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 bodybuilding goals with it.However, how can the general rules be adapted to a specific purpose, and should proper nutrition be perceived as a strict diet with no deviation to the left?
What does proper nutrition mean for weight loss?
Losing weight without compromising on health and stress due to hunger is what healthy eating gives you.Some people are afraid of the need to count the volume of portions and weigh food, but after a few weeks of 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 right 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 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, because if you violate these principles, you will not achieve fat burning while losing weight.
Proper nutrition for weight loss includes an individual calculation of the amount of each nutrient and several basic principles related to this:
- Carbohydratesis a key nutrient that supplies the body with energy, so it should occupy half of the daily plate or a little more.In an individual calculation, the amount of protein per day is 4 g for every kilogram of your weight.
- fats- is also a very useful element, which is a source mainly of vitamins and acids, which the nervous system and the heart need.For the normal functioning of the body, it is necessary to consume 1.1 g of fat per kilogram of existing weight.
- squirrels- the "building blocks" of your muscles.Some open sources advise to focus on them when losing weight, but the principles of proper nutrition for weight loss without harming the body refute this recommendation.A person who has no sports training should not 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 basic 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 the walk from home to work, that is, it assumes the number of calories a person needs in bed for a lifetime.According to 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, to reduce the existing number by 10-20%.
Principles of proper nutrition for weight loss
In addition to the above-mentioned caloric and dietary food standards, a healthy diet is based on a few more rules that you should know and follow:
- Avoid fasting.
- Don't skip the main meals.
- Breakfast and lunch are more filling than dinner.
- Prefer fresh vegetables, not thermally processed ones.
- Try not to use salt when cooking.
Slimming products
Sweets are a must, and buckwheat with lettuce is your best friend: this is how women imagine the daily diet of a man who adheres to the principles of healthy eating.However, the healthy menu is much more diverse, and recipes for healthy dishes may even look no worse than "harmful" ones and be comparable in appearance to restaurant ones.
The number of allowed foods is significantly larger than the list of prohibitions, and after changing your eating habits (mostly formed within 3 weeks), you will no longer feel deprived.
What you can eat to lose weight
The list of products that do not interfere with the reduction of fat reserves is long enough to make the right menu for the month, almost without repeating yourself.Most often, meal ideas are limited by the assortment in grocery stores or the skills of the hostess.
Specialists call absolutely dietary products:
- Cereals are sources of slow carbohydrates and vitamins of group B. Especially recommended: oats, buckwheat, millet, pearl barley.
- Legumes are a light plant protein.Chickpeas, lentils and beans are ideal for weight loss, but it is better not to bet on peas.
- Eggs - up to 2 per day if they have a yolk, and up to 4 if they are 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 substitute for factory sweets.
- Milk - minimal to prevent calcium deficiency, lactose free.
- Fermented milk products - with caution, in the evening sour milk will be only natural.
- Cottage cheese is preferably low-fat, but you don't need to look for low-fat.
- The cheese is mostly hard.
- Honey, nuts.
- Vegetable oil - preferably olive oil, up to 30 ml per day.
What to avoid when losing weight
The main enemies of the figure and the factors that prevent weight loss are saturated fats and fast carbohydrates.
It's ideal to eliminate them completely from your diet while losing weight, but proper nutrition is not a diet of lettuce leaves and chicken breasts.
You are not prohibited from indulging in ice cream (simple carbohydrates, milk sugar), chocolate (simple carbohydrates) or even French fries (saturated fat), but they must:
- meet daily calorie requirements;
- to be entered into the menu rarely and not before going to bed.
Proper nutrition for weight loss includes an emphasis on healthy foods, so it is advisable to eliminate as much as possible from the diet:
- sausages and their "relatives" - Viennese sausages, bacon, etc.;
- sugar (pay attention to the ingredients of the products);
- mayonnaise;
- sweet;
- baking.
Diet plan for weight loss
In addition to the allowed and forbidden foods, there are a few points that you should also think about when planning your daily diet:
- type of heat treatment;
- portion size;
- meal frequency;
- drinking regime.
How to prepare healthy meals
The number of recipes for healthy dishes is slightly less than the 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 pan with a non-stick coating.You can:
- cook;
- bake;
- cook in a double boiler;
- stew;
- cook on the grill.
How many times a day to eat
Constantly feeling hungry is not something that promotes proper weight loss nutrition, even if you need to lose weight urgently.If you follow the above principles of BJU balance, you will not starve, as the carbohydrates will provide the desired degree of satiety.In addition to this, however, it is important to strictly adhere to the diet, which will help you get rid of the minute desire to chew something.
According to nutritionists, the right 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 should receive a new "dose" of food.
- According to the rules of healthy eating, it is recommended not to take long (more 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.
Portion size for proper nutrition for weight loss
Do you eat to your heart's content or feel hungry after a meal?A question that torments most women who take out the scale before cooking.For some, weight loss inexorably leads to a reduction in portions to absurd proportions, which provokes crashes, because 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 directions:
- The amount of chicken or fish meat per portion 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 the palm of your hand, that is, 50 g or a little more.
- You need to eat a lot of vegetables, so their portion is palms (the food is cut into pieces).
- It is recommended to match the correct portion size with the daily calorie content: do not exceed 400 kcal for the main meal and 200 kcal for a snack.
Compliance with the drinking regime
Some women and men underestimate the importance of water in the diet, especially when losing weight.Some people substitute the concepts of "beverage" and "tea" or "coffee", but the mode of drinking is pure still water, which does not actively burn fat, but is necessary for weight loss.Failure to observe the correct drinking regime leads to lymph stagnation, blood thickening, dehydration, swelling, poor skin tone and deterioration of well-being.
Basic recommendations of what and how to drink for proper weight loss:
- A glass of water before a meal is a must on your menu.
- Each cup of coffee should be compensated with 0.6 liters of pure water because... This drink leads to dehydration.
- Food is juices, compotes and other drinks;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.
Properly balanced diet for weight loss - menu
In order to understand the method of making up a daily diet, a weight loss menu 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 food program:
- breakfast.Oatmeal or other porridge with water.A handful of almonds, a spoonful of honey.
- A snack.Whole grain bread, hard cheese (up to 40 g), a bunch of vegetables.
- Dinner.Chicken broth with vegetables, a piece of boiled chicken.
- Afternoon breakfast.Salad of canned red beans, peppers and cucumbers.
- Dinner.Baked halibut with asparagus and orange.