Slimming food - menu, diet

When we find we have extra pounds, we start looking for ways to get rid of them. A variety of diets, fitness, morning jogging are used. But maybe for a start it is worth thinking about the reasons for the appearance of excess weight. In this article, we will explain in detail what a proper diet for weight loss is.

Can you lose weight if you eat right?

Proper nutrition plays a major role in metabolism. It is necessary to figure out which foods have a positive effect on our body, how to make a rational menu, and how healthy nutrition and weight loss are related!

Proper nutrition for weight loss at home is the basis of the basics. Even with the most intense physical activity, without proper nutrition, you will not be able to effectively lose weight and build muscle mass.

Many may argue that it all depends on what kind of metabolism each person has. Someone can over-etch even a kilogram of nails (just kidding), and someone even one bun will come back to haunt soon. We hasten to note that the body's capabilities are not limitless, it will eventually run out of patience. And then you will be disturbed not only by excess weight, but also by problems with the gastric tract, pressure, heart, joints. This was noticed long ago by the people and summed up with the proverb that "a glutton digs his own grave with his teeth. "

Skeptics may argue that it is difficult to maintain a healthy diet for weight loss these days, because there are few natural products. Have patience, analyze your menu, throw out unhealthy foods from it, especially those that are called "fast carbohydrates".

These include:

  • sweet pastries;
  • chocolates;
  • carbonated drinks;
  • wheat flour baked goods;
  • starchy foods;
  • mayonnaise, ketchup and other sauces.

To lose weight at home with proper nutrition, you need to not only edit your menu, but also count the number of calories you eat, remembering that you need to eat less than you spend. Healthy food should consist offish with vegetables is included in the diet for weight lossa balanced amount of proteins, fats, carbohydrates, minerals and vitamins. In order to achieve results and lose weight, you will always have to adhere to a balanced diet. After all, probably, many have noticed that after any of the diets, the lost kilograms quickly return if you continue to eat as you did before losing weight.

It is difficult to do it in one day or even in a week. Therefore, gradually abandon the listed products: eat potatoes every other day, allow yourself a bun or cake no more than twice a week, follow the rule that you need to get up half-starved from the table.

Principles of Good Nutrition

Weight loss is influenced not only by a balanced diet, but also by how a person is psychologically tuned, how high-quality products he uses, whether he adheres to the regime and culture of eating. Here we have highlighted the basic principles of proper nutrition for weight loss, observing which you will without any problems adjust the work of your body in the right way.

Remember what will help you get rid of folds of fat!

  1. Balanced menu.

The body needs 25 grams of fat and 35 grams of protein per day. Carbohydrates should make up half of the diet, and they can't be cookies. Everyone can achieve a balanced diet at home. Create a menu for the week so you can plan ahead for the groceries you need. So, you can adhere to all the principles described without any problems.

  1. Sufficient amount of fruits and vegetables.

Note that there should be more vegetables, hence you need to replenish the body with fiber and vitamins. And from fruits, give preference to pineapple and citrus fruits, since they have less sucrose.

vegetables and fruits for weight loss
  1. Establish a drinking regime.

Since our body is 80% water, the lack of fluid has a bad effect not only on metabolic processes, but also causes aging of the skin, wrinkles, problems with the digestion process. Of course, we are talking about ordinary water. The daily intake is 10 glasses, that is, almost two liters. Green tea, dried fruit compotes, fresh juices will help to become slim.

  1. Correct product combination.

It is not necessary to switch to separate feeding. Just try to combine products wisely. For example, sour vegetables cannot be eaten with meat, and potatoes with bread. This approach removes calcium from the bones and promotes the formation of kidney stones. A balanced diet is the key to success!

  1. Discard semi-finished products.

They contain many preservatives, which are certainly carcinogens that destroy our health.

  1. Do not eat after 6pm.

If you work for a long time, do not eat after seven. Chew food thoroughly without being distracted by calls, watching TV or reading newspapers.

  1. Minimize alcohol consumption, especially beer and liqueurs.
  2. Reduce the list of fried foods on your menu.

Replace with steamed or stewed ones. It is desirable that vegetables be processed for a short time during cooking and retain their useful substances.

  1. Replace the large plate with a small one to visually trick the body.

Also, we recommend to introduce the concept of fractional nutrition into your life, i. e. eat in small portions every 2-3 hours.

  1. Visit grocery supermarkets on a full stomach so as not to buy a lot of sweets or excess food.
  1. Get up from the table feeling a little hungry.

The feeling of fullness will appear in 10 minutes, but overeating will do the body a disservice.

  1. Arrange fasting days at least once a week.
  1. Do not forget about physical activity (fitness, dancing, yoga, swimming, running).
slimming products
  1. Fractional nutrition for weight loss.Ideally, eat 6-8 times a day, and still consume as many calories as before. Those. Divide your lunch into 2 portions and eat it 2 hours apart. This will be the perfect schedule for your body.

How much food can you eat per day?

The opinions of experts are unanimous: in order not to gain weight, you need to eat five times a day. Correlate the serving size with your palm - there should be food on the plate that only fits in two palms. The third part of the dish is a piece of meat or fish. Fill two thirds with vegetables. Bread can be eaten no more than 35 grams. Chocolate, honey or dried fruits are allowed no more than 25 grams.

The menu for proper nutrition looks like this:

  • For breakfast, cook porridge in water, the best option is oatmeal or buckwheat. It is undesirable to add a lot of salt or sugar, you can replace them with fresh fruit.
  • For second breakfast (snack), eat fermented milk products, fruits and vegetables. To keep the menu from looking monotonous, alternate fruits every other day.
  • For lunch, you should prepare one of the dishes: the first or the second. Eat soup today and fish with vegetable salad tomorrow. Lean meat is substituted for seafood and fish.
  • Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. The body at this time begins to slowly prepare for rest, so you should not load it.
  • For dinner, prepare a light salad of fresh vegetables (excluding peas) and a slice of boiled fish (up to 150 g), in extreme cases, you can eat 100 grams of white chicken meat.
  • Remember to drink enough water throughout the day.

It seems like sticking to a menu like this will leave you hungry. But this is not the case. In fact, a balanced diet will give the body all the nutrients it needs. Nutritionists advise you to eat something that is not on the menu every week in order to please yourself a little.

To prepare a delicious dish, use different spices of natural origin instead of salt.

Recommended foods for a healthy diet

Not surprisingly, among the list of useful products, you will find those you like. If you find those that you absolutely do not like or do not tolerate, do not add them to the diet. After all, an important role for proper nutrition is played by the aesthetic perception of the dish. The benefits of the food consumed will be provided that the body will perceive it naturally.

So, "slow" carbohydrates that saturate the body, but do not affect the appearance of excess weight:

  • cereals (buckwheat, unpolished rice, oatmeal, millet);
  • whole wheat pasta;
  • yeast-free bread (rye, bran);
  • baked potatoes.
prohibited and recommended slimming products

These foods are eaten for breakfast to avoid hunger and snacking all day long. Do not think that giving up your morning meal will help you lose weight faster. In reality, you have to replenish your strength all day. And a plentiful dinner will throw you back to your starting point. Therefore, a breakfast of fiber, carbohydrates and protein will help you stay in shape. The ideal option is not on the run, but an hour after waking up. A hearty breakfast is one of the most important rules of a healthy diet.

Even high school students know that protein is involved in building all the muscles in the body. Therefore, it cannot be excluded from the diet. It is suitable for snacks because it saturates the body with amino acids, the presence of which helps it to function normally. Protein is found in foods like this:

  • seafood and fish;
  • lean meats (beef, chicken, turkey, rabbit meat);
  • egg white;
  • low-fat cheese (up to 30%);
  • low fat dairy products.

They are used for lunch menus, paired with fiber-rich vegetables. With severe mental or physical exertion, protein should be present on the menu at least twice a day. For example, the daily consumption of fish and seafood helps to restore nerve cells and serves as a preventive measure against heart disease.

Most ignorant people think that fats are harmful. This is because the words "fats" and "obesity" are the same roots. American nutritionists conducted research and found that when fat accounted for almost half of the calories consumed, the number of people who were overweight was small - about 14%. But after the whole world learned about the dangers of fats and began to remove them from their diet, the percentage of obesity rose sharply to the level of 35. It turned out that women who eat fats with proper nutrition normalized their weight in the same way as those beauties who gave up fats on90%.

Fatty acids act as a building material for cells and are needed for the full functioning of all organs. Therefore, the list includes:

  • olive oil;
  • corn oil;
  • sunflower oil;
  • nuts;
  • avocado;
  • nuts;
  • seeds;
  • dark chocolate.

The daily dose of fat varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).

Don't forget that fresh vegetables are much healthier than pickled ones. Moreover, the choice is wide - from radishes to asparagus beans. It is not recommended to eat canned corn and green peas, because they contain "fast" carbohydrates.

Fruits cannot be considered light foods as they contain a large amount of fructose. Make the menu in such a way that they are digested no later than those hours of the day.

Sweets will have to be abandoned. If it's hard to do, replace them with honey, dried apricots, raisins. Take note that green tea with ginger speeds up metabolic processes and promotes weight loss.

We refuse harmful products!

The principles and menus of proper nutrition for weight loss imply some restrictions on products. This list is not very long. It contains mainly those products that advertising is strenuously imposing on us. But no matter how sweet the praises are, they shouldn't put you on the hook. By and large, our grandmothers could easily do without them. True, they were lucky that the products in the last century were not advertised so intrusively, and they did not even hear about preservatives marked with E.

Crossing foods that interfere with weight loss from the healthy diet menu:

  • salted nuts and chips;
  • packaged instant meals (mashed potatoes, noodles, cereals, soups);
  • all products containing monosodium glutamate (sausage, sausages, smoked meats);
  • mayonnaise;
  • sweet fruit drinks with gas;
  • baked goods and dairy products with a long shelf life;
  • fried fish and pies;
  • cakes, pastries, muffins, sweets;
  • fast food;
  • alcoholic beverages;
  • unnatural spices.

They don't have any nutrients. But they can do a lot of harm to the liver, kidneys, stomach. In addition to the fact that they cannot be consumed with proper nutrition, they are undesirable for any of us. An exception to nutritionists is a glass of dry red wine (once a day) to speed up the absorption of carbohydrates.

How to reduce appetite while losing weight?

Increased appetite indicates that a person has impaired carbohydrate metabolism, which is the reason for excess weight. This is facilitated by stress, overwork, lack of physical activity and poor nutrition. To reduce hunger, consider the recommendations:

  1. Nutritionists recommend drinking 200 milliliters of water a quarter of an hour before meals. It can be acidified with lemon juice.
  2. Avoid spices and salt or use them to a minimum.
  3. Satisfy your appetite with fruits, vegetables and low-fat dairy products.
  4. Drink no more than one cup of coffee a day.
  5. Chew your food at least ten times.
  6. Eat low-calorie vegetable soups.
  7. Green tea should be the main drink after water.
  8. Sprouted wheat not only helps to get rid of unnecessary toxins, but also prevents aging of the body.
  9. Do not eat in front of a computer or TV, because the brain cannot control the feeling of fullness.
  10. Practice aromatherapy to reduce hunger.
  11. Kill your appetite with exercise, walking in the fresh air, doing what you love.
  12. Eat small meals 5-6 times a day.
  13. Do not take unnecessary vitamins and nutritional supplements, the correct diet for weight loss so contains everything you need.
  14. Place portions in small plates, preferably blue. Scientists have proven that blue dishes suppress hunger, and red ones kindle.
  15. Drink herbal tea or a glass of milk in slow sips before bed to help calm your evening appetite.
  16. Traditional medicine suggests reducing the feeling of hunger with flax decoction. It can be consumed for twelve days in a row.
  17. Grapefruit is considered the leader among fruits that help to forget about appetite for a while.

Reviews suggest that the use of proper nutrition in practice helps to lose weight. We hope that a sensible approach to your health and a balanced diet will help your dream of a slim figure come true!