All about proper nutrition for weight loss

Maintaining health and ideal weight is the result of a well-structured diet. If you find a suitable food system for you and at the same time learn the most important rules for losing weight, you can achieve harmony and maintain it for the rest of your life, no longer exhausting yourself with diets and intense physical activities.

The fundamentals of nutrition to lose weight

Proper nutrition is a lifestyle. It is a system of food intake to keep your body healthy and young. The basis of proper nutrition is not to harm the body, but to feed all the vital systems for a stable and complete work.

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

Thus, many factors influence the creation of the ideal system of adequate nutrition, especially for the purpose of losing weight:

• Age features;
• Restricted health condition;
• Gender differences;
• Degree of obesity;
• Geographic factor;
• Allergic restrictions;
• Taste preferences;
• Metabolic rate;
• The degree of physical activity;
• Religious beliefs.

Nutritionists denote a balanced selection and distribution of food, taking into account the necessary caloric content, as well as an equal amount of carbohydrates, fats, proteins, minerals and vitamins, with adequate nutrition to lose weight. However, because each one has its own characteristics of the body, this balance is always calculated individually.

Nutritional systems for weight loss

The most viable nutritional systems have proven to be:

• Separate power supply.This is not a diet, but a way of eating, the essence of which is the separation of carbohydrates and proteins into separate meals. Herbert Shelton, a scientist at the school of natural hygiene, wrote a lot about this, counting on the fact that our stomach creates its own special acid-alkaline environment for meat and vegetable products (cereals) and mixing two types of these products means stopping thebody rhythms. Numerous studies have shown that separate nutrition during the long-term restructuring of the body gives surprising results that affect not only normalization of weight, but also longevity.
• Ducan energy system.Although the Dukan food system is presented as a diet, it can also be called a way of life, because the duration of the diet extends over many years. The essence of this diet is to choose foods based on your glycemic index, while you need to give up alcohol, coffee, refined and canned foods, which is ultimately the right approach to choosing foods.
• 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 the ideal nutritional system, as the body consumes enough protein, avoiding heavy meat.

Not all are possible nutritional systems, but those listed are considered the most universal, as they allow the balance of all nutrients for the body.

Nutrition basics to lose weight

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

Many people think that reducing calories is enough to see the results, but this is one of the factors, and it is far from being the most important. It is not always enough to choose the “right” foods. Losing weight in the proper nutrition system is a culture of new habits that will gain a foundation after a month of practice, so you need to create a basic complex of what you can and cannot do.

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

To lose weight, you cannot develop restricted nutrition. Not every healthy person is able to support them, so there is no need to talk about people with obesity or low metabolism.

Balancing adequate nutrition to lose weight is based on three pillars:

• Predominant amount of protein or slow carbohydratesin the diet, depending on the characteristics of the organism. To understand, what you lose the best weight on, just perform a small test in 2 days for two weeks. On the first day of the first week, you need to eat only protein foods with a small addition of grains and vegetables in the ratio of 80 to 20. On the first day of the second week, do exactly the opposite, where slow carbohydrates will be the predominant foods. We need to see what kilograms pass faster. If in your case it is better to use proteins to lose weight, then the nutritional system should be based on its predominant amount in the diet.
• Replacing fast carbohydrates with slow ones.Carbohydrates are believed to be just sweet, starchy foods. But there are people who do not like and do not eat sweets, but at the same time remain obese. The insidiousness of fast carbohydrates lies not only in cakes, but also in dumplings, fried cutlets and alcohol. Fast carbohydrates are always high in calories, high in glycemic index and act in the body by a rapid rise in blood sugar. You don't have to give up your favorite sweets and dishes, just replace the fast carbohydrates with the slow ones, and you can continue eating pancakes and kebabs, but at the same time lose weight constantly.
• Selection of natural products.Excess weight, along with a whole range of associated diseases, appears due to unnatural products. The aggressive heat treatment with the addition of E-preservatives and especially with the addition of sodium glutamate (a kind of medicine for the brain) renders the product completely useless - empty calories. The taste is masked by chemistry and sugar, but in fact the body remains hungry because it has failed to obtain essential trace elements from food. So the juice in the bag is chemical, and the freshly squeezed juice is natural vitamins.

The main nutrition rules for weight loss

Regardless of the nutrition system you choose to lose weight, there are universal rules that cannot be ignored. Even if you haven't decided on a new lifestyle yet, nutrition rules for weight loss can be introduced now.

Always have a hearty breakfast

We have high sugar levels in the morning, so we don't want to eat. Weight loss think this is a great excuse to go hungry and limit yourself to eating less afterwards. But this is a trap - at night, due to sugar spikes, you will eat several times more than you should. It is because of the lack of sugar that many make nocturnal forays into refrigerators. Breakfast should always be as dense as possible from all meals.

Get used to fractional feeding

This is a very important rule for overweight people. Fractional nutrition, considered a diet every 3 hours, does not allow blood sugar to drop dramatically, which means that there will be no hunger for the wolf and digestive problems. Of course, the quality of the food plays the most important role, but choosing the right food will have no benefit if the interval between meals is 4 to 5 hours. As a result, you will eat a lot more and stretch your stomach.

Everything "forbidden" at the beginning of the day

Overweight people are addicted to sugary and carbohydrate foods. It is very difficult to refuse this, but it is not necessary to completely forbid yourself to do this - just remember moderation. If you want to eat something made from fast carbs, you can pay, but only in the first half of the day, preferably before 11 am. This is due to the fact that in the first half of the day our metabolism is faster and at the end of the day some type of load is still expected, so the "forbidden" will not affect the number as much.

Never die of hunger

Unless it is a curative fast under the supervision of specialists, fasting is prohibited. This is what leads to weight gain, lowers metabolism and worsens digestive problems.

Best slimming products

The right foods in the diet of a person who is losing weight are fresh, natural products. If your diet content is 80%, you can start losing weight from there.

This includes:

• fresh vegetables, raw or, if necessary, cooked;
• fresh and natural fruit (from gardens) in the region according to the season;
• nuts and dried fruits without preservatives.

Almost everything, from animal products, is allowed, but here the processing method is taken into account - braising and roasting:

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

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

• dairy products with a low percentage of fat;
• eggs.

Menu for a week and a month for weight loss

To start eating healthily, try starting with a week. In 7 days, you will already see the results that are reflected not only in the figure, but also in the state of health.

Monday

1. Orange, 2 hard-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 nuts;
2. 2 apples;
3. Steamed vegetable soup and cutlet;
<1 egg;
4. New potatoes with vegetable accompaniment.

Wednesday

1. Grapefruit, chicken meatballs with vegetables;
2. A handful of cherries;
3. Roasted chicken garnished with vegetables;
4. A glass of cooked fermented milk;
5. Steamed fish with vegetables.

Thursday

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

Friday

1. Banana, 2 hard-boiled eggs;
2. Cheese and tomato toast with lettuce;
3. Roasted chicken breast with fresh vegetable salad;
4. Homemade yogurt;
5. Steam chops;

Saturday

1. A handful of grapes. Steamed fish with vegetables;
Banana;
2. Vegetable puree soup;
3. Portion of cottage cheese;
4. Chicken breast with salad.

Sunday

1. Apple, toast with cheese and tomatoes;
2. Coleslaw and cucumber;
3. Cooked vegetables and 2 eggs;
4. A glass of kefir;
5. Steamed fish with vegetables.

Adequate nutrition for a month for weight loss

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

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

After dinner, a snack is allowed, but it should be a low-calorie dairy, for example, a glass of fermented milk or kefir.

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

Recipes for proper nutrition for weight loss

The cooking options are varied, but the predominant methods are roasting and braising.

Roasted chicken breasts

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

Steamed chops

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

Roasted fish

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

Vegetable puree soup

1. Diced carrots and onions, lightly sautéed over medium heat;
2. Cooked and boiled peas combine with vegetables;
3. The mixture is rolled in a blender;
4. The dish is served with herbs.

To lose weight, you don't have to get tired of strict diets. Just think of an individual nutritional system with a balanced content of all essential nutrients. By adhering to the chosen scheme, you can not only lose weight, but also get rid of the yo-yo effect forever, constantly maintaining thinness without effort.