Nutritionists recommend not putting a lock on the refrigerator, you just need to put the right foods there.Yes, you cannot do without a number of restrictions when losing weight, but the menu for the week can and should be varied.It is enough to just slightly change your usual eating habits.
Many parameters matter for weight loss and dieting:
- age;
- initial weight of a person;
- metabolic rate;
- presence of chronic diseases;
- state of the body (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 dietary suffering and begin to lose weight gradually without effort or sacrifice; this is important for both women and men.
As soon as you get up from sleep, you need to drink a glass of plain warm water.It will wash the digestive tract, finally awaken the body, start metabolic processes and intestinal function.After water, about half an hour should pass before breakfast.It would be ideal if at this time you do breathing exercises or any exercises.
When losing weight, it is extremely important to maintain the correct water regime.
You need to drink at least 2 liters of clean water per day.This will push the fat burning process.
Almost no one succeeds in switching to proper nutrition at once.To begin with, it is enough to reduce food consumption at each meal by a little, by 100-200 kilocalories.Moreover, it is important to reduce both the total calorie content and the usual serving size.
What does this look like in practice?For example, your usual breakfast is fried eggs and sausage.Instead of sausage, you can take low-calorie ham from chicken breast, or even better, boiled and thinly sliced chicken breast itself.It is better to fill it not with a couple of whole eggs, but with 3-4 whites (without yolks).
In this case, your breakfast portion will not change in volume, and the calorie content will be half as much.And if you gradually begin to reduce the amount of fat poured into the frying pan and reduce it to one drop of oil spread on the non-stick coating of the frying pan, then your breakfast will be even 3 times less caloric, and also inexpensive and healthy.
A similar economical approach should be used to prepare all dishes for both lunch and dinner.For the first course, instead of hodgepodge or fatty cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- vegetable puree soup made from cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your dish to a lean one, start by gradually reducing its calorie content.For any soups, this is, first of all, the elimination of the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) now need to be put into soup or cabbage soup without pre-treatment, directly raw, finely chopped.
There is no need to skimp on vegetables; the plant fiber they contain saturates for a long time, cleanses the intestines, is low in calories and has a lot of beneficial properties.Therefore, there is no need to refuse food or reduce portions significantly.
The second courses can be left as usual, only once again removing the oil for frying, or it is better to steam or boil them.The next step will be to reduce the serving size by half and replace at least half of the dish with vegetables - stewed, fresh, baked without oil or grilled.This balanced and healthy approach ensures gradual weight loss.In addition, this is a fairly cheap 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 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 the hunger pangs will force you to go to the refrigerator.Therefore, for dinner it is ideal to prepare a light but well-filling protein dish with a portion of plant fiber (vegetables or fruits).
Important!Pregnant and breastfeeding women should not follow a 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 needed 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, gives the best results for losing weight.
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 nuts.
The second breakfast can be vegetarian and consist of one fruit.You can have a snack with cottage cheese or a slice of cheese.For late dinner, an hour before bedtime, you can drink a glass of kefir or natural yogurt.In general, such unsweetened fermented milk products are extremely effective during weight loss, and they are also a very budget-friendly and low-carb option.
An important rule from nutritionists for weight loss: do not overeat, that is, do not eat until your stomach becomes heavy.You need to get up from the table when it seems that you can eat a little more until you are completely full.This is precisely what turns out to be unnecessary.But you will only have to stop yourself at first; pretty quickly the body will get used to normal amounts of food, and you will no longer want to overeat.
Everyone who is losing weight is very worried about giving up sweets.However, there is no strict requirement here.You don't have to give up chocolate completely.You can eat a strip of dark bitter chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What needs to be limited as much as possible in food and ideally excluded are baked goods and fatty foods:
- white bread,
- cookies,
- muffins,
- industrially produced confectionery products, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meats,
- fatty meat,
- salo.
Menu for weight loss: desirable 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 with 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 milk products are ideal for weight loss.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: when losing weight, so-called complex carbohydrates are acceptable and even necessary.These are durum wheat pasta, cereals (gray ones are especially good), boiled potatoes (not fried).The diet should not be carbohydrate-free.
- Vegetable fiber: any vegetables and fruits, baked (preferably), fresh or boiled.
- Fat group: Many people who are losing weight should not make the huge mistake of completely eliminating fats from their diet.Without them, the body cannot function normally and their deficiency has a detrimental effect on the appearance of hair and skin.Vegetable oils (sunflower, olive, flaxseed, buckwheat) are allowed in the menu.The consumption of butter is limited to no more than 2-3 times a week.
Menu from a nutritionist for weight loss for a week
In order not to fail in the process of losing weight and to follow all the rules, it is advisable to adhere to a strictly scheduled weight loss menu.It is optimal to take a week's time period.This way you can purchase the necessary products in advance and there will be no extraneous products in the refrigerator.Plus, you will know exactly what and when to eat.
1 day
- Breakfast: a portion of oatmeal cooked in water with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not in the porridge).A drink of your choice (preferably green tea, compote).
- Lunch: chicken noodle soup, two spoons of mashed potatoes, a piece of baked breast.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, dressed with natural yogurt.
- Lunch: mushroom soup with chicken broth, small whole-wheat pumpkin muffin.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit.Curd cheese on a slice of whole grain bread.
- Lunch: vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich of a slice of lightly salted salmon and a piece of bran bread.
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 fruits.Gluten free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed meat cutlet, grilled vegetables.
- Dinner: poached sea fish with vegetable salad.
Day 6
- Breakfast: toast with eggs and milk from a couple of slices of bran bread.
- Lunch: cream of broccoli soup, boiled chicken breast, baked vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: smoothie made from milk, banana, pear, 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.