Nutritionists recommend not to hang a lock on the refrigerator, just put the necessary food there. Yes, you can't do without a number of restrictions when losing weight, but a weekly menu can and should change. It is enough to change the stereotypes of eating habits.
Many parameters are important for weight loss and diet:
- age;
- initial weight of a person;
- metabolic rate;
- presence of chronic diseases;
- body condition (for example, hormonal disorders, postpartum or postoperative period, menstrual period, etc. ).
General aspects of proper weight loss and basic rules of nutritionists
The basic rule that nutritionists offer to anyone who wants to lose weight is to give up the pain of dieting and start losing weight gradually without effort and sacrifice, which is important for both women and men.
Only drink a glass of plain hot water when you wake up. It will wash the digestive system, finally awaken the body, start metabolic processes and intestinal function. About half an hour after breakfast after water. Ideal if you are currently doing breathing exercises or any sport.
It is extremely important to follow a proper water regime when losing weight.
Drink at least 2 liters of clean water a day. This will intensify the fat burning process.
Almost no one is able to switch to proper nutrition at once. To get started, it is enough to reduce food intake by 100-200 calories per meal. In addition, it is important to reduce both the total amount of calories and the amount of regular service.
What it looks like in practice. For example, your usual breakfast is fried eggs and sausage. Instead of sausage, you can get low-calorie ham from chicken breast, which is generally better, usually boiled and thinly sliced chicken breast. It is better to fill it with 3-4 whites (without yolks), not with a few whole eggs.
In this case, the portion of your breakfast will not change in size and the amount of calories will be half. If you start to gradually reduce the amount of fat spilled into the pan and bring a drop of oil stained to the non-stick coating of the pan, your breakfast will be 3 times less nutritious and at the same time cheaper and healthier.
A similar fat-free approach should be taken for all meals for both lunch and dinner. First, you can cook it instead of hodgepodge or greasy cabbage soup:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- cabbage, pumpkin, carrots, potatoes, etc. vegetable puree soup made from.
If you can't change your diet to a radically fat-free meal, start gradually reducing your calorie content. For any soup, this is primarily the elimination of the frying process. All previously fried vegetables (onions, carrots, beets) according to the recipe should be put directly into the soup or cabbage soup, raw, finely chopped, without pre-processing.
You don't need to save on vegetables, vegetable fiber is saturated for a long time, cleanses the intestines, is low in calories and has many useful properties. Therefore, sometimes there is no need to give up food or cut off portions.
Second courses, as always, can be omitted only by removing the oil for frying, or it is better to completely evaporate or boil. The next step is to halve the portion size and replace at least half of the meal with vegetables - baked, fresh, lean, or grilled. This balanced and healthy approach ensures gradual weight loss. Plus, it's a pretty cheap way to lose weight.
Dinner should always be the most delicate dish of the day. The main secret is to eliminate the feeling of hunger, but not to bring a feeling of heaviness in the stomach. That is, if you eat an apple or a salad leaf for dinner, then the pain of 1 hour of hunger will force you to go to the refrigerator. For this reason, it is ideal to prepare a light but well-filled protein dish for dinner with a portion of vegetable fiber (vegetables or fruits).
Important! Pregnant and lactating women should not follow a diet without a doctor's prescription.
Snacks on the slimming menu
In general, the recommendations of nutritionists are hot as long as you need snacks for good nutrition - these are the second breakfast, afternoon snacks and dinner. Five to six meals a day form the basis of a fractional regimen and give the best results for weight loss with the right approach.
You can choose natural sweets as a morning snack:
- dried dates, prunes, prunes,
- dried apple wedges,
- Unsalted unsalted nuts.
The second breakfast can be vegetarian and consists of one fruit. You can drink a snack with cottage cheese or a slice of cheese. For a late dinner, you can drink a glass of kefir or natural yogurt an hour before bedtime. In general, such unsweetened dairy products are extremely effective in weight loss, and are a very budget-friendly and low-carbohydrate option.
An important rule from nutritionists to lose weight: do not overeat, ie do not eat too much until the stomach is heavy. You should get up from the table when you see that you can eat a little more until you are full. Absolutely this is over. However, you will have to stop only at first, otherwise the body itself will get used to the normal amount of food and will not want to eat anymore.
Anyone who loses weight is very worried about giving up sweets. But there is no difficult requirement. You don't have to give up chocolate altogether. You can eat a strip of dark bitter chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not work.
To limit foods as much as possible and exclude baked goods and fatty foods, you need:
- white bread,
- cookies,
- buns,
- industrial confectionery, trans fats and store sauces (including margarine, ketchup).
- smoked products,
- fatty meat,
- lard.
Weight Loss Menu: Desired Foods
Appropriate weight loss does not happen in a short time, it is a long time.
This will help the products that need to be included in your menu. First of all, it is rational to include all food groups in the diet:
- Protein group: ideal for weight loss chicken, fish, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other dairy products. Cheese is also acceptable, but subject to restrictions.
- Carbohydrate group: so-called complex carbohydrates are acceptable and even necessary when losing weight. These are durum wheat pasta, cereals (gray ones are especially good), boiled potatoes (not fried). The diet should be carbohydrate-free.
- Vegetable fiber: cooked (preferred), fresh or boiled vegetables and fruits.
- Group of fats: It is impossible to make a big mistake by losing a lot of weight by completely eliminating fats from the diet. Without them, the body can not function normally, and the deficiency has a detrimental effect, including the appearance of hair and skin. Vegetable oils (sunflower, olive, flax, buckwheat) are allowed in the menu. The use of butter is limited, no more than 2-3 times a week.
Nutritionist's Weekly Weight Loss Menu
In order not to break the weight loss process and follow all the rules, it is recommended to follow the planned weight loss menu. It is optimal to take a weekly period. In this way, it will be possible to buy the necessary products in advance and there will be no foreign products in the refrigerator. Plus, you'll know exactly what to eat and when.
1 day
- Breakfast: a piece of oatmeal boiled in water with a slice of butter, a sandwich with cheese (butter can be put on the sandwich, not in the porridge). A drink to your taste (preferably green tea, compote).
- Dinner: chicken noodle soup, two tablespoons of mashed potatoes, a piece of baked breast.
- Dinner: baked vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad dressed with natural yogurt.
- Dinner: mushroom soup in chicken broth, small wheat pumpkin cake.
- Food: red fish (salmon, trout), steamed, fresh vegetables (cucumbers, tomatoes).
Day 3
- Breakfast: 150 grams of cottage cheese, a spoonful of sour cream and any fruit. A slice of cottage cheese on wholemeal bread.
- Dinner: vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, lightly salted salmon and a sandwich with a slice of bran bread.
Day 4
- Breakfast: buckwheat porridge, any natural dessert for tea.
- Dinner: boiled rice with a small portion of foil-baked fish and vegetable salad.
- Meal: fresh cottage cheese with cottage cheese pancakes or sour cream.
Day 5
- Breakfast: oatmeal in water with some nuts and dried fruits. Gluten-free cheese sandwich.
- Dinner: lean cabbage soup with sour cream, steamed meat cutlet, grilled vegetables.
- Meal: seafood cooked with vegetable salad.
6 days
- Breakfast: croutons with eggs and milk from one or two slices of bran bread.
- Dinner: broccoli cream soup, boiled chicken breast, baked vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
7 days
- Breakfast: milk, banana, pear smoothies, 2 tbsp. spoon oatmeal.
- Dinner: a piece of cooked fish, boiled green bean salad with eggs.
- Meal: baked apple with honey and cinnamon.