Weight loss with proper nutrition at home

According to research, 42% of women, when asked what would bring you greater happiness, answered losing weight. And, in fact, for a huge number of people, losing extra pounds is the key to a happy life. It is no coincidence that more than 50% of women in developed countries are on a diet.

However, despite the fact that many people dream of losing weight, achieving their dreams is not so easy. Dietitians report that the main points here are proper nutrition and physical activity. Now we will talk about losing weight with proper nutrition at home.

Does proper nutrition help you lose weight?

Proper nutrition is one of the main elements for removing excess weight.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, "Beware that your hearts are not weighed down by overeating. Yes, eating too much will definitely result in unwanted weight gain and bring with it physical and emotional problems.

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

• Harmful products do not enter the body. Such as, for example, fried pies and hamburgers.
• Food intake is done in small portions, in short intervals. As a result, a person is full and the body does not experience stress, as during hunger.
• Food compatibility and circadian rhythms are taken into account, ensuring the best digestion and maximum benefit from what you eat.
• The action is long-lasting, there are no failures or returns. Weight loss is smooth and very physiological.

Therefore, a proper diet for weight loss is the safest way. We were created this way. Overeating and junk food do us no good.

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

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

How much weight can you lose with proper nutrition?

The result here is very individual. But he will definitely be there. We should not expect any special miracles. PP is not the best option for quick weight loss. However, the improvement in health and gradual weight loss are very satisfying and encourage us to go further.

In the beginning, people usually lose between 1 and 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 physical activity, the result becomes even more obvious.

So, the average monthly weight loss is 3-5 kilograms. This is the best option from a physiological point of view. However, this only happens in the first two to three months. Then the weight loss becomes less. About 0. 5-1 kilogram per week. But this is also an excellent result. According to this scheme, you can lose up to 50 kilograms per year, if they are excess. Great result, right? It's worth a try!

in the end:

• unnecessary weight completely disappears,
• health is improving,
• the person becomes more active and positive.

Therefore, people who have tasted the beauty of proper nutrition rarely give it up later. The difference between proper and improper nutrition on health and figure is too visible.

Basic principles of proper nutrition for weight loss

1. With a strict diet, astonishing results are achieved quickly. However, as a rule, the lost kilograms are returned just as quickly. And PP becomes the norm of life, in which extra pounds disappear more easily, but then no longer form.
2. Eating right allows you to eat delicious and varied meals at home without creating depression or anxiety. The menu is available, from simple products, no special costs are required. Every day there are new delicious dishes, they do not get bored and do not get bored. There are no strict standards, which is why PN is often called a "free diet".
3. The menu for the day and week is compiled taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion of the organism or lack of strength is not allowed.
4. Eating right means eating fairly often. There should be three main meals and two additional meals. About 25% of the daily diet is eaten for breakfast, 40% for lunch, 15% for dinner, and two snacks for 10%. In this regime, 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 almost completely switching to healthy food and eliminating harmful ones from the diet. Also, the answer to the question of what is proper nutrition means:

• eliminate unhealthy cooking options;
• make the frequency of meals as physiological as possible,
• take care of the compatibility of foods on one plate or in one meal.

These are the basics of the PP course. To a greater extent, such a plan is not designed to lose weight, but to improve health in general, where removing extra pounds is simply a bonus.

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

On the contrary, this diet is recommended every day for patients with diabetes, cardiovascular diseases, problems of the musculoskeletal system and all other diseases without exception. So we're not just talking about a weight loss menu, but a program to improve the health of the whole body.

What is included in a proper diet?

Currently, nutritionists do not have a clear opinion on what is included in a proper diet. There are different options. But most of them 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 processing:

• vegetables,
• fruits,
• cereals

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

Therefore, the secret of the success of the health and weight loss program in the considered format is that it is a matter of healthy eating with a limited budget: the products are simple, easily available, cheap, or one could even say cheap. And these are natural products. We were originally created to eat them.

Also, when preparing them, a woman or a man does not have to spend a lot of time preparing complex dishes. Everything ingenious is simple. And very convenient. Recipes for every day and a sample PP menu only confirm this.

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

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, chickpeas, corn and so on);
• cereals (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice, etc. );
• fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, cantaloupe, figs, kiwi, lemon, mango, peach, dragon fruit and many more);
• berries (watermelon, barberry, cranberry, grape, strawberry, cherry, blackberry, strawberry, viburnum, cranberry, gooseberry, raspberry, sea buckthorn and so on);
• greens (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, rocket, lettuce, celery, etc. ).

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

And we specifically listed a lot of things so that people who are starting to lose weight do not think that if they buy and prepare only simple food, then "they will definitely not have anything to eat".

What foods should you avoid when eating healthy?

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

Unfortunately, many people's weekly diet consists only of these products. They eat processed food, canned fruit, drink sodas, eat sausages, cakes and chips. They don't think it's bad. Although there will certainly be negative consequences.

The principle "what goes around comes around" works 100% here. Due to poor nutrition, more and more people are sick in our society. What is their main problem? These are oncology, high blood pressure, diabetes, rheumatism. And without losing weight, problemsthere is enough, although obesity and excess weight are the scourge of modern society.

Where to start losing weight with proper nutrition?

In the process of losing weight, the most difficult thing is, of course, to start. Therefore, we will now understand where to start and how to switch to the type of diet discussed.

The unlimited and free weight loss program in the initial phase here offers:

1. Get your goals right. This will be the answer to the question of how to adapt to a new type of diet. Maybe someone's goal will be a certain number of lost kilos, someone's a disease they would like to get rid of, and someone's goal is simply not to get sick as long as possible and have a blossomed appearance. Everything is individual. But still, here you should not focus on rapid weight loss, but on a systematic regimen of getting in the right shape.
2. Set screensavers on your phone and computer to images or photos that will motivate you and reflect the essence of your dreams. For example, for girls, this could be a photo of them in a bathing suit before they became overweight, or just a beautiful athletic lady that they would like to be.
3. The advice of nutritionists is to collect information about unhealthy and healthy food. Understand the impact of what we eat on the body - positive or negative. Understand healthy and unhealthy foods and meals. The clearer the essence of the process is to you, the easier it will be to get used to a new diet. Then the new rules will not seem burdensome to you, you will understand their advantages.
4. It is recommended that you download certain applications to your phone. For example, we can talk about "helpers" for counting calories in food, about the ratio of proteins, fats and carbohydrates in them. Also, since PP requires drinking enough water, it is recommended to install a suitable reminder program. In addition, they have proven themselves wellapps that remind you of your meal schedule.
5. Start keeping a food diary. You will write what, when and how much you ate. There you can record the results of your new diet, create a menu, make a daily plan of what you will cook and arrange meals by day of the week.
6. In addition to switching to a new eating routine, set aside enough time for physical activity. Including, introduce specific sports exercises into your lifestyle. They will make your body even healthier and more attractive. Also adjust your sleep schedule. You should sleep at night and be awake during the day. Such a complex of PP, regime and physical activity will allow you to achieve the desired results faster and more efficiently.

How to create a proper diet?

After you have done everything necessary to start living on a proper diet, you need to move on to the actual process. But in order for everything to go smoothly here, you also need a little preparation. A weekly diet should be drawn up, listing the meals for each day. How to choose it? Now we will explain step by step.

The first stage

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

If you are overweight, then the total caloric content of meals per day should not exceed 1000 kcal. For people of normal weight and moderate activity, according to the standard, the average daily energy value is defined as 1200-1500 kcal. And if a person performs heavy physical activity during the day, then his daily diet should be from 1600 to 1900 kcal.

The second stage

The daily caloric intake is divided by the number of meals. The best option would be five meals a day. If you need to eat 1000 kcal of food per day, then it will conditionally be 200 kcal per meal.

But we have already said that with PN it is better to adhere to the regime of "three main and two additional meals". If you adhere to the five meals a day scheme of breakfast which makes up 25% of the total daily diet, lunch – 40%, dinner – 15% andtwo more snacks of 10% each, 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.

Thus, the feeling of strong hunger will not appear, which is important for the psyche, and for the functioning of the gastrointestinal tract, this is the best option.

The third phase

The most suitable time for eating is determined. Here are the recommendations of nutritionists:

• Breakfast - from 6: 00 to 8: 00.
• First snack - from 9: 00 to 12: 00.
• Lunch – from 1: 00 p. m. to 3: 00 p. m.
• Second snack - from 16: 00 to 17: 00 hours.
• Dinner - from 18. 00 to 20. 00 hours.

Time is, of course, approximate, everyone can choose the most suitable option, but the main thing is that:

• intervals between meals should not exceed 3 hours,
• No 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 highest quality, and the person looks good and full of energy in the morning.

The 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 tasty and desirable. The Internet will help you again, where there are many free menus.

Also in this article below we offer a cheap sample menu, dishes from which 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 on how to make food so that it doesn't harm you, but has maximum benefits for your body and your emotions.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins. They should be present in dishes, you just need to get a little confused and count them.

According to the standard, proteins, fats, carbohydrates must correspond to the ratio 1: 1: 4. Also, the calculation is based on the fact that for 1 kg of weight a person needs:

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

The fifth stage

The volume of portions is determined in grams. Yes, the main thing here is that the portions are small. Usually their volume is 200-300 grams. This will be enough for an adult to eat, but not to overeat. Also, as a rule, this corresponds to the volume of the stomach that can hold approximately two handfuls of compressed food. So, from a physiological point of view, this approach is the most correct.

After drawing up a weekly meal plan, all that remains is to stick to the established schedule and prepare food in accordance with the compiled "price list". Only at first it may seem difficult. However, a conscious approach to food is quickly justified by lost kilograms, lightness in the body and good health.

You quickly get used to such a system, and literally after 2-3 weeks, creating a menu for the day and for the week brings more pleasure than stress.

Additional advice from a nutritionist

1. Imagine switching to a proper diet as a kind of exciting gastro tour that will bring you only positive emotions. If the approach is exactly like that, then the attitude towards the process will no longer be "necessary", but "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 today many perceive as a desire to eat. There is a good rule of thumb here: if you want to eat, drink a glass of water, and if the urge doesn't go away after 20 minutes, then 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 cause a greater feeling of hunger. The body will go into stress mode and start accumulating "rainy day" fat again.
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will 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 fruit, white rice with brown. For baking, use whole-grain flour, whole-grain pasta or spelled, and instead of instant yeast, make your own sourdough.
6. It is recommended to eat the last time 3-4 hours before going to bed. And if you want to eat, you better drink some water. Further, if that does not help, then you can solve the problem with a cup of your favorite herbal tea. Or else eat something light - like vegetables and fruits. And gradually move the application time away from bedtime.
7. Choose your products wisely. Give preference to natural food. If you do decide to buy something with "ingredients" written on it, then study it carefully. And remember, the shorter it is, the more useful it is for the body. Give preference to simple vegetables, fruits and grains. You can never go wrong with this.
8. Remember that fatty, fried, high-calorie foods are no longer for you. Stewed, boiled, baked, steamed, but not fried. When frying, firstly, a lot of high-calorie vegetable or animal oils are used, which, secondly, most often turn into harmful carcinogens that cause cancer.
9. Chew your food thoroughly. When eating, don't watch TV or use gadgets. Enjoy your meals. Then you will eat much less and get more satisfaction.

Menu for a week with proper nutrition

We present you an indicative menu for the week. It is based on the following principles:

1. The diet should be healthy, but tasty, and the dishes should be varied. In this case, we also focus on their budget option. To make them available 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) fruit are excellent options.
3. At lunchtime, the digestive system is ready to process large amounts of food. Here you can use meat dishes with cereal and vegetable side dishes, soups and vegetable salads.
4. At the end of the day, when the digestive processes slow down, fish, stewed vegetables and fermented dairy products are good options.
5. Vegetable salads, nuts, fruits, whole-grain bread sandwiches and healthy "toppings" are great options for snacks. At the same time, snacks are only slightly less than breakfast and dinner in terms of calories. They can be considered complete meals.

And now to me

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 compote without sugar.
• The second snack is wholemeal bread sandwiches with slices of low-fat cheese, herbal tea.
• Dinner - rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip soup.

Tuesday

• Breakfast - wheat porridge, a slice of cheese, green tea.
• The first snack is banana and kiwi.
• Lunch - soup with mushrooms, stewed rabbit with vegetables, berry juice without sugar.
• The second snack is spicy carrot salad, whole grain bread, herbal tea.
• Dinner – perch with vegetables, rosehip and apple compote.

Wednesday

• Breakfast - fresh 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 - vegetable stew with paprika, green tea with lemon.

Thursday

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

Friday

• Breakfast - omelette, cabbage and pepper salad.
• The first snack is kiwi and apple.
• Lunch – pink salmon fish soup, cabbage and carrot salad, green tea.
• Another 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 and tomato salad, turkey with bulgur and vegetables.
• Another snack is low-fat yogurt without artificial additives.
• Dinner - navaga with vegetables, beetroot salad with garlic and prunes.

Sunday

• Breakfast - scrambled eggs with vegetables, whole grain bread, green tea.
• The first snack is a pear and an orange.
• Lunch – Caesar salad, borscht, fruit tea.
• Another snack is whole grain bread and cottage cheese sandwiches with herbs.
• Dinner – brown rice with vegetables and carp.

Recipes from the healthy eating series

In conclusion, we will give two more recipes. They are also from the series of proper nutrition. Quick, simple, cheap, and the dishes they make are very tasty and healthy.

Raw carrot, beet and apple salad

Ingredients for 1 serving:

• carrot - half of one medium root vegetable,
• apple - half of a medium fruit,
• beet - half of one medium root vegetable,
• greens - anything of your choice, mint also goes here,
• apple cider vinegar or lemon juice - 1 spoon,
• olive oil - 1 spoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrot, beetroot and grate together with the apple on a large grater.
2. Finely chop the greens and mix with the other ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The dish is ready! Cooking time is only 10 minutes. But very tasty and healthy. People also call it green salad. Here you can also add sauerkraut, garlic and ginger if you wish. The result is an extraordinary taste.

Braised rabbit with vegetables

Ingredients for 4 servings:

• rabbit - 0. 5 kg,
• carrots - 0. 5 kg,
• onion - 0. 5 kg,
• zucchini - 0. 2 kg,
• paprika - 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 portions. Cook in a small amount of water for about 20 minutes.
2. While the meat is stewing, prepare the vegetables. Peel the carrot, grate it coarsely, peel the onion and cut it into small cubes. Zucchini, peppers and tomatoes are also cut into small cubes.
3. Add 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 dish will cook itself. And the preparation and addition of ingredients takes literally half an hour. By the same principle, you can cook fish or any meat, including chicken, in combination with any vegetables of your choice. Everything will be very tasty and healthy.

Pleasant! We want you to introduce proper nutrition into your life, improve your health, lose extra pounds and ultimately become happier. You will succeed!