How to eat right for weight loss (main principles and recipes)

Which diet to choose to keep in shape? We talk about the principles of proper nutrition, the menu for each day and important restrictions.

Principles of healthy eating

The main rule for long-term weight loss is not dieting. It has been proven that in the process of following a diet, especially if it is quite rigid, with calorie restriction, there is a decrease in metabolism. The more difficult and prolonged the diet, the lower the metabolism. The problem is that metabolism is very difficult to recover, it can take months, even years, for people who have gone through many cycles of weight loss and weight gain, the metabolism is almost impossible to recover. recoverable. Therefore, in the scientific diet there is such a thing as rationality, i. e. just a daily healthy diet and a competent nutritionist will advise you exactly how to lose weight. weigh.

An important principle is a lasting change in nutritional patterns, i. e. adherence to the principles of proper nutrition throughout life, not just during the weight loss phase. This is how people who are not prone to being overweight eat. They do it unconsciously, they have learned it since childhood, not even knowing that it is true, or they come to it intuitively. Overweight people will have to learn the principles of proper nutrition at a conscious age, but it is possible.

The first rule of a healthy diet is to diversify foods with a combination of products that contain key macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins, minerals). , biologically active substances). Dietary diversity can be symbolized by the dietary rule put forth by Harvard Medical School. Half of the food plate should be occupied by complex carbohydrates - vegetables and fruits, a quarter - protein products, and the other quarter - cereal products (cereals). Milk or fermented milk product or water is put on a plate as a drink. There should be 3 such meals a day.

I have to say that snacks are optional, but if you feel like you need them, you can. 2-3 snacks per day are allowed. As a snack, can have a variety of vegetables (carrots, radishes, radishes, cabbage, cucumbers, tomatoes, avocados, etc. ), nuts (walnuts, hazelnuts, almonds, unroasted) - 10-15 g per day, fruit (total 3-4 fruits per day with a weight of 150-200 g each), dried fruit - not more than 50 g, non-fermented dairy productsadd sugar, cheese and dishes from it.

Important restrictions

People who want to lose weight must follow certain restrictions. First, we limit products that contain obvious and hidden fats. Everything is clear about the obvious fat - this is fatty meat, confectionery with cream, mayonnaise, vegetable oil. And hidden fats are foods that contain a lot of fat that you may not know about. This is dangerous, because you don't know that you are getting an excess of fat and calories from these products. An example of such products: all meat dishes (sausages, salami, carbonated and other meat products, dumplings, etc. ), almost all industrial baked goods (exception)except those containing hidden fats, since they are still mainly represented by trans fats, which violate the metabolism), fast food, junk food (chips, crackers, etc. ), full-fat dairy products (especially cheese), nuts and seeds, salads, side dishes laced with vegetable oils.

Second, we pay attention to trans fats. These are fats that do not occur naturally, but are formed during the manufacture of margarine and spreads, as well as during industrial frying. Trans fats disrupt metabolism, affect the state of the satiety center, and may also play a role in the development of atherosclerosis. Trans fats are found in fast and junk food, industrial baked goods, as well as margarine and spreads. These products are not recommended for people who want to maintain a normal body weight.

Third, drinks. You should try to drink only beverages with minimal calories: water, tea, coffee, herbal teas. You can use milk, dairy products, but no more than 2-3 servings per day. Sugary drinks should be completely eliminated, including freshly squeezed juices and sweetened yogurts, as these are a readily available source of carbohydrates that even do not need to be digested, which are quickly absorbed and contribute to an increase in weight. weigh.

But you can eat sweets. We add them as a dessert to the main dish. You can eat up to 25 grams of added sugar per day. This is about 50-100 grams of sweets, depending on their composition. Exception: people with diabetes.

You can eat bread and even need it! Black, grade 2, grain, bran. Limited white bread. A day need 3-4 slices of 30 gram bread! Bread provides a feeling of fullness, contains fiber, complete protein and B vitamins, reducing the risk of overeating and craving sweets. The exception: People with gluten intolerance, wheat protein allergy, or celiac disease.

You need to be careful about alcohol use. It is a very high calorie product in itself. In addition, high-calorie snacks are often served with it: cheeses, sweets, snacks, etc. v. Alcohol also increases appetite, and we end up eating more than usual. Sometimes he himself is the cause of excess weight, although a person can eat right away for the rest of the time and not overeat.

It is believed that combinations of food groups affect the speed and accuracy of food digestion (and therefore metabolism and weight loss). There are different approaches - for example, individual nutrition, for which special product compatibility tables have been developed for proper nutrition. But in reality, they have nothing to do with a balanced diet, which should be followed daily.

Do I need to drink a lot of water to lose weight?

I want to discuss another popular topic like water usage. Water itself does not affect metabolism or calorie burning. But it can be useful in some ways. So sometimes a person who is experiencing hunger, actually experiences a feeling of thirst. So, if less than 3 hours after eating and you feel hungry again, you should drink a glass of water and if the feeling of hunger has passed, it is thirst. You should also drink 1-2 glasses of water right before or during a meal. This allows the fiber in your food to absorb water and create mass in the stomach, making you feel full quickly and without overeating. This is also facilitated by the fact that drinking beverages (water, tea) with meals is completely harmless, as some patients and even doctors believe. Therefore, water must be included in a reasonable nutritional menu for a week to lose weight.

Sample weekly nutrition menu

It is very important that the diet is varied and balanced. We offer a reasonable nutritional menu every day to lose weight. In our menu, food does not come with drinks, you can add unsweetened tea, coffee or water to each meal.

1 day

• Breakfast:oatmeal (150 g), multi-grain bread (30 g), hard cheese (20 g), baked apple (150 g).
• Dinner:buckwheat soup with meatballs (200 g), rye bread (30 g), tomato and cucumber salad (100 g).
• Afternoon snack:cottage cheese 5% (50 g), walnuts (15 g), dried apricots (20 g), kefir 1% (200 g).
• Dinner:oven-roasted chicken (100 g. ), boiled potatoes (100 g. ), multi-grain bread (30 g. )

Day 2

• Breakfast:Syrniki curd (100 g) with apricot jam (20 g), pear (150 g).
• Dinner:chicken soup with vermicelli (150 g), vegetable salad (100 g), rye bread (30 g).
• Afternoon snack:fruit (200 g), unsweetened yogurt (100 g).
• Dinner:Steamed fish cakes (100 g. ), cherry tomatoes 50 g, multi-grain rice cakes 30 g.

Day 3

• Breakfast:Millet porridge (150 g), rye bread (2 pcs), avocado (80 g).
• Dinner:mushroom soup (200 g), multi-grain bread (30 g), cabbage salad with cucumbers and vegetable oil (100 g).
• Afternoon snack:cottage cheese (150 g), 1 teaspoon honey, baked pear (180 gr. ).
• Dinner:stewed vegetables (200 g), boiled chicken fillet (150 g).

4th

• Breakfast:rye toast, hard cheese (20 g. ), banana.
• Dinner:potato soup with herring (200 g. ), rye bread (30 g. ), apple.
• Afternoon snack:fruit jelly (200 g), kefir 1% (150 g).
• Dinner:lazy cabbage roll (100 g), celery salad, radish, cucumber (100 g), type 2 bread 30 gr.

Day 5

• Breakfast:2 egg omelette with vegetables, rye bread (2 pcs), orange.
• Dinner:paella with lean meat (200 g), stewed vegetables (150 g).
• Afternoon snack:yogurt (200 g), apple.
• Dinner:boiled lean meat (chicken, rabbit, veal) (250 g), fresh or pickled cucumber, type 2 bread (30 g).

6th

• Breakfast:rye bread (2 pcs), slightly salted salmon (60 g. ), avocado (80 g. ), fruit (150 gr. ).
• Dinner:soup with meatballs and spinach (200 g), rye bread (30 gr. ).
• Afternoon snack:low-fat cottage cheese (100 g), dried fruit (50 g), nuts (15 g), apple.
• Dinner:stew (100 g), boiled buckwheat (100 g), lettuce 100 g.

7th

• Breakfast:hard-boiled eggs (100 g. ), tomatoes, whole grain bread (30 g. ), oranges.
• Dinner:grilled fish (200 g. ), cabbage or green leafy vegetables salad with olive oil (150 g. ), type 2 bread (30 g. ).
• Afternoon snack: vegan cherry pulp (100 g).
• Dinner:boiled or grilled fish (100 g), brown rice (100 g), stewed vegetables (100 g).

Recipes for pp from simple products

Many people think that a healthy lifestyle is difficult and expensive. But this is not the case at all. There are a large number of recipes to add proper nutrition to a healthy lifestyle, some of which are easy to cook at home.

Green Soup Puree

Element:

• broccoli - 400 g;
• spinach - 100 g;
• tubers of medium size;
• cream 10% - 200 g;
• vegetable or chicken broth - 200 g;
• salt to taste.

Cooking:

1. Chop broccoli, onion, pour hot broth, cook for 15 minutes.
2. The vegetables are ready to take (do not pour the broth), add the spinach, chop it into the blender.
3. Pour the resulting mass back into the broth, add cream, salt, cook for 10 minutes.

vegetable frittata

Element:

• eggs - 5 pcs;
• tomatoes - 2 pcs;
• sweet pepper - 2 pcs;
• broccoli - 100 g;
• green onions - 50 g;
• cheese - 50 g.

Cooking:

1. Cutting vegetables.
2. Beat eggs, add to vegetables.
3. Pour mixture onto a baking dish, sprinkle with chopped onions and cheese. Bake in the oven for 10 minutes.

Chicken with spinach

Element:

• chicken fillet - 400 g. ,
• light bulb - 1 pc. ,
• garlic - 1 clove,
• spinach - 40 g. ,
• salt and pepper to taste.

Cooking:

1. Cut chicken fillet lengthwise into pieces about 1cm thick, season with salt and pepper.
2. Chop the scallions, wash the spinach.
3. Pour 1 tablespoon into the heated pan. l. butter, put spinach, sour cream, onion, garlic and salt in the juicer.
4. Simmer for 5-7 minutes.
5. Arrange the chicken pieces in the bottom of the baking dish, followed by the braised spinach and grated cheese. Bake the dish in the oven for 12-15 minutes.

Oatmeal Banana Cookies

Element:

• oatmeal - 1 cup;
• bananas - 2 pcs;
• raisins - 2 tbsp. l.

Cooking:

1. Mix peeled, chopped bananas with bananas until smooth.
2. Add the washed raisins.
3. Form into round balls.
4. Place on an oiled baking sheet. Bake at 180 degrees for 15 minutes.

But what about sports?

A few words need to be said about physical activity. They are essential when it comes to weight loss, and not necessarily a visit to the sports club. Start by walking at a brisk pace, exercising at home, using a machine in the yard, dancing, doing yoga, doing what you enjoy.

To sum up, I would say that one of the most important principles is to build a relationship with your body, listen to your hunger and satiety, eat mindfully, and this will help you lose weight. body and maintain a healthy weight.