Nutritionists recommend not to put a lock on the refrigerator, only the right foods should be put there.Yes, you cannot do without many restrictions during weight loss, but the weekly menu can and should be varied.It is enough to change your usual eating habits a little.
Several parameters matter from the point of view of weight loss and diet:
- age;
- initial weight of a person;
- metabolic rate;
- the presence of chronic diseases;
- the state of the body (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc.).
General points of correct weight loss and basic rules of nutritionists
The basic rule that nutritionists recommend to anyone who wants to lose weight is to stop dieting and start losing weight gradually, without effort or sacrifice;this is important for both women and men.
As soon as you wake up from sleep, you should drink a glass of plain warm water.It washes out the digestive system, finally wakes up the body, starts the metabolic processes and bowel function.After water, about half an hour should pass before breakfast.It would be ideal if you do breathing exercises or any kind of exercise at this time.
Maintaining a proper water system is extremely important when losing weight.
You should drink at least 2 liters of clean water per day.This speeds up the fat burning process.
Almost no one succeeds in switching to proper nutrition all at once.To begin with, it is sufficient to reduce food consumption a little, by 100-200 kilocalories at each meal.Also, it's important to reduce total calories and regular portion sizes.
What does this look like in practice?For example, the usual breakfast of fried eggs and sausage.Instead of sausage, we can buy low-calorie ham from chicken breast, or even better, boiled and thinly sliced chicken breast.It is better not to fill it with a couple of whole eggs, but with 3-4 whites (without the yolk).
In this case, the amount of the breakfast portion will not change, and the calorie content will be halved.And if you gradually start reducing the amount of fat you pour into the pan and reduce it to a drop of oil on the non-stick coating of the pan, your breakfast will be up to three times lower in calories, and it will also be cheap and healthy.
A similar economical approach should be used to prepare all meals for both lunch and dinner.For the first course, instead of hodgepodge or fatty cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- vegetable puree soup from cabbage, zucchini, carrots, potatoes, etc.
If you can't radically change your diet to lean, start by gradually reducing your calories.For all soups, this means, first of all, the elimination of the cooking process.All the vegetables previously fried according to the recipe (onions, carrots, beets) must now be put into soup or cabbage soup without pretreatment, directly raw and chopped.
You don't have to skimp on the vegetables;the vegetable fibers in them keep you full for a long time, clean the intestines, are low in calories and have many beneficial properties.Therefore, there is no need to refuse food or significantly reduce portions.
The second courses can be left as usual, just remove the oil once more for frying, or it is more appropriate to steam or boil.The next step will be to halve the portion size and replace at least half of the dish with vegetables - steamed, fresh, fried without oil or grilled.This balanced and healthy approach ensures gradual weight loss.Plus, it's a fairly cheap way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to remove the feeling of hunger, but it should not lead to heaviness in the stomach.So, if you eat an apple or a salad leaf for dinner, after 1 hour hunger pangs will force you to go to the refrigerator.Therefore, it is ideal to prepare a light but filling protein dish with a portion of vegetable fiber (vegetables or fruit) for dinner.
Important!Pregnant and lactating women cannot follow a diet without a doctor's prescription.
Snacks on the menu for weight loss
In general, the recommendations of nutritionists lead to the fact that proper nutrition requires snacks - these are the second breakfast, afternoon snacks and late dinners.Five or six meals a day are the basis of the fractional diet, and with the right approach it gives the best results in weight loss.
As a snack in the first half of the day, you can choose natural sweets:
- dried dates, prunes, dried apricots,
- dried apple slices,
- unroasted unsalted walnuts.
The second breakfast can be vegetarian and consist of one fruit.You can snack with cottage cheese or a slice of cheese.For a late dinner, you can drink a glass of kefir or natural yogurt an hour before going to bed.In general, such unsweetened fermented milk products are highly effective for weight loss and are also very cost-effective and low-carb options.
An important rule of nutritionists for weight loss: do not overeat, i.e. do not eat until your stomach becomes heavy.You should get up from the table when it seems that you can eat a little more until you are completely full.This is exactly what turns out to be unnecessary.But first you just have to stop yourself;the body will get used to the normal amount of food quite quickly and will no longer want to overeat.
Everyone who is losing weight is very worried about giving up sweets.However, there is no strict requirement here.You don't have to give up chocolate completely.You can eat a strip of dark chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What should be limited as much as possible in food, and ideally excluded, are baked goods and fatty foods:
- white bread,
- cookies
- muffins,
- industrially produced confectionery products, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meats,
- fatty meat,
- lard
Menu for weight loss: desirable foods
Proper weight loss does not happen in a short time, it is a long process.
The products that should definitely be included in your menu help with this.First of all, it makes sense to include all food groups in your diet:
- Protein group: chicken, fish, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented milk products are ideal for weight loss.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: when losing weight, the so-called complex carbohydrates are acceptable and even necessary.These include durum wheat pasta, cereals (gray is especially good), boiled potatoes (not fried).The diet cannot be carbohydrate-free.
- Vegetable fiber: any vegetables and fruits fried (preferably), fresh or cooked.
- Fat Group: Many dieters can't make the huge mistake of completely eliminating fat from their diet.Without them, the body cannot function normally, and their absence has a detrimental effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed on the menu.The consumption of butter is limited to 2-3 times a week.
A nutritionist's menu for weight loss for a week
In order not to lose weight and follow all the rules, it is advisable to follow a strictly scheduled weight loss menu.It is optimal to take a period of one week.In this way, you can buy the necessary products in advance, and there are no extraneous products left in the refrigerator.Plus, you'll know exactly what to eat and when.
1 day
- Breakfast: a portion of oatmeal boiled in water with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not the porridge).A drink of your choice (preferably green tea, compote).
- Lunch: chicken breast soup, two spoons of mashed potatoes, a piece of fried breast.
- Dinner: steamed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, with natural yogurt.
- Lunch: mushroom soup with chicken broth, small whole grain pumpkin muffin.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, a spoonful of sour cream and any fruit.Curd cheese on a slice of whole wheat bread.
- Lunch: vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich of a slice of lightly salted salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any natural sweets for tea.
- Lunch: fish baked in foil and boiled rice with a small portion of vegetable salad.
- Dinner: cottage cheese pancakes or fresh cottage cheese with sour cream.
5 days
- Breakfast: oatmeal on water with a small amount of nuts and dried fruit.Gluten-free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed steak, grilled vegetables.
- Dinner: poached sea fish with vegetable salad.
Day 6
- Breakfast: a few slices of bran bread with toasted eggs and milk.
- Lunch: broccoli cream soup, boiled chicken breast, fried vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: milk shake, banana, pear, 2 tbsp.spoon of oatmeal.
- Lunch: a piece of fried fish, boiled green bean salad with egg.
- Dinner: baked apple with honey and cinnamon.