Lose weight with proper nutrition at home

According to the survey, when asked what would make them happier, 42% of women said losing weight. In fact, for many people, losing excess weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow the diet.

However, despite the fact that many people dream of losing weight, achieving their dreams is not so easy. According to Dietetics, the main aspect here is proper nutrition and physical activity. Now we will talk about losing weight with proper home nutrition.

Does proper nutrition help you lose weight?

Proper nutrition is one of the main elements of getting rid of extra pounds.It is very important to emphasize here

• what to eat
• when there is
• in what quantity?

No wonder the most popular book in history says, "Take heed that your hearts are not weighed down by overeating. "Yes, eating too much definitely leads to unwanted weight gain and physical and emotional problems.

But what is the relationship between weight loss and healthy eating?

• No harmful products enter the body. Examples include fried pies and hamburgers.
• Food intake is carried out in small portions at short intervals. As a result, the person is satiated and the body does not experience stress as it does during hunger.
• It takes into account the compatibility of food and circadian rhythms, which ensures the best digestion and maximum benefit from what you eat.
• The action is long-lasting, with no breakdowns or setbacks. Weight loss is smooth and very physiological.

Thus, proper nutrition is the surest way to lose weight. This is how we are made. Overeating and junk food do us no good.

Therefore, it is very important for weight loss and health:

• healthy food,
• in the required quantity,
• at the right time.

How much weight can you lose with proper nutrition?

The result here is very individual. But it will definitely be there. No need to expect any special miracles. PP is not the best solution for rapid weight loss. However, the improvement in health and gradual weight loss is very pleasing and encourages us to move forward.

In the beginning, people usually lose 1-3 kilograms per week. But it literally takes 1-3 weeks. During this period, the body gets rid of swelling and restores proper metabolism. If a person also increases their physical activity, the result becomes even more obvious.

In this way, he loses an average of 3-5 kilograms per month. From a physiological point of view, this is the best solution. However, this only happens in the first two to three months. Then the weight loss decreases. About 0. 5-1 kilogram per week. But this is also a great result. According to this scheme, you can lose up to 50 kilograms in a year, if it is extra. A great result, right? Worth to try!

After all:

• the excess weight disappears completely,
• health improves
• the person becomes more active and positive.

Therefore, those who have tasted the beauty of proper nutrition rarely give it up later. The difference between right and wrong nutrition for health and figure is all too clear.

The principles of proper nutrition for weight loss

1. Impressive results can be achieved quickly with strict diets. However, the lost kilograms usually return just as quickly. And PP becomes the norm of life, in which excess weight disappears more smoothly, but then it does not form again.
2. A proper diet allows us to eat tasty and varied foods at home without causing depression or anxiety. The menu consists of accessible, simple products and does not require special expenses. New delicious dishes arrive every day, not boring or boring. There are no strict standards, so PN is often called a "free diet. "
3. The daily and weekly menu is compiled taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion of the body or lack of strength is not allowed.
4. Proper nutrition means eating often enough. There should be three main meals and two additional meals. They eat about 25% of their daily diet for breakfast, 40% for lunch, 15% for dinner and 10% for two snacks. In this mode, a person does not have a strong feeling of hunger, it seems that he is constantly full, but he eats less, digestion is more efficient.

What does proper nutrition mean?

Proper nutrition means switching almost completely to healthy foods and removing harmful ones from the diet. The answer to the question of what is good nutrition means:

• eliminating unhealthy cooking options;
• to make the frequency of meals as physiological as possible,
• consider the compatibility of foods on a plate or at a meal.

This is the basics of the PP course. Such a plan is not designed more for weight loss, but for improving health in general, where getting rid of extra pounds is simply a bonus.

A balanced diet improves metabolism, increases performance and improves well-being. Surprisingly, many chronic diseases improve in people. Well, there are no contraindications to switching to proper nutrition.

On the contrary, this diet is recommended every day for patients with diabetes, cardiovascular disease, locomotor problems and all other diseases without exception. So we are not just talking about a weight loss menu, but a program that improves the health of the whole body.

What does good nutrition include?

Currently, nutritionists do not have a clear opinion about what constitutes good nutrition. There are various options. But most people still agree that proper nutrition is the most organic food. It does not contain various food additives - flavor enhancers, artificial colors and aromas.

As a result, it turns out that the basis of PP is a list of products, very simple and without chemical treatment:

• vegetables,
• fruits,
• cereals

It is the basis of the diet of modern healthy people. Then, if necessary, dairy products and meat are added in small proportions. It is interesting, but vegetables, fruits and cereals are most often considered budget products and are prepared quite quickly.

The secret to the success of the health and weight loss program in the form discussed is that we are talking about budget-friendly healthy nutrition: the products are simple, easily accessible, cheap, or you could say cheap. And these are natural products. We were originally created to eat them.

In addition, when preparing it, a woman or a man does not need to spend a lot of time preparing complex dishes. Everything is ingeniously simple. And very comfortable. The daily recipes and the sample PP menu only confirm this.

And the detailed list of products recommended for simple proper nutrition is very large and appetizing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, chickpeas, corn, etc. );
• cereals (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice and so on);
• fruits (apples, pears, apricots, quinces, oranges, bananas, pomegranates, grapefruits, melons, figs, kiwis, lemons, mangoes, peaches, persimmons and more);
• berries (watermelon, barberry, lingonberry, grape, strawberry, cherry, blackberry, strawberry, viburnum, blueberry, gooseberry, raspberry, sea buckthorn and so on);
• greens (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to WHO recommendations, 40% of a modern person's diet should be made up of cereals. Another 40% is recommended for vegetables, 15% for fruits and herbs. And only 5% should be set aside for food of animal origin (meat, dairy products, fish, seafood). It is safe to say that this is a diet food that nutritionists around the world follow for all people.

And specifically, we have listed a lot of things so that those who are starting to lose weight do not think that if they only buy and prepare simple meals, then "there will definitely be nothing to eat".

What foods should be avoided during a healthy diet?

• any canned food
• semi-finished and finished industrially prepared meals,
• shop candy,
• sausage products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store-bought sauces,
• sweet fermented milk products,
• broths,
• any fast food,
• carbonated drinks.

Unfortunately, many people's weekly diet consists only of these products. They eat processed foods, canned fruit, drink soda, eat sausage, cookies, and chips. They don't think it's bad. Although there will definitely be negative consequences.

The principle "what goes around comes around" works 100% here. Due to improper nutrition, there are more and more sick people in our society. What are their main problems? These are oncology, high blood pressure, diabetes, rheumatism. It is also possible without losing weightenough problems here, although obesity and overweight are the scourge of modern society.

Where do I start losing weight with proper nutrition?

In the process of losing weight, the most difficult part is of course the start. Therefore, we now figure out where to start and how to switch to the discussed diet.

In the initial phase, the unlimited and free weight loss program offers:

1. Get your goals right. This will be the answer to the question of how to adapt to a new type of nutrition. Someone may have a goal to lose a certain number of kilograms, someone may have a disease they want to get rid of, and someone may simply want to stay sick for as long as possible and look prosperous. Everything is individual. However, the focus here is not on quick weight loss, but on a systematic system to get yourself in shape.
2. Set your phone and computer screen savers to images or photos that motivate and reflect the essence of your dreams. For example, for girls, it could be a photo of them in a swimsuit before they were overweight, or just a beautiful athletic lady they want to be like.
3. A nutritionist's advice is to gather information about unhealthy and healthy foods. Let's understand what we eat, how it affects our body - positive or negative. Learn about healthy and unhealthy foods and meals. The clearer the essence of the process is to you, the easier it is for you to get used to the new diet. Then the new rules will not seem burdensome to you, you will understand their advantages.
4. We recommend that you download certain applications to your phone. For example, we can talk about "helpers" for counting calories in food, the ratio of proteins, fats and carbohydrates. Also, since PP requires drinking enough water, it is recommended to install a suitable reminder program. In addition, applications that remind you of your meal schedule are good.
5. Start keeping a food diary. You write down what, when and how much you ate. Here you can record the results of your new diet, create a menu, plan what you will cook daily and schedule meals according to the days of the week.
6. In addition to switching to a new eating routine, make time for physical activity. Including, introduce special sports exercises into your lifestyle. They make the body even healthier and more attractive. Also change your sleep schedule. You should sleep at night and be awake during the day. Such a complex of PP, system and physical activity allows you to achieve the desired results faster and more efficiently.

How to prepare a proper diet?

Once you've done everything you can to start eating right, you need to move on to the actual process. But in order for everything to go smoothly here, a little preparation is also necessary. A weekly diet must be drawn up, marking the meals for each day. How to choose? Now we will explain it step by step.

First phase

You need to determine how many calories you need to burn each day. For this calculation, you can use ready-made tables, which are available in sufficient quantities on the Internet. The point is that the energy value of food corresponds to the costs of the body.

If you are obese, the total calorie content of your daily meals should not exceed 1000 kcal. According to the standard, the average daily energy value for people of normal weight and moderate activity is 1200-1500 kcal. And if a person does a lot of physical activity during the day, then his daily diet should be 1600-1900 kcal.

Second phase

The daily calorie intake is divided by the number of meals. Here, the best solution is to eat five times a day. If you have to eat food worth 1000 kcal per day, then conditionally this will be 200 kcal per meal.

But we have already said that with PN it is better to follow the "three main and two additional meals" system. two more snacks of 10% each follow the scheme, then in terms of calories it looks like this:

• breakfast - 250 kcal,
• first snack - 100 kcal,
• lunch - 400 kcal,
• second snack - 100 kcal,
• dinner - 150 kcal.

In this way, severe hunger will not occur, which is important for the psyche, and this is the best solution for the functioning of the gastrointestinal tract.

Third stage

The most suitable time for the meal is designated. The recommendations of nutritionists are as follows:

• Breakfast - between 6: 00 a. m. and 8: 00 a. m.
• First snack - between 9: 00 a. m. and 12: 00 p. m.
• Lunch - between 13: 00 and 15: 00.
• Second snack - between 16: 00 and 17: 00.
• Dinner - 18. 00-20. 0000

The time is of course approximate, everyone can choose the most suitable option, but the point is that:

• the interval between meals should not exceed 3 hours,
• You don't need to eat too much at night.

And don't be afraid of the last point. You get used to it quickly. Especially when sleep in this mode becomes of the best quality, and a person looks good and full of energy in the morning.

Fourth stage

For each meal, a separate menu is written for each day of the week. At the same time, the menu should be varied, and the dishes should be appetizing and desirable. Again, the Internet will help you, where many menu options are free.

In our article below, we also offer a cheap sample menu, from which the dishes will be both tasty and healthy. There you will clearly see what you can cook and what you should refrain from. Well, there are a lot of options for how to prepare food in a way that does not harm us, but rather benefits our body and emotions to the maximum.

At the same time, the diet should contain the right amount of protein, fat and carbohydrates, as well as minerals and vitamins. They should be present in the food, you just need to get a little confused and count them.

According to the standard, proteins, fats, and carbohydrates must meet the 1: 1: 4 ratio. In addition, the calculation is based on the fact that a person needs 1 kg of body weight:

• proteins - 1. 5-2 grams,
• fat - 0. 5 grams,
• carbohydrates - 2. 5-3 grams.

Fifth stage

The volume of the portions is determined in grams. Yes, the point here is that the portions are small. Their volume is usually 200-300 grams. This will be enough for an adult to eat, but not overeat. Also, this usually corresponds to the volume of the stomach, which can hold roughly two fistfuls of compressed food. So, from a physiological point of view, this approach is the most correct.

After preparing the weekly meal plan, all that remains is to follow the established schedule and prepare the meals according to the "price list". health.

You will quickly get used to such a system, and literally after 2-3 weeks, preparing the daily and weekly menu will bring more pleasure than stress.

More advice from a nutritionist

1. Think of the transition to proper nutrition as a kind of exciting gastro-tour that brings only positive emotions. If the approach is exactly this, then the attitude to the process is no longer "necessary" but "I want". Let's cook and eat for fun!
2. Drink more water. It speeds up metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many people today perceive as a desire to eat. Here's a good rule of thumb: if you want to eat, drink a glass of water, and if you're still hungry after 20 minutes, eat. But most often you don't want to eat at the "wrong" time, you just want to drink.
3. Don't skip meals. Otherwise, it will make you feel more hungry. The body goes into stress mode and starts accumulating fat deposits again "for a rainy day".
4. Discover a new world of interesting products and food. Use more spices and herbs. They make food tastier and healthier. In general, the diet should be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dried fruits, and white rice with brown rice. For baking, use whole-grain flour, dough only from whole-grain flour or spelled, and instead of instant yeast, make your own sourdough.
6. The last meal is recommended 3-4 hours before bedtime. And if you want to eat, you'd better just drink some water. Then, if that doesn't help, you can solve the problem with a cup of your favorite herbal tea. Otherwise, eat something light - like vegetables and fruits. And gradually remove the time of dosing from sleep.
7. Choose your products wisely. Give preference to natural foods. If you do decide to buy something with "ingredients" on it, read it carefully. And remember, the shorter the label, the better for your body. Go for simple vegetables, fruits, and grains. You can never go wrong with this.
8. Remember that fatty, fried, high-calorie foods are no longer good. Steam, boil, fry, steam food, but don't fry it. During frying, on the one hand, a lot of high-calorie vegetable or animal oil is used, which, on the other hand, is most often transformed into harmful carcinogens that cause cancer.
9. Chew your food thoroughly. Do not watch TV or use gadgets while eating. Enjoy your meal. Then you will eat much less and have more pleasure.

Menu for a week with proper nutrition

We show you an informative menu for the week. It is based on the following principles:

1. The diet should be healthy, but tasty, and the food should be varied. In this case, too, we focus on their budget option. To make them accessible to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cottage cheese and (or) fruits are excellent choices.
3. At lunch time, the digestive system is ready to process large amounts of food. Here you can use meat dishes for side dishes, soups and vegetable salads made from cereals and vegetables.
4. At the end of the day, when the digestive processes slow down, fish, steamed vegetables and fermented milk products are good choices.
5. Vegetable salads, nuts, fruits, sandwiches made from whole grain bread and healthy "supplements" are excellent options for a snack. At the same time, snacks are hardly inferior to breakfast and dinner in terms of calories. They can be considered a complete meal.

And now the menu itself

Monday

• Breakfast - buckwheat with vegetables, green tea with lemon.
• The first snack is an apple and a pear.
• Lunch - vinaigrette, vegetable soup with turkey, berry jam without sugar.
• The second snack is wholemeal bread sandwiches with low-fat cheese slices, medicinal tea.
• Dinner - rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip broth.

Tuesday

• Breakfast - wheat porridge, a piece of cheese, green tea.
• The first snack is a banana and kiwi.
• Lunch - soup with mushrooms, steamed rabbit with vegetables, berry juice without sugar.
• The second snack is a spicy carrot salad, wholemeal bread, herbal tea.
• Dinner - with roasted vegetables, rosehip-apple compote.

Wednesday

• Breakfast - cottage cheese with berries (strawberries, raspberries), green tea.
• The first snack is a banana and a pear.
• Lunch - pureed pea soup, fresh cabbage and carrot salad.
• Second snack - cottage cheese, tea with honey.
• Dinner - stewed vegetables with pollock, green tea with lemon.

Thursday

• Breakfast - oatmeal with banana, medicinal tea.
• The first snack is an apple and an orange.
• Lunch - raw carrot, beet and apple salad, chicken breast with steamed vegetables, green tea.
• The second snack is whole grain bread and cheese sandwiches.
• Dinner - cheesecakes in the oven with sour cream and rosehip soup.

Friday

• Breakfast - omelette, cabbage and pepper salad.
• The first snack is kiwi and apple.
• Lunch - pink salmon fish soup, cabbage-beet salad, green tea.
• The second snack is cottage cheese with banana.
• Dinner - chicken and vegetable casserole, fruit tea.

Saturday

• Breakfast - barley porridge with vegetables, herbal tea with lemon.
• The first snack is carrot salad with raisins.
• Lunch - cucumber-tomato salad, turkey with bulgur and vegetables.
• The second snack is low-fat yogurt without artificial additives.
• Dinner - navaga with vegetables, carrot salad with garlic and prunes.

Sunday

• Breakfast - scrambled eggs with vegetables, wholemeal bread, green tea.
• The first snack is a pear and an orange.
• Lunch - Caesar salad, borscht, fruit tea.
• The second snack is a sandwich made of whole grain bread and herbal cottage cheese.
• Dinner - brown rice with vegetables and carp.

Recipes from the healthy eating series

Finally, we give you two more recipes. These are also from the series of good nutrition. It's fast, simple, cheap, and the food they make is very tasty and healthy.

Salad with raw carrots, beets and apples

Ingredients for 1 portion:

• carrot - half of a medium root vegetable,
• apple - half of a medium fruit,
• beetroot - half of a medium root vegetable,
• greens - as desired, mint also fits well here,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil - 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrot and beet and grate them together with the apple on a coarse grater.
2. Cut the greens into small pieces and mix with the other ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The food is ready! The cooking time is only 10 minutes. But it's very tasty and healthy. People also call it broom lettuce. Optionally, you can also add sauerkraut, garlic and ginger. The result is an extraordinary taste.

Stewed rabbit with vegetables

Ingredients for 4 servings:

• rabbit - 0. 5 kg,
• carrot - 0. 5 kg,
• onion - 0. 5 kg,
• zucchini - 0. 2 kg,
• bell pepper - 0. 2 kg,
• tomatoes - 0. 3 kg,
• water - 300 ml,
• ground black pepper or any favorite spice, salt to taste.

Preparation:

1. Cut the rabbit meat into slices. Simmer in a small amount of water for about 20 minutes.
2. While the meat is cooking, prepare the vegetables. Peel the carrot, grate it on a coarse grater, peel the onion and cut it into small cubes. Cut the zucchini, bell pepper and tomato into small cubes.
3. Add the vegetables to the rabbit meat, cover and simmer for another 30 minutes. Add spices. Sprinkle with herbs before serving.

The total cooking time is about 1 hour. But most of the time the food cooks itself. It literally takes half an hour to prepare and add the ingredients. Using the same principle, you can prepare fish or any meat, including chicken, combined with any vegetables. Everything will be very tasty and healthy.

Enjoy your meal! We want you to introduce proper nutrition into your life, improve your health, lose extra pounds and ultimately become happier. Will succeed!