Losing weight with proper nutrition at home

According to the survey, 42% of women, when asked what would bring you greater happiness, answered losing weight. And, in fact, 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 diets.

However, despite the fact that many people dream of losing weight, making their dreams come true is not so easy. Dietetics reports that the main points here are proper nutrition and physical activity. Now we’ll talk about losing weight with proper nutrition at home.

Does proper nutrition help with weight loss?

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

• 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 weighed down by overeating. "Yes, eating too much will definitely result in 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. Such as, for example, fried pies and hamburgers.
• Food intake is carried out in small portions, at short intervals. As a result, the person is full and the body does not experience stress, as during hunger.
• The compatibility of foods and circadian rhythms are taken into account, which ensures the best digestion and getting the maximum benefit from what you eat.
• The action is long-lasting, there are no breakdowns or rollbacks. Weight loss is smooth and very physiological.

Thus, proper nutrition for weight loss is the surest way. We are created this way. Overeating and junk food does not bring us anything good.

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

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

How much weight can you lose with proper nutrition?

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

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 his physical activity, the result becomes even more obvious.

Thus, an average weight loss per month occurs by 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 the weight loss becomes less. Approximately 0. 5-1 kilogram per week. But this is also a great result. According to this scheme, you can lose up to 50 kilograms in a year, if they are extra. Great result, right? It's worth trying!

Eventually:

• unnecessary 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 proper and improper nutrition on health and figure is too visible.

Basic principles of proper nutrition for weight loss

1. With strict diets, stunning 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 it is no longer formed again.
2. A proper diet allows you to eat tasty and varied meals at home without creating depression or anxiety. The menu is made accessible, from simple products, no special expenses are required. There are new delicious dishes every day, they don’t get boring or boring. There are no strict standards, which is why PN is often called a "free diet. "
3. The menu for 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 fairly frequently. There should be three main and two additional meals. About 25% of the daily diet is eaten for breakfast, 40% for lunch, 15% for dinner, and two snacks for 10%. 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 almost completely switching to healthy foods and removing harmful ones from your diet. Also, the answer to the question, 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 one plate or at one meal.

This is the basics of the PP course. To a greater extent, such a plan is not designed for weight loss, but for improving 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 proper nutrition.

On the contrary, this diet is recommended for every day for patients with diabetes, cardiovascular diseases, problems with the musculoskeletal system, and all other diseases without exception. So we are talking not just about a menu for weight loss, but about a program for improving 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 different options. But most of them still agree that proper nutrition is food that is the most organic. It 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,
• fruits,
• 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’s interesting, but vegetables, fruits and cereals are most often considered budget products, and they are prepared quite quickly.

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

Also, when preparing them, a woman or man does not need to spend a lot of time preparing complex dishes. Everything ingenious is simple. And very convenient. Recipes for every day and a sample PP menu only confirm this.

And the detailed list of products that are recommended for simple proper nutrition is very large and appetizing:

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

According to WHO recommendations, cereals should make up 40% of the modern person’s diet. Another 40% is recommended to be given to vegetables, 15% to fruits and herbs. And only 5% should be allocated to food of animal origin (meat, dairy, fish, seafood). We can safely say that this is a dietary food that nutritionists around the world advise all people to adhere to.

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

What foods should you avoid when eating healthy?

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

Alas, many people’s weekly diet consists of just these products. They eat processed foods, canned fruit, drink soda, eat sausage, cakes and chips. They don't think it's bad. Although there will definitely be negative consequences.

The principle "what goes around comes around" works here 100%. Due to poor nutrition, there are more and more sick people in our society. What is their main problem? These are oncology, high blood pressure, diabetes, rheumatism. Even without losing weight, there are enough problems here, 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, starting. Therefore, now we will figure out where to start and how to switch to the type of diet under discussion.

The unlimited and free weight loss program at the initial stage here provides:

1. Set your goals correctly. This will be the answer to the question of how to adjust yourself 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 they would like to get rid of, and someone’s goal will simply be to not get sick for as long as possible and have a blooming appearance. Everything is individual. But still, here you should focus not on the rapidly lost weight, but on a systematic regime of getting yourself into the right shape.
2. Set screensavers on your phone and computer to pictures 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 just a beautiful athletic lady that they would like to be like.
3. Advice from a nutritionist is to collect information about unhealthy and healthy foods. Understand the impact of what we eat on the body - positively or negatively. Understand 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 their benefits.
4. It is recommended to download certain applications on your phone. For example, we can talk about "helpers" for counting calories in foods, about the ratio of proteins, fats and carbohydrates in them. Also, since PP requires drinking enough water, it is recommended to install an appropriate reminder program. In addition, apps that remind you of your meal schedule have proven themselves well.
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, make daily planning of what you will cook, and schedule dishes by day of the week.
6. In addition to switching to a new eating routine, set aside enough time for physical activity. Including, introduce special sports exercises into your lifestyle. They will make your body even healthier and more attractive. Also adjust 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 get the desired results faster and more efficiently.

How to create a proper nutrition regimen?

After you have done everything necessary on how to start living on proper nutrition, you need to move on to the actual process. But for everything to go smoothly here, you also need a little preparation. 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 daily. 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 body’s costs.

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

Second phase

Daily caloric intake is divided by the number of meals. The best option here would be five meals a day. If you need to eat 1000 kcal worth of food per day, then conditionally it will be 200 kcal per meal.

But we have already said that with PN it is better to adhere to the "three main and two additional meals" regimen. If, with five meals a day, you follow a scheme of breakfast accounting for 25% of the total daily diet, lunch – 40%, dinner – 15%, and two more snacks of 10% each, then in calories it looks like this:

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

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

Third stage

The most convenient time for eating is assigned. Recommendations from nutritionists here are:

• Breakfast - from 6: 00 to 8: 00.
• First snack - from 9: 00 to 12: 00.
• Lunch – from 13: 00 to 15: 00.
• Second snack – from 16: 00 to 17: 00.
• Dinner – from 18. 00 to 20. 00.

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,
• There is no need to eat too much at night.

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

Fourth stage

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 again help you, where there are many menu options for free.

Also in this article below, we offer a cheap sample menu, the dishes from which will be both tasty and healthy. There you will clearly see what you can cook and what you should abstain from. Well, there are a great many options on how to make food 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 dishes, you just need to 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 per 1 kg of weight a person needs:

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

Fifth stage

The volume of portions 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 not overeat. Also, this, as a rule, corresponds to the volume of the stomach, which can roughly accommodate two fists of compressed food. So from a physiological point of view, this approach is the most correct.

After drawing up a weekly meal plan, all that remains is to adhere to the established schedule and prepare food in accordance with the compiled "price list". Only at first it may seem difficult. However, a conscious approach to food is quickly justified by the pounds lost, lightness in 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.

Additional advice from a nutritionist

1. Think of the transition to proper nutrition as a kind of exciting gastrotour 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 "I want". Let's cook and eat for fun!
2. Drink more water. It speeds up 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 most often you don’t want to eat at the "wrong" time, but you just want to drink.
3. Don't skip meals. Otherwise, it will provoke a greater feeling of hunger. The body will go into stress mode and begin to accumulate fat deposits again "for a rainy day. "
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will make food more tasty and healthy. The diet should generally be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dried fruits, white rice with brown rice. For baking, use whole grain flour, pasta only from it or spelled, and instead of quick yeast, make your own sourdough.
6. It is recommended to eat the last time 3-4 hours before bedtime. And if you want to eat, it’s better to just drink some water. Next, if this does not help, then you can solve the problem with a cup of your favorite herbal tea. Or otherwise, eat something light - such as vegetables and fruits. And gradually move the time of administration further away from sleep.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something with "ingredients" written on it, then study it carefully. And remember, the shorter it is, the more beneficial it is for the body. Give preference to simple vegetables, fruits and cereals. You can never go wrong with this one.
8. Remember that fatty, fried, high-calorie foods are no longer for you. Stew, boil, bake, steam dishes, but do not fry. During frying, firstly, a lot of high-calorie vegetable or animal oil is used, which, secondly, most often turns into harmful carcinogens that cause cancer.
9. Chew your food thoroughly. When eating, do not watch TV or use gadgets. Enjoy your meals. Then you will eat much less and get more pleasure.

Menu for a week with proper nutrition

We present you 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, vegetable salads, cereals, cottage cheese and (or) fruits are an excellent option.
3. At lunchtime, the digestive system is ready to process large volumes of food. Here you can use meat dishes with side dishes of cereals and vegetables, soups, and vegetable 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, sandwiches made from whole grain bread and healthy "add-ons" are an excellent option for snacks. At the same time, snacks are only slightly short of 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 whole grain bread with slices of low-fat cheese, herbal tea.
• Dinner – rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip broth.

Tuesday

• Breakfast – wheat porridge, a piece of cheese, green tea.
• The first snack is a banana and kiwi.
• Lunch – soup with champignons, stewed rabbit with vegetables, berry juice without sugar.
• The second snack is a spicy carrot salad, whole grain bread, herbal tea.
• Dinner – pike perch with vegetables, rosehip and apple compote.

Wednesday

• Breakfast – cottage cheese with berries (strawberries, raspberries), green tea.
• The first snack is a banana and a pear.
• Lunch – pureed pea soup, fresh cabbage and carrot salad.
• Second snack – curd 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 whole grain bread and cheese.
• Dinner – cheesecakes in the oven with sour cream, rosehip broth.

Friday

• Breakfast - omelet, cabbage and bell pepper salad.
• 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, herbal tea with lemon.
• 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, beet salad with garlic and prunes.

Sunday

• Breakfast – scrambled eggs with vegetables, whole grain 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 whole grain bread and cottage cheese with herbs.
• Dinner – brown rice with vegetables and carp.

Recipes from the series of healthy nutrition

In conclusion, we will give two more recipes. They are also from the series of proper nutrition. Fast, easy, inexpensive, and the dishes they make are very tasty and healthy.

Salad of raw carrots, beets and apples

Ingredients for 1 serving:

• carrots - half of one medium root vegetable,
• apple - half of one medium fruit,
• beets - half of one medium root vegetable,
• greens - any of your choice, mint also goes well 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 greens and mix with the rest of the ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The dish is ready! Cooking time is only 10 minutes. But very tasty and healthy. People also call it broom lettuce. You can also add sauerkraut, garlic and ginger here as an option. 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,
• zucchini – 0. 2 kg,
• bell 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. Simmer in a small amount of water for about 20 minutes.
2. While the meat is stewing, prepare the vegetables. Peel the carrots, grate them on a coarse grater, peel the onions and cut them into small cubes. We also cut the zucchini, bell peppers, and tomatoes into small cubes.
3. Add vegetables to the rabbit meat, cover with a lid and simmer for another 30 minutes. Add spices. Before serving, sprinkle with herbs.

The total cooking time is about 1 hour. But most of the time the dish will cook on its own. And preparing and adding the ingredients takes literally half an hour. Using the same principle, you can cook fish or any meat, including chicken, in combination with any vegetables of your choice. Everything will be very tasty and healthy.

Bon appetit! We wish you to introduce proper nutrition into your life, improve your health, lose extra pounds and ultimately become happier. You will succeed!