The formation of excess weight is affected by the speed of metabolic reactions, which is an individual characteristic of man, as well as diet. Slow metabolism, along with poor nutrition, leads to fat deposits, which harms not only the figure but also the health of the whole organism. You can normalize metabolic processes by properly balancing your diet and eliminating foods that are harmful to your body.
Healthy diet rules for weight loss
- The main rule of a healthy diet for weight loss is not fasting but a balanced diet. Fasting can lead to a sharp increase in weight. This example is often seen after completing many diets.
- You can not overeat. Excess food causes obesity.
- You should not drink food. It is best to drink water twenty minutes before eating.
- Preference should be given to natural products. Exclude foods that contain unnatural food additives.
- You should not completely exclude fats, their absence slows down the absorption of vitamins involved in metabolic processes.
- It is important to follow a diet, ie daily meals should be at the same time.
- Exclude fried foods, replace them with cooked, baked or steamed foods.
- Drink at least two liters of water a day.
- Eat at least five times a day: breakfast, lunch, dinner - these are the main dishes, among which should be light meals.
- Breakfast should be your most nutritious meal and your dinner should be light.
Product selection
Adequate nutrition is a prerequisite for weight stabilization and maintaining good health. Therefore the diet must be chosen correctly. To achieve maximum results in the process of weight loss, it is necessary to completely exclude caloric foods that contribute to the accumulation of fat:
- Confectionery and flour.
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- Smoked meat containing sausage, which contains a lot of spices, fat and excess salt.
- Instant porridge containing starch and flavor enhancers.
- Chocolate containing less than seventy percent cocoa.
Proper nutrition eliminates large amounts of salt because salt retains fluid in the body. Therefore, you should limit your consumption of salty foods.
For weight loss, you should give preference to low-calorie foods, foods that help improve digestion, break down fats and reduce appetite:
- Olive oil promotes the expulsion of toxins from the liver and the rapid breakdown of fats, has the ability to reduce appetite.
- Buckwheat helps suppress hunger, improve digestion and lower cholesterol.
- Oatmeal satisfies hunger for a long time, helps expel toxins due to the fiber in the composition.
- Ginger is known to boost metabolism, which is especially important for weight loss. It is used in many diets.
- Hot spices, especially chili peppers. They stimulate sweating, which is an important factor in weight loss.
- Garlic improves digestion and lowers cholesterol.
- A small amount of nuts promotes weight loss as it suppresses appetite.
- Dark chocolate contains more than seventy percent cocoa, which speeds up blood circulation. Chocolate should not contain additives: nuts, raisins, etc. Sh.
- Honey reduces appetite and improves digestion.
- Pineapple and kiwi, lemon and other citrus fruits are especially distinguished by their fat burning properties, which also reduces appetite.
- Vegetables are a low-calorie food that is rich in vitamins and minerals as well as fiber.
- The fungus prevents the formation of cholesterol and clears toxins.
- Fermented dairy products, especially kefir, are essential for cleansing the body and normalizing digestion.
- Green tea speeds up metabolic processes.
- One glass of red wine before eating significantly reduces appetite.
Diet
Proper nutrition requires regular intake of the required amount of nutrients:
- Proteins are needed for metabolic processes. Protein foods include: meat, eggs, dairy products, nuts, red fish.
- Carbohydrates are usually divided into easy (easily digestible) and difficult (digestible). Simple carbohydrates include honey, sugar. They are quickly absorbed and stored in the form of fat. The complex carbohydrates found in fruits, vegetables and bread are beneficial to the body.
- Fats are needed for good nutrition, but in limited quantities - the daily dose is not more than thirty grams. Fats are saturated and unsaturated - they normalize metabolic processes, reduce cholesterol levels. Vegetable oils are a source of unsaturated fats. Animal fats, meat, fat, increase cholesterol levels.
- Vitamins stimulate metabolic processes and increase the body's resistance. Therefore the diet should include fruits and vegetables. Vitamins A, B and C are especially important for weight normalization, which promote food absorption.
In addition, vegetables and fruits contain fiber - the most important component for cleansing the stomach and intestines of harmful substances, which is very important for weight loss.
Depending on the characteristics of the body and lifestyle, everyone needs a certain amount of calories, on average this number is about 1300 calories per day. Daily calorie intake is determined by:
- The amount of protein is obtained at a rate of two grams per weight. For example, take a body weight of 60 kilograms and multiply by 2, we get 120 grams. Multiply by four, since one gram of protein equals four calories, we get 480 calories - this is the daily protein intake.
- The amount of carbohydrates is calculated based on 2, 5 grams of body weight, we get 150 grams. Multiply by four, because one gram of carbohydrates equals four, we get 600. In this case, the share of simple carbohydrates (sugar, honey) should be no more than ten percent.
- Then we get two sums - 480 and 600, we get 1080. This is the amount of protein and carbohydrates per day.
- Based on a 1300 daily caloric requirement, fat has 220 calories, which is about 24 grams because one gram of fat equals nine calories. This is in line with the basic rule of weight loss - the amount of fat should not exceed twenty percent of the daily caloric content.
It is not difficult to determine the caloric content of individual foods using special tables that can be found both on the Internet and in many culinary books, but it will be more difficult to calculate the caloric content of different cooked dishes. To do this, you need to add the caloric content of all the products that make up the dish. And calculate how many calories are contained per serving.
To calculate the caloric content of ready-made porridge in water, you need to count the number of cooked grains, for example, divide one hundred grams by three (the number three is obtained by multiplying the mass of cooked grains by three) and multiply by one gram of dry grains.
Electricity plan every day
Daily calorie intake is distributed throughout the day:
- Breakfast 25 percent;
- Lunch 30 percent;
- Dinner 20 percent;
- Meals between meals 25 percent.
The break between meals should not exceed four hours. So if breakfast comes at 7: 00 and lunch comes at 13: 00, then breakfast should be between ten and eleven. Afternoon breakfast should be no later than 16: 00, and dinner three hours before bedtime.
Menu for the week
- Breakfast should include protein foods: boiled or scrambled eggs, cottage cheese, meat, as well as cereals, vegetables, rye bread, cheese, tea. From fruits we can use apples or pears.
- Lunch between breakfast and lunch: kefir, cheese with a slice of bread, juice or tea, fruit or dried fruit.
- Lunch: soup, meat or fish, mushrooms, vegetables, bread.
- Lunch and dinner: fruit or vegetable salad, juice, yogurt or cottage cheese.
- Dinner: casserole of fish or vegetables, poultry, cottage cheese, fermented baked milk, varenets, kefir or yogurt.
As an effective weight loss menu, designed for almost a week, you can use a separate diet, which is distinguished by the separate use of proteins and carbohydrates:
- Day: Protein (chicken, eggs, squid) and vegetables.
- Day: Only protein - meat, fish, cheese.
- Day: Only carbohydrates - honey, fruits and vegetables, oatmeal, rice, pasta.
- Day: Unloading - Tea, vegetables.
Menu for a month
Monday
- Breakfast: buckwheat porridge, vegetable salad, tea.
- Lunch: chicken soup, vegetables, compote.
- Dinner: vegetable salad, fish, bread, tea.
- Between main meals: pears or bananas, kefir, cottage cheese or yogurt.
Tuesday
- Breakfast: cereals, yogurt, fruit.
- Lunch: vegetable soup, baked fish with rice, vinaigrette, compote.
- Dinner: lean meat, vegetable salad, tea.
- Between main meals: cottage cheese with low-fat sour cream or yogurt.
Wednesday
- Breakfast: oatmeal with apples, tea.
- Lunch: cabbage soup, mashed potatoes, fish cutlets, juice.
- Dinner: soup with meatballs without potatoes, stewed vegetables, ham, tea.
- Among the main meals: nuts - a few pieces, yogurt, fruit salad, cookies.
Thursday
- Breakfast: cottage cheese, toast, juice or tea.
- Lunch: borscht, chicken cutlets, buckwheat, compote.
- Dinner: chicken fillet, vinaigrette, tea.
- Among the main meals: apples, yogurt, nuts, dried fruits.
Friday
- Breakfast: rice porridge, dried fruit, tea.
- Lunch: vegetable soup, mashed potatoes in the heart, vegetable salad, juice.
- Dinner: vegetable salad, fish, yogurt.
- Among the main meals: kefir, banana, cottage cheese, cocoa.
Saturday
- Breakfast: scrambled eggs, fresh vegetable salad, a slice of bread, milk tea.
- Lunch: vegetable soup, chicken, vinaigrette, compote or juice.
- Dinner: Beef stew with broccoli, juice or tea.
- Among the main meals: pineapple, yogurt, cottage cheese with sour cream.
Sunday
- Breakfast: oatmeal, fruit, tea.
- Lunch: buckwheat soup, meat, vegetables, juice.
- Dinner: squid with vegetables.
Between meals: toast, sugar-free crackers, fruit or vegetable juice, fruit, yogurt or tea.
Lent days
Fasting days are recommended for everyone to improve their health, regardless of whether or not they need weight control. This allows you to cleanse the body of unnecessary toxins, reduce the load on the cardiovascular system. To prevent weight gain, it is recommended to use fasting days twice a month. For weight loss - once a week. Preferably on the same day.
There are many types of fasting days. Most popular:
- Kefir diet. Only kefir is used for food during this period. Drink up to two liters in six doses per day.
- Apple diet. Eat two kilograms of apples a day.
- One and a half kilos of cucumber are used in five receptions during the fasting days of the cucumber.
- Fasting days with juices with a volume of about two liters. Vegetable juices are preferred.
Proper nutrition recipes
Salads
- Celery and cabbage salad. Ingredients: 4 stalks of celery, 500 grams of cabbage, 3 cucumbers, 2 onions, olive oil (possibly vegetable oil), lemon juice, parsley or dill. Mix chopped cabbage and celery, finely chopped cucumber and onion. Mix half a lemon with juice and olive oil, stir and bring to a boil. Garnish with herbs.
- Mushroom salad for weight loss. For preparation you will need 150 grams of fresh mushrooms, 10 grams of vegetable oil, lemon juice, black pepper. Boil the boiled mushrooms in salted water, pressing finely. Add pepper, pour vegetable oil and lemon juice, add herbs.
ᲛHome dishes
- Bonnie soup for fat burning. The soup requires celery root, cabbage forks, four tomatoes, six small onions, three bell peppers, salt and spices if desired. Finely chop the vegetables, add water and cook until softened. Add spices and seasonings, instead of salt you can use soy sauce.
- Beef with broccoli. Ingredients: 500 grams of beef, two onions, two carrots, 300 grams of broccoli, two bell peppers, salt, black pepper, flour. Cut the meat finely, cook with onions and carrots until golden. Sprinkle with flour and water to cover the ingredients. Stew on low heat for about two hours. Add chopped bell peppers and broccoli, season with salt and pepper and simmer for another half hour. Put the herbs on the table before serving.
Desserts
- Cottage cheese casserole. 250 grams of cottage cheese, 1 tablespoon sweetener, half a teaspoon of salt, 2 eggs, 2 tablespoons semolina and 100 ml of milk. Mix the milk with the semolina, let stand for a while. Beat eggs with sweetener and salt. Mix all ingredients, you can add berries or fruits if desired. Pour into a greased pan with butter and semolina preheated and bake in a preheated oven for 35 minutes.
- Baked apples with cinnamon and honey. Apples Remove the core, fill the resulting hollow half a teaspoon with a mixture of honey and the same amount of cinnamon. Top with chopped nuts. Place the finished apples in a baking tin. Fill with water until half of the apple is reached. Put in a preheated oven at two hundred degrees for 20 minutes.
How to complete a proper meal
A healthy diet should contain sufficient amounts of vitamins and minerals. They are especially deficient in the cold season. Therefore, you should take extra vitamins and minerals.
An integrated approach to achieving results in the fight against excess weight is an integrated approach. It is not only proper nutrition, but also an active lifestyle, regular walks in the fresh air, exercise, use of various methods of massage. >And slimming baths.
Blitz tips
- Every morning, half an hour before breakfast, drink a glass of water. This will prepare the stomach for food.
- Exercise is best before breakfast.
- The more thoroughly you chew the food, the faster the satiety will come.
- If you feel hungry, drink a glass of water, we often confuse the usual thirst with the desire to eat something.
- Fruits Bananas and mangoes are the most caloric, so it is best not to use them during periods of intense weight loss.
- Use soy sauce as a substitute for salt. It has a fast saturation feature.
- Limit fried foods.
- Do not forget the days of fasting.