Proper nutrition for weight loss. A healthy diet plan for weight loss How to lose weight on a healthy diet

The main goal of a rational diet is to provide the body with the necessary substances without harming human health, and at the same time, weight loss occurs through the use of foods with low energy value. This involves eliminating foods that do not contain essential substances, but only unnecessary calories.

The main principle is a complete balance of microelements and nutrients, the supply of necessary energy for restoration processes. The body must be constantly saturated with a complex of necessary components. In this case, an important step is to avoid foods that can harm your body.

To lose weight on this diet, you need to create an individual menu for yourself, and calculate calorie content taking into account physical activity. If you play sports, then your menu should be higher in calories than usual.

Particular attention is paid to products that contain protein, since its consumption provides good support for metabolic processes, and this contributes to stable fat burning.

The diet should include:

• low-fat dairy products ( hard cheese, kefir, cottage cheese, yogurt);
• protein-containing products (chicken or turkey breast, seafood, chicken egg white).

This diet necessarily includes the consumption of fresh, boiled or steamed vegetables, which can be seasoned. Carbohydrate-containing foods are not prohibited by the diet. You can include grain bread, buckwheat, brown rice, baked potatoes in your menu, but it is advisable to consume them before lunch without fatty sauces.

For normal hormonal functioning, it is imperative to use vegetable fats in the daily diet; they can be replaced with nuts - walnuts or peanuts, red fish is acceptable.

Remember! Fasting is out of the question! It is recommended to eat 4-5 times a day, of which three main meals, the rest light dinners.

• Daily diet of a rational diet

The daily diet menu must include a variety of vegetables and sweet and sour fruits, which are suppliers of all vitamins to the body. Vegetables can be subjected to any processing, but consuming them raw, in the form of salads, preserves more of the necessary components.

An integral part are dairy products having a low percentage of fat content. It is recommended to take them morning and evening, but not in large quantities.

Seafood, poultry, lean meat, offal are perfect for lunch, and any other main meal, seasoned with mild and not very salty sauces with the addition of a variety of greens, which will increase the value of the dish.

There are no restrictions on water - up to two liters of still water, not including tea, coffee or other non-alcoholic drinks.

Bakery products, sweets, various smoked foods, and canned food should be removed from your diet.

Positive aspects of the diet:

• the body receives all the necessary substances;
• there is no need for fasting;
• varied diet and small restrictions on foods;
• does not cause complications and chronic exacerbations;
• stable weight loss, without grueling fasting.

Before you decide to go on a diet, it is better to consult a doctor.

By creating a varied, properly selected menu, while exercising moderation in eating food, you can get a wonderful boost of energy, a surge of strength, increased performance, good mood and lightness in the body!

A healthy diet is a great way to take care of your health, take the path of a healthy and fulfilling lifestyle, and prevent various diseases.

If you have excess fat, immediately begin a personalized nutrition plan to lose weight.

It's not very healthy to follow a diet for a month and then quit. Experience shows that if you want to “lose” a few pounds, control your cholesterol, or achieve any other important goal, you need to be consistent, otherwise you will definitely fail.

I would call an inconsistent approach to diet a kind of “vanishing effect” - after all, literally the following happens: a person’s weight jumps up and down as he starts or stops using the diet. It's a sad fact that 90 percent of people who decide to follow a weight-loss program or other specialized diet always give it up and soon return to where they started.

To complicate matters further, after a low-calorie diet (say, 500 calories a day), you will gain weight faster, even if you consume fewer calories than before the diet.

A recently published book by Martin Katan of Vanderbilt University, The 200-Calorie Way, notes that after three weeks of a low-calorie diet, the body adjusts its metabolism to maintain the same weight with fewer calories. For example, if a person needs 2000 kilocalories per day for an ideal weight and he switches to a three-month diet consuming 300-500 kilocalories per day, then his metabolism adapts to a lower number of calories. By the third week, the rebuilt metabolism maintains a person’s weight only at 1000 kilocalories per day. (If this had not happened, our patient would have died within two weeks from exhaustion!) Suppose the goal is achieved, and after that the person moves on to 1500 kilocalories per day. And he is surprised to notice that even with such a moderate diet, he gains half a kilogram per week, although now he consumes even fewer calories than before the diet.

A decreased metabolic rate leading to rapid weight gain may whole year remain unchanged after completing the low-calorie diet. This is why many of my obese patients, after frequent restrictive dieting, nevertheless complain that they gain even more weight than before. To avoid all this, you must constantly adhere to a restrictive diet and combine it with physical activity. Also organize your meals in accordance with the 25-50-25 rule (principle two). This approach will allow you to lose 1-1.5 kilograms per week, and the lost weight will not return.

It is unreasonable and inadvisable to become a “go-getter” in relation to your weight. This is all the more unnecessary if you develop an individual balanced nutrition plan, similar to that recommended by the famous specialist Georgia Costas, head of the nutrition program at the Aerobics Center.

This plan includes a well-balanced selection of foods. You must adhere to it, constantly paying special attention to monitoring your body weight. Here are the basic principles of the plan.

1. Your diet should be balanced and varied.

Food - contain carbohydrates (fruits, vegetables, flour and starch products), proteins (meat or dairy products, beans or peas), fats (butter or margarine) and liquids in each meal. This will allow you to be full of energy all day long. Carbohydrates are burned first (providing energy for 3-4 hours). Proteins provide energy for the next 1-2 hours, and fats are not completely wasted by the 5th or 6th hour, i.e. until the next meal. Be sure to follow the 50:20:30 rule (principle one).

2. Reduce your calorie intake and increase your calorie expenditure.

0.5 kilograms of stored fat is equivalent to 3,500 kilocalories. To lose 1 kilogram (7000 kilocalories) per week, you need to give up 1000 kilocalories daily. And in order to lose weight faster and reduce mainly fat, not muscle mass, you should increase physical activity, including aerobic exercise such as walking and running. But don’t overdo it with weight loss: losing weight by 0.5-1 kilograms per week is the best option.

3. Eat less fatty foods. Severely limit the consumption of fried meat, butter, margarine, mayonnaise, vegetable oil, sauces, salad dressings, nuts, canned food, processed foods, fatty meat products (bacon, sausage, roast beef, sausages), stewed beef, lamb, pork, dairy products with high fat content (whole milk, cream, sour cream, cheese, ice cream).

4. Use low-calorie salad dressings, limit your consumption of ready-made seasonings, instead of cream, drink low-calorie yogurt, skim milk, and eat low-fat cheeses. Keep in mind that each gram of fat you eat contains double the calories of protein or carbohydrates (1 gram of fat - 9 kilocalories, 1 gram of protein or carbohydrates - 4 kilocalories).

5. Consume less sugar.

Refined sugar is found in products such as jam, jelly, lemonade, dessert sweets, candy, homemade cookies, pies, sweet juices and canned fruits. Limit yourself to one or two sweet meals per week. Sugar is a high-calorie product; it contains absolutely no mineral salts and vitamins.

6. Eat more low-calorie, high-volume, high-fiber foods., such as raw fruits and vegetables (with seeds and skins), boiled potatoes, wholemeal breads, bran, roasted corn kernels and meatless soups.

7. Prefer lean meat (veal, turkey, rabbit), poultry, fish. If you want to lose weight or keep it off normal weight, it is especially important to organize meals in such a way that there is less beef, lamb, pork and cheese.

8. When cooking, use as little fat as possible.

Cook fried or baked meat on the grill and drain off the fat. For the sauce, use the meat juice after removing the fat. Stew food in water, boil vegetables and eat them raw without any sauces or seasonings. Use low-fat butter substitutes.

9. Limit your alcohol consumption. One mug of beer is 150 “empty” kilocalories.

10. Eat low-calorie foods: raw fruits and vegetables, vegetable salads. Drink tomato juice.

11. Drink six to eight glasses of fluid daily, water is best. Skim milk and natural fruit juices are possible.

12. Eat slowly, relaxed, in a calm, pleasant environment.

Create the appropriate atmosphere for this. Chew your food thoroughly and spend at least 20 minutes on each meal. Remember: it takes exactly 20 minutes to feel full. Therefore, the slower you eat, the less likely you are to overeat.

13. Prefer hard food to soft food.

Hard foods (like apples) require longer chewing than soft foods (bananas). Psychologically, we need to chew - it alleviates stress and tension.

14. Try to eat regularly, avoid “impulse nutrition” - this will avoid the influence of unforeseen circumstances (for example, Sunday and holiday meals).

15. Limit your sodium intake, which is often associated with hypertension. Its sources are table salt, various pickles, canned beef and pork, sausages, ham, bacon, sausages, cheese, processed foods, snacks, canned soups and vegetables, and sauces.

Remember: the body only requires 2 grams of sodium salts per day, and for example, the average American consumes an average of 12-20 grams.

16. Avoid unnecessary thoughts about food.

It is better to store food out of sight so that there is no temptation. Serve food on plates in quantities that you can handle; do not put it in large dishes. Do not combine food with watching TV, reading or other activities. Finally, try to focus more on what and how much you eat, and don't allow yourself to daydream about delicious foods or upcoming dinners.

17. Try to move more during the day, exercise regularly. Systematic physical activity burns calories, reduces appetite and improves the condition of the cardiovascular and respiratory systems. One study found that obese women who continue to gain weight consume exactly the same number of calories per day as thin women whose weight is completely stable. But obese patients walked only 3 kilometers a day, and thin patients walked 8 kilometers (5 kilometers of walking burns 200 kilocalories).

Use the stairs instead of the elevator, park your cars in places far from home or work so you can walk that distance, walk to the store, and introduce the tradition of an evening walk before bed. And remember: physical activity before meals reduces appetite and helps not only control weight, but also lose weight.

18. Try to cope with stress without resorting to food or alcohol.

Overeating and drinking are too often associated with everyday hassles or the need to “unwind” after a stressful day at work. But there are other ways for this, for example, physical exercise or satisfying spiritual needs.

19. Constant weight monitoring should become a habit.

The constant goal is to get rid of extra pounds and follow a lifestyle that will protect you from them. A simple but effective way of self-control is to weigh yourself regularly. Also, do not allow yourself to add more than 1 or 1.5 kilograms to your ideal weight determined by the formula described above.

These are some of the most important basic principles of a balanced diet. We have seen that if you eat too much, even healthy foods, you can start to gain weight and face serious problems. On the other hand, if you eat too little, your health will also worsen. And finally, if your diet is not balanced, then even with the right caloric intake, you may experience significant loss of energy and emotional problems that arise due to the lack of certain nutrients.

But, fortunately, there is also an optimal option: eat right. The level of vital energy will be high, and there will be a reliable basis for active aerobic exercise. Thus, you will take the path leading to the cherished goal of each of us - to health and physical well-being.

Rational, translated from Latin, means reasonable. And what could be better than sensible nutrition! One that will provide our body with everything it needs and at the same time balance our weight. Let's look at rational nutrition, what should we eat and with what?

The essence of rational nutrition

The essence of this type of nutrition is based on 3 fundamental components:

1. Mode.
2. Diet.
3. Conditions for eating.

For those who seek to lose weight with this diet, the regime will be the most important. This means that there should be at least 6 meals. Thus, the stomach will work continuously, which means more calories are consumed. Hunger will also not bother you.

The diet should be balanced, it should include foods of various nutritional compositions. The daily diet should consist of 20% protein, 30% fat and 50% carbohydrates.

While eating, you should not watch TV or read. Serve and decorate the table beautifully. You can't eat on the go.

Important! Divide all daily food according to the principle - 25% for breakfast, 50% for lunch, 50% for dinner.

Norms and principles

To bring your body into the required form sitting on a balanced diet, You need to introduce regular physical activity and adhere to the following standards:

• reduce daily calorie content food, in order to lose weight, it should not exceed 1500 kcal, but also not be less than 1200 kcal;
• exclude alcohol, spicy and salty foods, carbonated drinks, in addition to being high in calories, they whet the appetite;
• We eat in small portions, but often;
• give preference to vegetables, berries, fruits and herbs;
• keep a strict diet;
• replace animal fats with vegetable ones;
• use little salt, if you can do without it, do so;
• get up from the table a little hungry;
• pair fasting days V it'll take a week beneficial for weight loss;
• You should eat your last meal no later than 4 hours before bedtime.

10 principles of rational nutrition:

1. Don't forcefully eat only when you feel hungry.
2. Choose whole, unrefined and natural foods.
3. The less cooking a product is processed, the healthier it is for you.
4. You need to chew food very carefully in a calm and quiet environment.
5. After eating you can drink no earlier than 30 minutes later.
6. Do not overeat and do not mix incompatible foods.
7. One-day - will have a positive effect on your health.
8. It is preferable to eat food that is familiar to you without experimenting.
9. You can only eat what you have prepared yourself, no factory-made products.
10. We exclude all junk food completely.

Calorie content

To determine the calorie content of food you need, experts have developed a table for 5 labor groups.

Important! The first 3 groups are divided into 3 age groups (under 18 years old, 18 - 40, 40 and older), and each of them has its own diet. Children and people over 40 years old can eat up to the lower daily limit, the middle subgroup - the maximum limit.

Which products to choose?

Form your diet from healthy and natural products. It would be ideal if you grow most of them yourself or know exactly who raised them and where.

Basic diet- vegetables and fruits, cereals and lean meat (chicken, turkey and rabbit). Make salads more often to eat raw foods.

Prepare food for one meal only, so as not to heat it later. After all, this completely spoils the food. Factory products and preservation are taboo for you.

Menu for 7 days

This approximate menu may be suitable for all 5 groups, the differences will only be in the volumes of the indicated products. So, those who have a sedentary lifestyle should eat small portions, while a miner can afford larger portions.

Is it possible to lose weight with a balanced diet?

The answer here is clear - yes! To make it easier to switch to a weight loss regimen on such a diet, you need to start with basic caloric values. This way you will teach yourself to eat and follow a certain regime.

After a couple of weeks of eating this way, you can begin to reduce the calorie content of your daily diet by 200 kcal per day. Having reached the number you need, we begin to stick to it.

Important! 1200 kcal is the optimal figure for safe weight loss, which has been tested by millions of losing weight people around the world.

But remember that our body is far from a fool, and knows how to protect itself even if you reduce calories. Therefore, you need to stay on a reduced caloric intake for no longer than 2 weeks, then raise the level to 1600 for a week, and lower it again. Such a swing will help prevent your body from adapting to a reduced diet.

Having reached the weight you need, we align our food calorie content to the required level. Moreover, this should not be an ephemeral figure taken from wild desires and irrational urges. Adhere to generally accepted norms for the ratio of weight and height, adjusted for age. Don't make a big leap right away. For example, to 2600 kcal. Just as you reduced the norm by 200 kcal per day, now increase it.

Of course, such nutrition will not give rapid results in weight loss. A reasonable person would not seek to do this. After all, everything that goes away quickly comes back even faster. Therefore, there is no need to position balanced nutrition as a diet. This is your life position in nutrition, adhering to which throughout your life, you will not have problems with the functioning of the gastrointestinal tract or with overweight. And, in general, your whole body will thank you!

Greetings, dear visitors of my blog! Healthy nutrition is now becoming the most important element To healthy image life. Unfortunately, most people have not yet come to the correct culture of food consumption.

Today I invite you to understand the basic principles healthy eating, its characteristics and significance in human life.

Ratio - reason

Rational (from the Latin “ratio” - reason) nutrition is human nutrition, which takes into account:

• physiological needs for energy value;
• beneficial nutrients;
• age;
• diseases;
• physical activity;
• employment;
• environment.

Such a diet ensures human growth, full development and existence. It also helps improve health and prevent various diseases.

“Man is what he eats”

Pythagoras said these words. And I completely agree with them. Now is the time when fast food rules the world. Eternal snacking on the run, excessive consumption of sweet and salty foods, evening meals in front of the TV….

What does the younger generation see? Where is the role model? Children from an early age eat cheeseburgers, pizza, and rolls. Uncontrolled eating behavior leads to excess weight and other health problems.

Friends, it’s probably time to think about what we eat. A properly composed diet is the key to health, longevity and high performance.

Three principles of smart eating

Energy balance

The energy value, or calorie content, of the daily diet should be equal to the energy expenditure of our body.

We must understand that each person is individual. Everyone needs their own daily requirement. Indicators depend on gender, age, profession, etc. For example, an athlete needs a diet of 4000-5000 kcal. A office worker- 1500 kcal.

Balanced diet

Our body needs nutrients in optimal quantities and ratios. I propose to dwell in more detail on the main nutrients and their energy value.

Protein intake

These are vital substances. They are:

• source of energy;
• building material for our muscles and cells;
• form enzymes and hormones.

We remember that their need depends on many factors that are listed above. Doctors say that the average person needs 80-100 g of protein per day. They cover 15% of the daily ration.

Fats

Also necessary for the body to function normally. They contain:

• unsaturated fatty acids;
• vitamins A, E, K;
• phospholipids (participate in fat metabolism).

The optimal amount of fat consumption is 20-35% of daily calories. The most valuable fats are of vegetable origin. Which ones exactly, you can find out from the article

Carbohydrates

The body's need for these nutrients is quite high and amounts to 400-500 g. Carbohydrate consumption provides the energy value of the diet by 50%. The main share should be complex carbohydrates (cereals, vegetables, etc.).

Mode

Three or four meals a day are expected. It should be regular (at the same time) and uniform (equal portion weight). The last meal is 3 hours before bedtime.

Nutritionists say that such a nutritional system saturates the body for a long time and suppresses the feeling of hunger. Over time, a conditioned reflex reaction is developed. It will prepare the body for food intake and the cyclic production of digestive juice.

Basic Rules

The modern model of reasonable nutrition looks like a pyramid. I talked about it in more detail in my material. After studying it, you will be able to focus on products and build your daily diet.

Important points

Variety of products.

There is no such type of product that could provide the body with all the nutrients it needs. However, there is an exception - this is breast milk for a child under the age of six months or a year.

Therefore, following the rules of reasonable nutrition, it is necessary to dilute your diet daily healthy products. Nutritionists say that a large number of nutrients found in plant foods.

Vegetables and fruits

Must be on your menu daily. Preference should be given to those fruits that grow in the region. The amount of fruits and vegetables is no more than 500 g per day.

Liquid

A healthy lifestyle involves daily consumption of clean drinking water in a volume of 2 l. It starts metabolic processes in the body. Tea and other drinks should be drunk between meals. It is not advisable to drink food.

Cooking

Food needs to be cooked by steaming, grilling, oven or boiling. Vegetables are best consumed in fresh. It is not advisable to fry food.

An abundance of oil in a frying pan will not have the best effect on the body. And when we use vegetable oil for frying, we generally consume carcinogens.

What to remember

There is nothing single and universal in the world that is suitable for any situation. The same goes for food. Each person is individual, so you need to take into account the characteristics of the body, physical activity, and type of activity.

But the basics of reasonable food consumption still exist. Choose the right set of products, take into account your energy balance and your rhythm of life.

Remember the pyramid - a model of proper nutrition. This is the basis where the basic principles of a healthy lifestyle are spelled out.

A balanced diet can be used for losing weight, maintaining weight, preventing various diseases, and gaining muscle mass.

Being beautiful, healthy and slim is easy. Your body condition depends only on you and your choice.

Friends, what do you think about reasonable nutrition? Rate your diet and health? Your opinion is very interesting, share it in the comments!

This is where I end. See you again! Don't forget to subscribe to my blog updates.

There are many different diets, but they all don't work as well as we would like. Often people face problems: either the diet is so meager that they don’t want to sit on it for a long time, or the efforts made give such a minimal effect that as a result, the desire to continue eating like this for a long time disappears. And a breakdown occurs. What to do?

If you eat right and follow a healthy lifestyle, you will not need to think about your figure, since such food itself helps to reduce excess weight and maintaining health.

Proper nutrition for weight loss: weekly menu, food table - these are the main components in losing weight without harm to health

This article will discuss proper nutrition, provide tables of foods that promote weight loss, and provide different menus, which will help maintain a balance between nutritious and low-calorie foods.

To lose weight proper nutrition, you don’t need to force yourself and deprive yourself of your favorite foods for a long time. You can eat familiar foods in a certain, correct combination and forget about the feeling of hunger.

In order for such nutrition to lead to the expected result, several rules should be followed:

• count calories of consumed foods;
• check the composition of food;
• prepare food correctly;
• follow the daily routine.

Being on a proper diet, you can sometimes allow yourself even forbidden foods in small quantities. This approach helps reduce cravings for cakes, chips and other similar products, since there is no categorical prohibition. You just need to understand that junk food should be several times less than useful.

But such nutrition does not contribute too much sudden weight loss, since the caloric reduction is only 500 calories per day. And this means that weight loss will be only 1.5 kg or 2 kg per month.

But if you add exercise to such a diet, the results will improve significantly. In this case, you can lose weight even by 7-8 kg in a month.

Is it possible to lose weight on baby food?

Proper nutrition also includes baby food. Boiled vegetable, meat or fruit purees are very good for weight loss because they are quickly absorbed by the body.

The advantages of a diet for baby food This includes not only the speed of weight loss, but also the ease of eating. After all, you don’t need to prepare such food; you can simply open the jar and enjoy the taste at any time of the day. Well, if you have enough time to cook yourself, then you just need to boil and then puree your favorite food.

But there are also disadvantages to such a diet. One of which is a small amount of fiber. Therefore, if you follow a diet for more than a week, you need to include green vegetables in your diet. Another minus is the minimal choice of dishes. So this diet may soon become boring.

Interesting fact! The baby food diet was developed by Tracy Anderson, who is Madonna's personal trainer. Many celebrities have already tried the effect of this diet.

How to eat right to lose weight (the basics of proper nutrition)

It is better to give preference to boiled food with low content fat Raw vegetables and fruits can be eaten in unlimited quantities because they are too low in calories.

For example, you can eat cucumbers or tomatoes even in the evening to satisfy your hunger. But it is better to exclude fried, fatty and floury foods from the diet; such foods are very difficult for the body and contribute to its slagging and the formation of harmful cholesterol.

To make it easier to understand how much food you need to eat to lose weight, you need to count all the calories you consume per day and subtract 30% from this amount. The resulting amount is exactly the amount of calories that will not cause obvious discomfort and will contribute to weight loss by 1-2 kg per month.

Diet for weight loss

The process of losing weight largely depends not only on the choice of products, but also on the diet. In addition to traditional breakfast, lunch and dinner, snacks are allowed, but they must be minimal in calories. Raw fruits and vegetables are best for this.

It is best to eat at these times:

List of products for proper nutrition and weight loss at home

To make it easier to figure out what you can eat with proper nutrition and what you can’t, there are tables of healthy foods.

What foods should you eat to lose weight?

Almost all fruits and vegetables have a minimum amount of calories, so you can safely eat them at any time. They can also replace any foods or use them as snacks.

What foods to exclude to lose weight

With any diet, it is important to exclude unhealthy foods. that contain too much fat, sugar and simple carbohydrates. Such carbohydrates are dangerous because they are quickly broken down in the body, thereby increasing blood sugar.

But this sugar decreases just as quickly, so after a while you want to eat again, which provokes gluttony. In a balanced diet, sugar should be almost at the same level.

Some of the most harmful products Things to avoid when losing weight:

Food diary for weight loss: how to keep it correctly

To know your weak spots, you can keep a food diary, which will help you monitor the food you eat per day and adjust the right approach to losing weight.

Exist different types keeping food diaries, but they all boil down to one thing - to ensure ease of control:

1. Keep a diary This can be done either in a notebook or electronically.
2. Notes should be taken daily, preferably immediately after meals.
3. Must indicate meal time.
4. For comfort you can make a table where the amount of food, calorie content, the presence of protein, fat and carbohydrates will be recorded (as shown in the table).
5. Amount of food It is better to indicate in grams and milliliters.
6. Calorie counts and the amount of fat will help you do certain programs.
7. Diary you should always have it with you.

Nutrition program for weight loss

There are many nutrition programs for weight loss. It all depends on lifestyle, sports activities, individual preferences and the ability to comply with the rules of the program. Almost every program is based on compliance with the diet and control of consumed products.

Meals must be adjusted to your daily routine. For breakfast and lunch, you can eat fairly high-calorie foods containing carbohydrates, and for dinner it is better to consume low-calorie protein foods.

You also need to take into account the daily physical activity. If low physical activity is planned, then the number of calories should be reduced. And with increasing loads, the caloric content of the diet increases.

Note! Any nutrition program for weight loss works many times better if you exercise. After training, it is better to eat no less than 30-40 minutes later. Products must contain fiber and proteins.

Healthy (balanced) diet for weight loss

Anyone who wants to reduce body weight has probably heard the following phrase more than once: “To become thinner, you need to eat less!”

But proper nutrition for weight loss does not mean reducing the amount of food itself, but reducing the calories consumed.

In order for weight to decrease, you need to consume approximately 1500 kcal per day. Also, nutrition should be balanced. That is, you need to maintain the proportions of protein, fat and carbohydrates in a ratio of 40-30-30%.

Dietetics - proper nutrition (diet) for weight loss: menu for the week

Dietetics is a whole science that helps women keep in shape. Many nutritionists recommend learning how to eat right first. To do this, you must adhere to the rule of the golden mean - consume almost equal amounts of nutrients, as well as reduce the number of calories so that more of them are burned than entered into the body.

First, you should try to create a menu for the week, calculating the number of calories and nutrients in the foods you consume. The table above and the approximate list of menus presented below will help with this, products in which can be replaced with ones of equal calorie content.

Proper nutrition menu for weight loss for a month

For this type of nutrition you need to eat for a month sufficient quantity products containing protein. It’s easy to calculate: you need as many grams of protein as a woman weighs in kilograms. This number is then multiplied by a factor of 3.3. You need to consume the resulting amount 2-3 times during the day.

It is imperative to eat more vegetables and fruits, drink juices and teas. Sugar should be replaced with stevia or dried fruits, and bread with bran. Drink approximately 2 liters of fluids per day.

Three meals a day for weight loss

The daily amount of food should be divided into 3 times. The menu below can be consumed for breakfast, lunch and dinner. Depending on whether the menu is drawn up for a week or a month, choose 2-3 dishes for yourself, which are replaced daily in accordance with their calorie content.

Healthy breakfast (proper nutrition for weight loss)

• 50 g porridge (oatmeal, buckwheat, rice, pearl barley, wheat),
• 50 g boiled fish,
• 50 g boiled chicken meat,
• 150 g vegetable salad,
• fruit salad,
• 30 g granulated bran,
• 100 g cottage cheese 0% fat.

From drinks you can choose 150 ml of juice, tea, coffee with milk or compote.

Healthy lunch (proper nutrition for weight loss)

Healthy dinner with proper nutrition for weight loss

Be sure to eat 30 g of granulated bran and 200 g of vegetables or fruits. You can drink it with low-fat yogurt, kefir or tea. You can eat boiled vegetables, poultry fillet or lean meat - boiled or baked. But no more than 50 g.

If the food eaten for breakfast or lunch is not enough, you can eat fruit or dried fruit for lunch or an afternoon snack, and wash it down with juice, tea or yogurt.

Nutrition for weight loss and exercise

If you just eat right, losing weight is not so effective. And if you also exercise, your body weight decreases much faster. But here you need to follow some nutritional principles.

The body stores fats in case of lack of energy. That's why, to force him to spend these reserve reserves, you need to not eat before the workout itself. And you should definitely eat about 2 hours before, so that it’s not hard to study.

The meal should be carbohydrate, but in small quantities. This way, the body will be sure that food is entering it, and will not drive you crazy during training with a feeling of hunger. And he will take the missing part of the energy from fat reserves.

You can eat oatmeal or buckwheat porridge, vegetables and fruits.

It is important to know! If you feel dry mouth, drowsiness or worsening mood, this may indicate a lack of water in the body. With a weight of 70 kg, the daily water intake is 2 liters. If you weigh more, calculate the amount based on body weight - for every extra 10 kg you need 250 ml of water.

Post-workout nutrition for weight loss

After training, you need to give the body some more time to burn reserve fats, and only after 2 hours can you start your first meal. Now you need protein products: cottage cheese, egg whites, boiled chicken, boiled seafood. It would also be nice to have a vegetable salad with a spoon of vegetable oil.

If you feel very hungry after a workout, you can drink juice, yogurt or tea.

Fractional (five meals a day) meals for weight loss: menu for a month

This system involves eating every 2-3 hours. When losing weight, portions should be small, but contain enough calories for normal well-being.

Food must have beneficial properties, even if it's a snack. The basic principle of this diet is that during the day you need to eat a hot meal 3 times and have something light to snack on twice. Sweets are allowed only 1 time, and only 1 piece.

Approximate fractional meal menu:

1. Breakfast may consist of porridge and fruit. You can drink tea or coffee.
2. For lunch necessarily soup, baked or raw vegetables and lean meats (chicken, turkey).
3. Have supper Can be boiled fish, meat or eggs in combination with vegetables.
4. Snacks– fermented milk products without fat (yogurt, cottage cheese, kefir), fruits, grain bread and tea.
5. Before bed If desired, it is better to drink kefir.

Fractional meals for weight loss, reviews from those losing weight

Considering the reviews of women losing weight on this diet, it can be argued that this diet reduces weight slowly, but the desired effect lasts much longer than with rapid weight loss. In addition, this method can be used by everyone without age or health restrictions. Therefore, we can safely say that this power system is much better than others.

Separate meals for weight loss: menu for the week

In order for food to be better absorbed by the body, it must be consumed separately, divided into proteins and carbohydrates. This is necessary so that gastric juice that is neutral in acidity is released to digest carbohydrates. And proteins require a more acidic environment, while carbohydrates are not digested in such an environment.

From this it follows that 1 meal should include either proteins or carbohydrates. But since almost all products contain both, they are usually divided into groups. When creating a menu, you must take into account the compatibility of products.

Separate nutrition table for weight loss

It is important to know! Products containing more proteins or carbohydrates are not compatible with each other. But they can easily be consumed with fats and fruits.

Separate meals for weight loss, reviews from those who have lost weight

Based on reviews of this type of nutrition, one can judge that at first it will be quite difficult to get used to such a diet, since our usual dishes are too far from such a system. You will need to learn to cook again and get used to new tastes. Some girls observed changes in their mood and stress, which they associated with the inferiority of separate nutrition.

Another category of those who have lost weight on this system claims that the reverse transition to mixed nutrition It is quite difficult because the body gets used to light and easily digestible food. Many people even like to stay on this diet.

But all the reviews about this diet unanimously state that such a system works flawlessly and with its help you can lose 10-25 kg within 3 months. This is an excellent diet for those who are very heavy.

Intuitive eating, reviews from those who have lost weight

Intuitive eating is more of an anti-diet. Here you can eat whatever you want, you just need to control the amount of food you eat so as not to overeat.

Interesting fact! Intuitive Eating was created by Stephen Hawkes, who also suffered from... overweight. He tried many diets and came to the conclusion that they all gave short-term results.

Then he began to listen to the desires of his body and eat only those foods that he wanted.