Lose weight with proper nutrition at home

According to the survey, 42% of women, when asked what would bring them greater happiness, said losing weight. And indeed, for a huge number of people, losing excess weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow diets.

However, although many people dream of losing weight, realizing their dreams is not so easy. Dietetics reports that the main points here are adequate nutrition and physical activity. Now we will talk about how to lose weight with proper nutrition at home.

Does proper nutrition help with weight loss?

Proper nutrition is one of the main elements in getting rid of extra pounds.It is very important to emphasize here

• what to eat,
• when there is,
• in what quantity?

It's no wonder that the most popular book in history says, "Take care of yourselves, lest your heart be burdened by overeating. " Yes, overeating will certainly result in unwanted weight gain and bring with it physical and emotional problems .

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

• No harmful products enter the body. Like, for example, fried pies and hamburgers.
• Food intake is done in small portions, at short intervals. As a result, the person remains satiated and the body does not experience stress, as during hunger.
• Food compatibility and circadian rhythms are taken into account, which guarantees better digestion and maximum use of what you eat.
• The action is long-lasting, there are no breaks or setbacks. Weight loss is smooth and very physiological.

Therefore, proper nutrition to lose weight is the safest way. We are created this way. Overeating and junk food does not bring us anything good.

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

• healthy food,
• in the required quantity,
• in the right time.

How much weight can you lose with proper nutrition?

The result here is very individual. But he will definitely be there. There is no need to expect special miracles. PP is not the best option for quick weight loss. However, improved health and gradual weight loss are very pleasing and encourage us to move forward.

Initially, people usually lose between 1 and 3 kilos per week. But this literally lasts 1 to 3 weeks. During this period, the body eliminates swelling and restores proper metabolism. If the person also increases their physical activity, the results become even more evident.

Thus, there is an average weight loss of 3 to 5 kilos per month. This is the best option from a physiological point of view. However, this only happens in the first two to three months. Then weight loss slows down. Approximately 0. 5-1 kg per week. But this is also a great result. According to this scheme, you can lose up to 50 kilograms in a year, if they are extra. Great result, right? Worth trying!

Possibly:

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

Therefore, people who have experienced the beauty of proper nutrition rarely give up on it later. The difference between adequate and inadequate nutrition in terms of health and body is very visible.

Basic principles of proper nutrition for weight loss

1. With strict diets, surprising results are achieved quickly. However, the lost kilos, as a rule, return later just as quickly. And PP becomes the norm of life, in which excess weight disappears more smoothly, but then no longer forms.
2. Proper nutrition allows you to eat tasty and varied meals at home without creating depression or anxiety. The menu is accessible, using simple products, meaning no special expenses are necessary. There are new delicious dishes every day, they don't get boring or boring. There are no strict standards, which is why PN is often called a "free diet".
3. The menu for the day and week is prepared taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion of the body or lack of strength is not permitted.
4. Proper nutrition means eating often enough. There should be three main meals and two additional ones. About 25% of the daily diet is consumed at breakfast, 40% at lunch, 15% at dinner and two snacks as 10%. In this mode, the person does not have a strong feeling of hunger, he seems to be constantly satiated, but he eats less, digestion is more efficient.

What does adequate nutrition mean?

Proper nutrition means switching almost completely to healthy foods and removing harmful ones from your diet. Also, the answer to the question what is proper nutrition means:

• eliminate unhealthy cooking options;
• make meal frequency as physiological as possible,
• take into account the compatibility of foods in a dish or meal.

This is the basics of the PP course. To a greater extent, such a plan is not intended for weight loss, but for improving health in general, where getting rid of extra pounds is simply a bonus.

A balanced diet improves metabolism, increases performance and improves well-being. Surprisingly, many chronic illnesses improve in people. Well, there are no contraindications to switching to proper nutrition.

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

What is included in proper nutrition?

Currently, nutritionists do not have a clear opinion about what is included in adequate nutrition. There are different options. But most of them still agree that proper nutrition is the most organic food. Does not contain various food additives - flavor enhancers, artificial colors and flavors.

As a result, it turns out that the basis of PP is a list of products, very simple and without chemical treatment:

• vegetables,
• fruits,
• cereals

This is the basis of the diet of modern healthy people. Then, if desired, dairy and meat are added in small proportions. It's interesting, but vegetables, fruits and cereals are generally considered economical products and are prepared quickly.

Thus, the secret to the success of the health and weight loss program in the format discussed is that it involves healthy eating on a limited budget: the products are simple, easily accessible, inexpensive, or one might even say cheap. And these are natural products. We were originally created to eat them.

In addition, when preparing them, a woman or a man does not need 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 a simple and adequate diet is very large and appetizing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkin, cucumbers, tomatoes, zucchini, peas, chickpeas, corn and so on);
• cereals (buckwheat, oats, barley, rye, wheat, quinoa, rice and so on);
• fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, persimmon and much more);
• red fruits (watermelon, barberry, blueberries, grapes, strawberries, cherries, blackberries, strawberries, viburnum, cranberries, currants, raspberries, hawthorn and so on);
• greens (chives, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to WHO recommendations, cereals should make up 40% of the modern person's diet. It is recommended that another 40% be given to vegetables and 15% to fruits and herbs. And only 5% should be allocated to foods of animal origin (meat, dairy products, fish, seafood). We can safely say that this is a dietary food that nutritionists around the world advise everyone to adhere to.

And we have specifically listed many things so that people who are just starting to lose weight do not think that if they buy and prepare only simple foods, "then there will definitely be nothing to eat. "

What foods should you avoid when eating healthily?

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

Unfortunately, many people's weekly diet consists only of these products. They eat processed foods, canned fruits, drink soft drinks, eat sausages, cakes and chips. They don't think it's bad. Although there are definitely negative consequences.

The principle "what goes around comes around" works here 100%. Due to poor nutrition, there are more and more sick people in our society. What is your main problem? These are oncology, hypertension, diabetes, rheumatism. Even without losing weight, there are enough problems here, although obesity and overweight are the scourge of modern society.

Where to start losing weight with proper nutrition?

In the weight loss process, the hardest part is, of course, getting started. So now let's figure out where to start and how to switch to the type of diet under discussion.

The initial phase free unlimited weight loss program provides here:

1. Set your goals correctly. This will be the answer to the question of how to adapt to a new type of nutrition. Maybe someone's goal is a specific number of pounds lost, someone's goal is an illness they'd like to get rid of, and someone's goal is simply not to be sick for as long as possible and to look flourishing. Everything is individual. Still, here you should not focus on losing weight quickly, but on a systematic regimen to get in the right shape.
2. Set screensavers on your phone and computer with images or photos that will motivate you and reflect the essence of your dreams. For example, for girls, it could be a photo of themselves in a swimsuit before they became overweight, or just a beautiful athletic lady that they would like to be like.
3. A nutritionist's advice is to collect information about unhealthy and healthy foods. Understand the impact of what we eat on the body – positive or negative. Understand healthy and unhealthy foods and dishes. The clearer the essence of the process is for you, the easier it will be to get used to the new diet. Then the new rules will not seem burdensome to you, you will understand their benefits.
4. It is recommended to download certain applications on your phone. For example, we can talk about "helpers" in counting calories in food, about the ratio of proteins, fats and carbohydrates contained in them. Furthermore, as PP requires drinking plenty of water, it is recommended to install an appropriate reminder program. Additionally, apps that remind you of meal times have proven to be good.
5. Start keeping a food diary. You will write down what, when and how much you ate. There you can also record the results of your new diet, create a menu, make a daily plan of what you are going to cook and schedule the dishes by day of the week.
6. In addition to switching to a new eating routine, set aside enough time for physical activity. Even introduce special sports exercises into your lifestyle. They will make your body even healthier and more attractive. Also adjust your sleep schedule. You must sleep at night and stay awake during the day. Such a complex of PP, regime and physical activity will allow you to get the desired results faster and more efficiently.

How to create an adequate nutritional regime?

Once you have done everything necessary to start living with proper nutrition, you need to move on to the actual process. But for everything to go smoothly here, you also need a little preparation. A weekly diet should be drawn up, indicating the dishes for each day. How to choose? Now let's explain it step by step.

First step

You need to determine how many calories you need to burn daily. For this calculation, you can use ready-made tables, which are available in sufficient quantity on the Internet. The main thing is that the energy value of food corresponds to the body's expenditure.

If you are obese, the total calorie content of meals per day should not exceed 1, 000 kcal. For people with normal weight and moderate activity, according to the norm, the average daily energy value is set at 1200-1500 kcal. And if a person performs intense physical activity during the day, their daily diet should be 1, 600 to 1, 900 kcal.

Second level

Daily caloric intake is divided by the number of meals. The best option here would be five meals a day. If you need to eat 1, 000 kcal of food per day, then conditionally it will be 200 kcal per meal.

But we have already said that with PN it is better to adhere to the "three main and two additional meals" regime. If, with five meals a day, you follow a scheme of breakfast representing 25% of the total daily diet, lunch – 40%, dinner – 15%, and two more snacks of 10% each, then in calories it looks like this:

• breakfast – 250 kcal,
• first snack – 100 kcal,
• lunch – 400 kcal,
• second snack – 100 kcal,
• dinner – 150 kcal.

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

Third stage

The most convenient time to eat is assigned. Nutritionists’ recommendations here are:

• Breakfast - from 6: 00 to 8: 00.
• First snack - from 9: 00 to 12: 00.
• Lunch – from 1pm to 3pm.
• Second snack – from 4pm to 5pm.
• Dinner – from 6: 00 pm to 8: 00 pm.

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

• intervals between meals should not exceed 3 hours,
• There is no need to eat a lot at night.

And don't be afraid of the last point. You quickly get used to it. Especially when sleep in this mode becomes of the highest quality and the person looks good and full of energy in the morning.

Fourth stage

For each meal, a specific menu is created for each day of the week. At the same time, the menu should be varied, and the dishes should be appetizing and desirable. The Internet will help you again, where there are many free menu options.

Also in this article below we offer an inexpensive sample menu, the dishes of which will be tasty and healthy. There you will clearly see what you can cook and what you should refrain from. Well, there are many options for how to make food not to harm yourself, but with maximum benefit for your body and emotions.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins, respectively. They must be present in the dishes, just confuse them a little and count them.

Proteins, fats, carbohydrates according to the standard must correspond to the ratio 1: 1: 4. Further, 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.

Fifth stage

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

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

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

Additional advice from a nutritionist

1. Think of the transition to proper nutrition as a kind of exciting gastrotour that will bring you only positive emotions. If the approach is exactly this, then the attitude towards the process will no longer be "necessary", but rather "I 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 many today perceive as the desire to eat. There's a good rule of thumb here: if you want to eat, drink a glass of water, and if the craving doesn't go away after 20 minutes, eat. But most of the time you don't want to eat at the "wrong" time, but 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 begin to accumulate fat deposits again "for a rainy day. "
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will make food tastier and healthier. The diet should generally be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dried fruit, white rice with brown rice. For baking, use wholemeal flour, wheat-only pasta or spelled, and instead of quick yeast, make your own yeast.
6. It is recommended to eat for the last time 3-4 hours before bedtime. And if you want to eat, you'd better just drink some water. Next, if that doesn't help, you can fix the problem with a cup of your favorite herbal tea. Or, eat something light – like vegetables and fruits. And gradually move the sleep administration schedule away.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something with "ingredients" written on it, study it carefully. And remember, the shorter it is, the more beneficial it will be for the body. Give preference to vegetables, fruits and simple cereals. You can never go wrong with this one.
8. Remember that fatty, fried and high-calorie foods are no longer for you. Cook, boil, bake, steam, but do not fry. During frying, firstly, a lot of high-calorie vegetable or animal oil is used, which, secondly, most often turns into harmful carcinogens that cause cancer.
9. Chew your food well. When eating, do not watch TV or use electronic devices. Enjoy your meals. Then you will eat much less and get more pleasure.

Menu for a week with proper nutrition

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

1. The food should be healthy, but tasty, and the dishes varied. In this case, we also focus on the budget option. So that they are 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) fruits are an excellent option.
3. By lunchtime, the digestive system is ready to process large volumes of food. Here you can use meat dishes with cereal and vegetable side dishes, soups and vegetable salads.
4. Ultimately, when digestive processes slow down, fish, cooked vegetables, and fermented dairy products are good options.
5. Vegetable salads, nuts, fruits, whole grain bread sandwiches and healthy "complements" are excellent snack options. At the same time, snacks are only slightly behind breakfast and dinner in terms of calories. They can be considered complete meals.

And now the menu itself

Monday

• Breakfast – buckwheat with vegetables, green tea with lemon.
• The first snack is an apple and a pear.
• Lunch – vinaigrette, vegetable soup with turkey, unsweetened berry compote.
• The second snack is sandwiches made from wholemeal bread with slices of low-fat cheese and herbal tea.
• Dinner – rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip broth.

Tuesday

• Breakfast – wheat porridge, a piece of cheese, green tea.
• The first snack is banana and kiwi.
• Lunch – soup with champignons, stewed rabbit with vegetables, unsweetened red fruit juice.
• The second snack is a spicy carrot salad, whole grain bread and herbal tea.
• Dinner – pike with vegetables, rose hips and applesauce.

Wednesday

• Breakfast – cottage 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 pollock, green tea with lemon.

Thursday

• Breakfast – oatmeal with banana, herbal tea.
• The first snack is an apple and an orange.
• Lunch – raw carrot, beetroot and apple salad, chicken breast with boiled vegetables, green tea.
• The second snack is sandwiches made from wholemeal bread and cheese.
• Dinner – cheesecakes in the oven with sour cream, rosehip broth.

Friday

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

Sunday

• Breakfast – scrambled eggs with vegetables, wholemeal bread, green tea.
• The first snack is a pear and an orange.
• Lunch – Caesar salad, borscht, fruit tea.
• The second snack is sandwiches made from wholemeal bread and cream cheese with herbs.
• Dinner – brown rice with vegetables and carp.

Recipes from the healthy nutrition series

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

Raw carrot, beetroot and apple salad

Ingredients for 1 serving:

• carrots - half a medium root,
• apple - half of a medium fruit,
• beetroot - half a medium root,
• greens - any you like, mint also goes well here,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil – 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrots, beetroot and grate them together with the apple on a coarse grater.
2. Finely chop the greens and mix with the rest of the ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The dish is ready! Cooking time is just 10 minutes. But very tasty and healthy. People also call it broom lettuce. You can also add sauerkraut, garlic and ginger here as an option. The result is an extraordinary flavor.

Rabbit Stewed with Vegetables

Ingredients for 4 servings:

• rabbit – 0. 5 kg,
• carrots – 0. 5 kg,
• onion – 0. 5 kg,
• zucchini – 0. 2 kg,
• sweet pepper – 0. 2 kg,
• tomato – 0. 3 kg,
• water – 300 ml,
• ground black pepper or any favorite seasoning, 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 cooks, prepare the vegetables. Peel the carrots, grate them on a coarse grater, peel the onions and cut them into small cubes. We also cut the zucchini, pepper and tomato into small cubes.
3. Add the vegetables to the rabbit meat, cover and cook for another 30 minutes. Add spices. Before serving, sprinkle with herbs.

Total cooking time is about 1 hour. But most of the time the dish cooks itself. And preparing and adding the ingredients takes literally half an hour. Using the same principle, you can cook fish or any meat, including chicken, in combination with vegetables of your choice. Everything will be very tasty and healthy.

Enjoy! We wish you to introduce proper nutrition into your life, improve your health, lose extra pounds and, ultimately, be happier. You will get it!