The basics of proper nutrition for weight loss

Proper meals for weight loss

About 57% of the Russian population suffers from obesity.Fighting this diet alone is not easy and harmful.

There is a solution, very simple - eating properly.

And also change your attitude towards food.A weak figure, first and foremost, is a respect for one's self.That is, it is necessary to arrange priorities, which is more important.If health is more important, it is worth refusing to go to a harmful and healthy diet.

We figure out whether it is possible to lose weight, if there are only the right products, what is a healthy diet, whether it is an effective diet and how to learn how to eat properly to achieve optimal weight.

Eating the right to lose weight without harm to health

A competent attitude towards food is to select the rules of dishes and energy that allows you to feel power and energy, look good and maintain a healthy body weight.

Individual body weight (BMI) is calculated by the formula.It is necessary to divide the weight into kilograms at a height of meter, erected in the square.

That is, with a weight of 70 kg and an increase of 1.7 meters, the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If BMI is found from 18.5 to 25, then there is nothing to worry about.Everything is perfect.If less, the weight is small for the norm, more than 25 - excess.And more than 30 is already obese.However, the type of physics, age, gender must be taken into account.

The problem noticed, you need to get a diet change.In order not to harm health, but on the contrary, by healing, it is necessary:

  • Exclude hunger, give up on different monodes;

  • Get a daily calculation of calories.Medium daily numbers (2000 kcal - for women and 2500 kcal - strong half) allows you to maintain shapes, to achieve harmony, to reduce caloric content;

  • The balance is required (30%, 30%, 40%), otherwise the imbalance will occur in the body, it will start to save uncontrolled hunger signals;

  • Often and a little eating for the "decomposition" of metabolism;

  • Careful chewing every piece;

  • Drink water in a cup every two hours, but not immediately after eating.

Attention!And food is more useful when it is varied, as all micro and macro elements are needed for a healthy body.

The gradual transition to a healthy diet not only damages the body but also improves well -being.If you know how to eat properly, it will not be difficult to lose weight for both 20 and 50 years.

The basics, rules and principles of a healthy diet

Healthy nutrition is based on three main "whale":

  • Calories calculation;

  • A variety of products and dishes;

  • Compliance with food intake.

The basics, rules and principles of a healthy diet

Caloric content is important, as ideally the body must fill the energy spent through food.Disruption of this balance causes weight loss or obesity.

Diversity is essential to meet the needs of all the body system in nutrients.The menu should not include products that cause harm, gradually they should be replaced useful.

And the diet is a temporary schedule that was allocated for food.When a person eats at the same time, the digestive system is much more effective.

For those who get up early, you can follow this schedule:

  • Breakfast at 8am;

  • Second breakfast at 10am;

  • Lunch at 13 pm;

  • In the afternoon at 16 o'clock;

  • Dinner at 18 pm.

For those who wake up at 9am in the morning, you can observe the following mode:

  • Breakfast at 10am;

  • Second breakfast at 12 o'clock;

  • Lunch at 14 pm;

  • In the afternoon at 17:00;

  • Dinner in 20 hours.

Important!You need to drink enough water - about 30 mg daily.It is not strongly recommended to drink water with gas during weight loss.Gas bubbles expand the stomach and increase the appetite.

List of Products permitted and forbidden in weight loss programs (table)

Almost any food can be eaten by weight loss.Only it is important to know the event.

Recommended products in the morning Recommended products in the evenings Unwanted products
Kislomolochnoe, with a minimum or average percentage of fat content Low fish, birds Fried dishes, fatty meat
Lean meat and poultry, low fish varieties Ugly fruit Milk
Otrubnoj and rye bread Kislomolochnoee average percentage of fat content Canned food
Vegetable soup and saturated broths Protein omelet, soft egg Sausage, sausage, pickles
Vegetables, mushrooms Vegetable Mayonnaise
Groups Seafood Chips, fast food
Ugly fruit Fungus Margarine, exquisite oil

It is also advisable to exclude confectionery and high calorie sweets from their product basket list.Instead, select neutral desserts that can be quite useful: marmalade, pastille, marshmallows.

It's interesting!Necessary every day, there are some delicious, better until noon.It will cause less harm than due to the psychological tension caused by constant reject.

Additional funds to lose weight quickly

Additional means of losing weight

For those who do not have time to visit the gym regularly, the exit is moderate and nizkokalorijnom is in the nutrition.To lose weight faster, you need:

  • Start the process with a low carbon diet: in the morning is uglevodistuyu food, lunch and evening - protein with vegetables;

  • Two glasses of water will not prevent morning meals;

  • Weekly for unloading days: there is only cucumbers, or only watermelon, or strawberries, or you can eat vegetables or only fruits all day long;

  • Make a hike for at least 40 minutes.

And we have to eat slowly, at certain hours and 5-6 times fractionically small fraction.

You need to drink 2 liters of water a day.Very good if it is melting or boiled water, decoctions, tinctures of gerbs or kerries.

Everything about Superfude, supplements and vitamins every day

In order to avoid lack of macro- and trace elements, it is worth adding vitamins, supplements and superhuman energy.Superfudo is called foods enriched with vitamins and minerals.It is also called sports nutrition.

You have to choose lots of vitamins.But it is better to consult a doctor before making a choice.

Diet and a healthy diet

With a balanced diet, an additional diet is not required.The body gets the forms in which it functions perfectly.A person will lose exactly so many pounds of weight when the body is comfortable for normal existence.

If the task is to become much weaker, then rational nutrition can be combined with temporary diets.You can arrange a weekly diet or longer.But keep in mind: so as not to return a kilo, we must strictly adhere to the principles of a healthy diet.

An effective diet

All diets are effective if they are observed.The choice depends only on taste preferences, body characteristics, health problems.

The name of the diet The basic principles Durability Expected results
Kremlin's diet Low -carbon diet, which prevails with protein products. From week to four weeks Every day of the first week is lost in a kilo.Then the process of weight loss becomes less effective.You can lose 15-20 kg in one month.
A separate meal Eat just touch each other, do not mix uglevodnuyu and protein foods. One week and for life In the first week you can lose 5 pounds.In addition, weight loss is slower, but in a month you can get rid of 15-20 kg/
Diet "Vegetables and Fruits" A low -calorie diet, which can only be found in fruits and not starch vegetables, cooked, oven and raw shape. 7 days In a week you can get rid of 2 to 4 kilograms/

Most other diets are also based on a separate meal or nizkokalorijnom menu.

Dietary nutrition helps to lose weight

Dietary nutrition helps to lose weight

Kremlin's systemNutrition is based on the fact that the body, deprived of carbohydrate, consumes fatty deposits from internal energy supplies to digest protein foods.You can eat meat, fish, nuts, cheese, sausage, without hunger.At the same time, he loses his overweight.We have to give up on sweets, not eating after 18 hours.The menu can be added to vegetables and fruits for two to three weeks, but in small quantities.

EssenceA separate mealIt is based on the fact that digestion of certain products becomes faster if they do not mix them in one technique.Since different types of products require different enzymes and digestion.There is a product compatibility table.If you use them separately, the digestion process will accelerate, the metabolism will increase.Therefore, the extra pound will leave faster.

Diet "Vegetables and Fruits"It contains a lot of fibers, which gives rise to healing and promotes the division of fat cells.And the cost of energy is not high.It is necessary to use these gifts of nature without salt and sugar, oil.The body receives a sufficient amount of vitamins and minerals, the intestinal action is activated.You cannot eat after 18 hours.Products such as bananas, potatoes are excluded.

We start correctly: Estimated menu according to a healthy diet scheme

Depending on the food preferences, we are making the menu.It is necessary to predict the calorie content of the dishes, as well as the planned dishes throughout the week.For example, it is undesirable to combine fish and chicken in one day.

It should also be borne in mind that in the morning the total amount of calories a day should be 50%.Dinner should be easy, some are small.It is better to drink high -calorie beverages in the morning.

Estimated menu according to a healthy diet scheme

Morning meal:

  • Any grain porridge;

  • Boiled eggs;

  • A cup of tea;

  • Plum or pear.

Snack: Choice - kislomolochnoe, fruit salad or mug.

Dinner:

  • Mushroom soup with cheese;

  • Schnitzel or rice barbecue;

  • Cabbage salad with vegetable oil;

  • Juice.

Snack: Choose - curd cheese or 30 g of nuts.

Evening meal:

  • Stewed in the cream;

  • Stewed vegetables;

  • A cup of green tea.

Pre -compiled menu increases control and itself -discipline.

Key findings

Eating in accordance with reasonable rules means observation of caloric content for women of 1,500-1800 kcal who are not very active in life, for men, 1800-2000 kcal.

It is also important to protect the BZHU balance by Formula 1: 1: 4, to lose weight from the list of permitted products.

Competent nutrition will cause weight stabilization and excellent wells.

A healthy energy complex can completely change your diet, so think twice before you sit on a limited diet.All lost kilograms can be returned.

Make up for the first time.And when you start losing weight and feeling the sensations and the mirror as the weight goes, the motivation will be added.