Doctors, fitness instructors and nutritionists advise in 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 to gain weight and maintain your figure, which helps you understand that a healthy diet is universal and with it you can achieve any bodybuilding goal.However, how can general rules be adapted to a specific objective?Should proper nutrition be perceived as a strict diet that prohibits any deviation to the left?
What does proper nutrition mean for weight loss?
Losing weight without compromising your health and without stress due to hunger is what healthy eating gives you.Some people are intimidated by the need to count the volume of portions and weigh food, but after several weeks of proper nutrition, a person learns to visually determine what he can eat and how much.This system does not imply strict compliance with grams, so a slight error will not cause weight stagnation.
The correct ratio of proteins, fats and carbohydrates.
Each food product is made up of nutrients and the base is made up of the 3 most important: proteins, fats and carbohydrates.They are abbreviated as BZHU.The proportion of these elements in the daily diet for the quality of the body is no less important than the total amount of food per day.According to nutritionists, the issue of BJU balance should be brought to the fore, since if these principles are violated, fat burning when losing weight will not be achieved.
Proper nutrition for weight loss involves the individual calculation of the amount of each nutrient and several basic principles associated with it:
- carbohydratesIt is a key nutrient that provides energy to the body, so it should occupy 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 weight.
- Fats– It is also a very useful element, which is mainly a source of vitamins and acids that the nervous system and heart need.For the 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 to lose weight without harming the body refute this recommendation.A person who does not have sports training does not need to ingest 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 definitive if you decide to start losing or gaining weight.It also does not take into account physical activity, not even a walk from home to work, that is, it implies the amount of calories that a bedridden person needs for life.In accordance with the principles of proper nutrition, it is necessary to further multiply this indicator by the level of activity, and then, if weight loss is planned, reduce the existing number by 10-20%.
Principles of proper nutrition to lose weight.
In addition to the nutritional and calorie standards mentioned above, a healthy diet is based on several more rules that you should 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 essential and buckwheat with lettuce is your best friend: this is how women imagine the daily diet of a person who follows 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 those in restaurants.
The number of permitted foods is significantly greater than the list of prohibited foods, and after changing your eating habits (mainly formed in 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 long enough that you can create the right menu for a month, almost without repeating yourself.Most often, dish ideas are limited by the variety in grocery stores or the skills of the housewife.
Experts call absolutely dietary products:
- Cereals are sources of slow carbohydrates and vitamin B. Especially recommended: oats, buckwheat, millet, pearl barley.
- Legumes are light vegetable proteins.Chickpeas, lentils and beans are ideal for losing weight, but it is better not to rely on peas.
- Eggs: up to 2 per day, if they have yolk, and up to 4, if they only have white.
- Vegetables contain fiber, that is, dietary fiber.Even potatoes are allowed, but the volume of their consumption is reduced.
- Fruits and nuts are an excellent substitute for factory-made sweets.
- Milk: minimal to prevent calcium deficiency, lactose-free.
- Fermented dairy products: with caution, at night, yogurts will be only natural.
- Cottage cheese is preferably low-fat, but there is no need to look for a low-fat one.
- The 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.
The ideal is to eliminate them completely from your diet while losing weight, but proper nutrition is not a diet of lettuce leaves and chicken breast.
It is not prohibited to enjoy ice cream (simple carbohydrates, milk sugar), chocolate (simple carbohydrates) or even potato chips (saturated fats), but you should:
- meet the daily calorie requirement;
- enter the menu rarely and not before going to bed.
Proper nutrition to lose weight involves emphasizing healthy foods, so it is advisable to eliminate as much as possible from your diet:
- sausages and their “relatives”: sausages, bacon, etc.;
- sugar (pay attention to the ingredients of the products);
- mayonnaise;
- sweet;
- baking.
Diet plan to lose weight.
In addition to allowed and prohibited foods, there are several points that you should also think about when planning your daily diet:
- type of heat treatment;
- serving size;
- meal frequency;
- drinking regime.
How to prepare healthy meals
The number of recipes for healthy dishes is slightly less than the standard, so there is no need to worry about a lack of culinary ideas.All heat treatment methods are available to you, including frying, but it is done without oil, in a special non-stick pan.Can:
- cook;
- bake;
- cooking 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 urgently need to lose weight.If you follow the above principles of BJU balance, you will not go hungry, since carbohydrates will provide you with the desired degree of saturation.However, in addition to this, it is important to strictly follow the diet, 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, then after 2 hours the body needs to receive a new "dose" of food.
- In accordance with the rules of healthy eating, it is advisable not to take long breaks (more than 4 hours) in the menu, so as not to cause a drop in sugar, which will cause insulin spikes and a slowdown in metabolism.
Serving Size for Proper Nutrition for Weight Loss
Do you eat until you are full or do you feel hungry after eating?A question that torments most women who take out the scale before cooking.For some, weight loss inexorably involves reducing portions to ridiculous sizes, which causes collapses, 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 the stomach, but also do not suffer from overeating.
Follow these guidelines:
- The amount of chicken or fish meat per serving is 100 to 150 g, visually it should not exceed the size of the palm of the hand.
- The volume of cereals and pasta is a handful that fits in the palm of your hand, that is, 50 g or a little more.
- It is necessary to eat a lot of vegetables, so their portion is cupped in the palms (the food is cut into pieces).
- It is advisable to coordinate the correct portion size with the daily caloric intake: do not exceed 400 kcal for the main meal and 200 kcal for the snack.
Compliance with the drinking regimen.
Some women and men underestimate the importance of water in the diet, especially when it comes to losing weight.Some people substitute the concepts of "drink" and "tea" or "coffee", but the drinking regimen is pure, still water, which does not actively burn fat, but is necessary for losing weight.Failure to follow the correct drinking regimen causes stagnation of lymph, thickening of blood, dehydration, swelling, poor skin tone and deterioration of well-being.
Key recommendations on what and how to drink to lose weight properly:
- A glass of water before meals is an essential item on 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 foods;They do not count for the regime.
- Forget 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
To facilitate understanding of the method of preparing a daily diet, a menu for losing weight that does not cause hunger is proposed below.This scheme can be expanded by adding 1-2 more snacks with vegetables/fruits, cheese and nuts.
Approximate daily nutrition program:
- Breakfast.Oatmeal or other porridge with water.A handful of almonds, a tablespoon of honey.
- Sandwich.Whole wheat bread, hard cheese (up to 40 g), a bunch of vegetables.
- Dinner.Chicken broth with vegetables, a piece of boiled chicken meat.
- snack.Salad with red beans, bell peppers and canned cucumbers.
- Dinner.Baked flounder with asparagus and orange.