Nutritionists recommend not putting a lock on the refrigerator, you just need to put the right foods in there.Yes, you can't without a number of restrictions when losing weight, but the menu for the week can and should be varied.It is enough to slightly change your usual 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, monthly cycle, etc.).
General points about the correct weight loss and the basic rule of nutritionists
The main rule that nutritionists suggest to anyone who wants to lose weight is to give up dietary suffering and start losing weight gradually, without effort and sacrifice;this is important for both women and men.
As soon as you wake up from sleep, you should drink a glass of plain warm water.It will wash the digestive tract, finally wake up the body, start metabolic processes and intestinal function.After water, about half an hour should pass before breakfast.It would be ideal if you do breathing exercises or other exercises at that time.
When losing weight, it is extremely important to maintain a proper water regime.
You should drink at least 2 liters of clean water a day.This will boost the fat burning process.
Almost no one succeeds in immediately switching to proper nutrition.To begin with, it is enough to reduce food consumption at each meal by a little, by 100-200 kilocalories.In addition, it is important to reduce both the total calorie content and the usual portion 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 chicken breast ham or even better boiled and thinly sliced chicken breast.It is better to fill it not with several whole eggs, but with 3-4 whites (without the yolks).
In this case, your breakfast portion will not change in volume, and the calorie content will be halved.And if you start to gradually reduce the amount of fat poured into the pan and reduce it to one drop of oil spread on the non-stick coating of the pan, then your breakfast will be even 3 times less caloric, and besides, it will be cheap and healthy.
A similar economical approach should be used to prepare all meals for both lunch and dinner.For a first course, instead of porridge or fatty cabbage soup, you can cook:
- light vegetable soup with chicken stock,
- lean cabbage soup,
- vegetable soup-puree of cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your meal to a lean one, start gradually reducing its calorie content.For any soups, this is primarily the elimination of the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) should now be placed in soup or cabbage soup without pretreatment, directly raw, finely chopped.
No need to skimp on vegetables;the vegetable fibers contained in them satiate for a long time, cleanse the intestines, are low in calories and have many useful properties.Therefore, it is not necessary to refuse food or significantly reduce portions.
The second courses can be left as usual, only the oil for frying is removed again, or it is better to steam or boil them.The next step would be to halve the portion and replace at least half of the meal with vegetables - steamed, fresh, roasted without oil or grilled.This balanced and healthy approach ensures gradual weight loss.In addition, it is a fairly cheap way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to eliminate 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 hunger pangs will force you to go to the refrigerator.Therefore, for dinner it is ideal to prepare a light but well-satiating protein dish 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 weight loss menu
In general, nutritionists' recommendations boil down to the fact that snacks are necessary for proper nutrition - these are second snacks, afternoon snacks and late dinners.Five or six meals a day are the basis of the fractional regimen and, with the right approach, give the best results for weight loss.
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 snack can be vegetarian and consist of one fruit.You can eat with cottage cheese or a piece of cheese.For a late dinner, one hour before going to bed, you can drink a glass of kefir or natural yogurt.In general, such unsweetened fermented milk products are extremely effective during weight loss and 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 is heavy.You should get up from the table when it seems that you can eat a little more until you are completely full.This is exactly what turns out to be unnecessary.But you'll only have to stop yourself at first;pretty quickly the body will get used to the 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 bar of dark dark chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What should be limited as much as possible in food and ideally excluded are baked goods and fatty foods:
- white bread,
- cookies,
- muffins,
- industrially produced confectionery, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meats,
- fatty meat,
- lard
Weight loss menu: desired foods
Proper weight loss does not happen in a short time, it is a long process.
Products that you must 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, beef, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented milk products are ideal for weight loss.Cheese is also permissible, but with restrictions.
- Carbohydrate group: when losing weight, the so-called complex carbohydrates are permissible and even necessary.These are durum wheat pasta, cereals (gray ones are especially good), boiled potatoes (not fried).The diet should not be without carbohydrates.
- Vegetable fiber: any vegetables and fruits, roasted (preferably), fresh or cooked.
- Group of Fats: Many people who are losing weight should not make the huge mistake of completely eliminating fat 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, linseed, buckwheat) are allowed in the menu.Oil consumption 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 recommended to stick to a strictly planned weight loss menu.It is optimal to take a period of one week.In this way, you can buy the necessary products in advance and there will be no excess products in the refrigerator.Plus, you'll know exactly what to eat and when.
1 day
- Breakfast: a portion of oatmeal boiled in water with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not in the porridge).Drink of your choice (preferably green tea, compote).
- Lunch: chicken soup with noodles, two spoons of mashed potatoes, a piece of roasted breast.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad topped 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, garnished with a spoonful of sour cream and any fruit.Cottage cheese on a slice of whole wheat bread.
- Lunch: vegetable soup-puree with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich of a slice of lightly salted salmon and a slice 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: pancakes with cottage cheese 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 few slices of bran bread.
- Lunch: cream of broccoli soup, boiled chicken breast, roasted vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: milk smoothie, banana, pear, 2 tbsp.spoons of oatmeal.
- Lunch: a piece of baked fish, boiled green bean salad with an egg.
- Dinner: baked apples with honey and cinnamon.