Nutritionists recommend that you don't put a lock on the fridge, you just need to put the right food in there.Yes, you can't do without numerous restrictions when losing weight, but the menu for the week can and should be varied.It is enough to change your usual eating habits a little.
Many parameters are important for weight loss and dieting:
- old age;
- initial weight of the person;
- metabolic rate;
- the presence of chronic diseases;
- body condition (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc.).
General points of proper weight loss and the basic rule of nutritionists
The basic rule that nutritionists offer to everyone who wants to lose weight is to give up diets and start losing weight gradually without effort and sacrifice;this is important for both women and men.
As soon as you wake up, you need to drink a glass of plain warm water.It will wash the digestive tract, finally wake up the body, start metabolic processes and bowel work.After the water, about half an hour should pass before breakfast.It would be ideal to do breathing exercises or any exercises at this time.
When losing weight, it is extremely important to maintain a proper water regimen.
You must drink at least 2 liters of clean water a day.This will stimulate the fat burning process.
Almost no one succeeds in suddenly switching to a proper diet.To begin with, it is enough to reduce food consumption at each meal by 100-200 kilocalories.Moreover, it is important to reduce both the total calorie content and the usual serving size.
What does it look like in practice?For example, your usual breakfast is fried eggs and sausage.Instead of sausage, you can take low-calorie chicken breast ham, or even better, cooked and thinly sliced chicken breast itself.It is better to fill it not with a couple of whole eggs, but with 3-4 egg whites (without yolk).
In this case, the portion of your breakfast will not change in volume, and the calorie content will be halved.And if you gradually start reducing the amount of fat that is poured into the pan and reduce it to one drop of oil applied to the non-stick coating of the pan, then your breakfast will be even 3 times less caloric, and at the same time cheap and healthy.
A similar economical approach should be used to prepare all meals for both lunch and dinner.For the first course, instead of hot sauce or fatty cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- pureed vegetable soup made from cabbage, zucchini, carrots, potatoes, etc.
If you can't radically change your meal to a lean one, start by gradually reducing its calorie content.For any soup, this is primarily the elimination of the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) should now be placed in soup or cabbage broth without prior processing, directly raw, finely chopped.
There's no need to skimp on vegetables;the vegetable fibers they contain satiate for a long time, clean the intestines, have few calories and many beneficial properties.Therefore, there is no need to refuse food or significantly reduce portions.
Other dishes can be left as usual, just remove the frying oil once again, 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 meal with vegetables - stewed, fresh, baked without oil or grilled.This balanced and healthy approach ensures gradual weight loss.In addition, this is a fairly inexpensive way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to remove the feeling of hunger, but not to lead to a feeling of heaviness in the stomach.So, if you eat an apple or a leaf of lettuce for dinner, then after 1 hour hunger will make you go to the fridge.Therefore, it is ideal to prepare a light but filling protein dish with a portion of vegetable fiber (vegetables or fruit) for dinner.
Important!Pregnant and lactating women should not follow the 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 is the basis of a fractional regimen and with the right approach it gives the best results for weight loss.
As a snack in the first half of the day, you can choose natural sweets:
- dried dates, prunes, dried apricots,
- dried apple slices,
- unroasted unsalted walnuts.
The second breakfast can be vegetarian and consists of one fruit.You can snack on cottage cheese or a slice of cheese.For a late dinner, an hour before going to bed, you can drink a glass of kefir or natural yogurt.In general, such unsweetened fermented milk products are extremely effective during weight loss and are also a very affordable 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 have to get up from the table when it seems that you can eat a little more until you are completely full.That turned out to be unnecessary.But you only have to stop first;the body will get used to normal amounts of food quite quickly and you will no longer want to overeat.
Everyone who is losing weight is very worried about giving up sweets.However, there are no strict requirements here.You don't have to give up chocolate completely.You can eat dark dark chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What should be limited in food as much as possible, and ideally excluded, are bakery and fatty foods:
- white bread,
- cookies,
- muffins,
- industrially produced confectionery, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meat,
- fatty meat,
- grease
Weight loss menu: preferred foods
Proper weight loss does not happen in a short time, it is a long process.
Products that you should definitely include in your menu will help you in 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 dairy products are ideal for weight loss.Cheese is also acceptable, but with limitations.
- Carbohydrate group: when losing weight, the so-called are acceptable and even necessary.complex carbohydrates.These are durum wheat pasta, cereals (especially good gray ones), boiled potatoes (not fried).The diet should not be without carbohydrates.
- Plant fiber: any vegetables and fruits, roasted (preferably), fresh or cooked.
- Fat group: Many people who lose weight should not make the huge mistake of completely eliminating fat from their diet.Without them, the body cannot function normally, and their lack has a detrimental effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed in the menu.Butter consumption is limited to no more than 2-3 times a week.
Menu from a nutritionist for weight loss in a week
In order not to fail in the process of losing weight and comply with all the rules, it is recommended to adhere to a strictly planned weight loss menu.It is optimal to take a time period of one week.In this way, you can buy the necessary products in advance and there will be no foreign products in the refrigerator.In addition, you will know exactly what and when to eat.
1 day
- Breakfast: a portion of oatmeal boiled in water with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not in the porridge).Drink of your choice (preferably green tea, compote).
- Lunch: chicken soup with noodles, two spoons of mashed potatoes, a piece of roasted breast.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, seasoned with natural yogurt.
- Lunch: mushroom soup with chicken broth, a small wholemeal pumpkin muffin.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
3rd day
- Breakfast: 150 grams of fresh cheese, topped with a spoonful of sour cream and any fruit.Curd on a piece of whole grain bread.
- Lunch: pureed vegetable soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich of a piece of lightly salted salmon and a piece of bread with bran.
4 day
- Breakfast: buckwheat porridge, any natural sweetness for tea.
- Lunch: fish baked in foil and boiled rice with a small portion of vegetable salad.
- Dinner: cottage cheese pancakes or fresh cottage cheese with sour cream.
5 day
- Breakfast: oatmeal on water with a small amount of nuts and dried fruit.Gluten-free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed meat cutlet, grilled vegetables.
- Dinner: poached sea fish with vegetable salad.
6th day
- Breakfast: toast with eggs and milk from a few slices of bread with bran.
- Lunch: cream of broccoli soup, boiled chicken breast, roasted vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
7th day
- Breakfast: smoothie made of milk, bananas, pears, 2 tbsp.spoons of oatmeal.
- Lunch: a piece of baked fish, a salad of boiled green beans with an egg.
- Dinner: baked apples with honey and cinnamon.