Nutritionists recommend not locking the refrigerator, but only putting the right foods in it.Yes, you can't do without some restrictions when losing weight, but the menu for the week can and should be varied.It is enough to just slightly change your usual eating habits.
Many parameters play a role in weight loss and dieting:
- Age;
- initial weight of a person;
- metabolic rate;
- presence of chronic diseases;
- Condition of the body (e.g. hormonal disorders, postpartum or postoperative period, monthly cycle, etc.).
General points on how to lose weight correctly and the basic rule of nutritionists
The basic rule that nutritionists recommend to anyone who wants to lose weight is to give up suffering in diet and start losing weight gradually and without effort or sacrifice;This is important for both women and men.
As soon as you get up from sleep, you must drink a glass of warm water.It cleanses the digestive tract, ultimately awakens the body, starts 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 this time.
When losing weight, it is extremely important to maintain the correct water balance.
You need to drink at least 2 liters of clean water per day.This promotes the fat burning process.
Almost no one manages to switch to the right diet straight away.First of all, it is enough to slightly reduce food intake at each meal, 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 consists of fried eggs and sausages.Instead of sausage, you can also use low-calorie ham from the chicken breast or, even better, boiled and thinly sliced chicken breast itself.It is better to fill it not with a few whole eggs, but with 3-4 egg whites (without yolks).
In this case, the volume of your breakfast portion does not change and the calorie content is halved.And if you gradually begin to reduce the amount of fat poured into the frying pan, reducing it to a drop of oil on the non-stick coating of the frying pan, then your breakfast will be even three times lower in calories, and also inexpensive and healthy.
A similarly frugal approach should be taken when preparing all dishes for lunch and dinner.For the first course, instead of hodgepodge or fatty cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- Vegetable puree soup made from cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your dish to a lean dish, first gradually reduce the calorie content.For all soups, this is first and foremost the elimination of the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) must now be added directly to the soup or cabbage soup, raw and finely chopped, without any pretreatment.
There is no need to skimp on vegetables;The plant fibers it contains keep you full for a long time, cleanse the intestines, are low in calories and have many beneficial properties.Therefore, there is no need to give up food or significantly reduce portions.
The second courses can be left as usual, only remove the oil again for frying, or better yet, steam or boil.The next step is to reduce the portion size by half and replace at least half of the dish with vegetables - steamed, fresh, baked without oil or grilled.This balanced and healthy approach ensures gradual weight loss.In addition, this is a fairly affordable 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 lettuce leaf for dinner, after an hour you will be forced to go to the refrigerator because of cravings.Therefore, it is ideal to prepare a light but filling protein dish with a portion of vegetable fiber (vegetables or fruit) for dinner.
Important!Pregnant and breastfeeding women should not follow a diet without a doctor's prescription.
Snacks on the menu for losing weight
In general, the recommendations of nutritionists boil down to the fact that proper nutrition requires snacks - these are second breakfasts, afternoon snacks and late dinners.Five to six meals a day form the basis of a fractional diet and, with the right approach, provide the best weight loss results.
As a snack in the first half of the day, you can choose between natural sweets:
- dried dates, plums, dried apricots,
- dried apple slices,
- unroasted, unsalted nuts.
The second breakfast can be vegetarian and consist of a fruit.You can have a snack with cottage cheese or a slice of cheese.For a late dinner, you can drink a glass of kefir or natural yogurt an hour before bedtime.In general, such unsweetened sour milk products are extremely effective in losing weight and are also a very inexpensive and low-carbohydrate option.
An important rule of nutritionists for losing weight: do not overeat, that is, do not eat until your stomach becomes heavy.You must get up from the table when you feel that you can still eat until you are completely full.This is exactly what turns out to be unnecessary.But you just have to hold back for now;Pretty quickly your body gets used to normal amounts of food and you no longer want to eat too much.
Anyone who is losing weight is very afraid of 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 bitter 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 the diet 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 meat,
- fatty meat,
- lard
Weight loss menu: desirable foods
Proper weight loss does not happen in a short time, but is a long process.
Products that you should definitely include in your menu will help with this.First of all, it makes sense to include all food groups in your diet:
- Protein group: chicken, fish, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented milk products are ideal for losing weight.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: So-called complex carbohydrates are acceptable and even necessary when losing weight.These are durum wheat noodles, cereals (gray ones are especially good), boiled potatoes (not fried).The diet should not be carbohydrate-free.
- Vegetable fiber: any vegetables and fruits, baked (preferably), fresh or cooked.
- Fat group: Many people who are losing weight should not make the big mistake of completely eliminating fats 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 oil) are allowed in the menu.Butter consumption is limited to a maximum of 2-3 times per week.
Menu of a nutritionist for weight loss for a week
In order not to fail in losing weight and to comply with all the rules, it is advisable to stick to a strictly planned weight loss menu.A period of one week is optimal.This way you can buy the products you need in advance and there will be no extraneous products left in the fridge.Plus, you know exactly what and when to eat.
1 day
- Breakfast: a portion of oatmeal cooked in water with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not in the porridge).A drink of your choice (preferably green tea, compote).
- Lunch: chicken noodle soup, two spoons of mashed potatoes, a piece of baked breast.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 boiled eggs, fruit salad, dressed with natural yogurt.
- Lunch: Mushroom soup with chicken broth, small whole wheat pumpkin muffin.
- Dinner: stewed 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.Quark on a slice of whole grain bread.
- Lunch: Vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich made from a lightly salted slice of salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any natural sweetener for tea.
- Lunch: fish baked in foil and boiled rice with a small portion of vegetable salad.
- Dinner: cottage cheese pancakes or fresh cottage cheese with sour cream.
5 days
- Breakfast: Oatmeal in 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, baked vegetables.
- Dinner: chicken rolls with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: Smoothie made from milk, banana, pear, 2 tbsp.spoonful of oatmeal.
- Lunch: a piece of baked fish, a salad of boiled green beans with an egg.
- Dinner: Baked apples with honey and cinnamon.