Doctors, fitness instructors, and nutritionists advise all questions about safe weight loss for the body to adhere to the principles of proper nutrition for weight loss.They recommend the same system for gaining weight and maintaining your figure, which helps you understand that a healthy diet is universal and you can achieve any body building goals with it.However, how can general rules be adjusted to a specific goal and should proper nutrition be perceived as a strict diet with a ban on any deviation to the left?
What does proper nutrition mean for weight loss?
Losing weight without compromising your health and stress due to hunger is what a healthy diet gives you.Some people are intimidated by the need to count the volume of portions and weigh foods, but after several weeks on proper nutrition, a person learns to determine by eye what he can eat and how much.This system does not imply strict adherence to grams, so a minimal error will not provoke weight stagnation.
The correct ratio of proteins, fats and carbohydrates
Every food product consists of nutrients, and the basis is made up of the 3 most important ones - proteins, fats and carbohydrates.They are abbreviated as BZHU.The ratio of these elements in the daily diet for body quality is no less important than the total amount of food per day.According to nutritionists, the issue of BJU balance should be put at the forefront, since if you violate these principles, you will not achieve fat burning when losing weight.
Proper nutrition for weight loss involves individual calculation of the amount of each nutrient and several basic principles associated with this:
- Carbohydratesis a key nutrient that supplies the body with energy, so it should take up half of the daily plate or a little more.When calculating individually, the amount of protein per day is 4 g for each kilogram of your weight.
- Fats– is also a very useful element, which is mainly a source of vitamins and acids that the nervous system and heart need.For normal functioning of the body, the consumption of 1.1 g of fat per kilogram of existing weight is required.
- Squirrels- the “building blocks” of your muscles.Some open sources advise focusing on them when losing weight, but the principles of proper nutrition for losing weight without harming the body refute this recommendation.A person who does not have sports training does not need to eat more than 1 g (per 1 kg of net weight).
Daily calorie intake
The amount of food a person can and should eat in a day is determined by their basal metabolic rate.This indicator is calculated individually, taking into account the following indicators:
- gender;
- weight;
- growth;
- age.
However, the resulting number is not final if you decide to start losing or gaining weight.It also does not take into account physical activity - even a walk from home to work, that is, it implies the number of calories that a bedridden person needs for life.According to the principles of proper nutrition, it is necessary to further multiply this indicator by the activity level, and then, if weight loss is planned, reduce the existing number by 10-20%.
Principles of proper nutrition for weight loss
In addition to the above-mentioned calorie and dietary nutritional standards, a healthy diet is based on several more rules that you need to know and follow:
- Avoid fasting.
- Don't skip main meals.
- Breakfast and lunch are more filling than dinner.
- Give preference to fresh vegetables rather than thermally processed ones.
- Try not to use salt when cooking.
Weight Loss Products
Sweets are a must, and buckwheat with lettuce is your best friend: this is how women imagine the daily diet of a person who adheres to the principles of a healthy diet.However, a healthy menu is much more varied, and recipes for healthy dishes may even look no worse than “harmful” ones and be comparable in appearance to restaurant ones.
The number of permitted foods is significantly higher than the list of prohibitions, and after changing your eating habits (mostly formed within 3 weeks), you will no longer feel deprived.
What can you eat to lose weight
The list of products that do not interfere with the reduction of fat reserves is just long enough for you to create the right menu for yourself for the month, almost without repeating yourself.Mostly, dish ideas are limited by the assortment in grocery stores or the skills of the housewife.
Experts call absolutely dietary products:
- Cereals are sources of slow carbohydrates and B vitamins. Especially recommended: oatmeal, buckwheat, millet, pearl barley.
- Legumes are light vegetable protein.Chickpeas, lentils, and beans are ideal for weight loss, but it’s better not to lean on peas.
- Eggs - up to 2 per day, if with yolk, and up to 4, if only white.
- Vegetables contain fiber, that is, dietary fiber.Even potatoes are allowed, but the volume of their consumption is reduced.
- Fruits and dried fruits are an excellent replacement for factory-made sweets.
- Milk – minimal to prevent calcium deficiency, lactose-free.
- Fermented milk products - with caution, in the evening, yogurts will only be natural.
- Cottage cheese is preferably low-fat, but it is not necessary to look for low-fat.
- Cheese is mostly hard.
- Honey, nuts.
- Vegetable oil – preferably olive, up to 30 ml per day.
What to avoid when losing weight
The main enemies of the figure and factors that interfere with weight loss are saturated fats and fast carbohydrates.
It is ideal to completely eliminate them from your diet while losing weight, but proper nutrition is not a diet of lettuce leaves and chicken breast.
You're not prohibited from indulging in ice cream (simple carbs, milk sugar), chocolate (simple carbs) or even fried potatoes (saturated fat), but they should:
- meet the daily calorie requirement;
- be introduced into the menu rarely and not before bedtime.
Proper nutrition for weight loss involves an emphasis on healthy foods, so it is advisable to remove as much as possible from the diet:
- sausages and their “relatives” - wieners, bacon and so on;
- sugar (pay attention to the ingredients of the products);
- mayonnaise;
- sweet;
- baking.
Diet plan for weight loss
In addition to permitted and prohibited foods, there are several points that you should also think about when planning your daily diet:
- type of heat treatment;
- portion size;
- frequency of meals;
- drinking regime.
How to prepare healthy meals
The number of recipes for healthy dishes is slightly less than standard ones, so you don’t have to worry about the lack of culinary ideas.All methods of heat treatment are available to you, including frying, but it is done without oil, in a special non-stick frying pan.You can:
- cook;
- bake;
- cook in a double boiler;
- stew;
- cook on the grill.
How many times a day to eat
A constant feeling of hunger is not something that promotes proper nutrition for weight loss, even if you need to lose weight urgently.If you follow the above principles of BJU balance, you will not starve, since carbohydrates will provide the desired degree of saturation.However, in addition to this, it is important to strictly adhere to the eating regimen, which will help get rid of the every minute desire to chew something.
According to nutritionists, the correct diet is to eat up to 6 times a day.However, this figure is determined individually:
- If you eat a portion of meat, saturation can last up to 4 hours, and the product will also take a long time to digest.
- If you have a snack with vegetables, after 2 hours the body needs to be given a new “dose” of food.
- According to the rules of healthy eating, it is advisable not to take long (longer than 4 hours) breaks in the menu, so as not to provoke a drop in sugar, which will lead to insulin spikes and a slowdown in metabolism.
Serving size for proper nutrition for weight loss
Do you eat your fill or feel hungry after eating?A question that plagues most women who take out their scales before cooking.For some, weight loss inexorably entails reducing portions to ridiculous sizes, which provokes breakdowns, since satiety does not occur.Doctors do not agree with this policy - even for weight loss, proper nutrition does not require fasting: the amount of food on the plate should be such that after half an hour you do not feel empty in your stomach, but also do not suffer from overeating.
Follow these guidelines:
- The amount of chicken or fish meat per serving is 100-150 g, visually it should not exceed the size of your palm.
- The volume of cereals and pasta is a handful scooped into your palm, that is, 50 g or a little more.
- You need to eat a lot of vegetables, so their portion is cupped palms (the food is cut into pieces).
- It is advisable to coordinate the correct serving size with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for a snack.
Compliance with drinking regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people substitute the concepts of “drink” and “tea” or “coffee”, but the drinking regime is pure, still water, which does not actively burn fat, but is necessary for weight loss.Failure to comply with the correct drinking regime leads to stagnation of lymph, blood thickening, dehydration, swelling, poor skin tone and deterioration of well-being.
Key recommendations regarding what and how to drink for proper weight loss:
- A glass of water before meals is a must-have element of your menu.
- Each cup of coffee must be compensated with 0.6 liters of clean water, because...This drink causes dehydration.
- Juices, compotes and other drinks are food; they do not count towards the regime.
- Forget about the 2-liter rule: the optimal amount of water is calculated individually.The norm for humans is 30 mg/kg.
Proper balanced nutrition for weight loss - menu
In order to bring understanding to the method of compiling a daily diet, a menu for weight loss that does not cause hunger is proposed below.This scheme can be expanded by adding 1-2 more snacks with vegetables/fruits, cheese, nuts.
Approximate daily nutrition program:
- Breakfast.Oatmeal or other porridge with water.A handful of almonds, a spoon of honey.
- Snack.Whole grain bread, hard cheese (up to 40 g), a bunch of greens.
- Dinner.Chicken broth with vegetables, a piece of boiled chicken meat.
- Afternoon snack.Salad of canned red beans, bell peppers and cucumbers.
- Dinner.Baked flounder with asparagus and orange.