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All about proper weight loss diet

the essence of a good diet for weight loss

Maintaining health and ideal weight is the result of a properly structured diet. If you find the right food system for yourself and at the same time learn the most important rules for weight loss, you can achieve harmony and maintain it for life, without being exhausted by dieting and heavy physical effort.

The essence of a weight loss diet

Proper nutrition is a way of life. It is a food intake system that keeps your body healthy and young. The basis of a proper diet is not to harm the body, but to nurture all vital systems for stable and full-fledged work.

There is no single formula for proper nutrition. Dozens of very different systems prove their suitability, so when choosing one of them, you can start from individual characteristics. For example, for people in the northern and southern regions, food systems will differ because temperature conditions and regionalism dictate their own conditions.

So, many factors influence the creation of an ideal system of proper nutrition, especially for the purpose of weight loss:

  • Age characteristics;
  • Limited health status;
  • Gender differences;
  • Obesity level;
  • Geographic factor;
  • Allergic restrictions;
  • Taste preferences;
  • Metabolic rate;
  • Degree of physical activity;
  • Religious beliefs.

Nutritionists mean a balanced choice and distribution of food, taking into account the required content of calories, as well as an equal amount of carbohydrates, fats, proteins, minerals and vitamins, with a proper diet for weight loss. However, since everyone has their own body characteristics, this balance is always calculated individually.

Nutritional weight loss systems

The most vibrant food systems have been proven:

  • Separate power supply.This is not a diet, but a way of eating whose essence is the separation of carbohydrates and proteins into separate meals. Herbert Shelton, a scientist from the School of Natural Hygiene, has written a lot about this, relying on the fact that our stomach creates its own special acid-alkaline environment for meat and vegetable products (cereals), and mixing the two types of these products disrupts rhythm in the body. . Numerous studies have shown that a separate diet during long-term restructuring of the body gives amazing results that affect not only the normalization of weight, but also longevity.
  • Ducan power supply system.Despite the fact that the Dukan diet system is presented as a diet, it can also be called a way of life, because the duration of the diet extends to many years. The essence of such a diet is to choose foods for food based on their glycemic index, while you need to give up alcohol, coffee, refined foods and canned foods, which is ultimately the right approach to food selection.
  • Lacto-vegetarianism.This is a type of vegetarianism with a predominance of plant foods, eggs and dairy products. Nutritionists around the world agree that this is an ideal food system, because the body consumes enough protein and avoids heavy meat.

Not all food systems are possible, but these are considered the most universal, because they allow the balance of all nutrients in the body.

Basics of weight loss diet

A proper nutrition system is designed to keep the body at a high quality of life. But how can you use it to correct weight and improve organ function?

Many people think that just reducing calories is enough to see results, but this is one of the factors and is far from the most important. It is also not always enough to choose the "right" food. Losing weight on a proper nutrition system is a new habit that will take root after a month of exercise, so you need to create a basic complex of what you can and can’t do.

As nutritionists say, weight loss can do anything but in moderation. This rule should be taken as a basis.

You can't limit your diet to lose weight. Not every healthy person is able to endure them, so we should not talk about people with obesity or poor metabolism.

Adjusting a proper diet to lose weight is based on three pillars:

  • The predominant amount of protein or slow carbohydratesin the diet, depending on the characteristics of the organism. To figure out what you are losing weight on better, it is enough to conduct a small test in 2 days over two weeks. On the first day of the first week you should eat only protein foods with a small addition of cereals and vegetables in a ratio of 80 to 20. On the first day of the second week do everything just the opposite, where slow carbohydrates will be the predominant food. We need to see what makes the pounds go faster. If in your case it is better to use proteins for weight loss, then the food system should be built on their predominant amount in the diet.
  • Replacing fast carbs with slow ones.Carbohydrates are considered to be just sweet and starchy foods. But there are people who do not like and do not eat sweets, and yet they are overweight. The insidiousness of fast carbohydrates lies not only in cakes, but also in dumplings, fried cutlets and alcohol. Fast carbs always have a lot of calories, a high glycemic index and act on the body by a rapid rise in blood sugar. It is not necessary to give up sweets and favorite dishes, it is enough to replace fast carbohydrates with slow ones, and you can still eat pancakes and barbecue, but at the same time lose weight steadily.
  • Selection of natural products.Overweight, along with a whole host of related diseases, occurs due to unnatural products. Aggressive heat treatment with the addition of E-preservatives, and especially with the addition of sodium glutamate (a type of medicine for the brain) makes the product completely useless - empty calories. The taste is masked by chemistry and sugar, but in fact the body remains hungry because it could not get the necessary trace elements from food. So, juice from packaging is chemistry, and freshly squeezed juice are natural vitamins.

Main diet rules for weight loss

principles of proper diet for weight loss

Whatever diet system you choose to lose weight, there are universal rules that cannot be ignored. Even if you have not yet decided on a new lifestyle, the rules of weight loss diet can be introduced now.

Always have a hearty breakfast

We have high sugar levels in the morning and that’s why we don’t want to eat. Losing weight makes you think this is a great excuse to starve and limit yourself so you can eat less later. But this is a trap - by evening you will eat several times more than you should due to the rush of sugar. Due to the lack of sugar, many of the night trips make refrigerators. Breakfast should always be as thick as possible with all meals.

Get used to the fractional diet

This is a very important rule for overweight people. A partial diet, which is considered a diet every 3 hours, does not allow a sudden drop in blood sugar, which means there will be no wolf hunger and digestive problems. Of course, the quality of the food plays the most important role, but the right choice of food will not be useful if the break between meals is 4-5 hours. As a result, you will eat many times more and stretch your stomach.

All "forbidden" at the beginning of the day

Overweight people are addicted to sugary and carbohydrate foods. It’s pretty hard to deny it, but you don’t need to completely forbid yourself to do it - just remember moderation. If you want to eat some of the fast carbs, you can afford it, but only in the first half of the day, preferably before 11 p. m. This is due to the fact that in the first half of the day our metabolism is faster and by the end of the day some kind of load is still expected, so “forbidden” will not affect the figure as much.

Never starve

Fasting is prohibited unless it is a curative post under the supervision of a specialist. This is what leads to weight gain, lowers metabolism and worsens digestive problems.

The best weight loss products

products for proper nutrition

The real foods in the diet of a person who is lean are fresh and natural products. If their content in the diet is 80%, you can start losing weight now.

This includes:

  • fresh vegetables, raw or, if necessary, cooked;
  • fresh and natural (from the vegetable garden) fruits of the region according to the season;
  • Nuts and dried fruits without preservatives.

Almost everything from animal products is allowed, but here the method of processing is taken into account - stewing and baking:

  • fish and seafood;
  • lean meat (chicken breast, turkey, beef, veal).

If there are no allergic reactions, then the following are added to the diet:

  • low fat dairy products;
  • eggs.

Menu for a week and a month for weight loss

To start eating healthy, try starting one week. In 7 days you will already see results that reflect not only on the figure but also on the health condition.

Monday

  1. Orange, 2 boiled eggs, tomato;
  2. Toast with cheese, lettuce and tomato;
  3. Roast chicken with cucumber;
  4. A glass of kefir;
  5. Fish with vegetables.

Tuesday

  1. Portion of cottage cheese with raisins and walnuts;
  2. 2 apples;
    3. Steamed soup and cutlets;
  3. 1 egg;
  4. Young potatoes with vegetables side dish.

Wednesday

  1. Grapefruit, chicken meatballs with vegetables;
  2. A handful of cherries;
  3. Roast chicken garnished with vegetables;
  4. Glass of fermented baked milk;
  5. Steamed fish with vegetables.

Thursday

  1. Fruit smoothie with seeds, boiled chicken;
  2. Orange;
  3. Carrot puree soup and buckwheat porridge;
  4. Portion of Fresh Cheese;
  5. Chicken and vegetable salad.

Friday

  1. Banana, 2 boiled eggs;
  2. Toast with cheese and tomato with lettuce;
  3. Roast chicken breast with fresh vegetable salad;
  4. Homemade yogurt;
    5. steam cutlets;

Saturday

  1. A handful of grapes. Steamed fish with vegetables;
  2. banana;
  3. Vegetable puree soup;
  4. Portion of Fresh Cheese;
  5. Chicken breast with salad.

Sunday

  1. Apple, toast with cheese and tomato;
  2. Cabbage and cucumber salad;
  3. Roasted vegetables and 2 eggs;
  4. A glass of kefir;
  5. Steamed fish with vegetables.

Proper diet for weight loss for a month

To plan meals for the entire month, use the following diet matrix:

  • Breakfast:any fruit and protein product with carbohydrates in a ratio of 80: 20;
  • First snack:any fruit or any combination of vegetables;
  • Lunch:a vegetable or cereal meal with a protein product in a ratio of 50: 50;
  • Second snack:dairy or carbohydrate product of your choice;
  • Dinner:protein product with vegetables in a ratio of 80: 20.

A snack is allowed after dinner, but it must be a low-calorie dairy product, for example a glass of fermented baked milk or kefir.

Also, don’t forget to replenish body fluids throughout the day.

Recipes for proper weight loss diet

Cooking options are different, but baking and stewing methods predominate.

Roast chicken breasts

  1. Chicken meat is soaked in kefir with mild mild spices for 20 minutes;
    2. Bake for 15 minutes on each side in the oven.

Steamed chops

  1. Lean minced meat combined with finely chopped onion and raw egg;
  2. Cutlets are formed from minced meat;
  3. Prepare in a double boiler.

Roast fish

  1. Pieces of any fish are lightly seasoned with mild spices;
  2. Onions are cut into slices and mixed with fish;
  3. The dish is cooked in a multi-cooker in the "Bake" mode for 40 minutes in olive oil.

Vegetable puree soup

nutritional recipes for weight loss
  1. Carrots and onions diced, lightly sautéed over medium heat;
  2. Boiled boiled peas combine with vegetables;
  3. The mixture is rolled in a blender;
  4. The dish is served with herbs.

To lose weight, you do not need to be exhausted by rigid diets. It is enough to think about an individual food system with a balanced content of all essential nutrients. By adhering to the chosen scheme, you can not only lose weight, but get rid of the yo-yo effect forever, constantly maintaining slimness without effort.