Doctors, fitness trainers and nutritionists advise to follow the principles of proper nutrition for weight loss in all matters related to safe weight loss.They recommend the same system for gaining weight and staying in shape, which helps you understand that a healthy diet is universal and you can achieve any bodybuilding goal with it.However, how can the general rules be adapted to a specific goal, and should proper nutrition be understood as a strict diet, with the prohibition of all deviations to the left?
What does proper nutrition mean for weight loss?
Eating healthy is losing weight without risking your health and the stress of hunger.Some people are intimidated by counting portions and weighing food, but after several weeks of proper nutrition, you learn to visually determine what and how much you can eat.This system does not mean strict adherence to grams, so a minimal error will not cause weight stagnation.
The right ratio of proteins, fats and carbohydrates
All food products consist of nutrients, and the basis is made up of the 3 most important ones - proteins, fats and carbohydrates.Their abbreviation is BZHU.The ratio of these elements in the daily diet is no less important for the quality of the body than the total amount of daily food.According to nutritionists, the issue of BJU balance should be prioritized, since if you violate these principles, you will not achieve fat burning during weight loss.
Proper nutrition for weight loss includes the individual calculation of the amount of each nutrient and a number of related principles:
- Carbohydrateit is a key nutrient that supplies the body with energy, so it should take up half or a little more of your daily plate.In an individual calculation, the daily amount of protein is 4 g per kilogram of body weight.
- Fats– is also a very useful element, which is primarily a source of vitamins and acids necessary for the nervous system and the heart.For the normal functioning of the body, it is necessary to consume 1.1 g of fat per kilogram of existing body weight.
- Squirrels- the "building blocks" of your muscles.Some open sources advise to focus on them during weight loss, but the principles of proper nutrition to lose weight without harming the body refute this recommendation.A person without sports training should not eat more than 1 g (per 1 kg of net weight).
Daily calorie intake
How much food a person can and does eat in a day is determined by their metabolic rate.This indicator is calculated individually, taking into account the following indicators:
- not;
- weight;
- growth;
- circle.
However, this number is not final if you decide to lose or gain weight.It also does not take into account physical activity - even a walk from home to work, that is, the calories that a bedridden person needs to live.According to the principles of proper nutrition, this indicator should be multiplied by the activity level, and if we plan to lose weight, the existing number should be reduced by 10-20%.
The principles of proper nutrition for weight loss
In addition to the calorie and nutritional standards mentioned above, a healthy diet is based on a number of other rules that you should know and follow:
- Avoid fasting.
- Don't miss the main meals.
- Breakfast and lunch are more filling than dinner.
- Give preference to fresh vegetables rather than thermally processed ones.
- Avoid using salt when cooking.
Weight loss products
Sweets are a must, and buckwheat salad is your best friend: this is how women imagine the daily diet of a man who follows the principles of healthy eating.However, the healthy menu is much more diverse, and the recipes for healthy dishes may even look no worse than "harmful" ones, and in appearance they can be compared to restaurant ones.
The number of permitted foods significantly exceeds the prohibited list, and after changing your eating habits (mostly within 3 weeks), you no longer feel deprived.
What can you eat to lose weight
The list of products that do not interfere with the reduction of fat reserves is long enough to prepare the appropriate menu for the month almost without repetition.Food ideas are mostly limited by the selection of grocery stores or the skills of the housewife.
Experts call absolute diet products:
- Cereals are a source of slow carbohydrates and B vitamins.Particularly recommended: oatmeal, buckwheat, millet, pearl barley.
- Legumes are light plant proteins.Chickpeas, lentils and beans are ideal for weight loss, but it is better not to rely on peas.
- Eggs - up to 2 per day if with yolk and up to 4 if only white.
- Vegetables contain fiber, i.e. dietary fiber.Even potatoes are allowed, but their consumption is reduced.
- Fruits and dried fruits are excellent substitutes for factory sweets.
- Milk - minimal to prevent calcium deficiency, lactose-free.
- Fermented dairy products - be careful, in the evening yogurts will only be natural.
- Cottage cheese is preferably low-fat, but it is not necessary to look for low-fat.
- The cheese is mostly hard.
- Honey, nuts.
- Vegetable oil - preferably olive, up to 30 ml per day.
What to avoid when losing weight
The main enemies of the figure and factors preventing weight loss are saturated fats and fast carbohydrates.
It is ideal to completely eliminate them from the diet while losing weight, but good nutrition is not a diet of lettuce and chicken breast.
It is not forbidden to eat ice cream (simple carbohydrates, milk sugar), chocolate (simple carbohydrates) or fried potatoes (saturated fat), but:
- meets the daily calorie requirement;
- rarely enter the menu and not before bedtime.
Proper nutrition for weight loss focuses on healthy foods, so it is advisable to eliminate as much as possible from the diet:
- sausage and its "relatives" - Vienna, bacon and so on;
- sugar (pay attention to the ingredients of the products);
- mayonnaise;
- sweet;
- baking.
Diet plan for weight loss
In addition to permitted and prohibited foods, several aspects must be taken into account when planning the daily diet:
- type of heat treatment;
- portion size;
- frequency of meals;
- drinking system.
How to prepare healthy meals
The number of healthy food recipes is slightly less than usual, so you don't have to worry about the lack of culinary ideas.All methods of heat treatment are available to you, including frying, but this is done without oil, in a special non-stick pan.You can do the following:
- cook;
- bakes;
- cook in a double boiler;
- stew;
- grill.
How many times a day should you eat?
Feeling hungry all the time is not something that promotes proper nutrition for weight loss, even if you need to lose weight urgently.If you follow the above principles of BJU balance, you will not starve, as carbohydrates provide the desired degree of satiety.However, in addition to this, it is important to strictly adhere to the diet, which will help you get rid of the minute-by-minute desire to chew something.
According to nutritionists, the correct diet is to eat no more than 6 times a day.However, this number is determined individually:
- If you eat a portion of meat, satiety can last up to 4 hours, and the product takes a long time to digest.
- If you snack on vegetables, a new "portion" of food must be given to the body after 2 hours.
- According to the rules of healthy eating, it is not advisable to take a long break (longer than 4 hours) from the menu, so as not to trigger a drop in sugar, which leads to insulin spikes and a slowdown in metabolism.
Portion size for proper nutrition for weight loss
Do you eat well or are you hungry after eating?This question concerns most women who take out their scales before cooking.For some, losing weight inevitably means reducing portions to ridiculous sizes, leading to a crash because satiety doesn't occur.Doctors do not agree with this policy - for proper nutrition, you don't even need to fast to lose weight: the amount of food on your plate should be such that after half an hour your stomach does not feel empty, but you also do not suffer from overeating.
Follow these guidelines:
- The amount of chicken or fish meat per portion is 100-150 g, visually it should not exceed the size of the palm of your hand.
- The amount of cereals and pasta is a handful spooned into the palm of your hand, i.e. 50 g or a little more.
- You have to eat a lot of vegetables, so their portion is the size of a palm (the food is cut into pieces).
- It is advisable to coordinate the appropriate portion size with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for the snack.
Adherence to the drinking regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people substitute the concept of "beverage" with "tea" or "coffee", but the drinking system is pure, non-carbonated water, which does not actively burn fat, but is necessary for weight loss.Failure to follow a proper drinking regime leads to lymph stagnation, thickening of the blood, dehydration, swelling, poor skin tone and deterioration of well-being.
Top recommendations on what and how to drink for proper weight loss:
- A glass of water before a meal is an essential element of the menu.
- Each cup of coffee should be compensated with 0.6 liters of clean water because... This drink causes dehydration.
- Fruit juices, compotes and other drinks are food;they are not included in the regime.
- Forget the 2 liter rule: the optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
Proper balanced nutrition for weight loss - menu
In order to understand the method of compiling a daily diet, below we suggest a weight loss menu that does not cause hunger.This scheme can be expanded by adding 1-2 snacks with vegetables/fruits, cheese, nuts.
Approximate daily nutrition program:
- Morning.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- A snack.Whole grain bread, hard cheese (up to 40 g), a lot of greens.
- Dinner.Chicken soup with vegetables, a piece of boiled chicken.
- Afternoon snack.Salad of canned red beans, bell peppers and cucumbers.
- Dinner.Fried flounder with asparagus and orange.