Lose weight with proper nutrition at home

According to the survey, 42% of women, when asked what would bring more happiness, said losing weight. And, indeed, for a huge number of people, losing excess weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow a diet.

However, although many people dream of losing weight, achieving their dreams is not so easy. Dietetics reports that the main points here are proper nutrition and physical activity. Now we will talk about losing weight with proper nutrition at home.

Does proper nutrition help you lose weight?

Proper nutrition is one of the main elements in getting rid of extra pounds.It is very important to highlight this here

• what to eat,
• when there is,
• in what quantity?

No wonder the most popular book in history says, "Take heed to yourselves, lest your hearts be burdened by overeating. "Yes, overeating will definitely lead to unwanted weight gain and bring with it physical and emotional problems.

But what is the relationship between weight loss and healthy eating?

• No harmful products enter the body. Like, for example, pancakes and burgers.
• Food intake is carried out in small portions, at short intervals. As a result, the person is satisfied and the body does not experience stress, as during starvation.
• Food compatibility and circadian rhythms are taken into account, which ensures the best digestion and maximum benefit from what you eat.
• The action is long lasting, there are no failures or rollbacks. Weight loss is gradual and very physiological.

Therefore, proper nutrition to lose weight is the safest way. We are created this way. Eating too much and eating junk food does not bring us anything good.

Therefore, for weight loss and health it is very important:

• healthy food,
• in the required quantity,
• at the right time.

How much weight can you lose with proper nutrition?

The result here is very individual. But it will definitely be there. There is no need to expect special miracles. PP is not the best option for quick weight loss. However, the improvement in health and gradual weight loss are very pleasant and encourage us to move forward.

Initially, people usually lose between 1 and 3 kilograms per week. But this literally lasts 1-3 weeks. During this period, the body gets rid of swelling and restores proper metabolism. If a person also increases their physical activity, the result becomes even more noticeable.

Therefore, an average weight loss per month occurs of 3-5 kilograms. This is the best option from a physiological point of view. However, this only happens for the first two to three months. Then weight loss decreases. About 0. 5-1 kilogram per week. But this is also an excellent result. According to this scheme, you can lose up to 50 kilograms in a year, if they are extra. Great result, right? Worth a try!

In the end:

• superfluous weight disappears completely,
• health improves,
• the person becomes more active and positive.

Therefore, people who have tasted the beauty of proper nutrition rarely give it up later. The difference between correct and incorrect nutrition in terms of health and figure is too visible.

Basic principles of proper nutrition for weight loss

1. With strict diets, amazing results are quickly achieved. However, the lost kilograms, as a rule, subsequently return just as quickly. And PP becomes the norm of life, in which excess weight disappears more smoothly, but then no longer forms.
2. Correct nutrition allows you to consume tasty and varied meals at home without creating depression or anxiety. The menu is made accessible, starting from simple products, no special expenses are required. Every day there are new delicious dishes, they do not become boring or boring. There are no rigid standards, which is why PN is often referred to as a "free diet. "
3. The menu of the day and week is compiled taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Exhaustion of the body or lack of strength is not allowed.
4. Proper nutrition means eating frequently enough. There should be three main meals and two additional ones. About 25% of the daily diet is consumed at breakfast, 40% at lunch, 15% at dinner and 10% at two snacks. In this mode, a person does not have a strong feeling of hunger, he seems to be constantly full, but eats less, digestion is more efficient.

What does proper nutrition mean?

Proper nutrition means switching almost completely to healthy foods and removing harmful ones from the diet. Furthermore, the answer to the question of what is proper nutrition means:

• eliminate unhealthy cooking options;
• make the frequency of meals as physiological as possible,
• take into account the compatibility of foods on a plate or in a meal.

These are the basics of the PP course. To a greater extent, such a plan is not designed to lose weight, but to improve health in general, where getting rid of extra pounds is simply a bonus.

A balanced diet improves metabolism, increases performance and improves well-being. Surprisingly, many chronic diseases improve in people. Well, there are no contraindications to switching to a correct diet.

On the contrary, this diet is recommended every day to patients with diabetes, cardiovascular diseases, problems with the musculoskeletal system and all other diseases without exception. So we are not just talking about a menu for losing weight, but a program to improve the health of the whole body.

What is included in proper nutrition?

Currently, nutritionists do not have a clear opinion on what is included in proper nutrition. There are several options. But most of them still agree that proper nutrition is the most organic food. Does not contain various food additives: taste improvers, artificial colors and flavors.

As a result, it turns out that the basis of PP is a list of products, very simple and without chemical treatment:

• vegetables,
• fruit,
• cereals

This is the basis of the diet of modern, healthy people. Then, if desired, dairy products and meat are added in small proportions. It is interesting, but vegetables, fruits and cereals are often considered economical products and are prepared quite quickly.

Therefore, the secret of the success of the health and weight loss program in the discussed format is that we are talking about healthy eating on a budget: the products are simple, easily accessible, cheap or one might even say cheap. And these are natural products. We were originally created to eat them.

Moreover, when preparing them, a woman or man does not need to spend a lot of time preparing complex dishes. Everything ingenious is simple. It's very convenient. Recipes for every day and an example of a PP menu confirm this.

And the detailed list of recommended products for simple and correct nutrition is very extensive and appetizing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkin, cucumbers, tomatoes, courgettes, peas, chickpeas, corn and so on);
• cereals (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice and so on);
• fruit (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, persimmon and much more);
• berries (watermelon, barberry, cranberry, grapes, strawberries, cherries, blackberries, strawberries, viburnum, cranberries, gooseberries, raspberries, sea buckthorn and so on);
• vegetables (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to WHO recommendations, cereals should make up 40% of modern man's diet. It is recommended to feed another 40% to vegetables, 15% to fruit and aromatic herbs. And only 5% should be allocated to foods of animal origin (meat, dairy products, fish, seafood). We can safely say that this is a dietary food that nutritionists around the world recommend adhering to all people.

And we specifically listed many things so that people starting to lose weight do not think that if they buy and prepare only simple foods, "then there will definitely be nothing to eat. "

What foods should you avoid when eating healthy?

• any canned food,
• semi-finished and ready meals prepared industrially,
• store-bought sweets,
• sausage products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store-bought sauces,
• sweet products made from fermented milk,
• meat broths,
• any fast food,
• carbonated drinks.

Unfortunately, many people's weekly diet consists only of these products. They eat processed foods, canned fruit, drink soda, eat sausages, cakes and chips. They don't think it's bad. Although there will certainly be negative consequences.

The principle "what goes around comes around" works 100% here. Due to poor nutrition, there are more and more sick people in our society. What is their main problem? These are oncology, hypertension, diabetes, rheumatism. Even without losing weight, there are enough problems, although obesity and excess weight are the scourge of modern society.

Where to start losing weight with proper nutrition?

In the process of losing weight, the most difficult thing is, of course, to start. Therefore, now we will find out where to start and how to move on to the type of diet under discussion.

The free unlimited weight loss program in the initial phase here provides:

1. Set your goals correctly. This will be the answer to the question of how to adapt to a new type of nutrition. Perhaps someone's goal will be a specific number of kilograms lost, someone's goal will be a disease that he would like to get rid of, and someone's goal will simply be not to get sick for as long as possible and to look lush. Everything is individual. However, here you should not focus on quickly lost weight, but on a systematic regime to get back into shape.
2. Set screensavers on your phone and computer to images or photos that will motivate you and reflect the essence of your dreams. For example, for girls, this could be a photo of themselves in a swimsuit before they became overweight, or simply a beautiful, athletic woman they would like to be like.
3. A nutritionist's advice is to gather information about unhealthy and healthy foods. Understand the impact of what we eat on the body, positively or negatively. Understanding healthy and unhealthy foods and dishes. The clearer the essence of the process is to you, the easier it will be for you to get used to the new diet. Then the new rules will not seem burdensome to you, you will understand the advantages.
4. It is recommended to download some applications on your phone. For example, we can talk about "helpers" for counting calories in foods, the ratio of proteins, fats and carbohydrates contained in them. Furthermore, since PP requires you to drink enough water, it is recommended to install an appropriate reminder program. Additionally, apps that remember your meal schedule have proven effective.
5. Start keeping a food diary. You will write down what, when and how much you ate. There you can also record the results of your new diet, create a menu, plan what you will cook daily and plan dishes by day of the week.
6. In addition to switching to a new eating routine, dedicate enough time to physical activity. Including, introduce special sports exercises into your lifestyle. They will make your body even healthier and more attractive. It also changes your sleep schedule. You should sleep at night and be awake during the day. Such a complex of PP, regimen and physical activity will allow you to achieve the desired results more quickly and efficiently.

How to create a correct nutritional regime?

Once you've done everything you need to know about how to start living with proper nutrition, you need to move on to the actual process. But for everything to go smoothly here, a little preparation is also needed. A weekly diet should be drawn up, indicating dishes for each day. How to choose it? Now we will explain step by step.

First stage

You need to determine how many calories you need to burn each day. For this calculation you can use ready-made tables, which are available in sufficient quantities on the Internet. The main thing is that the energy value of food corresponds to the expenditure of the body.

If you are obese, the total calorie content of meals per day should not exceed 1000 kcal. For people with normal weight and moderate activity, according to the norm, the average daily energy value is defined as 1200-1500 kcal. And if a person engages in intense physical activity during the day, his daily diet should be between 1600 and 1900 kcal.

Second phase

The daily calorie intake is divided by the number of meals. The best option would be five meals a day. If you need to eat 1000 kcal of food per day, as long as it is 200 kcal per meal.

But we have already said that with PN it is better to adhere to the regime of "three main and two additional meals". If, with five meals a day, you follow a pattern including breakfast representing 25% of the total daily diet, lunch 40%, dinner 15% and two other snacks representing 10% each, then in terms of calories it appears Like this :

• breakfast – 250 kcal,
• first snack – 100 kcal,
• lunch – 400 kcal,
• second snack – 100 kcal,
• dinner – 150 kcal.

Therefore, a feeling of severe hunger will not occur, which is important for the psyche, and for the functioning of the gastrointestinal tract this is the best option.

Third phase

The most convenient time for eating is assigned. The recommendations of nutritionists here are:

• Breakfast - from 6: 00 to 8: 00.
• First snack - from 9: 00 to 12: 00.
• Lunch – 1pm to 3pm.
• Second snack – 4pm to 5pm.
• Dinner – from 6pm to 8pm.

The time, of course, is approximate, everyone can choose the most suitable option, but the main thing is that:

• intervals between meals should not exceed 3 hours,
• It is not necessary to overeat at night.

And don't be afraid of the last point. You get used to it quickly. Especially when sleep in this mode becomes of the highest quality, and a person looks great and full of energy in the morning.

Fourth phase

For each meal, a specific menu is written for each day of the week. At the same time, the menu should be varied, and the dishes should be appetizing and desirable. The Internet will help you once again, where there are many free menu options.

Also in this article below we offer an economical sample menu, the dishes of which will be tasty and healthy. There you will clearly see what you can cook and what you should abstain from. Well, there are a lot of options for how to prepare food so as not to harm yourself, but with maximum benefit for the body and your emotions.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins, respectively. They should be present in the dishes, just get a little confused and count them.

Proteins, fats, carbohydrates according to the standard must correspond to the ratio 1: 1: 4. Also, the calculation is based on the fact that for 1 kg of weight a person needs:

• protein – 1. 5-2 grams,
• fat – 0. 5 grams,
• carbohydrates – 2. 5-3 grams.

Fifth stage

The volume of servings is determined in grams. Yes, the main thing here is that the portions are small. Usually their volume is 200-300 grams. This will be enough for an adult to eat, but don't overeat. Moreover, this, as a rule, corresponds to the volume of the stomach, which can accommodate approximately two handfuls of compressed food. So from a physiological point of view, this approach is the most correct.

After drawing up a weekly food plan, all that remains is to stick to the established program and prepare the foods according to the compiled "price list". It may only seem difficult at first. However, a conscious approach to food is soon justified by the kilos lost, the lightness of the body and good health.

You quickly get used to such a system, and literally after 2-3 weeks, creating a menu for the day and for the week brings more pleasure than stress.

More advice from a nutritionist

1. Think of the transition to proper nutrition as a kind of exciting gastronomic tour that will bring you only positive emotions. If the approach is exactly this, then the attitude towards the process will no longer be "necessary", but "want". We cook and eat for fun!
2. Drink more water. Accelerates metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many today perceive as a desire to eat. There is a good rule here: if you want to eat, drink a glass of water, and if the desire has not disappeared after 20 minutes, then eat. But very often you don't want to eat at the "wrong" time, but just want to drink.
3. Don't skip meals. Otherwise, it will cause an increased feeling of hunger. The body will go into stress mode and again begin to accumulate fat deposits "for a rainy day".
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will make food tastier and healthier. The diet should generally be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dried fruit, white rice with brown rice. For baking, use wholemeal flour, only pasta or spelled and, instead of quick yeast, prepare sourdough.
6. It is recommended to eat the last time 3-4 hours before bedtime. And if you want to eat, it's best to just drink some water. Later, if this does not help, you can solve the problem with a cup of your favorite herbal tea. Alternatively, eat something light, such as fruit and vegetables. And gradually move the time of administration away from sleep.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something that says "ingredients, " study it carefully. And remember, the shorter it is, the more beneficial it is for the body. Give preference to vegetables, fruits and plain cereals. You can never go wrong with this.
8. Remember that fatty, fried and high-calorie foods are no longer for you. Stew, boil, bake, steam dishes, but do not fry. When frying, firstly, a lot of high-calorie vegetable or animal oil is used, which, secondly, very often turns into harmful carcinogens that cause cancer.
9. Chew your food well. When eating, do not watch TV or use gadgets. Enjoy your meal. Then you will eat much less and get more pleasure.

Menu for a week with proper nutrition

We present an indicative menu for the week. It is based on the following principles:

1. The diet should be healthy, but tasty, and the dishes should be varied. In this case, we also focus on their budget option. So that they are available to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, salads from vegetables, cereals, cottage cheese and (or) fruits are a great option.
3. At lunchtime, the digestive system is ready to process large quantities of food. Here you can use meat dishes with cereal and vegetable side dishes, vegetable soups and salads.
4. At the end of the day, when digestive processes slow down, fish, stewed vegetables and fermented milk products are good options.
5. Vegetable salads, nuts, fruits, wholemeal bread sandwiches and healthy "add-ons" are a great option for snacks. At the same time, snacks are only slightly inferior to breakfast and dinner in terms of calories. They can be considered complete meals.

And now the menu itself

Monday

• Breakfast – buckwheat with vegetables, green tea with lemon.
• The first snack is an apple and a pear.
• Lunch: vinaigrette, vegetable soup with turkey, berry compote without sugar.
• The second snack is sandwiches made from wholemeal bread with slices of low-fat cheese, herbal tea.
• Dinner – rice with vegetables and cod, salad of cabbage, cucumbers and tomatoes, rosehip broth.

Tuesday

• Breakfast: wheat porridge, a piece of cheese, green tea.
• The first snack is a banana and a kiwi.
• Lunch – soup with champignons, stewed rabbit with vegetables, sugar-free berry juice.
• The second snack is a spicy carrot salad, wholemeal bread, herbal tea.
• Dinner – pike perch with vegetables, rose hips and apple compote.

Wednesday

• Breakfast – cottage cheese with berries (strawberries, raspberries), green tea.
• The first snack is a banana and a pear.
• Lunch: pea soup, fresh cabbage and carrot salad.
• Second snack: cottage cheese, tea with honey.
• Dinner: vegetable stew with pollock, green tea with lemon.

Thursday

• Breakfast: oatmeal with banana, herbal tea.
• The first snack is an apple and an orange.
• Lunch – salad of raw carrots, beets and apples, chicken breast with stewed vegetables, green tea.
• The second snack is sandwiches made from wholemeal bread and cheese.
• Dinner – baked cheesecake with sour cream, rosehip broth.

Friday

• Breakfast: omelette salad, cabbage and peppers.
• The first snack is kiwi and apple.
• Lunch: pink salmon fish soup, cabbage and carrot salad, green tea.
• The second snack is cottage cheese with banana.
• Dinner: Chicken and vegetable casserole, fruit tea.

Saturday

• Breakfast – barley porridge with vegetables, lemon herbal tea.
• The first snack is carrot salad with raisins.
• Lunch: cucumber and tomato salad, turkey with bulgur and vegetables.
• The second snack is low-fat yogurt without artificial additives.
• Dinner – navaga with vegetables, beetroot salad with garlic and prunes.

Sunday

• Breakfast: scrambled eggs with vegetables, wholemeal bread, green tea.
• The first snack is a pear and an orange.
• Lunch: Caesar salad, borscht, fruit tea.
• The second snack is sandwiches made from wholemeal bread and herbed ricotta.
• Dinner – brown rice with vegetables and carp.

Recipes from the healthy eating series

In conclusion, we will give two more recipes. They also belong to the series of proper nutrition. Quick, easy, cheap and the dishes they prepare are very tasty and healthy.

Raw carrot, beetroot and apple salad

Ingredients for 1 portion:

• carrots - half of a medium root vegetable,
• apple - half of a medium fruit,
• beets - half of a medium root vegetable,
• vegetables: of your choice, mint is also good here,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil – 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrots, beets and grate them together with the apple on a coarse grater.
2. Finely chop the vegetables and mix them with the rest of the ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The dish is ready! The cooking time is only 10 minutes. But very tasty and healthy. People also call it broom lettuce. As an option you can also add sauerkraut, garlic and ginger. The result is an extraordinary taste.

Stewed rabbit with vegetables

Ingredients for 4 servings:

• rabbit – 0. 5 kg,
• carrots – 0. 5 kg,
• onions – 0. 5 kg,
• courgettes – 0. 2 kg,
• pepper – 0. 2 kg,
• tomato – 0. 3 kg,
• water – 300 ml,
• ground black pepper or any favorite spices, salt to taste.

Preparation:

1. Cut the rabbit meat into portions. Cook over a low heat in a little water for about 20 minutes.
2. While the meat cooks, prepare the vegetables. Peel the carrots, grate them on a coarse grater, peel the onions and cut them into cubes. We also cut the courgettes, peppers and tomatoes into cubes.
3. Add the vegetables to the rabbit meat, cover with a lid and simmer for another 30 minutes. Add the spices. Before serving, sprinkle with herbs.

Total cooking time is approximately 1 hour. But in most cases the dish will cook itself. And preparing and adding the ingredients literally takes half an hour. Using the same principle, you can cook fish or any meat, including chicken, in combination with any vegetable of your choice. Everything will be very tasty and healthy.

Enjoy your meal! We wish you to introduce proper nutrition into your life, improve your health, lose extra pounds and, ultimately, become happier. You will be successful!