Nutritionists recommend not locking the refrigerator, just putting the right foods in it.Yes, you cannot do without a number of restrictions for losing weight, but the menu for the week can and should be varied.You just need to slightly change your usual eating habits.
Many parameters are important for weight loss and diet:
- age;
- initial weight of a person;
- metabolic rate;
- presence of chronic diseases;
- state of the body (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc.).
General points of good weight loss and basic rule of nutritionists
The basic rule that nutritionists offer to everyone who wants to lose weight is to abandon food suffering and start losing weight gradually, without effort or sacrifice;it’s important for women and men.
As soon as you wake up, you should drink a glass of warm water.It will wash the digestive tract, finally wake up the body, start metabolic processes and intestinal function.After water, about half an hour should pass before breakfast.It would be ideal if at this time you did some breathing exercises or exercises.
When losing weight, it is extremely important to maintain a correct water diet.
You should drink at least 2 liters of clean water per day.This will push the fat burning process forward.
Almost no one manages to immediately switch to proper nutrition.To start, it is enough to reduce food consumption a little at each meal, by 100 to 200 kilocalories.Additionally, it is important to reduce both the total calorie content and the usual portion size.
What does this look like in practice?For example, your usual breakfast is fried eggs and sausage.Instead of sausages, you can take low-calorie ham from chicken breast, or even better, boiled and thinly sliced chicken breast.It is better to fill it not with a few whole eggs, but with 3-4 whites (without yolks).
In this case, the volume of your breakfast will not change, and the calorie content will be half as much.And if you gradually begin to reduce the amount of fat poured into the pan and reduce it to a drop of oil spread on the non-stick coating of the pan, then your breakfast will be even 3 times less high in calories, and also inexpensive and healthy.
A similar economical approach should be used to prepare all lunch and dinner dishes.For the first course, instead of hodgepodge or fatty cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- vegetable puree soup made from cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your dish to a lean one, start by gradually reducing its calorie content.For all soups, it's all about eliminating the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) should now be put in soup or cabbage soup without pretreatment, directly raw, finely chopped.
There's no need to skimp on vegetables;the plant fiber contained in them saturates for a long time, cleanses the intestines, is low in calories and has many beneficial properties.It is therefore not necessary to refuse to eat or significantly reduce portions.
The second courses can be left as usual, only once again removing the oil for frying, or it is better to steam or boil them.The next step will be to reduce the portion by half and replace at least half of the dish with vegetables - stewed, fresh, baked without oil or grilled.This balanced and healthy approach ensures gradual weight loss.Plus, it's a relatively inexpensive way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to suppress the feeling of hunger, but without causing a feeling of heaviness in the stomach.So, if you eat an apple or a leaf of lettuce for dinner, after an hour the feeling of hunger will force you to go to the refrigerator.Therefore, for dinner it is ideal to prepare a light but well-nourished protein dish with a portion of plant fiber (vegetables or fruits).
Important!Pregnant and breastfeeding women should not follow a diet without a doctor's prescription.
Snacks on the menu for weight loss
In general, the recommendations of nutritionists boil down to the fact that snacks are necessary for proper nutrition - these are second breakfasts, afternoon snacks and late dinners.Five or six meals a day form the basis of a fractional diet and, with the right approach, give the best results in losing weight.
As a snack in the first half of the day, you can choose natural sweets:
- dried dates, prunes, dried apricots,
- dried apple slices,
- unroasted and unsalted nuts.
The second breakfast can be vegetarian and consist of fruit.You can have a snack with cottage cheese or a slice of cheese.For a late dinner, an hour before bedtime, you can drink a glass of kefir or natural yogurt.In general, these unsweetened fermented dairy products are extremely effective for weight loss, and they are also a very economical and low-carb option.
An important rule of nutritionists for weight loss: do not overeat, that is, do not eat until your stomach becomes heavy.You should get up from the table when it seems like you can eat a little more until you are completely full.This is precisely what turns out to be useless.But you'll just have to stop at the beginning;soon enough the body will get used to normal amounts of food and you will no longer want to overeat.
Everyone who loses weight is very afraid of giving up sweets.However, there is no strict requirement here.You don't have to give up chocolate completely.You can eat a slice of bitter dark chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring any results.
What should be limited as much as possible in the diet and ideally excluded are baked goods and fatty foods:
- white bread,
- cookies,
- muffins,
- industrially produced confectionery products, trans fats and commercial sauces (including margarine and ketchup).
- smoked meats,
- fatty meat,
- lard
Menu for weight loss: desirable foods
Good weight loss doesn't happen in a short time, it's a long process.
The products that you absolutely must include in your menu will help you with this.First of all, it is rational to include all food groups in the diet:
- Protein group: chicken, fish, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented milk products are ideal for weight loss.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: when losing weight, so-called complex carbohydrates are acceptable and even necessary.These are durum wheat pasta, cereals (gray ones are especially good), boiled potatoes (not fried).The diet should not be carbohydrate-free.
- Plant fiber: all vegetables and fruits, baked (preferably), fresh or boiled.
- Fat Group: Many people who are losing weight should not make the big mistake of eliminating fats from their diet completely.Without them, the body cannot function normally and their deficiency has a detrimental effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, flax, buckwheat) are allowed on the menu.Butter consumption is limited to 2 to 3 times per week maximum.
Menu from a nutritionist for weight loss for a week
In order not to fail in the process of losing weight and to follow all the rules, it is advisable to adhere to a strictly scheduled weight loss menu.It is optimal to take a period of one week.This way you can purchase the necessary products in advance and there will be no extraneous products in the refrigerator.Plus, you'll know exactly what and when to eat.
1 day
- Breakfast: a portion of boiled oatmeal with a piece of butter, a cheese sandwich (you can put the butter on the sandwich, not in the porridge).A drink of your choice (green tea, compote preferably).
- Lunch: chicken noodle soup, two spoons of mashed potatoes, a piece of baked brisket.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 hard-boiled eggs, fruit salad, seasoned with natural yogurt.
- Lunch: mushroom soup with chicken broth, small whole wheat pumpkin muffin.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit.Cottage cheese on a slice of wholemeal bread.
- Lunch: vegetable puree with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich consisting of a slice of lightly salted salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any natural sweetness for tea.
- Lunch: fish baked in foil and boiled rice with a small portion of vegetable salad.
- Dinner: pancakes with cottage cheese or fresh cottage cheese with sour cream.
5 days
- Breakfast: oatmeal on water with a small amount of nuts and dried fruits.Gluten-free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed meat cutlet, grilled vegetables.
- Dinner: poached sea fish with vegetable salad.
Day 6
- Breakfast: toast with eggs and milk from a few slices of bran bread.
- Lunch: cream of broccoli, boiled chicken breast, baked vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: smoothie made with milk, banana, pear, 2 tbsp.spoons of oatmeal.
- Lunch: a piece of baked fish, boiled green bean salad with an egg.
- Dinner: baked apples with honey and cinnamon.