Doctors, fitness instructors and nutritionists advise all questions regarding safe weight loss for the body to adhere to the principles of proper nutrition for weight loss.They recommend the same system for gaining weight and maintaining your figure, which helps you understand that a healthy diet is universal and with it you can achieve all your bodybuilding goals.But how can we adapt the general rules to a specific objective and should a good diet be seen as a strict diet prohibiting any deviation to the left?
What does a good diet mean for weight loss?
Losing weight without compromising your health or the stress of hunger is what a healthy diet gives you.Some people are intimidated by the need to count the volume of portions and weigh food, but after several weeks of proper nutrition, a person learns to visually determine what and in what quantity he can eat.This system does not imply strict adherence to grams, so a minimal error will not cause weight stagnation.
The right ratio of proteins, fats and carbohydrates
Every food product is made up of nutrients and the basis is made up of the 3 most important: proteins, fats and carbohydrates.They are abbreviated as BZHU.The ratio of these elements in the daily diet to the quality of the body is no less important than the total amount of food per day.According to nutritionists, the issue of BJU balance should be brought to the forefront, because if you violate these principles, you will fail to burn fat while losing weight.
Proper nutrition for weight loss involves an individual calculation of the amount of each nutrient and several basic principles associated with it:
- Carbohydratesis a key nutrient that provides energy to the body, so it should make up half of the daily plate or a little more.When calculating individually, the amount of protein per day is 4 g for each kilogram of your weight.
- Fats– is also a very useful element, which is mainly a source of vitamins and acids that the nervous system and heart need.For the normal functioning of the body, the consumption of 1.1 g of fat per kilogram of existing weight is necessary.
- Squirrels- the “building blocks” of your muscles.Some open sources advise focusing on them to lose weight, but the principles of proper nutrition for losing weight without harming the body refute this recommendation.A person who does not have sports training does not need to eat more than 1 g (per 1 kg of net weight).
Daily Calorie Intake
The amount of food a person can and should eat each day is determined by their basal metabolic rate.This indicator is calculated individually taking into account the following indicators:
- gender;
- weight;
- growth;
- age.
However, the number obtained is not definitive if you decide to start losing or gaining weight.It also doesn't take into account physical activity - even a walk from home to work, that is, it implies the number of calories a bedridden person needs to live.According to the principles of good nutrition, it is necessary to further multiply this indicator by the level of activity, and then, if weight loss is planned, reduce the existing number by 10-20%.
Principles of proper nutrition for weight loss
In addition to the calorie and nutritional standards mentioned above, a healthy diet is based on several other rules that you should know and follow:
- Avoid fasting.
- Don't skip main meals.
- Breakfast and lunch are more extensive than dinner.
- Choose fresh vegetables rather than heat-treated ones.
- Try not to use salt when cooking.
Weight loss products
Sweets are a must, and buckwheat with lettuce is your best friend: this is how women imagine the daily diet of a person who adheres to the principles of healthy eating.However, a healthy menu is much more varied, and recipes for healthy dishes may even look no worse than “harmful” ones and be comparable in appearance to restaurant ones.
The number of permitted foods is significantly greater than the list of prohibited ones, and after changing your eating habits (mostly formed within 3 weeks), you will no longer feel deprived.
What can you eat to lose weight
The list of products that do not interfere with the reduction of fat reserves is just long enough for you to compose the right menu for the month, almost without repeating yourself.Most of the time, meal ideas are limited by the assortment in grocery stores or by the skills of the housewife.
Experts call absolutely dietary products:
- Cereals are sources of slow carbohydrates and B vitamins. Particularly recommended: oatmeal, buckwheat, millet, pearl barley.
- Legumes are light plant proteins.Chickpeas, lentils and beans are ideal for weight loss, but it is better not to rely on peas.
- Eggs - up to 2 per day, if they contain yolk, and up to 4, if they are only white.
- Vegetables contain fiber, that is, dietary fiber.Even potatoes are allowed, but the volume of their consumption is reduced.
- Fruits and dried fruits are an excellent substitute for factory-made sweets.
- Milk – minimal to prevent calcium deficiency, lactose free.
- Fermented milk products – with caution, in the evening yogurts will only be natural.
- Cottage cheese is preferably low in fat, but there is no need to look for low fat cheese.
- Cheese is generally hard.
- Honey, nuts.
- Vegetable oil – preferably olive, up to 30 ml per day.
What to avoid to lose weight
The main enemies of the figure and factors that interfere with weight loss are saturated fats and fast carbohydrates.
It is ideal to completely eliminate them from your diet while losing weight, but good nutrition is not a diet of lettuce leaves and chicken breast.
You're not prohibited from indulging in ice cream (simple carbs, milk sugar), chocolate (simple carbs), or even fried potatoes (saturated fats), but they should:
- meet daily caloric needs;
- be introduced into the menu rarely and not before bedtime.
Proper nutrition for weight loss involves emphasizing healthy foods, so it is advisable to remove from the diet as much as possible:
- sausages and their "relatives" - smoked sausages, bacon, etc.;
- sugar (pay attention to product ingredients);
- mayonnaise;
- soft;
- pastry shop.
Diet plan to lose weight
In addition to permitted and prohibited foods, there are several points that you should also think about when planning your daily diet:
- type of heat treatment;
- portion size;
- frequency of meals;
- drinking regime.
How to prepare healthy meals
The number of recipes for healthy dishes is slightly less than standard recipes, so you don't have to worry about the lack of culinary ideas.All heat treatment methods are available to you, including frying, but it is done without oil, in a special non-stick pan.You can :
- cook;
- cook;
- cook in a bain-marie;
- stew;
- cook on the grill.
How many times a day to eat
A constant feeling of hunger is not something that promotes good nutrition for weight loss, even if you urgently need to lose weight.If you follow the above principles of BJU balance, you will not starve, because carbohydrates will provide the desired degree of saturation.However, in addition to this, it is important to strictly adhere to the diet, which will help get rid of the slightest urge to chew something.
According to nutritionists, the correct diet consists of eating up to 6 times a day.However, this figure is determined individually:
- If you eat a portion of meat, saturation can last up to 4 hours, and the product will also take a long time to digest.
- If you have a snack with vegetables, after 2 hours the body should receive a new “dose” of food.
- According to the rules of healthy eating, it is advisable not to take long (more than 4 hours) breaks in the menu, so as not to provoke a drop in sugar, which will lead to insulin peaks and a slowdown in metabolism.
Portion for proper nutrition for weight loss
Do you eat your fill or are you hungry after eating?A question that torments most women who take out their scales before cooking.For some, losing weight inexorably involves reducing portions to ridiculous sizes, which causes breakdowns, since satiety does not occur.Doctors do not agree with this policy - even for weight loss, proper nutrition does not require fasting: the amount of food on the plate should be such that after half an hour you do not feel empty in the stomach, but also do not suffer from overeating.
Follow these guidelines:
- The amount of chicken or fish meat per serving is 100-150 g, visually it should not exceed the size of your palm.
- The volume of cereals and pasta is a handful poured into the palm, or 50 g or a little more.
- You need to eat a lot of vegetables, so their portion is cupped palms (the food is cut into pieces).
- It is advisable to coordinate the correct portion size with daily calorie intake: do not exceed 400 kcal for the main meal and 200 kcal for a snack.
Compliance with the drinking regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people replace the concepts of "drink" and "tea" or "coffee", but the drinking regime is pure, still water, which does not actively burn fat, but is necessary for weight loss.Failure to follow the correct drinking regime leads to stagnation of lymph, thickening of blood, dehydration, swelling, poor complexion and deterioration of well-being.
Key recommendations for what and how to drink to lose weight correctly:
- A glass of water before meals is an essential part of your menu.
- Each cup of coffee should be compensated with 0.6 liters of clean water, because... This drink causes dehydration.
- Juices, compotes and other drinks are foods;they do not count for the regime.
- Forget the 2 liter rule: the optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
A well-balanced diet to lose weight - menu
In order to make clear the method of drawing up a daily diet, a menu for losing weight that does not cause hunger is offered below.This pattern can be expanded by adding 1-2 additional snacks with vegetables/fruits, cheese and nuts.
Approximate daily nutritional program:
- Breakfast.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- Snack.Whole grain bread, hard cheese (up to 40 g), a bunch of green vegetables.
- Dinner.Chicken broth with vegetables, a piece of boiled chicken meat.
- Afternoon snack.Salad with canned red beans, peppers and cucumbers.
- Dinner.Baked flounder with asparagus and orange.