The basics of proper nutrition for weight loss

Slimming is often a huge problem for men and women. It is actually not so difficult. You only need to eat right to lose weight. After reviewing the main principles of healthy food and forming its own program for weight loss, you can cope with the extra pounds fast enough.

Food

How much is a normal weight person

What is considered a normal weight person? Is a relative term. For someone is normal weight, in which the body comfortable. Someone adapts to modern stereotypes, trying to reduce your weight. Today, there are many formulas that allow us to determine normal body weight.

The most common of these is the formula of Broca:

NMT=(Height-100)±10%, where

NMT – normal body weight;

Height – the height in centimeters.

According to this simple equality is the weight of a person with height 160 cm can vary in the range of 51-66 kg And this is the norm. So if you want to lose weight should stick to these figures, not to bring the body to exhaustion.

Causes of excess weight

To deal with methods of weight loss, you need to understand the reasons why there is excess weight. Pounds do not appear in one day. All this "wealth" is accumulated for months or even years. Leading modern nutritionists have proven to get rid of excess weight, you must listen very carefully to your own body.

The modern rhythm of life leads to the fact that we constantly eat on the run. Even if the body is well-fed, we're trying to cram into it something sweet. The most common problem are the techniques of food before bedtime. Thanks to all this the pounds gain slowly but surely.

You want to exclude:

  • food on the go;
  • overeating;
  • eating too much fatty, sweet and high-calorie food;
  • too often the use of alcohol;
  • the habit of swallowing food in large chunks;
  • later meals;
  • Lunches and dinners in front of the TV;
  • fast food restaurants and other unhealthy food;
  • food less than 3-4 times a day.
Protein products

For maximum result, in addition to getting rid of bad habits, reasonable diet. Using simple tips and some rules given below, you can quickly bring your weight to normal. So how to eat to lose weight?

How to choose a healthy diet

The word diet of losing weight it seems that strict limits and bans. In fact proper nutrition has nothing to do with permanent restrictions. The diet is chosen in such a way that wanting to lose weight do not feel deprived. Objective of healthy nutrition is not an exception of any required products from the daily menu. On the contrary, to achieve good results, you need to balance it.

The following is a list of healthy foods that should always be present in your diet. In the menu of proper nutrition for weight loss should include:

  • protein foods (chicken breast, fish);
  • yogurt, cottage cheese with minimal fat, sugar and aromatic additives;
  • fresh fruit (kiwi, apples, pears, bananas);
  • boiled and raw vegetables (beets, radishes, carrots, cucumbers and tomatoes);
  • seeds, nuts, hazelnuts;
  • wholemeal bread, bran, cereals breads;
  • dried fruits;
  • green and berry teas;
  • soy products;
  • vegetable oil.

The correct diet for weight loss will help to Orient and quickly to prepare delicious, healthy meals. These recipes will help satisfy your hunger without killing your body with empty calories.

Basic rules of healthy eating

There are many rules of proper nutrition, but the most important are considered to be six. To comply with the recommendations of nutritionists easy, the main thing is to immerse yourself in them.

Multiple fractional power

The modern pace of life often does not allow you to eat more than twice a day. To weight left, need to eat at least 3 times a day. The first meal should take place not later than one hour after awakening. The Breakfast fills the body with the necessary energy for the whole day. Do not worry, because a hearty Breakfast is postponed centimeters at the waist. Whole food ingested at this time, digested very well, and at the same time gives extra deposits.

Best of all, if it is possible to increase the number of meals to 5-6. Thus, the body gets used that it is not plagued by hunger and ceases to postpone the inventory. In the result of normal digestion, stool and other problems with the gastrointestinal tract.

A beautifully set table

You need to eat for a long time

A quick snack on the go are one of the reasons of occurrence of excess weight. Breakfast and lunch eatery, the fast food outlets often do not take time more than 10 minutes. This is very bad for the digestive system.

Food need to be given time. A beautifully set table, new dishes, shiny flatware promotes proper digestion. Not during the meal to chat, watch TV, read a book. In this case, the brain is busy and time does not gives a signal about saturation. As a result, the amount of food eaten is more than the norm, and as a consequence heaviness in the stomach, nausea, bloating and other problems. If given the food enough time, it can be satisfied with far fewer.

Chew properly and thoroughly

Any food should be thoroughly chewed. In your mouth it should turn almost into a liquid state. To ease digestion and to enjoy the taste of food, you need to do at least 30 chewing movements for each small piece.

Fiber help in losing weight

Menu of balanced diet for weight loss should necessarily include fresh fruit and vegetables. They are rich in fiber, which promotes normal digestion and a lot of other vital body elements. Fruits and vegetables are low in calories, which also promotes weight loss.

Food and emotion control

Many have noticed that as soon as evening comes and quickly departs to sleep, the hand she reaches for the candy and a pack of biscuits, even if the last meal was only hours ago. We must try to understand the cause of this behavior. It could be fatigue, resentment, or, conversely, the joy.

At this point you need to determine whether you visited the hunger or the blame for your emotional state. If it's emotion, you must learn to control them, and then no diet you will not be afraid.

Drinking regime and water balance

Because the human body is nearly 80% water, it plays a very important role in the removal of harmful substances, toxins. The water balance must be maintained throughout the day. For this day you should drink 1.5-2 litres of purified carbonated water. If this is not done, the body will stand in the mode of accumulation of fluid, leading to edema.

Healthy menus for weight loss

Oatmeal

Thus, the daily menu for those who wish to get rid of extra pounds, have to be balanced. While implementing the above rules are pretty easy to pick up diet for weight loss. First time, you can refer to the books or look for recipes on the Internet, but after you will learn how to select recipes for healthy, delicious and low-calorie dishes.

Breakfast: carbohydrates, proteins, fruits, vegetables

Healthy eating for weight loss begins with Breakfast. It is desirable that the meal menu was dominated by complex carbohydrates. It can be cereal porridge, wholemeal bread. In addition, you can add some protein products, and fruit or vegetables.

Now maybe this is what the Breakfast menu:

  1. Oatmeal 150 grams, boiled egg, glass of kefir.
  2. Boiled egg, piece of grain bread with ham, Cup of tea without sugar.
  3. Canned green peas 20 grams, boiled beef 100 grams, a Cup of nonfat yogurt.
  4. Boiled eggs, fruit salad 150 grams, a Cup of yogurt.
  5. Fish cakes, boiled eggs, coffee with cream no sugar.

Second Breakfast: a small healthy snack

This is an equally important part of the daily diet. In between Breakfast and lunch, we starts to visit the hunger and the hand she reaches to what you have on hand – candy, cake, etc. These fast carbs you need to replace wholesome food:

  1. Apple, a jar of fat-free yogurt.
  2. A glass of milk.
  3. Orange or banana.
  4. Dried fruit 100 grams.
  5. A Cup of yogurt.

Lunch: 50% of daily calories

At lunchtime you need to keep your body and set him on the right job. Dishes included in the menu should contain up to 50% of your daily calorie intake. Best if lunch will consist of two or three courses:

  1. Vegetable soup with boiled breast 250 grams, salad of cucumbers, tomatoes and butter, stewed fruit.
  2. Low-fat soup 250 grams, sirloin steak 100 grams, herbal tea.
  3. Potato soup 250 grams, boiled beef 100 grams, 1 tomato, mineral water.
  4. Beef stew with vegetables, 250 grams, coleslaw, unsweetened fruit compote.
  5. Mashed potatoes without butter 150 grams of baked fish, 100 grams of salad of cucumbers and tomatoes.
Fruits, berries, kislomolochny

Afternoon snack: fruit, berries, dairy products

Afternoon snack may consist of fruit, berries or dairy products. You can eat apples, bananas, kiwi, mango, grapefruit. Also helps digestion at this time, low-fat yogurt or fermented baked milk.

Dinner: 15% of daily calories

The evening meal should contain 15% of daily calories. Therefore, it is not necessary to load the body fried or too fatty foods.

Perfect:

  1. Fish boiled 50 grams, boiled potatoes 1 PC., light fat, leafy vegetables.
  2. Boiled beef 100 grams, tea with milk no sugar.
  3. Boiled chicken breast 100 grams, 20 grams of canned corn, 1 egg.
  4. The steamed fish 200 g, potatoes 1 PC., cabbage-carrot salad.
  5. Vegetable ragout is 150 grams, a soft-boiled egg.

Each meal can be supplemented with some low-calorie and fortified with a drink. This may be a decoction of rose hips, herbal tea, unsweetened compote. In the intervals between meals should drink plain water without gas, about a glass 30 minutes before a meal. This diet for weight loss will give an opportunity already in the first week to lose 1-2 kg.

Recipes for weight loss

How to prepare diet meals? In fact, nothing complicated about it. To reduce the calorie content of menu and to increase the benefits of food during cooking you need to follow a few simple rules:

  • salt use to a minimum;
  • sugar replace with dried fruit or honey;
  • to exclude smoked and fried foods;
  • not use sweeteners and other additives.

Below are some simple recipes for delicious and healthy meals. Their daily consumption contributes to more rapid weight loss.

A low calorie salad

To prepare diet salad you will need beets, carrots and quarter the cabbage. All the ingredients chopped, put in a bowl. Seasoned salad a tablespoon of lemon period. This low calorie dish can be eaten several times a day. Including it in the lunch menu and the evening meal can be a week to lose a few pounds.

Porridge

Oatmeal is a useful slow carbohydrates. Tomorrow for a delicious three tablespoons of oat flakes pour boiling water and insist 5 minutes. In the resulting porridge add a spoonful of honey, any nuts, raisins. In order to diversify the dish, you can use seeds, dried fruit.

Sports nutrition: bars, cocktails, soups

Specialized sports nutrition for weight loss is not a product of the chemical industry and contains special additives obtained in a special way from natural products. It includes tablets, bars, mixes for cocktails, soups.

Most of these products are aimed at reducing the amount of fat mass. They help speed up metabolism, inhibit absorption of carbohydrates, promote the excretion of excess fluid. However, it should be remembered that work fat loss only begins with exercise.

Baby food for weight loss

Many people hoping to lose weight, use time-tested methods of diet on baby food. The results are not forced himself to wait. Excess weight disappears without a job, there is a good gain in muscle mass and the figure becomes slender. Weight loss baby food recognized as a safe way to get rid of extra pounds, provided that dietary course does not last more than a week.

Eating every day a few jars of baby puree (fruit, meat, vegetables), you can quickly:

Baby food
  • to get rid of toxins;
  • to acquire the habit of eating a little;
  • to normalize digestion;
  • to lose 3-5 kg.

Diet for weight loss

There are special therapeutic diets that promote significant weight reduction. Their prescribed for digestive problems and obesity. One such diet is considered a therapeutic table No. 8. The principle of power – not just a reduction in the number of food intake and is balanced diet, which helps to get rid of extra pounds.

To prepare the diet according to table number 8 with obesity 1-3 degrees. In more severe cases, calorie daily ration is reduced to 1200 kcal, but to use such a diet only under medical supervision.

25.07.2019