Maintaining health and ideal weight is the result of a properly structured diet. If you find a proper nutritional system for yourself and at the same time learn the most important rules of weight loss, you can achieve harmony and maintain it throughout life, no longer tiring yourself with diets and strenuous physical exertion.
The Basics of Nutrition for Weight Loss
Proper nutrition is a way of life. It is a food intake system that keeps your body healthy and young. Proper nutrition is not based on harming the body, but on feeding all vital systems of stable and full-fledged work.
There is no proper formula for proper nutrition. Dozens of very different systems prove its suitability, so when you choose one, you can start from individual characteristics. For example, for residents of the northern and southern regions, eating systems will be different as temperature conditions and regionalism determine their own circumstances.
Thus, many factors influence the development of an ideal system of proper nutrition, especially for weight loss:
- Age characteristics;
- Restricted health condition;
- Gender differences;
- Degree of obesity;
- Geographical factor;
- Allergic Restrictions;
- Taste preferences;
- Metabolism;
- The degree of physical activity;
- Religious beliefs.
Nutritionists indicate a balanced selection and distribution of foods, taking into account the required caloric content as well as the same amount of carbohydrates, fats, proteins, minerals and vitamins, with proper nutrition for weight loss. However, since everyone has their own characteristics of the body, this balance is always calculated individually.
Nutritional Systems for Weight Loss
The most viable nutritional systems have proven to be:
- Separate power supply.This is not a diet, but a diet that is about separating carbohydrates and proteins into separate meals. Herbert Shelton, a scientist at the School of Natural Hygiene, has written a lot about this, relying on our stomachs to create our own special acidic-alkaline environment for meat and vegetable (cereal) products, and mixing two products means disrupting the rhythm of the body. Numerous studies have shown that in the long-term restructuring of the body, a separate diet gives amazing results that affect not only the normalization of body weight but also longevity.
- Ducan power supply system.Although the Dukan food system is presented as a diet, it can also be called a lifestyle because the duration of the diet lasts for many years. The essence of such a diet is that foods are selected for their foods based on their glycemic index while having to give up alcohol, coffee, refined and canned foods, which is ultimately the right approach in food selection.
- Lactovegetarianism.This is a type of vegetarianism in which plant foods, eggs and dairy products predominate. Nutritionists around the world agree that this is the ideal nutritional system because the body consumes enough protein while avoiding heavy meat.
Not all possible nutritional systems, but the ones listed are considered to be the most universal because they allow the body to balance all the nutrients.
The Basics of Nutrition for Weight Loss
The goal of a proper nutrition system is to maintain a high quality of life for the body. But how to correct weight and improve organ function?
Many people think that just reducing calories is enough to see results, but that’s one of the factors, and by no means the most important. It is not always enough to choose the “right” food. Weight loss on the proper nutrition system is a culture of new habits that take root after a month of exercise, so you need to create a basic complex of what you can and cannot do.
As nutritionists say, losing weight can do anything but in moderation. This rule should be taken as a basis.
You can't build nutrition on weight loss. Not all healthy people can resist them, so there is no need to talk about people who are obese or low in metabolism.
Balancing proper nutrition for weight loss is based on three pillars:
- Predominance of proteins or slow carbohydrates in the diet, depending on the characteristics of the body. To understand why you are losing weight better, it is enough to do a little test in 2 days for two weeks. On the first day of the first week, you should only eat protein-rich foods, with the addition of small grains and vegetables, in proportions of 80 and 20. On the first day of the second week, do everything exactly the opposite, where slow carbs will dominate. We need to see what makes the pounds move faster. If it is better in your case to use proteins for weight loss, then the nutritional system should be built on their dominant amount in the diet.
- Fast carbs to slow ones.Carbohydrates are believed to be just sweet and starchy foods. But there are people who don’t like or eat candy and yet are obese. The insidiousness of fast carbs lies not only in cakes, but also in dumplings, fried slices, and alcohol. Fast carbohydrates are always high in calories, have a high glycemic index and affect the body with a rapid rise in blood sugar levels. There’s no need to give up sweets and your favorite dishes, all you have to do is swap fast carbs for slow ones, and you can still eat pancakes and kebabs while still losing weight.
- Selection of natural products.Being overweight, along with a whole host of related diseases, is due to unnatural products. Aggressive heat treatment with the addition of E-preservatives, especially sodium glutamate (a type of brain drug) makes the product completely useless - empty calories. The taste is obscured by chemistry and sugar, but in fact the body remains hungry because it could not get the essential trace elements for life from food. Thus, the juice from the bag is chemistry, and the freshly squeezed juice is a natural vitamin.
Basic rules for dieting for weight loss
Regardless of whether you choose to lose weight, there are universal rules that cannot be ignored. Even if you haven’t decided on a new lifestyle, you can now introduce rules for dieting to lose weight.
Always have a hearty breakfast
We have high sugar levels in the morning, so we don’t want to eat. Weight loss thinks this is a great excuse for starvation and restraint so you can eat less later. But this is a trap - in the evening, because of the jump in sugar, he eats more times than he should have. Because of the lack of sugar, many people put food at night in the refrigerator. Breakfast should always be as rich as possible from all meals.
Get used to fractional nutrition
This is a very important rule for overweight people. A fragmented diet, which counts as a diet every 3 hours, does not allow for a sharp drop in blood sugar levels, which means there will be no wolf hunger and digestive problems. Of course, the quality of the food plays the most important role, but choosing the right food will not be beneficial if the break between meals is 4-5 hours. As a result, he often eats more and stretches his stomach.
Everything is "forbidden" at the beginning of the day
Overweight people depend on sugary and carbohydrate foods. It’s hard enough to refuse this, but you don’t need to ban it altogether for yourself - just remember moderation. If you want to eat something fast from carbs, you can afford it, but only in the first half of the day, preferably before 11 a. m. This is due to the fact that our metabolism is faster in the first half of the day and some load is still expected by the end of the day, so "forbidden" will not affect the shape so much.
Never starve
Fasting is prohibited unless it is under the supervision of curative fasting professionals. This leads to weight gain, breaks down metabolism and exacerbates digestive problems.
Best Weight Loss Products
The right foods for a weight loss diet are fresh and natural products. If you have 80% of their content in your diet, you can start losing weight.
This includes:
- Fresh vegetables, uncooked or cooked if necessary;
- fresh and natural (from the vegetable garden) fruits of the region according to the season;
- Nuts and dried fruits without preservatives.
Almost anything from animal products is allowed, but here's how they are processed - steaming and baking:
- fish and seafood;
- lean meats (chicken breast, turkey, beef, veal).
If you have no allergic reaction, add the following to your diet:
- low fat dairy products;
- eggs.
Menu for a week and a month to lose weight
Try starting a healthy diet in a week. After 7 days, you will already see the results, which are reflected not only in the figure but also in your health.
Monday
- Orange, 2 boiled eggs, tomatoes;
- Toast with cheese, salad and tomatoes;
- Roast chicken with cucumber;
- A glass of kefir;
- Fish with vegetables.
Tuesday
- Cottage cheese with raisins and walnuts;
- 2 apples;
- Steamed vegetable soup and slices;
- 1 egg;
- Young potatoes with vegetables garnish.
Wednesday
- Grapefruit, chicken dumplings with vegetables;
- A handful of cherries;
- Roast chicken garnished with vegetables;
- A glass of fermented fried milk;
- Steamed fish with vegetables.
Thursday
- Fruit smoothie with seeds, boiled chicken;
- Orange;
- Carrot puree soup and buckwheat porridge;
- Curd serving;
- Chicken and vegetable salad.
Friday
- Banana, 2 boiled eggs;
- Cheese and tomato toast with salad;
- Fried chicken breast with fresh vegetable salad;
- Homemade yogurt;
- Steam slice;
Saturday
- A handful of grapes. Steamed fish with vegetables;
- Banana;
- Mashed vegetable soup;
- Curd serving;
- Chicken breast with salad.
Sunday
- Apples with toasted cheese and tomatoes;
- Cabbage and cucumber salad;
- Fried vegetables and 2 eggs;
- A glass of kefir;
- Steamed fish with vegetables.
Proper nutrition for a month to lose weight
Use the following diet matrix to plan your meal for the entire month:
- Breakfast:any fruit + protein product with carbohydrates in a ratio of 80: 20;
- First snack:any combination of fruits or vegetables;
- Lunch:vegetable or cereal with protein product in a 50: 50 ratio;
- Second snack:selected milk or carbohydrate product;
- Dinner:vegetable protein product in a ratio of 80: 20.
An after-dinner snack is allowed, but it should be a low-calorie dairy product, such as a glass of fermented fried milk or kefir.
Don't forget to replenish body fluids all day long.
Recipes for proper nutrition for weight loss
Cooking options vary, but the predominant methods are baking and steaming.
Fried chicken breast
- The chicken is soaked in kefir with mild mild spices for 20 minutes;
- Bake on both sides in the oven for 15 minutes.
Steamed slice
- Lean minced meat combined with finely chopped onions and raw eggs;
- Slices are made from minced meat;
- Make in a double boiler.
Fried fish
- Lightly season the pieces of fish;
- Cut the onion into slices and mix with the fish;
- The food is cooked in “baking” mode in a multicooker for 40 minutes in olive oil.
Mashed vegetable soup
- Diced carrots and onions, lightly steamed over medium heat;
- Boiled boiled peas combined with vegetables;
- The mixture is rolled in a blender;
- The food is served with herbs.
You don't have to exhaust yourself on rigid diets to lose weight. It is enough to think about an individual nutrition system that is balanced with all the nutrients. By following the chosen scheme, you can not only lose weight, but you can get rid of the yo-yo effect forever, constantly maintaining leanness without effort.