons breadcrumbs, 2 eggs, 100 g flour.
Cut the fillet, beat it, adding salt and spices. Cut the cheese into small slices, place it on the chicken, and then roll it up. Make a thin dough from flour and eggs. Soak the rolls in the mixture and then sprinkle with breadcrumbs. Fry the meat until golden brown. After this, add water to the pan and continue to simmer the chicken for 15 minutes with the lid closed.
Proper snacks
Snacking is an important part of eating well. You should not rush to eat pizza, burgers or other fast food, as this is harmful to the stomach. Instead, spend some time preparing healthy snacks.
- Avocado toast. Lightly dry the bread in a frying pan, and then spread the mashed avocado on the bread. You can add a little salt for taste.
- Green smoothie. Blend green apple, kiwi, celery with 2 liters of water in a blender.
Dried fruits, nuts, and fruits can also be a good snack.
What could be the results?
Switching to proper nutrition does not guarantee rapid weight loss. It takes some time to restore metabolism. In the first week of losing weight, excess water is lost. A person gets rid of puffiness, metabolism is normalized. In addition, physical activity affects the effectiveness of weight loss. Sudden weight loss can cause a lot of damage to your health, so proper nutrition contributes to slow but effective weight loss.
With sufficient physical activity and a balanced diet, you can lose up to 3-4 kilograms per month. But if the result is much less, you should not be upset, because those who lose weight slowly, then it is easier to maintain weight.