Lose weight at home with proper nutrition

According to the survey, 42% of women answered weight loss when asked what would make them happier. And, in fact, for a large 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, making their dreams come true is not that easy. Dietetics reports that the main thing here is proper nutrition and physical activity. Now we will talk about weight loss at home with proper nutrition.

Does eating right help you lose weight?

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

• what to eat
• when is
• how much

No wonder the most popular book in history says, "Take heed to yourself, lest your heart be weighed down by overeating. " Yes, overeating will inevitably lead to unwanted weight gain and accompanying 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 is taken in small portions, at short intervals. As a result, a person is full and the body does not experience stress, as during starvation.
• Food compatibility and circadian rhythms are taken into account, ensuring optimal digestion and maximum benefit from what you eat.
• The action is long-lasting, there is no crash and no return. Weight loss is smooth and very physiological.

Therefore, proper nutrition is the surest way to lose weight. This is how we are made. Overeating and junk food will not bring us anything good.

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

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

How much weight can you lose by eating right?

The result here is very individual. But it will definitely be there. There is no need to expect any special miracle. PP is not the best option for rapid weight loss. However, improving health and gradually losing weight is very pleasing and encourages us to move forward.

At first, people usually lose 1 to 3 kilograms per week. But it literally lasts 1-3 weeks. During this period, the body relieves swelling and restores proper metabolism. If a person also increases physical activity, the result becomes even more visible.

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

Finally:

• Excess weight completely disappears,
• health improves
• A 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 on health and figure is very visible.

Basic principles of proper nutrition for weight loss

1. Amazing results can be achieved quickly with strict diets. However, the lost pounds usually come back just as quickly afterwards. And PP becomes the norm of life, during which excess weight disappears more smoothly, but then it is no longer formed.
2. A proper diet allows you to eat delicious and varied meals at home without depression and anxiety. The menu is available, from simple products, no special expenses are required. There are new delicious dishes every day, it never gets boring or boring. There are no strict standards, which is why PN is often called a "free diet. "
3. The daily and weekly menu is made taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Fatigue or lack of strength is not allowed.
4. Eating right means eating quite often. There should be three main meals and two additional meals. About 25% of the daily diet is eaten at breakfast, 40% at lunch, 15% at dinner and two snacks at 10%. In this mode, a person does not have a strong feeling of hunger, as if he is constantly full, but he eats less, digestion is more efficient.

What does proper nutrition mean?

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

• Eliminate unhealthy cooking options;
• The frequency of feeding should be as physiological as possible,
• Consider food compatibility on one plate or one meal.

These are the basics of the PP course. Rather, such a plan is not intended for weight loss, but for general health improvement, where getting rid of extra pounds is simply a bonus.

A balanced diet improves metabolism, increases work capacity and improves well-being. Surprisingly, many chronic diseases improve in humans. Well, there are no contraindications to switching to proper nutrition.

On the contrary, this diet is recommended every day for diabetes, cardiovascular diseases, musculoskeletal problems and all other diseases without exception. So we are talking not only about a weight loss menu, but also about a whole body health improvement program.

What is included in a proper diet?

Currently, nutritionists do not have a clear idea of what constitutes a proper diet. There are different options. But most of them still agree that the right food is the food that is the most organic. It does not contain various food additives - flavor enhancers, 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 processing:

• vegetables,
• fruit,
• grain

This is the basis of the diet of modern healthy people. Then, if desired, dairy products and meat are added in a small proportion. Interestingly, vegetables, fruits and grains are most often considered budget products, and they are prepared quite quickly.

Thus, 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 available, inexpensive, or we can say inexpensive. And these are natural products. We were originally created to eat them.

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

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

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, chickpeas, corn, etc. );
• Cereals (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice, etc. );
• fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, persimmon and many others);
• berries (watermelon, barberry, lingonberry, grape, strawberry, cherry, blackberry, strawberry, viburnum, blueberry, gooseberry, raspberry, sea pepper and so on);
• Herbs (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

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

And we specifically listed a lot of things so that people who are starting to lose weight do not think that if they buy and cook only simple food, then "there really will be nothing to eat. "

What foods should you avoid while eating healthy?

• Any canned food
• semi-finished and ready-made industrially prepared meals,
• 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
• soda.

Unfortunately, many people's weekly diet consists of these products. They eat processed foods, canned fruit, drink soda, eat sausage, cookies, 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, more and more people are sick in our society. What is their main problem? These are oncology, high blood pressure, diabetes, rheumatism. There are enough problems here without losing weight, but obesity and overweight are the scourge of modern society.

Where to start losing weight with proper nutrition?

The hardest part of weight loss is, of course, getting started. Therefore, now we will find out where to start and how to switch to the diet in question.

We offer an unlimited and free weight loss program at the initial stage here:

1. Set your goals correctly. This will be the answer to the question of how to adapt to a new diet. Someone's goal may be a specific number of pounds to lose, someone's goal will be a disease they want to get rid of, and someone's goal will simply be to stay sick for as long as possible and have a prosperous appearance. Everything is individual. But still, here you should focus not on quick weight loss, but on a systematic regime of getting in the right shape.
2. Set screensavers on your phone and computer to images or photos that motivate you and reflect the essence of your dreams. For example, for girls, it can be a photo of them in a swimsuit before they became overweight, or just a beautiful sports lady that they want to be like.
3. A nutritionist's advice is to collect information about unhealthy and healthy foods. Let's understand how what we eat affects the body - positively or negatively. Learn about healthy and unhealthy foods and meals. The clearer the essence of the process is to you, the easier it will be 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 that you download certain applications to your phone. For example, we can talk about "helpers" for counting calories in food, the ratio of proteins, fats and carbohydrates in them. Also, since PP requires drinking a sufficient amount of water, it is recommended to set a suitable 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 a daily plan of what you will cook and plan meals by day of the week.
6. In addition to switching to a new eating routine, make time for physical activity. Among them, include special sports exercises in your lifestyle. They will make your body even more healthy and attractive. Also change your sleep schedule. You should sleep at night and be awake during the day. Such a complex of PP, mode and physical activity will allow you to get the desired result faster and more efficiently.

How to create a proper diet?

After you've done everything you need to know about how to start eating right, you need to move on to the actual process. But in order for everything to go smoothly here, you also need a little preparation. A weekly diet should be drawn up, indicating the meals of each day. How to choose it? Now we will explain step by step.

the first stage

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

If you are obese, then the total calorie content of food 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.

the second phase

Daily calorie intake is divided by the amount of food. The best option here would be a five-course meal. If you need to consume 1000 kcal of food per day, then conventionally it will be 200 kcal per meal.

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

• breakfast - 250 kcal,
• First breakfast - 100 kcal,
• Lunch - 400 kcal,
• second breakfast - 100 kcal,
• Dinner - 150 kcal.

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

The third stage

The most favorable time for eating is assigned. Nutritionists' recommendations are here:

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

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

• The interval between meals should not exceed 3 hours;
• There is no need to overeat at night.

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

The fourth stage

A specific menu is written for each meal, for each day of the week. In addition, the menu should be diverse, and the dishes should be appetizing and desirable. Again, the Internet will help you, where there are many menu options for free.

Also, in the article below, we offer a cheap sample menu, from which the dishes will be both tasty and healthy. There you will clearly see what you can prepare and what you can refrain from. Well, there are a lot of options on how to prepare food in a way that does not harm yourself, but brings maximum benefits for your 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. They should be present in the dish, just mix a little and count.

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

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

The fifth stage

Portions are measured in grams. Yes, the main thing here is that the portions are small. Usually their volume is 200-300 grams. It will be enough for an adult to eat, but not too much. Also, this usually corresponds to a stomach volume that roughly holds two fistfuls 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 follow 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 lost kilograms, lightness of the body and good health.

You get used to such a system quickly, and actually, after 2-3 weeks, creating a daily and weekly menu brings more pleasure than stress.

Additional advice from a nutritionist

1. Consider switching to proper nutrition as a kind of exciting gastro tour that will bring you only positive emotions. If the approach is exactly like 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 accelerates metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many today perceive as the urge to eat. Here's a good rule of thumb: if you want to eat, drink a glass of water, and if the urge doesn't go away 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. Do not skip meals. Otherwise, it will lead to a greater feeling of hunger. The body will go into stress mode and start accumulating fatty deposits again for a "rainy day".
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They make food tastier and healthier. In general, the diet should 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 whole grain flour, pasta only from wheat, or prepare your own sourdough instead of copper and quick yeast.
6. Recently, it is recommended to eat 3-4 hours before going to bed. And if you want to eat, you better drink water. Next, if this does not help, then you can solve the problem with your favorite herbal tea. Or else, eat something light – like vegetables and fruits. And gradually move the reception time away from sleep.
7. Choose your products wisely. Give preference to natural food. If you do decide to buy something with "ingredients" written on it, then read it carefully. And remember, the shorter the label, the better it is for the body. Go for simple vegetables, fruits, and grains. You can never go wrong with that.
8. Remember that fatty, fried, high-calorie foods are no longer for you. Boil, boil, bake, steam, but do not fry. During frying, first of all, many high-calorie vegetable or animal oils are used, which, secondly, most often turn into harmful carcinogens that cause cancer.
9. Chew food well. Do not watch TV or use gadgets while eating. Enjoy your meal. Then you will eat much less and enjoy it more.

Menu for a week with proper food

We present to you the indicative menu of 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 pay attention to their budget option. to be accessible 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 excellent options.
3. During lunch, the digestive system is ready to process a large volume of food. Here you can use meat dishes with grain and vegetable side dishes, soups and vegetable salads.
4. At the end of the day, when the digestive processes slow down, fish, stewed vegetables and fermented milk products are good options.
5. Vegetable salads, nuts, fruits, whole grain bread sandwiches and healthy "add-ons" are great options for snacks. At the same time, the food is only slightly lacking in terms of calories for breakfast and dinner. They can be considered a complete meal.

And now the menu itself

Monday

• Breakfast - buckwheat with vegetables, green tea with lemon.
• The first food is apple and pear.
• Dinner - vinaigrette, vegetable soup with turkey, berry compote without sugar.
• The second snack is sandwiches made of whole grain bread with slices of low-fat cheese, herbal tea.
• Dinner - rice with vegetables and cod, cabbage, cucumber and tomato salad, rose broth.

Tuesday

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

Wednesday

• Breakfast - cottage cheese with berries (strawberries, raspberries), green tea.
• The first food is banana and pear.
• Lunch - pea puree soup, fresh cabbage and carrot salad.
• The second food - cottage cheese, tea with honey.
• Dinner - stewed vegetables with flowers, green tea with lemon.

Thursday

• Breakfast - oatmeal with banana, herbal tea.
• The first snack is an apple and an orange.
• Lunch - raw carrot, beet and apple salad, chicken breast with stewed vegetables, green tea.
• The second snack is whole grain bread and cheese sandwiches.
• Dinner - cheesecakes in the oven with sour cream, rose broth.

Friday

• Breakfast - omelette, cabbage and bell pepper salad.
• The first food is kiwi and apple.
• Lunch - pink salmon fish soup, cabbage and carrot salad, green tea.
• The second dish is curd with banana.
• Dinner - chicken and vegetable casserole, fruit tea.

Saturday

• Breakfast - barley porridge with vegetables, herbal tea with lemon.
• The first dish is carrot salad with raisins.
• Dinner - cucumber and tomato salad, turkey with bulgar and vegetables.
• The second snack is low-fat yogurt without artificial additives.
• Dinner - Navaga with vegetables, beetroot salad with garlic and plums.

Sunday

• Breakfast - scrambled eggs with vegetables, whole grain bread, green tea.
• The first snack is a pear and an orange.
• Lunch - Caesar salad, borsch, fruit tea.
• The second snack is whole grain bread and cottage cheese sandwiches with herbs.
• Dinner - brown rice with vegetables and carp.

Recipes from the healthy eating series

In conclusion, we will give you two more recipes. They are also from the Right Nutrition series. Quick, easy, cheap and the dishes they make are very tasty and healthy.

Raw carrot, beet and apple salad

Ingredients for 1 serving:

• Carrot - one medium root half of the vegetable,
• Apple - half of one medium fruit,
• Beet - half of one medium root vegetable,
• Herbs - as per your preference, mint also works well here,
• Apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil - 1 tablespoon,
• Salt, pepper - to taste.

Preparation:

1. Peel the carrot, beetroot and rub it on a large grater together with the apple.
2. Finely chop the herbs 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! Preparation time is only 10 minutes. But very tasty and healthy. People also call it broom salad. Here you can also add sauerkraut, garlic and ginger as an option. The result is an extraordinary taste.

Stewed rabbit with vegetables

Ingredients for 4 servings:

• rabbit - 0. 5 kg,
• Carrot - 0. 5 kg,
• Onion - 0. 5 kg,
• Zucchini - 0. 2 kg,
• Bulgarian pepper - 0. 2 kg,
• tomatoes - 0. 3 kg,
• water - 300 ml,
• Ground black pepper or any favorite spices, salt to taste.

Preparation:

1. Cut the rabbit meat into pieces. Boil in a small amount of water for about 20 minutes.
2. While the meat is cooking, prepare the vegetables. Peel the carrot, grate it on a large grater, peel the onion and cut it into small cubes. Cut zucchini, bell pepper and tomatoes into small cubes.
3. Add vegetables to the rabbit meat, cover with a lid and cook for another 30 minutes. Add spices. Sprinkle with herbs before serving.

Total preparation time is about 1 hour. But in most cases the dish cooks itself. It literally takes half an hour to prepare and add the ingredients. By the same principle, you can cook fish or any meat, including chicken, with any vegetables. Everything will be very tasty and healthy.

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