Nutritionists recommend not locking the refrigerator, just putting the right foods there.Yes, you cannot do without a series of restrictions when losing weight, but the menu for the week can and should be varied.Just change your usual eating patterns slightly.
Many parameters are important for weight loss and diet:
- age;
- a person's initial weight;
- metabolic rate;
- presence of chronic diseases;
- state of the body (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc.).
General points of adequate weight loss and the nutritionist's basic rule
The basic rule that nutritionists offer to those who want to lose weight is to give up eating suffering and start losing weight gradually, without effort or sacrifice;This is important for both women and men.
As soon as you wake up, you need to drink a glass of warm water.It will wash the digestive tract, finally wake up the body, start metabolic processes and intestinal function.After water, it should be about half an hour before breakfast.Ideally, at this point you should do breathing exercises or some exercise.
When losing weight, it is extremely important to maintain the correct water regime.
You need to drink at least 2 liters of clean water per day.This will boost the fat burning process.
Almost no one can switch to proper nutrition right away.To begin with, just reduce your food consumption a little at each meal, by 100-200 kilocalories.Additionally, 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 sausage.Instead of sausage, you can take low-calorie chicken breast ham 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 whites (without yolks).
In this case, the breakfast portion will not change in volume, and the calorie content will be half as much.And if you gradually start to reduce the amount of fat added to the pan and reduce it to a drop of oil spread on the non-stick coating of the pan, your breakfast will be even 3 times less caloric, as well as cheap and healthy.
A similar economical approach should be used to prepare all lunch and dinner dishes.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 one, start by gradually reducing its calorie content.For any soup, it is first and foremost about eliminating the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) now need to be put into soup or cabbage soup without pre-treatment, directly raw, finely chopped.
There's no need to skimp on vegetables;the vegetable fiber they contain saturates for a long time, cleans the intestines, is low in calories and has many beneficial properties.Therefore, there is no need to refuse food or significantly reduce portions.
Second courses can be left as usual, just removing the oil once more for frying, or it is better to steam or boil them.The next step will be to halve the portion size and replace at least half of the plate with vegetables - boiled, fresh, roasted without oil or grilled.This balanced and healthy approach guarantees gradual weight loss.Plus, this is a pretty 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 cause a feeling of heaviness in the stomach.So, if you eat an apple or a lettuce leaf for dinner, after 1 hour hunger will force you to go to the refrigerator.Therefore, for dinner, the ideal is to prepare a light but well-filled protein dish, with a portion of vegetable fiber (vegetables or fruits).
Important!Pregnant and breastfeeding women should not follow a diet without a doctor's prescription.
Snacks on the menu to lose weight
In general, nutritionists' recommendations boil down to the fact that for proper nutrition, snacks are necessary - these are second breakfasts, afternoon snacks and late dinners.Five or six meals a day are the basis of a fractional diet and, with the right approach, give the best results in weight loss.
As a snack for the first half of the day, you can choose natural sweets:
- dried dates, dried plums, dried apricots,
- dried apple slices,
- Unroasted and unsalted nuts.
The second breakfast can be vegetarian and consist of one fruit.You can have a snack with cottage cheese or a slice of cheese.For a late dinner, an hour before bed, you can drink a glass of kefir or natural yogurt.In general, these unsweetened fermented dairy products are extremely effective during weight loss and are also a very economical, low-carb option.
An important rule of nutritionists for weight loss: do not overeat, that is, do not eat until your stomach becomes heavy.You need to get up from the table when it seems like you can eat a little more until you are completely satiated.This is precisely what turns out to be unnecessary.But you'll just have to restrain yourself first;The body will quickly get used to normal amounts of food and you will no longer feel like overeating.
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 strip of dark dark chocolate 2 to 3 times a week in the morning.
Otherwise, the weight loss menu will not bring results.
What needs to 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 products, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meats,
- fatty meat,
- lard
Menu for weight loss: desirable foods
Proper weight loss doesn't happen in a short time, it's a long process.
Products that you should definitely 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, veal, rabbit, dried nuts (unsalted and unroasted), eggs, cottage cheese and other fermented milk products are ideal for weight loss.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: when losing weight, so-called complex carbohydrates are acceptable and even necessary.These are durum wheat pasta, cereals (gray ones are especially good), boiled potatoes (not fried).The diet should not be carbohydrate-free.
- Vegetable fiber: any vegetables and fruits, roasted (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 impairs the appearance of hair and skin.Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed on the menu.Butter consumption is limited to no more than 2 to 3 times a week.
Nutritionist's menu to lose weight for a week
In order not to fail in the weight loss process and follow all the rules, it is advisable to follow a strictly programmed weight loss menu.It is ideal to reserve a period of one week.This way you will be able to purchase the necessary products in advance and there will be no strange products in the refrigerator.Plus, you'll 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 on the porridge).A drink of your choice (preferably green tea, jam).
- Lunch: chicken soup with noodles, two spoons of mashed potatoes, a piece of roast breast.
- Dinner: boiled 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 wholemeal pumpkin dumplings.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit.Cottage cheese on a slice of wholemeal bread.
- Lunch: vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich with a slice of lightly salted salmon and a piece of bran bread.
4 days
- Breakfast: buckwheat porridge, any natural sweetness for tea.
- Lunch: fish baked in foil and boiled rice with a small portion of vegetable salad.
- Dinner: curd pancakes or fresh cottage cheese with sour cream.
5 days
- 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 beef cutlet, grilled vegetables.
- Dinner: poached sea fish with vegetable salad.
Day 6
- Breakfast: toast with eggs and milk with a few slices of bran bread.
- Lunch: broccoli cream soup, boiled chicken breast, roasted vegetables.
- Dinner: chicken roll with cheese and herbs, stewed vegetables.
Day 7
- Breakfast: milk smoothie, banana, pear, 2 tbsp.spoons of oatmeal.
- Lunch: a piece of baked fish, a salad of green beans cooked with egg.
- Dinner: baked apples with honey and cinnamon.